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Quiz compilation Flashcards

(74 cards)

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1
Q

How many motivational interviewing strategies are there?

A

5

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2
Q

Which of the following terms refers to a client who eats healthy food because eating food is connected to their identity?

A

Integrated regulation

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3
Q

Which of the following varies along a continuum and is reflective of the level to which a behavior is integrated into an individual’s values or identity?

A

motivational regulation

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4
Q

Which of the following is the theory that proposes that motivation lies on a continuum from amotivation, to extrinsic motivation, to intrinsic motivation?

A

Self-determination theory

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5
Q

Self-efficacy is mediated by how many sources?

A

4

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6
Q

To which of the following is one metabolic equivalent (MET) equal?

A

3.5 ml O2/kg/min

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7
Q

For an individual engaged in light aerobic exercise 2-3 days per week, what would be the most optimal protein prescription?

A

1.4 g/kg body weight

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8
Q

How many essential amino acids are there?

A

9

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9
Q

Is post-workout protein consumption more important for novice or experienced weightlifters?

A

experienced

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10
Q

Which complex carbohydrate chain contains straight-chain structures?

A

amylose

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11
Q

What is the current RDA for carbohydrates for adults?

A

130 grams

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12
Q

According to the Center for Science in the Public Interest (CSPI), how many calories from added sugar are recommended for men on a daily basis?

A

150 cal

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13
Q

How much glycogen can the adult liver store?

A

50 grams per Kg

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14
Q

Which two monosaccharides combine to make sucrose?

A

glucose and fructose

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15
Q

What is the current daily fiber intake recommendation for women in the U.S.?

A

28 grams

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16
Q

What are the current estimated daily intakes of fiber for men and women in the U.S.?

A

18 grams for men; 15 grams for women

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17
Q

Which of the following combine to make maltose?

A

glucose and glucose

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18
Q

What is the common name for vitamin B2?

A

riboflavin

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19
Q

What is the maximal recommended daily intake of mercury?

A

2 µg/kg

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20
Q

What percent of the body is made of calcium?

A

1-2%

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21
Q

What is the Recommended Dietary Allowance (RDA) of vitamin A for adult males ( > 18 years of age)?

A

900 μg/day

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22
Q

What is the recommended serving amount of fruit per day based on USDA Guidelines?

A

4

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23
Q

Vitamin C deficiencies occur in what percentage of the population of the United States?

A

7%

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24
Q

What is the Recommended Dietary Allowance (RDA) of iodine for adults (men and non-pregnant or lactating women > 18 years of age)?

A

150 μg/day

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25
A deficiency in which hormone is associated with an increased fat mass (central adiposity in particular), reduced insulin sensitivity, and impaired glucose tolerance?
testosterone
26
Ketogenic amino acids may become which 2 molecules that can be used to produce ATP?
Acetyl-CoA and acetoacetate
27
What is the main protein involved in regulating fluid balance?
albumin
28
What glycemic score ranks a carbohydrate food as a medium GI food?
56-69
29
According to the Center for Science in the Public Interest (CSPI), how many calories from added sugar are recommended for men on a daily basis?
A limit of 150 calories
30
How many sugar units are contained in oligosaccharides?
3-10 sugar units
31
What is a chylomicron?
A lipoprotein that delivers triglycerides to the cells
32
What is the definition of saturated fat?
Saturated fats are fatty acids that have maximum number of hydrogen molecules and contain only a single bond between the carbon atoms.
33
Approximately how much ethanol is metabolized per hour?
7 grams
34
What acute effect does drinking alcohol have on the heart?
Decreases left ventricle contractility and increases heart rate
35
Flushing of the skin after consuming alcohol is typically associated with which deficiency?
Acetaldehyde dehydrogenase deficiency
36
What is the intracellular-to-extracellular ratio of potassium?
30 to 1
37
Urine specific gravity is best assessed with which tool?
Refractometer
38
Which of the following responses occurs during exercise associated hyponatremia?
Extracellular fluid shifts inside cells.
39
What is the minimum percentage of beverage fluid replacement range that should be suggested for clients who lose more than 3% of their body mass during training and train more than once over a 24-hour period?
110-120%
40
What does the Institute of Medicine recommend for protein intake?
40-50%
41
What are the most abundant sources of endogenous energy in the body?
fatty acids
42
All independent testing agencies provide which services?
identify ingredient forms and amounts
43
Having a BMI less than which of the following values indicates an extreme case of anorexia nervosa?
15.0 kg/m2
44
Which of the following is a client who eats healthy food because eating food is connected to their identity is experiencing?
integrated regulation
45
"I want to run for 30-minutes, four times a week," is an example of which kind of goal?
objective goal
46
Which of the following is considered a true “gold standard” method of body composition assessment?
a 4-compartment model
47
Which body composition assessment method involves the estimation of the 3-dimensional volume of the body through measurement of an individual’s displacement of air while they sit in a sealed chamber?
Air displacement plethysmography
48
A client is looking to buy a high-fiber brand of cereal but is not sure how to tell if a brand is high in fiber. What would you recommend that they look at to determine this?
Look for a brand that has a %DV of 20 or more for Dietary Fiber
49
Which of the following is an appropriate visual approximation for vegetables at a meal for an average adult female who requires approximately 1500-1800 calories per day?
a baseball
50
Which of the following nutrients does not have a % Daily Value listed on the Nutrition Facts label?
protein
51
What is an appropriate visual approximation for starch at a meal for an average adult male who requires approximately 2200-2800 calories per day?
Two cupped palm-size portions
52
Basic food safety guidelines remain important when meal prepping. What is the minimal internal cooking temperature for all poultry (including ground chicken and turkey)?
165 F
53
Nonnutritive sweeteners may be associated with weight gain because of what psychological phenomenon?
brain activation patterns
54
oxins and toxicants accumulate in humans primarily within which of the following?
fat
55
What are the guidelines for carbohydrate intake for strength or power athletes?
5-6 g/kg/day
56
Between 1969/1971 and 1999/2001, global food consumption per person has risen by how much?
Approximately 400 kcal per person per day
57
Which of the following is the best prescription for daily protein intake for an elderly, sedentary individual?
1.3 g/kg body weight
58
What is the current RDA for carbohydrates for adults?
130 grams
59
What are the current estimated daily intakes of fiber for men and women in the U.S.?
18 grams for men; 15 grams for women
60
What oil is a good source of monounsaturated fatty acids?
canola oil
61
Bile is an example of which of the following?
an emulsifier
62
An alcohol-related reduction in which hormone can lead to muscle loss?
testosterone
63
How many questions are there in the USAUDIT-C questionnaire?
3
64
What effect can alcohol metabolism have if liver glycogen is low?
severe hypoglycemia
65
What enzyme, that is responsible for the break down of hydrogen peroxide, indirectly contributes to ethanol metabolism?
catalase
66
What is the recommended serving amount of fruit per day based on USDA Guidelines?
4
67
Exercise associated hyponatremia is primarily caused by which of the following?
excessive fluid intake
68
A client has repeatedly exhibited a pre-exercise USG range between 1.014 and 1.018. How would a Nutrition Coach interpret this finding?
The client is doing a great job of meeting recovery fluid intake needs.
69
Which of the following is an appropriate visual approximation for fat at a meal for an average adult female who requires approximately 1500-1800 calories per day?
golf ball
70
Which of the following is an appropriate visual approximation for carbohydrate at a meal for a large adult who requires approximately 2200-2800 calories per day?
a baseball
71
The new/revised Nutrition Facts label requires the nutrient content of four micronutrients to be listed. These micronutrients are listed in which of the following groups?
Calcium, Vitamin D, Potassium, Iron
72
A ketogenic diet typically requires carbohydrate intake to be restricted to less than how many grams per day?
less than 50 g
73
Gluten increases intestinal permeability by interacting with which one of the following molecules?
zonulin
74
Based on the most recent evidence, what is the ideal range of protein consumption per meal to maximize muscle growth?
0.4 to 0.55 g/kg

NASM CN (14 decks)

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