Chapter 7: Nutrition in the Personal Training Setting

Question 1

These types of clients should be referred to a dietitian

Answer 1

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

Question 2

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

Answer 2

State

Question 3

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

Answer 3

licensing

Question 4

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

Answer 4

statutory certification

Question 5

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

Answer 5

registration

Question 6

clients report what they have eaten in the past 24 hours

Answer 6

diet recall

Question 7

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

Answer 7

diet history

Question 8

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

Answer 8

diet record

Question 9

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

Answer 9

3-day diet record

Question 10

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

Answer 10

diet recall

diet history

Question 11

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

Answer 11

T

Question 12

how much energy is in a calorie

Answer 12

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

Question 13

These three factors make up the energy requirement of adults

Answer 13

resting metabolic rate
physical activity
thermic effect of food

Question 14

RMR makes up this much of total daily energy expenditure

Answer 14

60-75%

Question 15

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

Answer 15

20%

Question 16

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

Answer 16

intensity
duration
frequency
environmental conditions

Question 17

the energy needed to digest and assimilate foods

Answer 17

thermic effect of food

Question 18

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

Answer 18

7-10%

Question 19

kcal/pound for lightly active men and women

Answer 19

17

16

Question 20

kcal/pound for moderately active men and women

Answer 20

19

17

Question 21

kcal/pound for heavily active men and women

Answer 21

23

20

Question 22

protein RDA for healthy sedentary adults

Answer 22

0.8g/kg

Question 23

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

Answer 23

1.2 to 2.0 g/kg

Question 24

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

Answer 24

T

Question 25

This much carbohydrate is needed everyday to prevent ketosis

Answer 25

50-100g

Question 26

the result of incomplete breakdown of fatty acids

Answer 26

ketosis

Question 27

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

Answer 27

7 to 10g/kg

Question 28

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

Answer 28

5 to 6 g/kg

Question 29

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

Answer 29

15%

Question 30

The WHO suggests this percent of daily calories come from fat

Answer 30

30%

Question 31

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

Answer 31

RDA, recommended dietary allowance

Question 32

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

Answer 32

adequate intake

Question 33

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

Answer 33

estimated average requirement

Question 34

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

Answer 34

tolerable upper intake level

Question 35

thirst is triggered at this % dehydration

Answer 35

1

Question 36

general recommendation for water intake

Answer 36

impossible to set due to wide variety of indivudual water requirements

Question 37

Before exercise water requirements

Answer 37

5-7 ml/kg 4 hours before | 3-5 ml/kg 2 hours before

Question 38

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

Answer 38

2/3

Question 39

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

Answer 39

T

Question 40

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

Answer 40

20-24 ounces

Question 41

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

Answer 41

dehydration

Question 42

normal urine production for adults per day

Answer 42

1.2 quarts

Question 43

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

Answer 43

1 to 4 days

Question 44

a dangerous drop in blood sodium levels

Answer 44

hyponatremia

Question 45

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

Answer 45

2500 kcal

Question 46

two primary nutrition principles for weight gain are

Answer 46

increase calorie intake, and increase protein intake

Question 47

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

Answer 47

3500

Question 48

This is a common guideline for the rate of fat loss

Answer 48

1% total body weight per week

Question 49

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

Answer 49

creation of a negative energy balance

Question 50

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

Answer 50

stimulants in weight loss supplements

Question 51

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

Answer 51

F, supplements can only make structure function claims