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NSCA-CPT Part 1 (Exercise Science) > Chapter 7: Nutrition in the Personal Training Setting > Flashcards

Chapter 7: Nutrition in the Personal Training Setting Flashcards

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1
Q

These types of clients should be referred to a dietitian

A

when the client has a disease state or the complexity of the nutrition issue is beyond the scope of the personal trainer

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2
Q

This portion of the government regulates laws regarding the dissemination of nutrition information

A

State

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3
Q

Statues include an explicitly defined scope of practice, and performance of the profession is illegal unless a license has been obtained from the state

A

licensing

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4
Q

limits use of particular titles to persons meeting predetermined requirements, while persons not certified can still practice the occupation or profession

A

statutory certification

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5
Q

this is the least restrictive form of state regulation. as with certification, unregistered persons are permitted to practice the profession. Typically, exams are not given and enforcement of the registration requirement is minimal

A

registration

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6
Q

clients report what they have eaten in the past 24 hours

A

diet recall

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7
Q

clients answer questions about usual eating habits, likes and dislikes, eating schedule, medical history, weight history and so forth

A

diet history

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8
Q

is typically a log, filled out for three days, in which the client records everything consumed

A

diet record

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9
Q

This is considered the most valid of the three methods for assessing the diet of an individual

A

3-day diet record

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10
Q

These two methods for assessing the diet of an individual are most appropriate for many clients

A

diet recall

diet history

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11
Q

T/F: The personal training should consider referring a detailed diet analysis to a dietitian or referring the client to self-directed diet analysis

A

T

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12
Q

how much energy is in a calorie

A

1 Kcal, or enough energy to heat 1 kg of water 1 degree C

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13
Q

These three factors make up the energy requirement of adults

A

resting metabolic rate
physical activity
thermic effect of food

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14
Q

RMR makes up this much of total daily energy expenditure

A

60-75%

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15
Q

RMR can vary up to this much between individuals due to normal genetic variations in metabolism

A

20%

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16
Q

The amount of energy needed for physical activity depends on these four variables

A

intensity
duration
frequency
environmental conditions

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17
Q

the energy needed to digest and assimilate foods

A

thermic effect of food

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18
Q

thermic effect of food makes up this much of total energy requirement

A

7-10%

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19
Q

kcal/pound for lightly active men and women

A

17

16

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20
Q

kcal/pound for moderately active men and women

A

19

17

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21
Q

kcal/pound for heavily active men and women

A

23

20

22
Q

protein RDA for healthy sedentary adults

A

0.8g/kg

23
Q

General protein recommendation for athletes depending on sport, intensity, calorie intake, and overall health

A

1.2 to 2.0 g/kg

24
Q

T/F: greater than 4g/kg/day protein for individuals with impaired renal function, low calcium intake, restricted fluid intake may be exacerbated by a high protein intake

A

T

25
Q

This much carbohydrate is needed everyday to prevent ketosis

A

50-100g

26
Q

the result of incomplete breakdown of fatty acids

A

ketosis

27
Q

athletes who train aerobically for long durations (greater than 90 minutes or more daily) should have this much carbs to replenish glycogen levels

A

7 to 10g/kg

28
Q

recommended carb intake for adequate support of strength, sprint, and skill exercise training

A

5 to 6 g/kg

29
Q

Diets with less than this level of fat may decrease testosterone production

A

15%

30
Q

The WHO suggests this percent of daily calories come from fat

A

30%

31
Q

the intake that meets the needs of almost all healthy individuals in a specific age and sex group

A

RDA, recommended dietary allowance

32
Q

goal intake when sufficient scientific information is unavailable to estimate the RDA

A

adequate intake

33
Q

intake that meets the estimated nutrient need of half the individuals in a specific group

A

estimated average requirement

34
Q

maximum intake that is unlikely to pose risks of adverse health effects in almost all healthy individuals in a group

A

tolerable upper intake level

35
Q

thirst is triggered at this % dehydration

A

1

36
Q

general recommendation for water intake

A

impossible to set due to wide variety of indivudual water requirements

37
Q

Before exercise water requirements

A

5-7 ml/kg 4 hours before

3-5 ml/kg 2 hours before

38
Q

Individuals only replace this much of water they sweat off during exercise

A

2/3

39
Q

T/F: during exercise, thirst is not a reliable indicator of hydration level

A

T

40
Q

Clients should drink this much water for every pound lost during exercise

A

20-24 ounces

41
Q

dark yellow, strong smelling urine, decreased frequency of urination, rapid resting heart rate, and prolonged muscle soreness are all signs of this

A

dehydration

42
Q

normal urine production for adults per day

A

1.2 quarts

43
Q

Data shows that tolerance to caffeine occurs in this time frame, and people who are tolerant do not experience increased urine output

A

1 to 4 days

44
Q

a dangerous drop in blood sodium levels

A

hyponatremia

45
Q

If all the extra calories consumed are used for muscle growth during resistance training, than about this much extra kcal are required for each 1 pound increase in lean tissue

A

2500 kcal

46
Q

two primary nutrition principles for weight gain are

A

increase calorie intake, and increase protein intake

47
Q

each pound of fat lost requires this much of a calorie deficit each week

A

3500

48
Q

This is a common guideline for the rate of fat loss

A

1% total body weight per week

49
Q

Personal trainers should keep clients who are interested in losing weight focused on this principle

A

creation of a negative energy balance

50
Q

These should only be used under the supervision of a physician, as they are contraindicated in individuals with high blood pressure or other medical condition

A

stimulants in weight loss supplements

51
Q

T/F: supplements can claim to diagnose, prevent, cure, or treat a disease

A

F, supplements can only make structure function claims

NSCA-CPT Part 1 (Exercise Science) (8 decks)

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