Certification Exam Flashcards by Ana Rose

1) Which are the six essential nutrients required by humans?

a) Vitamins, minerals, fat, protein, carbohydrates, water

b) vitamins, omega 3s, omega 6, omega 9 fatty acids, carbohydrates, water

c) phytochemicals, flavonoids, Co-Q10, vitamins, protein, water

d) vitamins, fat, protein, water, minerals, alcohol

Vitamins, minerals, fat, protein, carbohydrates, water

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2) Glycogenolysis describes the act of:

a) Breaking down glycogen

b) Forming new glucose

c) Forming new glycogen

d) Breaking down glutamine

a) Breaking down glycogen into glucose

(maintains sugar levels)

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3) If a food is used as a reference in place of a GI of 100, for calculating a glycemic index value, it is
normally _________:

a) Soda
b) White bread
c) Crackers
d) Grapes

b) White bread

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4) Immediate recovery needs in order to maximize anabolism after intense exercise should be satisfied
with:

a) 3:2 simple carbs to whey protein

b) 3:1 whey protein to simple carbs

c) 4:1 simple carbs to whey protein

d) 4:1 whey protein to simple carbs

c) 4:1 simple carbs to whey protein

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Performing a glycogen-depleting bout of exercise, followed by a carbohydrate deprivation phase,
and then another exhaustive bout of exercise performed prior to very-high carbohydrate intake in
the days before competition describes which carbohydrate loading model?

a) Taper method

b) Single bout optimal glycogen model

c) Depletion method

d) Rebound glycogen model

c) Depletion method

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To optimize recovery and glycogen restoration post-exercise, carbohydrate consumption expressed
in grams per kilogram of body weight should be:

a) 1.0-1.2g in the first four hours

b) 2.5-2.7g in the first four hours

c) 3.0-3.3g in the first four hours

d) 4.0g in the first 30 minutes

a) 1.0-1.2g in the first four hours

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7) Which of the following has the highest protein turnover rate?

a) Blood

b) Visceral organs

c) Skeletal muscle

d) Bone

c) Skeletal muscle

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8) Glucose storage in the blood is maintained at about:

a) 1g/liter
b) 5g/liter
c) 10g/liter
d) 15g/liter

b) 5g/liter

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9) Consumption of what energy-yielding nutrient is most associated with sports performance?

a) Lipids
b) Protein
c) Carbohydrates
d) Electrolytes

c) Carbohydrates

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10) Which of the following lipids have immunomodulatory functions?

a) Omega-3
b) Dietary cholesterol
c) Triglycerides
d) Medium-chain fatty acids

a) Omega-3

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11) Which of the following may adversely affect the growth of beneficial bacteria within the bowel?

a) Saturated fat

b) Omega-3 Fatty acids

c) CLA (conjugated linoleic acid)

d) Prebiotics

a) Saturated fat

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12) When performing heavy strength training, which of the following would be the primary fuel source?

a) Branched chain amino acids
b) Medium-chain triglycerides
c) Muscle glycogen
d) Nitric oxide

c) Muscle glycogen

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13) Which of the following is an example of a disaccharide?

a) Glucose
b) Galactose
c) Fructose
d) Sucrose

d) Sucrose

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14) How many grams of dietary fiber are recommended per day for optimal health?

a) 5-10
b) 10-15
c) 15-20
d) 25-35

d) 25-35

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15) With regard to a given dietary nutrient, what does the term essential denote?

a) The body can produce the nutrient in adequate quantities
b) The body can produce the nutrient using special precursors
c) The body cannot produce the nutrient
d) The body can only produce half of daily need for the nutrient

c) The body cannot produce the nutrient

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16) What is the highest glycemic index value a food can be categorized as a low-GI selection?

a) 40
b) 55
c) 70
d) 85

b) 55

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17) Normal blood glucose storage in the blood is maintained at about:

a) 220-240 mg/deciliter
b) 4-5 mg/deciliter
c) 70-110 mg/deciliter
d) 50-60 mg/deciliter

c) 70-110 mg/deciliter

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18) All of the following are primary functions of dietary lipids, except:

a) Dephosphorylation of branched-chain amino acids
b) Padding joints and other structures
c) Formation of cell membranes and hormones
d) Transportation of various molecules

a) Dephosphorylation of branched-chain amino acids

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19) What is the most over-consumed energy nutrient in the American diet relative to daily
recommendations for optimal health?

a) Saturated fat
b) Simple sugar
c) Fiber
d) Cholesterol

b) Simple sugar

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20) What tissue stores the greatest quantity of carbohydrates?

a) Bone
b) Fat
c) Muscle
d) Connective tissue

c) Muscle

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21) Approximately how much glycogen (in grams) is stored within skeletal muscle?

a) 300-400 grams
b) 700-900 grams
c) 4-5 grams
d) 80-120 grams

a) 300-400 grams

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22) Which energy provision is required in the greatest relative quantity each day?

a) Lipids
b) Protein
c) Carbohydrates
d) Water

c) Carbohydrates OR LIPID???

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23) Which of the following is an example of a starch-based carbohydrate food?

a) Fruit juice
b) Green beans
c) Cereal
d) Lettuce

c) Cereal

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24) Which of the following contains fatty acids linked to a potential risk for cardiovascular disease?

a) Medium-chain triglycerides
b) Saturated fat
c) Monounsaturated fat
d) Essential fat

b) Saturated fat

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25) Which of the following contains all of the essential amino acids? a) Branched-chain amino acids b) Complete proteins c) Plant proteins d) Polypeptides

b) Complete proteins

26) Which of the following is an example of a phytonutrient? a) Lycopene b) Fiber c) Oligosaccharides d) Branched-chain amino acids

a) Lycopene

27) What is the minimum quantity of protein a person should consume per day when expressed per kilogram of bodyweight? a) 0.8 g/kg b) g/kg c) 1.2 g/kg d) 1.5 g/kg

a) 0.8 g/kg

28) What type of fat should not be consumed, if possible? a) Trans fat b) Unsaturated fat c) Cholesterol d) Derived fat

a) Trans fat

29) Which vitamin can be synthesized within the body? a) Vitamin C b) Folic acid c) Biotin d) Vitamin D

d) Vitamin D

30) According to current dietary guidelines, saturated fat intake should not exceed what percentage of daily energy intake? a) 5% b) 10% c) 15% d) 20%

b) 10%

31) Which hormone is released to reduce circulating blood glucose levels? a) Growth hormone b) Epinephrine c) Cortisol d) Insulin

d) Insulin

32) What hormone aids in the management of blood glucose by stimulating liver glycogen metabolism? a) Glucagon b) Epinephrine c) Cortisol d) Insulin

a) Glucagon

33) What hormone is responsible for protein catabolism when carbohydrate provisions are low? a) Growth hormone b) Epinephrine c) Cortisol d) Insulin

c) Cortisol

34) How many calories are in 30 grams of dietary fat? a) 90 b) 120 c) 180 d) 270

d) 270 Bc Fat = 9 Kcal

35) How many calories are provided by a food with 10g of carbohydrates and 5g of protein? a) 19 b) 30 c) 60 d) 135

c) 60

36) What is the caloric density of 1 gram of alcohol? a) 3 kcals b) 4 kcals c) 7 kcals d) 9 kcals

c) 7 kcals

37) Nitrogen is associated with the metabolism of what nutrient? a) Glucose b) Glycogen c) Lipids d) Amino acids

d) Amino acids

38) Which of the following values provides the best indication of blood glucose activity after consumption of a given meal? a) Glycemic index b) Glycemic load c) Glycemic response d) Glycemic indicator

c) Glycemic response

39) To be categorized as a low-glycemic index food, the product must have a reference value of less than __________. a) 15 b) 35 c) 55 d) 75

c) 55

40) A food is considered to be high-glycemic when the index value is over __________. a) 45 b) 50 c) 65 d) 70

d) 70

41) Carbohydrate-loading is most beneficial for exercise lasting more than __________. a) 30 minutes b) 45 minutes c) 60 minutes d) 90 minutes

d) 90 minutes Because Endurance

42) Research suggests that for most sports, optimal carbohydrate intake during endurance exercise should be at a rate of __________. a) 10-20 g/hour b) 30-60 g/hour c) 50-70 g/hour d) 90-110 g/hour

b) 30-60 g/hour

43) Which of the following is an effective strategy for increasing the rate of use of carbohydrates consumed during endurance exercise lasting longer than 1 hour? a) Consuming carbohydrates in large doses b) Consuming multiple sources of sugar c) Consuming monosaccharides with protein d) Consuming low-glycemic carbohydrates

b) Consuming multiple sources of sugar

44) When consumed during exercise, what type of lipid can be supplemented to potentially improve the sparing of glycogen? a) Long-chain triglycerides b) Medium-chain triglycerides c) Omega-3 fatty acids d) Dietary cholesterol

b) Medium-chain triglycerides

45) Protein turnover serves all of the following roles except: a) Removal of metabolic byproducts b) Removal of damaged proteins c) Provision of energy d) Provision of amino acids for other protein compounds

a) Removal of metabolic byproducts

46) The minimum recommended intake of protein per kilogram of body weight for a strength athlete is __________. a) 0.5-1.0 g b) 1.1-1.25 g c) 1.3-1.4 g d) 1.5- 1.7 g

d) 1.5- 1.7 g

47) The minimum recommended intake of protein per kilogram of bodyweight for an endurance athlete is generally up to __________. a) 0.8g b) 1.4 g c) 1.6 g d) 2.2 g

b) 1.4 g

48) During high-intensity exercise most anaerobic energy comes from: a) Gluconeogenesis b) Blood glucose c) Muscle glycogen d) Intramuscular fat

c) Muscle glycogen

49) What is the highest glycemic index value a food can have to be categorized as a low-GI selection? a) 40 b) 55 c) 70 d) 85

b) 55

50) The glycemic index multiplied by the total grams of carbohydrate in a food or meal and then dividing the total by 100 represents the: a) Blood glucose index b) Glycemic load c) Glucose factor d) Glucose saturation

b) Glycemic load

51) Carbohydrate consumption is warranted during which of the following activities? a) Repeat sprints lasting 20 minutes b) Intense circuits lasting 30 minutes c) Endurance training lasting ≥60 minutes d) All of the above warrant carbohydrate intake

c) Endurance training lasting ≥60 minutes

52) Which of the following is an essential amino acid? a) Histidine b) Glutamine c) Alanine d) Glycine

a) Histidine

53) The glycemic index scale represents: a) The total amount of carbohydrates consumed in a meal b) The quantity of complex or simple carbohydrates consumed in a meal c) The blood glucose-raising potential of carbohydrates d) The amount of carbohydrate in a meal that becomes glycogen

c) The blood glucose-raising potential of carbohydrates

54) What is used to form urea during protein metabolism? a) Calcium b) Pyruvate c) Ammonia d) Carnitine

c) Ammonia

55) Vitamins and minerals are necessary for all of the following physiological functions except: a) Growth and repair of bodily tissues b) Provision of energy c) Immune function d) Antioxidant actions

b) Provision of energy

56) When adequate carbohydrates are not available for continuous exercise (due to glycogen depletion) the body increases the oxidation of __________. a) Carbohydrates from non-active muscles b) Muscle protein c) Cholesterol d) Lactate

b) Muscle protein

57) Is adequate intake of what mineral is associated with anemia and may also affect immune function in athletes? a) Iron b) Selenium c) Copper d) Calcium

a) Iron

58) What disorder is associated with chronically low iron intake? a) Osteopenia b) Sarcopenia c) Anemia d) Hypokalemia

c) Anemia

1) All of the following are direct mechanisms of heat acclimation, except: a) Increased blood volume b) Increased size of sweat glands c) Earlier onset of sweating d) Earlier onset of thirst

b) Increased size of sweat glands

2) A macromineral requires a daily intake above __________. a) 100 mg b) 500 mg c) 1,000 mg d) 1,500 mg

a) 100 mg

3) What level of water loss is considered dehydration? a) 1% of total body weight b) 3% of total body weight c) 5% of total body weight d) 7% of total body weight

a) 3% of total body weight

4) All of the following athletes are generally considered at risk for a micronutrient deficiency except: a) Wrestlers b) Male and female gymnasts c) Vegetarians d) Softball and Baseball players

d) Softball and Baseball players

5) When under identical environmental conditions, daily water intake needs for engagement in heavy work, compared to resting conditions, can __________. a) vary by about 100 ml/hr b) vary by about 500 ml/hr c) up to 10x d) up to 30x

d) up to 30x

6) 50. Dehydration affects performance via all of the following mechanisms except: a) Hypertonic states b) Hypotonic states c) Increased core temperature d) Decreased rate of muscle glycogen use

d) Decreased rate of muscle glycogen use

7) What is the optimal concentration of carbohydrate-electrolyte (expressed as a percentage of fluid volume) for hydration during exercise? a) 1-3% b) 4-8% c) 9-11% d) 12-16%

b) 4-8%

8) Which water-soluble vitamin functions as an important antioxidant? a) Vitamin K b) Vitamin B12 c) Vitamin C d) Vitamin E

c) Vitamin C

9) Which vitamin is vital for proper calcium absorption as well as bone formation? a) Ascorbic acid b) Vitamin D c) Vitamin E d) Riboflavin

b) Vitamin D

10) Microminerals are needed in quantities of less than __________. a) 5 mg/day b) 100 mg/day c) 500 mg/day d) 5 g/day

b) 100 mg/day

11) What macromineral is essential for the normal functioning of enzymes involved in energy metabolism? a) Chromium b) Magnesium c) Choline d) Iron

b) Magnesium

12) All of the following are associated with inadequate mineral nutrition among athletes except: a) Attempting to gain mass in a short period of time b) Training in hot, humid environments c) The demand for very low body fat d) Vegetarian diets

a) Attempting to gain mass in a short period of time