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1. Which of the following is the most accurate method of assessing body
composition?
A) Body Mass Index (BMI)
B) Skinfold measurements
C) Hydrostatic (underwater) weighing
D) Waist-to-hip ratio
Correct Answer: C
Rationale: Hydrostatic weighing is one of the most accurate methods for
measuring body fat percentage, though DEXA scans are now considered gold
standard.
2. Which BMI range is considered "normal weight"?
A) <18.5
B) 18.5–24.9
C) 25–29.9
D) ≥30
Correct Answer: B
Rationale: 18.5–24.9 is considered healthy weight by CDC/WHO standards.
3. Excess fat stored in the abdominal region increases risk for:
A) Osteoarthritis
B) Cardiovascular disease and type 2 diabetes
C) Increased flexibility
D) Osteoporosis
Correct Answer: B
Rationale: Central obesity (visceral fat) is strongly associated with heart disease,
diabetes, and metabolic syndrome.
4. Which of the following is a component of the Female Athlete Triad?
A) Hypertension
B) Disordered eating
C) Hyperthyroidism
D) High body fat percentage
Correct Answer: B
Rationale: Female Athlete Triad = disordered eating, amenorrhea, and low bone
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density.
5. A waist circumference above ___ inches in women is associated with
increased health risks.
A) 32
B) 35
C) 38
D) 40
Correct Answer: B
Rationale: ≥35 inches in women and ≥40 inches in men indicate higher risk of
metabolic syndrome.
6. Which is the safest rate of weight loss per week for most adults?
A) 4–5 pounds
B) 2–3 pounds
C) 1–2 pounds
D) 0.25 pounds
Correct Answer: C
Rationale: Gradual weight loss of 1–2 lbs per week is considered sustainable and
safe.
7. Which nutrient provides the highest number of calories per gram?
A) Carbohydrate
B) Protein
C) Fat
D) Alcohol
Correct Answer: C
Rationale: Fat provides 9 kcal/gram, whereas carbohydrate and protein provide 4
kcal/gram.
8. Which type of fat is considered "healthy" and helps lower LDL cholesterol?
A) Trans fat
B) Saturated fat
C) Monounsaturated fat
D) Hydrogenated fat
Correct Answer: C
Rationale: Monounsaturated and polyunsaturated fats improve lipid profiles and
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support heart health.
9. Which of the following is NOT a function of protein?
A) Tissue repair
B) Enzyme production
C) Primary energy source during rest
D) Immune function
Correct Answer: C
Rationale: Protein is used for energy only when carbohydrates and fats are
insufficient.
10. Which of the following foods is highest in dietary fiber?
A) White bread
B) Chicken breast
C) Lentils
D) Whole milk
Correct Answer: C
Rationale: Legumes like lentils are rich in soluble and insoluble fiber.
11. Which macronutrient should make up 45–65% of your daily calories
according to the Acceptable Macronutrient Distribution Range (AMDR)?
A) Fat
B) Protein
C) Carbohydrates
D) Alcohol
Correct Answer: C
Rationale: Carbohydrates should account for 45–65% of total daily energy intake.
12. What is the primary function of carbohydrates?
A) Build hormones
B) Provide energy
C) Repair muscle tissue
D) Improve immunity
Correct Answer: B
Rationale: Carbohydrates are the body’s preferred energy source, especially for
the brain.
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13. Which type of fat should be avoided as much as possible?
A) Polyunsaturated fat
B) Monounsaturated fat
C) Saturated fat
D) Trans fat
Correct Answer: D
Rationale: Trans fats raise LDL, lower HDL, and significantly increase risk of
cardiovascular disease.
14. Which vitamin is fat-soluble?
A) Vitamin C
B) Vitamin B12
C) Vitamin D
D) Folate
Correct Answer: C
Rationale: Vitamins A, D, E, and K are fat-soluble, stored in body fat and the liver.
15. Which is a sign of dehydration?
A) Increased urine output
B) Clear urine
C) Dark yellow urine
D) Moist skin
Correct Answer: C
Rationale: Dark, concentrated urine is a key early indicator of dehydration.
16. The body mass index (BMI) does NOT directly measure:
A) Height
B) Weight
C) Body fat percentage
D) Risk for disease
Correct Answer: C
Rationale: BMI is a screening tool and does not differentiate between fat and lean
mass.
17. Which is an example of nutrient-dense food?
A) Soda
B) Candy
1. Which of the following is the most accurate method of assessing body
composition?
A) Body Mass Index (BMI)
B) Skinfold measurements
C) Hydrostatic (underwater) weighing
D) Waist-to-hip ratio
Correct Answer: C
Rationale: Hydrostatic weighing is one of the most accurate methods for
measuring body fat percentage, though DEXA scans are now considered gold
standard.
2. Which BMI range is considered "normal weight"?
A) <18.5
B) 18.5–24.9
C) 25–29.9
D) ≥30
Correct Answer: B
Rationale: 18.5–24.9 is considered healthy weight by CDC/WHO standards.
3. Excess fat stored in the abdominal region increases risk for:
A) Osteoarthritis
B) Cardiovascular disease and type 2 diabetes
C) Increased flexibility
D) Osteoporosis
Correct Answer: B
Rationale: Central obesity (visceral fat) is strongly associated with heart disease,
diabetes, and metabolic syndrome.
4. Which of the following is a component of the Female Athlete Triad?
A) Hypertension
B) Disordered eating
C) Hyperthyroidism
D) High body fat percentage
Correct Answer: B
Rationale: Female Athlete Triad = disordered eating, amenorrhea, and low bone
,2|Page
density.
5. A waist circumference above ___ inches in women is associated with
increased health risks.
A) 32
B) 35
C) 38
D) 40
Correct Answer: B
Rationale: ≥35 inches in women and ≥40 inches in men indicate higher risk of
metabolic syndrome.
6. Which is the safest rate of weight loss per week for most adults?
A) 4–5 pounds
B) 2–3 pounds
C) 1–2 pounds
D) 0.25 pounds
Correct Answer: C
Rationale: Gradual weight loss of 1–2 lbs per week is considered sustainable and
safe.
7. Which nutrient provides the highest number of calories per gram?
A) Carbohydrate
B) Protein
C) Fat
D) Alcohol
Correct Answer: C
Rationale: Fat provides 9 kcal/gram, whereas carbohydrate and protein provide 4
kcal/gram.
8. Which type of fat is considered "healthy" and helps lower LDL cholesterol?
A) Trans fat
B) Saturated fat
C) Monounsaturated fat
D) Hydrogenated fat
Correct Answer: C
Rationale: Monounsaturated and polyunsaturated fats improve lipid profiles and
,3|Page
support heart health.
9. Which of the following is NOT a function of protein?
A) Tissue repair
B) Enzyme production
C) Primary energy source during rest
D) Immune function
Correct Answer: C
Rationale: Protein is used for energy only when carbohydrates and fats are
insufficient.
10. Which of the following foods is highest in dietary fiber?
A) White bread
B) Chicken breast
C) Lentils
D) Whole milk
Correct Answer: C
Rationale: Legumes like lentils are rich in soluble and insoluble fiber.
11. Which macronutrient should make up 45–65% of your daily calories
according to the Acceptable Macronutrient Distribution Range (AMDR)?
A) Fat
B) Protein
C) Carbohydrates
D) Alcohol
Correct Answer: C
Rationale: Carbohydrates should account for 45–65% of total daily energy intake.
12. What is the primary function of carbohydrates?
A) Build hormones
B) Provide energy
C) Repair muscle tissue
D) Improve immunity
Correct Answer: B
Rationale: Carbohydrates are the body’s preferred energy source, especially for
the brain.
, 4|Page
13. Which type of fat should be avoided as much as possible?
A) Polyunsaturated fat
B) Monounsaturated fat
C) Saturated fat
D) Trans fat
Correct Answer: D
Rationale: Trans fats raise LDL, lower HDL, and significantly increase risk of
cardiovascular disease.
14. Which vitamin is fat-soluble?
A) Vitamin C
B) Vitamin B12
C) Vitamin D
D) Folate
Correct Answer: C
Rationale: Vitamins A, D, E, and K are fat-soluble, stored in body fat and the liver.
15. Which is a sign of dehydration?
A) Increased urine output
B) Clear urine
C) Dark yellow urine
D) Moist skin
Correct Answer: C
Rationale: Dark, concentrated urine is a key early indicator of dehydration.
16. The body mass index (BMI) does NOT directly measure:
A) Height
B) Weight
C) Body fat percentage
D) Risk for disease
Correct Answer: C
Rationale: BMI is a screening tool and does not differentiate between fat and lean
mass.
17. Which is an example of nutrient-dense food?
A) Soda
B) Candy
