Brainscape's Knowledge GenomeTM


Top Flashcards (Certified)
All Flashcards

NASM > Section 3 > Flashcards

Section 3 Flashcards

(98 cards)

Start Studying
1
Q

Fat loss - energy intake strategies

A

Replace high calorie with leaner options
Less processed foods
Higher fiber
Lean proteins to replace high fat proteins
Limit high calorie foods

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

TDEE formula

A

= RMR + NEAT + EAT + TEF

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Fat loss - energy expenditure modifications

A

Increase NEAT with household chores, walking, gardening, etc.
(rather than EAT - increase hunger)

More TEF - eat more protein

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Medical disorders that contraindicate high protein diets

A

Kidney disease
Urea cycle disorders

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Protein range to minimize lean muscle mass while in calorie deficit

A

1.6-2.2 g/kg

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Caloric surplus for hypertrophy

A

350-500 cals/day

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Recommended carb intake for MPS

A

4-7g/kg per day (higher end for athletes)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Recommended fat intake

A

Remain 20-35% even in calorie deficit

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Fat surplus best and worst types

A

IDEAL- omega3, polyunsaturated and monounsaturated
BAD- saturated fats (lipogenic)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Optimal protein dosing for MPS per meal

A

20-40g

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Anabolic window for MPS

A

24-48 hrs post training

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Carbohydrate intake for endurance athletes

A

5-12 g/kg/day

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q
A
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Carb intake for athletes training at moderate to high intensities for > 12 hrs/week

A

8-10g/kg

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Adequate fluid intake prior to event

A

16oz / 500ml

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Adequate fluid intake morning of event

A

16 oz/500mL

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Adequate fluid intake 20-30mins prior to event start

A

13-20oz (400-600mL)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Adequate fluid intake every 10-15 mins during exercise

A

12-16oz

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

Adequate fluid replacement after event

A

1.25x amount of weight lost post event

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

Nutrient timing for event: carbohydrates
(pre, during, post)

A

1-4g/kg 1-4 hours pre event
30-60g per hour activity for events >90 mins
1 g/kg per hour up to 4 hrs post event

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

Nutrient timing: protein

A

0.3 g/kg per hour up to 4 hours post event

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

FDA Guidelines for dietary supplements

A

Dietary Supplement Health and Education Act of 1994

Code of Federal Regulations (how supps are labeled, manufactured and brought to market

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

Dietary Supplement requirement

A

Natural and/or present in nature

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

Tolerable upper limit

A

The greatest quantity of vitamin or mineral that may be consumed in a day without risk of adverse health effects

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Creatine
Molecule made from AAs used as supplement to facilitate ATP regeneration for improved training capacity, strength, power and muscle mass while
26
Banned supplements
Prohibited in sports or leagues
27
Anabolic steroids
Compound derived from T that acts on hormone receptors to produce increase in muscle size or strength
28
Supplement usage guidelines for CPTs to instruct clientele
Avoid proprietary ingredients Avoid in children under 18 Ensure no interaction between multiple supps Consult physician if you have a medical condition or on meds
29
Active ingredients
Causing a physiologic effect
30
Supplement facts panel
Portion of supps label that displays active ingredients, serving size, number servings, quantity of ingredients and DV%
31
Supplement label vs food label
Supps only need to list PRESENT nutrients, food labels must provide more detail and include all macronutrients
32
%DV equivalent in EU
%NRV
33
Common third party verification of supps
Informed Choice National Sanitation Foundation (NSF International)
34
Informed choice
Tests for quality and banned substances in a supp Will audit manufacturing process and company must submit sample from every batch of product produced for banned substance testing Caters to athletes by testing for substances according to WADA
35
NSF
Tests for quality
36
USP
US pharmacopeia Has verification program that evaluates the quality of supps Audit manufacturing and product testing (Tests for quality)
37
Who enforces guidelines for dietary supplements in US?
FDA
38
Two broad categories for dietary supplements
1. Health supps 2. Performance supps
39
How to take fat soluble vitamins
Best with fat containing meal
40
Beta-carotene
Vitamin A, common supplement form. Fat soluble, potential risk of toxicity.
41
Vitamin D deficiency
Often those with lactose intolerance, dairy allergies, IBS, vegans. May produce rickets, weak bones and osteoporosis
42
Excess vitamin D symptoms
Weight loss Excessive urination Heart arrhythmias Also: risk of kidney stones when supplementing with Calcium
43
44
Daily vitamin D intake
1500-2000 IU per day 38-50 mcg Tolerable upper limit: 4000 IU/day
45
Vitamin E benefits
Antioxidant, may reduce inflammation, platelet aggregation, risk of heart disease and cancer, and immunodeficiency
46
Vitamins E deficiency causes
Malabsorption- rare
47
Vitamin E deficiency symptoms
Peripheral neuropathy Skeletal Myopathy Compromised immune function
48
Vitamin E overdose symptoms
Excessive bleeding (not from diet - supps only)
49
Vitamin K physiology
Increase bone protein content and improves strength (decrease fracture risk) Directs calcium deposition to bones (decrease risk of coronary heart disease)
50
Vitamin K interactions
Negative interactions with warfarin and other anticoagulant drugs - may cause dangerous bleeding
51
Water soluble vitamins
C and B complex Dissolve easily and absorbed by the body but NOT stored - exit with urine Less likely to cause toxicity
52
Vitamin C physiology
Collagen synthesis Protein metabolism Regeneration of gluthione (primary antioxidant) Effects on immune function
53
Scurvy
Vitamin C deficiency Mild symptoms but can be fatal Fatigue and inflammation of gums Progress to joint bone and capillary weakness and slow wound healing
54
B complex usage
Macronutrient metabolism
55
Folate
Involved in gene expression Important prenatal vitamin
56
Beriberi
Thiamine deficiency can result in inflammation or degeneration of the heart and nerves, peripheral neuropathy and impaired motor function
57
Pellagra
Niacin or tryptophan deficiency that leads to a skin rash, digestive disorders and mood or cognitive decline (dementia)
58
Spina Bifida
Birth defect and type of neural tube defect when the spine and spinal cord do not form properly
59
Choline
Vitamin-like. Essential nutrient for liver, neurological and cardiovascular health. 90% of US deficient
60
Choline deficiency
Muscle or liver damage
61
How many essential minerals
16
62
Macrominerals
Calcium, magnesium, sodium, potassium, phosphorus, chloride, sulphur Needed in large quantities
63
64
Calcium deficiency risk groups
Vegetarians and vegan, postmenopausal women
65
Hypercalcemia main cause
Calcium toxicity - typically from thyroid disorder
66
Antinutrients
Common in plants, decrease absorption of other nutrients (high levels in beans and legumes)
67
Magnesium effects
Physical relaxation, reduced muscle tension and vascular tension, improved aerobic capacity
68
Magnesium deficiency
Second most common in developed countries. Muscle cramps, fatigue vomiting
69
Magnesium regulation organ
Kidneys
70
Trace minerals
Iron, manganese, iodine, zinc, copper, selenium, cobalt, chromium, molybdenum and fluoride
71
Iron types in food
Heme Nonheme
72
Hemochromatosis
Disease in which body absorbs too much iron from foods
73
Most common cause of preventable serious cognitive decline
Iodine deficiency
74
Omega-3 supp benefits
Prevention of cardiovascular disease, reduction of inflammatory status and neurological development
75
Omega-3 fat type
Unsaturated fatty acid
76
Types of Omega 3
EPA, DHA, ALA EPA and DHA absorb BEST - these are fish oils
77
EPA and sources
Eicosapentaenoic acid Fatty fish
78
DHA and sources
Docosahexaenoic Acid Fatty fish
79
ALA and sources
Alpha linolenic acid Plants - chia seeds, walnuts, flaxseed and oils
80
Inorganic natural substance essential for human nutrition
Minerals
81
Organic compounds required to support growth and metabolic processes
Vitamins
82
Ergogenic Aid
Supplement that may enhance performance or body composition - performance supplement
83
BCAAs
Branch chain amino acids - leucine, isoleucine and valine Essential AAs
84
BCAA that increases MPS signaling
Leucine
85
86
Creatine benefits in the gym
Perform more reps/increase training volume
87
Phosphagen
High energy molecule that releases energy when bonds are broken
88
Creatine monohydrate
Superior form of creatine
89
Creatine dosage
5g per day With more muscle increase to 10g May load with 20g per day for 5-7 days
90
Creatine effects on endurance
Improve oxygen consumptions and glycogen synthesis Minor effects
91
Caffeine dosage for performance
3-6mg/kg BW 1hr prior to exercise
92
DMAA
Dimethylamylamine - amphetamine once legal for dietary supplement
93
Ephedra
Plant sourced alkaloid with metabolism enhancing effects Illegal in US
94
Number of essential AAs
9
95
How many B vitamins
8
96
What nutrition professional is nationally recognized by the Commission on Dietetic Registration?
Registered dietician nutritionist
97
Protein structure important for muscular contractions by providing a binding site
Troponin
98
Protein range for most exercising individuals
1.4-1.6 g/kg bodyweight

NASM (5 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2025 Bold Learning Solutions. Terms and Conditions