Chapter 24 Programming Putting All Together Flashcards
1 What minimum threshold of weight loss substantially reduces risk of many chronic diseases (e.g. diabetes and cardiovascular disease)?
5%
25%
40%
10%
10%
2 What range of weight gain is considered a realistic rate of weight gain per month for people trying to gain lean body mass (i.e. muscle tissue)?
3% of body weight
7% of body weight
0.5-1.0% of body weight
5% of body weight
0.5-1.0% of body weight
3 What activity factor adjustment should be made for people who engage in a moderate level of physical activity?
1.9
1.375
1.55
1.2
1.55
4 Based on the most recent evidence, what is the ideal range of protein consumption per meal to maximize muscle growth?
0.2 to 0.35 g/kg
0.36 to 0.39 g/kg
0.4 to 0.55 g/kg
0.55 to 0.7 g/kg
0.4 to 0.55 g/kg
5 What is considered the Acceptable Macronutrient Distribution Range (AMDR) for dietary fat for adults?
20 to 35%
10 to 19%
40 to 55%
5 to 9%
20 to 35%
6 What is an appropriate range of carbohydrates for the general population and athletes who partake in low volume training or mostly skill-based training?
1 to 1.5 g/kg/day
2 to 3 g/kg/day
5 to 7 g/kg/day
3 to 5 g/kg/day
3 to 5 g/kg/day
7 A 1-kilogram reduction in body weight can reduce the relative risk of developing diabetes by what % according to some research?
9%
7%
4%
16%
16%
8 What are the guidelines for carbohydrate intake for strength or power athletes?
3 to 4 g/kg/day
5 to 6 g/kg/day
about 12 g/kg/day
1 to 2 g/kg/day
5 to 6 g/kg/day
9 What should the fat target be set at for endurance athletes?
0.5 to 0.75 g/kg/day
0.25 to 0.5 g/kg/day
1 g/kg/day
1.5 g/kg/day
1 g/kg/day
10 What activity factor adjustment should be made for people who are considered sedentary?
1.725
1.55
1.2
1.375
1.2
11 Based on the most recent evidence, what is the upper range of protein intake that maximizes muscle growth?
0.5 to 0.8 g/kg/day
1.6 to 2.2 g/kg/day
0.2 to 0.4 g/kg/day
3.6 to 4.2 g/kg/day
1.6 to 2.2 g/kg/day
12 What do guidelines suggest as a protein intake target for endurance athletes?
0.8 to 1.0 g/kg/day
2.2 to 3.0 g/kg/day
3.1 to 3.6 g/kg/day
1.2 to 1.6 g/kg/day
1.2 to 1.6 g/kg/day
13 What time frame is considered realistic for losing 10% of one’s body weight?
6 months
1 month
2 months
4 months
6 months
14 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?
2.5 to 5%
5 to 7.5%
0.25 to 0.5%
1.0 to 2.5%
0.25 to 0.5%
15 What is the division of a training program into smaller, progressive stages?
Periodization
Interval training
Circuit training
Weight cycling
Periodization
16 Which equation includes measures of body composition for estimating resting metabolic rate?
Harris-Benedict
Mifflin-St. Jeor
Katch-McArdle
Revised Harris-Benedict
Katch-McArdle
17 What are the three components that make up total daily energy expenditure?
Basal metabolic rate, thermic effect of activity, thermic effect of food
Blood pressure, body mass index (BMI), waist-to-hip ratio
Height, body fat percentage, resting heart rate
Age, weight, gender
Basal metabolic rate, thermic effect of activity, thermic effect of food
18 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?
Decision Balance Sheet
Teach-back method
Self-Determination Theory
Motivational interviewing
Teach-back method
19 What percent of information that is told to a client is immediately forgotten?
15 to 20%
40 to 80%
5 to 10%
25 to 35%
40 to 80%
20 What type of data is considered hard data?
Taste profiles
Subjective feelings
Calorie intake
Emotions about food
Calorie intake
21 What is the most important aspect of data analysis?
It uses 20% quantitative and 50% qualitative measures, respectively.
It should be simple and focused on the most important aspects.
It uses a simple linear regression model.
It uses 80% quantitative and 20% qualitative measures, respectively.
It should be simple and focused on the most important aspects.
22 What are carbohydrate guidelines for endurance athletes who partake in very-high-volume, endurance-based training such as athletes engaging in > 6 hours of training per day at 5-7 days per week?
5 to 7 g/kg/day
About 12 g/kg/day
17 to 19 g/kg/day
1 to 2 g/kg/day
About 12 g/kg/day
23 What is a limitation of the Mifflin St Jeor equation for estimating resting metabolism?
It does not account for a person’s height.
It does not account for a person’s gender.
It does not account for a person’s body composition.
It does not account for a person’s age.
It does not account for a person’s body composition.
24 What is a major difference between the Mifflin St Jeor and Katch-McCardle equations?
The Katch-McArdle equation requires data about gender, whereas Mifflin St Jeor does not.
The Katch-McArdle equation requires data about body composition, whereas Mifflin St Jeor does not.
The Katch-McArdle equation requires data about age, whereas Mifflin St Jeor does not.
The Katch-McArdle equation requires data about height, whereas Mifflin St Jeor does not.
The Katch-McArdle equation requires data about body composition, whereas Mifflin St Jeor does not.
25 Peter, a 40-year-old business executive, needs to determine how many grams of protein to eat each day. He weighs 100 kg. His protein intake has been set at 1.6 g/kg. How much protein should he eat per day?
60 grams
360 grams
260 grams
160 grams
160 grams
26 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?
750 calories
950 calories
850 calories
650 calories
750 calories
27 Which of the following accounts for the smallest percentage of total daily energy expenditure?
Resting metabolic rate
Non-exercise activity thermogenesis (NEAT)
Thermic effect of food
Exercise activity
Thermic effect of food
28 What macronutrient is most affected by an individual’s training volume?
Vitamin B12
Carbohydrates
Protein
Fat
Carbohydrates
