New Jersey City University
Emergency Personnel Fitness
Nutrition I
Exercise 2
Section I: Knowledge & Comprehension
A. If you want to look great, feel great and perform at the highest level, you need to consume a performance-oriented diet rich in foods that do what, not foods that do what else?
1. __________________________________________________________________________
____________________________________________________________________________.
B. In line with your mother’s intuitive prescription, we recommend that you consume a diet composed
of approximately what percent carbohydrate, about what percent protein and what percent fat. How
much saturated fat and trans fats should you consume in your diet?
.
2. Carbohydrate: ________%. Protein: _________%. Fat: ________% Saturated Fat:_______%
Transfatty acids: _______%.
C. If you eat a well balanced diet, are you likely to need to take any supplementary vitamins?
3. _________________________________.
D. Why are, “one-food wonder” diets nutritionally unsound?
4. __________________________________________________________________________
____________________________________________________________________________.
E. Why is it important to make a concerted to select and consume a variety of different types of foods,
and in particular fruits, vegetables and whole-grain products?
5. __________________________________________________________________________.
F. What food stuff fuel (carbohydrate, protein or fat) is the primary source of fuel for firefighting and
the performance of other high-intensity physical activities?
6. _______________________________.
G. What foodstuff fuel is the preferred source of fuel for muscles performing moderate to high
-intensity aerobic work, red blood cells delivering oxygen to working muscle and brain cells that
enable you to think?
7. _______________________________.
H. What type of food products should you consume it you want to eat more to weigh less?
8. _______________________________.
I. Identify the 6 types of carbohydrate foods that will help you to perform at your highest physical
potential?
9. ________________________. ________________________. ________________________.
________________________. ________________________. ________________________.
J. Provide three reasons why high-protein diets are particularly dangerous to high-performance
firefighter/athletes.
10. _________________________________________________________________________.
11. _________________________________________________________________________.
12. _________________________________________________________________________.
K. What are the number one and two killers of firefighters, and what specific types of food can you eat
to help prevent the development of these two deadly diseases?
13. ___________________________________. ____________________________________.
14. ___________________________________. ____________________________________.
L. When you hold a stalk of broccoli in your hand, what should you be thinking in terms of its
value in terms of aiding in the prevention of colon cancer?
15. ________________________________________________________________________.
M. If you really love a food that you know is unhealthy, how should you act in order to modify its
consumption? Why?
16. _________________________________________________________________________.
17. _________________________________________________________________________.
N. What happens to the excess carbohydrate or protein that you consume?
18. _________________________________________________________________________.
O. Why do you tend to overeat when you eat very fast?
19. _______________________
P. What important function do B vitamins play with firefighter/athletes and from what foods can they
be obtained?
20. __________________________________. ______________________________________.
Q. Briefly describe the critical function that antioxidants serve in the human body. What vitamins are recognized as being antioxidants and from what types of foods might they be obtained?
21. _________________________________________________________________________.
22. ____________________________________. 23. _________________________________.
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