Nutrition/Professional Development Flashcards
To master the nutrition and professional development portions of the NASM certification exam. (100 cards)
1
Q
What are the two semi-essential amino acids?
A
Arginine and histidine
2
Q
What percentage of the human body by weight is comprised of water?
A
60%
3
Q
A unit of expression of energy equal to 1000 calories.
A
Kilocalorie or Calorie with a capital C
4
Q
Name three diets that are moderately high in carbohydrates at 51-60% carbohydrate content.
A
RDA Food Pyramid diet, Flat Belly diet, Mediterranean diet
5
Q
Wht is a potential result of consuming an excessive amount of Vitamin D?
A
Calcification of blood vessels and eventually kidney, heart, and lung damage.
6
Q
The daily recommended intake of fiber.
A
38g for men, 25g for women
7
Q
The average daily nutrient intake level that is estimated to meet the requirement of half the healthy individuals who are in a particular life stage and gender group.
A
Estimated Average Requirement
8
Q
What percentage of total caloric intake from protein defines a high protein diet?
A
More than 35%
9
Q
How many calories are in one gram of carbohydrate?
A
4 calories
10
Q
Name the macronutrient responsible for acting as transport for vitamins A, D, E, and K.
A
Fats
11
Q
What are potential results of consuming an excessive amount of iron?
A
INterference with absorption of other minerals and gastrointestinal irritation.
12
Q
The type of support that deals with the tangible and practical factors necessary to help a person adhere to exercise or achieve exercise goals.
A
Instrumental support
13
Q
What are the amount of CEUs required every two years to retain your credential as a NASM Certified Personal Trainer?
A
2.0
14
Q
Name three monosaccharides.
A
Glucose, fructose, and galactose.
15
Q
Fatty acids considered to have favorable effects on blood lipid profiles and may play a role in the treatment and prevention of heart disease, hypertention, arthiritis, and cancer.
A
Monounsaturated fatty acids and polyunsaturated fatty acids
16
Q
Personal trainers have how much time to make a good first impression?
A
20 seconds
17
Q
Name six guidelines for providing uncompromising customer service.
A
- Take every opportunity to meet and greet each member
- Present a positive image
- Never give an impression that you are inconvenienced by a client/potential client
- Express ideas clearly through all forms of communication
- Take every opportunity to strengthen relationships
- Take ownership of complaints
18
Q
What are five things the body needs fats for?
A
- Energy
- Cellular structure & membrane function
- Precursors to hormones
- Cellular signals
- Regulation and excretion of nutrients in cells
19
Q
Name two high carbohydrate diets. Both of these have a carbohydrate content of greater than 60%.
A
- Dean Ornish diet
2. Pritikin diet
20
Q
Name six low carbohydrate diets that each have a carbohydrate content of 21-42%.
A
- Zone diet
- Carbohydrate Addicts diet
- Abs diet
- South Beach diet
- Sugar Busters diet
- Testosterone diet
21
Q
What is the ultimate nutritional limiting factor for exercise performance?
A
Carbohydrate availability
22
Q
What is the amount of energy expended while at rest? It typically accoutns for 70% of total energy expenditure (TEE).
A
Resting metabolic rate (RMR)
23
Q
The highest average daily nutrient intake level likely to pose no risk of adverse health effects to almost all individuals in a particular life stage and gender group. As intake increases above this level, the potential risk of adverse health effects increases.
A
Tolerable Upper Intake Level
24
Q
What is the number of contact hours of continuing education necessary for NASM CPT credential renewal?
A
20 hours, which equls 2.0 CEUs
25
This type of support includes directions, advice, or suggestions given to clients about how to exercise.
Informational support
26
Four scenarios where supplemental protein may be helpful.
1. Quick amino acid consumption before or after weight training
2. To replace whole-food protein for weight loss
3. When whole food is not available
4. For bodybuilders, wrestlers, or weight conscious athletes preparing for competition
27
What are the four steps in the model of verbal communication?
1. What speaker means
2. What speaker says
3. What listener hears
4. What listener thinks speaker means
28
What is the amount of energy expended above the RMR as a result of processing food for storage and use? It typically accounds for approximately 6-10% of total energy expenditure (TEE).
Thermic effect on food (TEF)
29
Name the most frequent reason given for not exercising.
Lack of time
30
The principles of effective goal setting as reflected by the acronym SMART.
```
Specific
Measurable
Attainable
Realistic
Timely
```
31
What is one of the greatest contributions made by dietary complex carbohydrates that is also associated with a lower incidence of heart disease and certain types of cancer?
FIber
32
Name four precautionary statements of dietary supplements.
1. Investigate the use of multivitamins for your specific needs
2. Specific compounds can allow the body to function at full capacity
3. Individual results may vary
4. General population should not use supplements for medicinal purposes
33
How much extra fluid should a person consume for every 15-20 minutes of exercise?
6-12 ounces
34
What is the recommended amount of carbohydrate to be ingested within 30 minutes of exercise in order to maximize recovery?
1.5g/kg
35
What are four types of support mechanisms to help clients reach their health and fitness goals?
Instrumental support, emotional support, informational support, and companionship support
36
What are some common barriers to exercising?
Time, unrealistic goals, lack of social support, social physique, anxiety, convenience
37
Amino acids manufactured by the body from dietary nitrogen, fragments of carboydrate, and fat.
Nonessential amino acids
38
Name four nutrients that have the greatest potential for excess dosage in dietary supplements.
Vitamin A, Vitamin D, Iron, Zinc
39
People in this stage of change do exercise occasionally, but are planning to begin exerciing regularly during the next month.
Preparation
40
The number of amino acids the body uses.
20
41
How many calories oare in a gram of fat?
9
42
What is the traditional reason for use of a dietary supplement?
To provide the body with nutrients that might not be adequately supplied by a diet.
43
How many calories are contained in 1 pound of body fat?
3500
44
Name five things carbohydrates provide for the body.
Nutrition, satiety, cellular fluid balance, blood sugar levels, protein conservation
45
What is the percentage of fat intake that athletes are recommended to consume?
20-25% of total caloric intake
46
Neutral compounds of carbod, hydrogen, and oxygen, which make up a large portion of animal foods.
Carbohydrates
47
This type of support includes the availability of family, friends, and coworkers with whom the client can exercise.
Companionship support
48
Recommended percentage of total caloric intake from carbohydrates.
45-65%
49
Making a good first impression includes the following:
1. Making eye contact
2. Introducing yourself by name and getting the client's name
3. Smiling
4. Shaking hands with the client
5. Remembering and using the client's name
6. Using good body language
50
Give four reasons why the body needs carbohydrates.
1. They are the preferred form of energy
2. They constantly need to be replaced
3. Parts of the central nervous system relies exclusively on carbohydrates
4. They efficiently burn and use fat and protein
51
The process created to produce internalized experiences to support or enhance exercise participation.
Exercise imagery
52
What are the 10 nonessential amino acids?
1. Alanine
2. Asparagine
3. Aspartic acid
4. Cysteine
5. Glutamic acid
6. Glutamine
7. Glycine
8. Proline
9. Serine
10. Tyrosine
53
The primary purpose of a business.
To create and keep a loyal customer base or following
54
The average daily nutrient intake level that is sufficient to meet the nutrient requirement of nearly all healthy individuals who are in a particular life stage and gender group.
Recommended Dietary Allowance (RDA)
55
Name four body function processes that are improved with adequate water consumption.
1. Endocrine gland function
2. Liver function
3. Metabolic function
4. Body temperature regulation
56
What is the recommended percentage of dietary fat from daily total caloric intake?
20-35%
57
Type of questions that can be answered with one word.
Directive questions
58
What are four psychological benefits of exercise?
1. Promotes positive mood
2. Reduces stress
3. Improves sleep
4. Reduces depression and anxiety
59
The professional who is legally qualified to practice in the field of nutrition.
Registered Dietician (RD)
60
Name three diets that are considered very low carbohydrate diets; each contains less than 21% carbohydrates.
1. Atkins diet
2. Protein Power diet
3. Ketogenic diet
61
Name three disaccharides.
1. Sucrose
2. Lactose
3. Maltose
62
What are the four P's of marketing?
1. Produce
2. Price
3. Place
4. Promotion
63
Type of support expressed through encouragement, caring, empathy, and concern.
Emotional support
64
Give factors that affect protein requirements.i
1. An individual's daily exercise and physical activity levels
2. Daily caloric consumption
3. Body-composition goals
4. Sports-performance goals
65
A recommended average daily nutrient intake level, based on observed approximations or estimates of nutrient intake that are assumed to be adequate for a group or groups of healthy people. Used when an RDA cannot be determined.
Adequate intake
66
Name six functions that decrease as a result of dehydration.
1. Blood volume
2. Performance
3. Blood pressure
4. Sweat rate
5. Cardiac output
6. Blood flow to skin
67
How often does NASM CPT need to renew their credentials?
Every two years
68
Guidelines the health and fitness professional should use when approaching potential clients.
1. Say "Hello" to each member
2. Offer towels or water
3. Roam the workout floor
4. Don't hide behind desks, books, or a computer
5. Introduce yourself by name
6. Don't educate on the first interaction
69
What are nine nutritional guidelines for weight loss?
1. Spread protein, carbohydrate, and fat consumption thorughout the day
2. Choose whole grains and vegetables over refined grains and simple sugars
3. Eat 4-6 meals per day
4. Avoid empty calories
5. Drink plenty of water
6. Weigh and measure foods for one week to get a better understanding of caloric intake
7. Make small decreases in calories and increase activity
8. Consume less than 10% of calories from saturated fat
9. Limit alcohol consumption
70
Name four functions that increase as a result of dehydration.
1. Core temperature
2. Heart rate
3. Perceived exertion
4. Use of muscle glycogen
71
Name the process in which amino acids are used in energy production. It occurs when the body is in a negative energy balance.
Gluconeogenesis
72
Name four nutritional guidelines for lean body mass gain
1. Consume 4-6 meals per day
2. Spread protein intake throughout the day
3. Take advantage of the post-workout window of opportunity to have protein and carbohydrates
4. Don't neglect the importance of carbohydrate and fat intake
73
What is the factor when an essential amino acid is missing or present in the smallest amount?
Limiting factor
74
What is the duration of the post-workout window of opportunity for carbohydrate and protein ingestion?
90 minutes
75
Name three nutrients that should not be around 100% of the DV.
1. Vitamin A
2. Beta-carotene (contraindicated for smokers)
3. Calcium
76
Questions that cannot be answered with a one word answer.
Nondirective or open-ended
77
Name the five stages of change
1. Precontemplation
2. Contemplation
3. Preparation
4. Action
5. Maintenance
78
What is the recommended protein intake for strength athletes?
1.2-1.7 g/kg (0.5-0.8 g/lb.)
79
The sum of the processes by which an animal or plant takes in and uses food substances.
Nutrition
80
A food source low or lacking in one or more of the essential amino acids
Incomplete protein
81
What is a potential result of consuming an excessive amount of calcium?
Kidney stones
82
Name two functions that are retained as a result of dehydration.
Water and sodium
83
What is the recommended number of meals per day for someone with the goal of lean mass gain?
4-6
84
What are four questions that may help clients determine their long-term goals?
1. What do I want to accomplish in 6 months?
2. What do I want to accomplish in the next year?
3. What do I want to accomplish in the next 5 years?
4. What is my dream accomplishment?
85
Name the eight essential amino acids.
1. Isoleucine
2. Leucine
3. Lysine
4. Methionine
5. Phenylalanine
6. Threonine
7. Tryptophan
8. Valine
86
The premise on which all buying decisions are based.
Emotion
87
The fluid loss of even _______ percent will adversely affect circulatory functions and decrease performance levels.
2
88
Physical activity accounts for approximately what percent of TEE?
20%
89
What three vitamins can cause serious adverse effects such as birth defects, calcification of blood vessels, and damage to sensory nerves?
A, D, B6
90
Name strategies that enhance exercise adherence.
1. Self-management
2. Goal setting
3. Self-monitoring
4. Positive self-talk
5. Psyching up
6. Imagery
91
A substance that completes or makes an addition ot daily dietary intake.
Dietary supplement
92
Name the condition in which delaminated protein is stored as fat.
Excess protein intake
93
Values that provide guidelines for what constitutes an adequate intake of a nutrient, these values are designed to estimate the nutrient needs of healthy people in various age roups and of both sexes.
Dietary reference intake
94
What is the chief source of energy for all body functions and muscular exertions?
Carbohydrates
95
In order to become more aware of the calories they're consuming, what is the length of time clients should track their food intake?
At least one week
96
A food that supplies all of the essential amino acids in appropriate ratios.
Complete protein
97
Total energy expenditure (TEE) is the sum of what three energy components?
1. Resting metabolic rate (RMR)
2. Thermic effect of food (TEF)
3. Energy expended druing physical activity
98
What is the number of liters of water recommended for the average sedentary male?
3 liters
99
What are the risks of following an overly restrictive (very low calorie) diet?
1. Increased risk of malnutrition
2. Poor energy
3. Behavioral "pendulum" swings
Minor side effects: fatigue, constipation, nausea, and diarrhea
Major side effects: gallstone formation
100
Name seven typical disordered eating patterns.
1. Consuming junk food
2. Avoidance of specific foods
3. Eating one meal per day
4. Irregular eating patterns
5. Food phobias
6. Financial limitations affecting types of foods one can purchase
7. Eating too much or too little protein or carbohydrates
