Programming: Putting It All Together

Question 1

What are the seven steps, in order, for programming a nutrition plan for your client?

Answer 1

1. Set a goal.
2. Determine TDEE adjusted for the goal.
3. Set protein target.
4. Set fat target.
5. Set carbohydrate target.
6. Individualize and convert numbers to food and habits.
7. Monitor, evaluate, and adjust.

Question 2

According to most research in people who are overweight or obese, weight loss of __% can substantially improve an individual’s health and reduce their risk of many chronic diseases

Answer 2

10%

Question 3

For most people who are overweight or obese, roughly ___ to ___% of total body weight loss per week are realistic and feasible goals for initial weight-loss periods

Answer 3

0.5 to 1%

Question 4

An upper threshold of __% weight loss per week should be set for almost all clients.

Answer 4

1%

Question 5

When looking to build muscle, in untrained or novice resistance trainees, a realistic increase in body weight should be roughly ___ to ___% per month.

Answer 5

0.5 to 1%

Question 6

When looking to build muscle, in more advanced trainees, a realistic increase in body weight should be roughly __ to __% per month.

Answer 6

0.25 to 0.5%

Question 7

Division of a training program into smaller, progressive stages.

Answer 7

periodization

Question 8

Effects that directly interfere with adaptations of specific training modalities.

Answer 8

interfering effects

Question 9

What is the MOST appropriate rate of weight loss for most individuals?

Select all that apply.

A. 1.5% to 2.5% of body weight per week.

B. 0.5% to 1.0% of body weight per week.

C. 1 to 2 pounds (0.4 to 0.9 kilogram) per week

D. 3 to 4 pounds (1.37 to 1.81 kilograms) per week

Answer 9

B. 0.5% to 1.0% of body weight per week.

C. 1 to 2 pounds (0.4 to 0.9 kilogram) per week

Question 10

What is the MOST appropriate rate of weight gain (muscle mass) for most individuals?
Select all that apply.

A. 1.5% to 2.5% of body weight per month

B. 0.5% to 1.0% of body weight per month

C. 1 to 2 pounds (0.45 to 0.9 kilogram) per month

D. 3 to 4 pounds (1.37 to 1.81 kilograms) per month

Answer 10

B. 0.5% to 1.0% of body weight per month

C. 1 to 2 pounds (0.45 to 0.9 kilogram) per month

Question 11

What is the recommended protein intake for endurance athletes?

Answer 11

1.2 to 1.6 g/kg/day (0.5 to 0.7 g/lb/day)

Question 12

What is the recommended protein intake for strength athletes?

Answer 12

1.6 to 2.2 g/kg/day (0.7 to 1.0 g/lbs/day)

Question 13

The rate at which the body uses energy while at rest to keep vital functions going, such as breathing and keeping warm.

Answer 13

basal metabolic rate

Question 14

The energy expended during all forms of activity.

Answer 14

Thermic Effect of Activity

Question 15

The amount of energy (calories) expended to digest and metabolize food.

Answer 15

Thermic Effect of Food

Question 16

TEF accounts for __% of TDEE

Answer 16

10%

Question 17

TEA accounts for __% of TDEE

Answer 17

15-30%

Question 18

BMR accounts for __% of TDEE

Answer 18

60-75%

Question 19

What does the Harris-Benedict, Mifflin-St. Jeor, Katch-McCardle and Cunningham equations measure?

Answer 19

Basal Metabolic Rate

Question 20

Peter, a 40-year-old business executive, needs to determine how many grams of protein to eat each day. He weighs 100 kilograms (220 pounds). His protein intake has been set at 1.6 grams/kilogram. How much protein should he eat per day?

A. 260 grams

B. 160 grams

C. 116 grams

D. 60 grams

Answer 20

B. 160 grams

Question 21

Peter, the business executive, has already determined his calorie and protein intake. His next step is to determine how many calories of fat he should eat. His Nutrition Coach recommends a modest fat intake of 30% based on Peter’s food preferences. Peter is sticking with a 2,500-calorie diet to help lose some weight. How many calories should he consume from fat each day?

A. 450 calories

B. 550 calories

C. 650 calories

D. 750 calories

Answer 21

D. 750 calories

Question 22

Peter has already determined his total daily calories (2,500), protein (640 calories), and fat intake (750 calories). His next step is to determine how many calories from carbohydrates he should eat. Peter is sticking with a 2,500-calorie diet to help lose some weight. How many calories of carbohydrate should he consume?

A. 1,110 calories

B. 1,510 calories

C. 2,110 calories

D. 2,510 calorie

Answer 22

A. 1,110 calories

Question 23

Observe and check the progress or quality of something over a period of time; keep under systematic review.

Answer 23

monitor

Question 24

The assessment, as systematic and objective as possible, of a planned, ongoing, or completed program that covers its need, design, implementation, impact, efficiency, and sustainability, so as to incorporate lessons learned into the decision-making process about the program.

Answer 24

evaluate

Question 25

What are the 7 steps that monitoring and evaluating a client can be broken down into?

Answer 25

1. Conduct a baseline readiness assessment. 2. Develop a set of data to monitor and outcomes to evaluate. 3. Set guidelines for collecting data and monitoring. 4. Set intervals for check-ins and evaluations. 5. Gather data and analyze results. 6. Evaluate the results with the client. 7. Work together to form a plan for the next iteration.

Question 26

The teach-back method measures understanding by asking clients to explain in their own words what they need to know or do regarding their nutrition, exercise, or health plan.

Answer 26

teach-back method

Question 27

What sort of tools are appropriate for a Nutrition Coach to use during a baseline readiness assessment? Select all that apply. A. Food Frequency Questionnaire B. Food Diary C. VO2 Max Test D. A1C Test

Answer 27

A. Food Frequency Questionnaire B. Food Diary

Question 28

Peter consumes a modest fat intake of 30% of total calories. Peter is sticking with a 2,500-calorie diet to help lose some weight. How many calories should he consume from fat each day? a. 950 calories b. 850 calories c. 750 calories d. 650 calories

Answer 28

c. 750 calories

Question 29

Based on the most recent evidence, what is the upper range of protein intake that maximizes muscle growth? a. 3.6 to 4.2 g/kg/day b. 0.2 to 0.4 g/kg/day c. 0.5 to 0.8 g/kg/day d. 1.6 to 2.2 g/kg/day

Answer 29

d. 1.6 to 2.2 g/kg/day

Question 30

Which equation includes measures of body composition for estimating resting metabolic rate? a, Harris-Benedict b Revised Harris-Benedict c. Mifflin-St. Jeor d. Katch-McArdle

Answer 30

d. Katch-McArdle

Question 31

What is the evidence-based technique that the Nutrition Coach can use when discussing key findings to increase the client’s comprehension of new information, promote accurate retention of the key findings once the session has ended, and improve adherence to the recommended plan known as? a. Motivational interviewing b. Teach-back method c. Decision Balance Sheet d. Self-Determination Theory

Answer 31

b. Teach-back method

Question 32

Which of the following accounts for the smallest percentage of total daily energy expenditure? a. Non-exercise activity thermogenesis (NEAT) b. Exercise activity c. Thermic effect of food d. Resting metabolic rate

Answer 32

c. Thermic effect of food

Question 33

What rate of body weight gain per month is considered a realistic rate of weight gain for advanced trainees looking to increase lean body mass? a. 5 to 7.5% b. 2.5 to 5% c. 1.0 to 2.5% d. 0.25 to 0.5%

Answer 33

d. 0.25 to 0.5%

Question 34

What is a limitation of the Mifflin St Jeor equation for estimating resting metabolism? a. It does not account for a person's body composition. b. It does not account for a person's gender. c. It does not account for a person's age. d. It does not account for a person's height.

Answer 34

a. It does not account for a person's body composition.

Question 35

What activity factor adjustment should be made for people who are considered sedentary? a. 1.375 b. 1.725 c. 1.55 d. 1.2

Answer 35

d. 1.2

Question 36

What is a major difference between the Mifflin St Jeor and Katch-McCardle equations? a. The Katch-McArdle equation requires data about gender, whereas Mifflin St Jeor does not. b. The Katch-McArdle equation requires data about height, whereas Mifflin St Jeor does not. c. The Katch-McArdle equation requires data about age, whereas Mifflin St Jeor does not. d. The Katch-McArdle equation requires data about body composition, whereas Mifflin St Jeor does not.

Answer 36

d. The Katch-McArdle equation requires data about body composition, whereas Mifflin St Jeor does not.

Question 37

What time frame is considered realistic for losing 10% of one's body weight? a. 1 month b. 6 months c. 4 months d. 2 months

Answer 37

b. 6 months

Question 38

What percent of information that is told to a client is immediately forgotten? a. 5 to 10% b. 15 to 20% c. 25 to 35% d. 40 to 80%

Answer 38

d. 40 to 80%

Question 39

What are the guidelines for carbohydrate intake for strength or power athletes? a. 1 to 2 g/kg/day b. about 12 g/kg/day c. 5 to 6 g/kg/day d. 3 to 4 g/kg/day

Answer 39

c. 5 to 6 g/kg/day

Question 40

What is the most important aspect of data analysis? a. It uses 20% quantitative and 50% qualitative measures, respectively. b. It uses a simple linear regression model. c. It should be simple and focused on the most important aspects. d. It uses 80% quantitative and 20% qualitative measures, respectively.

Answer 40

c. It should be simple and focused on the most important aspects.

Question 41

What is the division of a training program into smaller, progressive stages? a. Interval training b. Periodization c. Circuit training d. Weight cycling

Answer 41

b. Periodization

Question 42

What is an appropriate range of carbohydrates for the general population and athletes who partake in low volume training or mostly skill-based training? a. 5 to 7 g/kg/day b. 3 to 5 g/kg/day c. 1 to 1.5 g/kg/day d. 2 to 3 g/kg/day

Answer 42

b. 3 to 5 g/kg/day