Section: Coach Food — How Your Body Uses Food
This section covers Chapter 1, Lessons 1.1 through 1.4.
Part A — Vocabulary (20 points, 2 points each)
Select the best answer for each question.
1. A calorie is best defined as:
A) A measure of how fattening a food is B) A unit of energy — the energy needed to raise 1 kg of water by 1°C C) The amount of sugar in a food D) A score assigned by the FDA to rate food quality
2. Which of the following correctly describes a macronutrient?
A) A vitamin your body needs in very small amounts B) A mineral found only in supplements C) One of three nutrients your body needs in large amounts: protein, carbohydrates, or fat D) A calorie-free compound that supports immune function
3. Basal Metabolic Rate (BMR) is:
A) The number of calories burned during exercise B) The calories your body burns at complete rest to maintain basic life functions C) The total number of calories you eat in a day D) A measure of how fast you can run
4. A complete protein is:
A) Any food that contains protein B) A food containing all 9 essential amino acids in sufficient amounts C) A protein supplement sold in a store D) A plant-based protein only
5. Glycogen is:
A) A type of dietary fat stored under the skin B) A hormone that regulates appetite C) Stored glucose in muscles and liver — the body's readily available energy reserve D) A vitamin found in leafy greens
6. An essential amino acid is:
A) Any amino acid your body uses frequently B) An amino acid your body cannot produce — it must come from food C) An amino acid found only in supplements D) An amino acid that only athletes need
7. Bioavailability refers to:
A) How many calories a food contains B) Whether a food is organic C) How efficiently your body absorbs and uses the nutrients in a food D) How quickly a food spoils
8. DHA (docosahexaenoic acid) is:
A) A type of carbohydrate found in whole grains B) An omega-3 fat that makes up a significant portion of brain cell membranes C) A protein found in eggs D) An artificial food additive
9. Trans fat is best described as:
A) A naturally occurring fat found in all animal products B) An artificially created fat with no nutritional benefit and clear evidence of harm C) The healthiest type of dietary fat D) A fat found only in tropical fruits
10. Metabolic adaptation means:
A) Your body's weight never changes B) Your body adjusts its energy use in response to changes in food intake — eating less causes your body to burn less C) Exercise has no effect on calorie burning D) All people have the same metabolic rate
Part B — Concept Comprehension (20 points, 2 points each)
Select the best answer for each question.
11. Your brain consumes approximately what percentage of your total daily energy?
A) 5% B) 10% C) 20% D) 50%
12. The three macronutrients provide energy per gram as follows:
A) Protein: 9 cal/g, Carbohydrates: 4 cal/g, Fat: 4 cal/g B) Protein: 4 cal/g, Carbohydrates: 4 cal/g, Fat: 9 cal/g C) Protein: 4 cal/g, Carbohydrates: 9 cal/g, Fat: 4 cal/g D) All three provide 4 cal/g equally
13. The primary fuel source for your brain is:
A) Protein B) Dietary fat C) Glucose, which comes primarily from carbohydrates D) Fiber
14. Complementary proteins are:
A) Two proteins that taste good together B) Two or more foods that together provide all 9 essential amino acids C) Proteins found only in dairy products D) Proteins that must be eaten at exactly the same time
15. The low-fat dietary era of the 1980s–2000s is notable because:
A) It eliminated heart disease B) It resulted in decreased obesity rates C) Replacing fat with sugar and refined carbohydrates did not improve public health outcomes, and obesity rates rose D) It proved that all dietary fat is harmful
16. Leucine is important because:
A) It is the most abundant amino acid in the body B) It is the primary trigger for muscle protein synthesis — the process of building new muscle tissue C) It prevents all forms of illness D) It is only found in supplements
17. Your body stores glycogen primarily in:
A) The brain and skin B) The muscles (~400g) and liver (~100g) C) The bones and joints D) The blood and lymph nodes
18. Omega-3 fatty acids are particularly important during adolescence because:
A) They provide more calories than other fats B) They support the structural development of the prefrontal cortex, cognitive performance, and mood regulation C) They replace the need for all other nutrients D) They are only needed by athletes
19. Fat-soluble vitamins (A, D, E, K) require dietary fat for absorption. This means:
A) You should take vitamin supplements instead of eating fat B) A diet without adequate fat can lead to poor absorption of these vitamins even if you consume enough of them C) These vitamins are only found in fatty foods D) Fat-soluble vitamins are not important for health
20. The difference between fuel awareness and food surveillance is:
A) They are the same thing B) Awareness is understanding how your body uses food (empowering); surveillance is anxiously tracking every bite (harmful) C) Surveillance is always better than awareness D) Awareness means ignoring nutrition completely
Part C — Application (30 points, 6 points each)
Write 2-4 complete sentences for each question. Show your reasoning.
21. A 65-kilogram teenager who plays soccer three times a week asks you how much protein they need daily. Calculate the recommended range and explain your reasoning. Use the guidelines from Lesson 1.2 (0.8–1.0 g/kg baseline, 1.2–1.6 g/kg for active teens).
22. Your friend skips breakfast every morning and then feels exhausted and unable to concentrate by third period. Using what you learned about glucose and brain function in Lesson 1.3, explain the physiological reason for their experience and suggest one change they could make.
23. A food product's Nutrition Facts panel lists 0g Trans Fat per serving. The ingredient list includes "partially hydrogenated soybean oil." Explain why the product may still contain trans fat despite the label claim, and describe what this means for someone eating multiple servings.
24. You overhear someone say, "Fat makes you fat — that's just common sense." Using evidence from Lesson 1.4, explain why this statement is an oversimplification. Include at least one specific function of dietary fat in your response.
25. A classmate who is going through a growth spurt has been counting calories and trying to eat exactly 2,000 per day because "that's what the label says." Using what you learned about TDEE, metabolic adaptation, and adolescent growth, explain why this approach may not serve them well. Be specific about why growing teenagers may need more than the label reference.
Continue to Section D — Synthesis Essay.