Section: Coach Food — Eating with Awareness
This section covers Chapter 2, Lessons 2.1 through 2.4.
Part A — Vocabulary (20 points, 2 points each)
Select the best answer for each question.
1. Basal Metabolic Rate (BMR) is:
A) The calories burned during exercise B) Calories burned at complete rest for basic life functions C) The total daily calorie target D) A measurement of body fat
2. Total Daily Energy Expenditure (TDEE) is:
A) The same as BMR B) BMR plus all daily activity, including NEAT, exercise, and the thermic effect of food C) Only the calories burned during exercise D) A fixed number determined by age alone
3. Adaptive thermogenesis describes:
A) Energy spent warming food B) The body's adjustment of metabolic rate in response to intake changes C) The thermic effect of fat D) A type of exercise
4. The thermic effect of food refers to:
A) Calories produced by cooking food B) The energy used to digest food; protein costs the most (~20-30%) C) The same as BMR D) Calories absorbed from cold foods
5. % Daily Value on a Nutrition Facts panel is:
A) The percentage of the food that is sugar B) The percentage of a nutrient per serving relative to a 2,000-calorie reference C) Always the right target for every person D) A measurement of food quality
6. Ultra-processed food is best described as:
A) Any food that has been cooked B) An industrially formulated product with ingredients not found in a home kitchen C) Any packaged food D) Food with a long shelf life
7. The Maillard reaction is:
A) A digestive process in the gut B) A chemical browning reaction at high heat that produces flavor compounds C) A type of food spoilage D) A vitamin reaction
8. RED-S stands for:
A) Recommended Energy Daily Score B) Relative Energy Deficiency in Sport — a syndrome from insufficient fuel for training load C) Reduced Energy Daily Standard D) Recommended Eating Daily Schedule
9. Low Energy Availability (LEA) refers to:
A) Eating too much B) Insufficient energy intake relative to exercise expenditure for basic body functions C) A vitamin deficiency D) Low blood sugar only
10. Mise en place is the cooking practice of:
A) Cooking all ingredients together B) Prepping all ingredients and tools before cooking begins C) Using only one pan D) A specific French sauce
Part B — Concept Comprehension (20 points, 2 points each)
Select the best answer for each question.
11. The 2,000-calorie daily value on food labels is:
A) The amount every teenager should eat B) A regulatory average, not a personal prescription C) The maximum healthy intake D) Based on individual metabolic testing
12. Which component accounts for the largest portion of daily energy expenditure for most people?
A) Physical exercise B) Thermic effect of food C) Basal Metabolic Rate D) NEAT
13. On an ingredient list, ingredients are ordered by:
A) Alphabetical order B) Nutritional importance C) Weight, from most to least D) Calorie content
14. The term "natural" on a food label:
A) Means no artificial ingredients B) Is strictly regulated by the FDA C) Has no regulated nutritional definition for most foods D) Guarantees the food is organic
15. For exercise lasting under 60 minutes, the best hydration strategy is generally:
A) Sports drinks with electrolytes B) Energy drinks with caffeine C) Water D) Fruit juice
16. RED-S is caused by:
A) Eating too much protein B) Insufficient energy intake relative to exercise expenditure C) Drinking too much water D) Sleeping too little
17. Post-workout nutrition should emphasize:
A) Fat and fiber B) Protein only C) Carbohydrates and protein together D) Fasting to promote fat burning
18. Mise en place is important because it:
A) Makes food taste better B) Reduces cooking time and chaos by preparing everything before you start C) Is required by food safety regulations D) Is only useful for professional chefs
19. A food labeled "0g Trans Fat" per serving:
A) Contains absolutely no trans fat B) May contain up to 0.5g per serving if the ingredient list shows "partially hydrogenated" oil C) Has been certified trans-fat-free by the FDA D) Cannot legally be sold
20. Cross-contamination in cooking refers to:
A) Two recipes that conflict in flavor B) Transfer of bacteria from raw to ready-to-eat food, prevented by hygiene practices C) Mixing too many ingredients D) Cross-cultural food traditions
Part C — Application (30 points, 6 points each)
Write 2-4 complete sentences for each question. Show your reasoning.
21. Calculate the estimated TDEE for a 15-year-old female, 165 cm tall, 58 kg, who plays volleyball 4 days per week (moderately active). Use the Mifflin-St Jeor BMR formula and a moderately active multiplier. Show your work.
22. A teammate tells you they skip breakfast and lunch on game days to "feel lighter on the court." Using what you learned about RED-S and energy availability, explain why this strategy is counterproductive — for both performance and longer-term health.
23. You are at the grocery store comparing two brands of granola bars. One says "All Natural — Clean Energy" on the front. Describe the steps you would take to evaluate whether this product is actually nutritious.
24. Describe the "bowl formula" for cooking and explain why it is a useful template for someone just learning to cook. Identify the major components.
25. Explain why adaptive thermogenesis makes rigid calorie restriction an unreliable strategy for managing body composition.
Continue to the next section.