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NASM ® CPT > Chapter 9 - Nutrition > Flashcards

Chapter 9 - Nutrition Flashcards

After completing this deck, the fitness professional will be able to explain the role of various nutrients, identify a personal trainer's scope of practice in the nutrition field, communicate information to clients with various nutrition topics, and identify strategies to empower clients to make healthy nutritional decisions.

1
Q

True or false

Reduced carbohydrates in a diet can impair both maximal efforts during high-intensity exercise and performance in endurance sports.

A

True.

At higher intensities and long duration activity, carbohydrates are the main source of energy.

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2
Q

Sports drinks may not be useful for activities less than _____ minutes.

A

60

This recommendation changes in extreme weather conditions (heat).

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3
Q

What is the primary function(s) of calcium?

A
  • Bone health
  • Muscle contraction
  • Nerve signaling
  • Blood clotting
  • Bood pressure regulation
  • Immunity
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4
Q

Dietary fat acts as a carrier for which vitamins?

A

A, D, E, and K

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5
Q

How many calories are found in 1 gram of fat?

A

9

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6
Q

How many Calories are in 1 gram of carbohydrate?

A

4

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7
Q

Sulfur is naturally found in what foods?

A

High protein foods such as meat, milk, and nuts.

Sulfur is a structural component in the body needed for healthy hair, nails, and skin.

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8
Q

What water-soluble vitamins are needed for energy metabolism?

A

B complex vitamins

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9
Q

What is protein quality?

A

Refers to the amino acid profile of a protein source and its digestibility.

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10
Q

How many calories are found in 1 gram of protein?

A

4

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11
Q

Two of the most important pieces of information found on a food label are:

A
  • Servings per container
  • Serving size
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12
Q

What is the monosaccharide found in milk and dairy?

A

Galactose.

Lactose is the disaccharide found in dairy. Lactose is made of galactose and glucose.

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13
Q

Current sport guidelines recommend that fluid replenishment after training should be _____ times the amount of weight lost during a training session.

A

1.25 times (or 125%)

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14
Q

How many calories are found in 1 gram of alcohol?

A

7

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15
Q

How many ounces of fluid should be consumed per pound of body weight lost during a workout?

A

Replace with 16-24 ounces of fluid per pound of bodyweight lost.

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16
Q

When attempting fat loss or muscle gain, this macronutrient should make up the highest percentage of caloric intake.

A

Carbohydrates

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17
Q

What is the AMDR of carbohydrates?

A

45-65%

A minimum of 130 grams of carbs is recommended for the average 2,000 calorie diet.

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18
Q

What is the protein recommendation for a sedentary adult?

A

0.8 g/kg (0.4 g/lb)

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19
Q

Carbohydrates can be classified into one of what four groups?

A
  • Simple sugars (monosaccharides or disaccharides)
  • Complex carbohydrate
  • Glycogen
  • Fiber
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20
Q

What is the definition of an incomplete protein?

A

A food source low or lacking one or more essential amino acid

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21
Q

Protein is broken down in the _____ and is absorbed in the ______.

A

Stomach; small intesitne

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22
Q

What macronutrient has the greatest TEF?

A

Protein

Protein has a TEF of between 15 and 20%. Carbohydrates have a TEF of 5-10% and fats have a TEF of 0-3%.

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23
Q

From the liver, amino acids may be directed to different tissues to:

A
  • Make new protein
  • Repair existing protein
  • Create nonessential amino acids
  • Used to meet energy needs
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24
Q

What is the recommended nutrient timing of protein for the goal of sports performance?

A

0.3 g/kg per hour of exercise within 4 hours of activity.

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25
Q

Syndrome X, also known as _________ is characterized by obesity, insulin resistance, hypertension, and dyslipidemia, leading to an increased risk of cardiovascular disease.

A

Metabolic syndrome

26
Q

The three main disaccharides found in the human diet are?

A
  • Sucrose
  • Lactose
  • Maltose
27
Q

A greater effect on reducing energy expenditure is seen by affecting what component of TDEE, BMR or EAT and NEAT?

A

EAT and NEAT.

Changes in BMR are minimal, even with changes in muscle mass over time.

28
Q

What are some benefits to polyunsaturated fats such as omega 3 and omega 6?

A
  • Heart health
  • Lower triglyceride levels
  • Reduced inflammation
  • Improved cognitive function
  • Normal growth and development
29
Q

What would be the recommended protein intake for a long-distance runner?

A

1.2-1.4 g/kg

30
Q

How can you help your client achieve a moderate calorie deficit?

A
  • Portion control
  • Replacing high-calorie foods
  • Selecting lean protein sources
  • Select higher fiber foods
  • Replace high-calorie drinks with water
31
Q

Define

Nutrition

A

The sum of all the processes by which an animal or plant takes in and uses food substances for growth and repair of tissues.

32
Q

Carbohydrates are broken down in the ______ and absorbed in the ______.

A

Mouth; small intestine

The breakdown of carbohydrates begins with salivary amylase in the mouth.

33
Q

Poor sleep will increase levels of what two hormones that are needed for satiety and feeling of fullness?

A

Peptide YY and ghrelin

34
Q

A _________ is a unit of energy and is defined as the amount of heat energy required to raise the temperature of 1 gram of water 1 degree Celsius.

A

calorie (lower case c)

35
Q

Coconut oil and butter are examples of which type of fat?

A

Saturated fat

36
Q

What are some nutrition strategies to gain muscle mass?

A
  • Adequate protein intake
  • Adequate calorie intake
  • Adequate carbohydrate intake
  • Adequate fat intake
37
Q

Amino acids are held together by ______ bonds.

A

Peptide bonds

38
Q

A fatty acid shown to increase LDL and lower HDL cholesterol levels and is made through the process of hydrogenation is called ____________.

A

Trans-fat

39
Q

Other than digestive health, what are the benefits associated with consuming soluble fiber?

A
  • Moderating blood glucose
  • Lower cholesterol
40
Q

What are some nutrition strategies for sports performance?

A
  • Adequate calorie intake
  • Adequate protein and carbohydrate intake
  • Fluid intake
  • Nutrient timing
  • Sleep
41
Q

What are some side effects of a high protein (i.e. greater than 2.2 g.kg body weight) diet?

A
  • Consitpation and GI issues
  • Increased excretion of calcium
  • Increased risk of kidney stones or gout
42
Q

Most nutrition experts do not recommend a caloric intake of less than _________ calories per day.

A

1,200 calories

43
Q

What is the natural sugar found in fruits called?

A

Fructose

44
Q

With the goal of increased muscle mass, a surplus of ____ to _____ calories may be beneficial.

A

350 - 500

45
Q

Most individuals who exercise on a daily basis should consume how much protein to maintain muscle mass?

A

1.4-2.0 g/kg of body weight

46
Q

What is the AMDR for protein?

A

10-35%

47
Q

True or False

As people lose weight, their BMR changes.

A

True.

As people lose weight, they need fewer calories to maintain that weight.

48
Q

__________ starts the breakdown of fats in the mouth.

A

Lingual lipase

49
Q

What B complex vitamin is important for pregnant women because it can help prevent neural tube defects in their baby?

A

Folate (B9)

50
Q

What are the major minerals in the human body?

A
  • Calcium
  • Phosphorus
  • Magnesium
  • Sodium
  • Potassium
  • Chloride
  • Sulfur
51
Q

Most food labels are based off a _____ calorie per day diet.

A

2,000 calorie

52
Q

People who have seafood allergies may be deficient in what kind of fat?

A

Omega-3

53
Q

Why is water important in the human body?

A
  • Regualtion of body temperature
  • Transport and distribute water-soluble nutrients
  • Maintain blood volume
  • Lubrication
  • Shock absorption
  • Removal of waste
54
Q

Define

Glycemic Index

A

The rate at which ingested carbohydrates raise blood sugar and its accompanying effect on insulin release

55
Q

What disaccharide is found in table sugar and is made by adding glucose and fructose?

A

Sucrose

56
Q

Is it in the scope of practice for a personal trainer to create a meal plan for a client?

A

No.

Meal plans, legally, can only be created by a registered dietician.

57
Q

It is recommended that women drink _____ cups of water per day while men should drink ______ cups.

A

11.5; 15.5

58
Q

The AMDR of fat is ________.

A

20-35%

59
Q

Some nutrition strategies for fat loss include:

A
  • Moderate calorie deficit
  • Increased energy expenditure
  • Increased TEF by maintaining a slightly higher protein intake.
60
Q

What is the recommended nutrient timing of carbohydrates for the goal of sports performance?

A
  • Pre-event (1-4 hours before): 1-4 g/kg
  • 30-60g per hour of activity over 90 minutes
  • Post-event (within 4 hours after): 1g/kg per hour

NASM ® CPT (23 decks)

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