Chapter 9 Flashcards
Which of the following hydration options would be most appropriate for exercise lasting over 90 minutes, or shorter-duration exercise in warm temperatures with heavy perspiration?
Sports drink or electrolyte tablets mixed with water
Which of the following best describes the role of micronutrients in the body?
They regulate various metabolic processes, including energy metabolism.
What are the three macronutrients?
Protein, carbohydrates, and lipids
What is credible nutrition information?
Nutrition information that is rooted in and supported by science
What best describes an essential amino acid?
An amino acid that must be obtained via diet, as it is not produced by the body
How many calories are in 1 gram of protein?
4
How many calories are in 1 gram of protein?
4
You are working with a new client who recently started a low-carbohydrate diet for weight loss. However, she complains of being tired and lacking energy for her training sessions. What might be the reason for her low energy?
Inadequate carbohydrate intake
You read an article in a popular magazine explaining the weight-loss benefits of including a certain nutrient in your diet. What should you consider in deciding if this is credible nutrition information?
Is the information supported by research, and has it been reviewed by other qualified individuals?
You hear a client remark that she does not want to include any fat in her diet because she wants to avoid gaining weight. How might you respond, while staying within your scope of practice?
Some fats are essential and required in the diet for important physiological processes. Avoiding all fats might lead to deficiencies.
A client looking to add muscle and bulk over the next few months asks for advice on how to consume extra calories. Which of the following would be the most appropriate advice, while remaining within scope of practice?
Suggest she increase meal frequency and portion sizes at meals.
Which of the following would be the recommended source of hydration after 40 to 45 minutes of exercise with minimal perspiration?
Water
Which of the following nutrition professionals is nationally recognized by the Commission on Dietetic Registration to provide clinical, community, food service, and nutrition education?
Registered dietitian nutritionist
Which of the following vitamins or groups of vitamins plays a key role in energy metabolism?
B vitamins
What statement best describes the category of simple sugars?
Single- or double-molecule sugars that are easily absorbed by the body
A client asks you to provide her with a meal plan specifying how many calories and grams of protein, carbohydrates, and fat she should eat for weight loss. What is the best way to respond to her request to stay within scope of practice?
Explain that providing specific nutrient recommendations is outside your scope of practice, and then refer the client to a registered dietitian or licensed nutritionist for nutrition counseling.
Which of the following would be a credible source of nutrition information?
The Academy of Nutrition and Dietetics
What is the best definition of complex carbohydrates?
Carbohydrates that are comprised of polysaccharides and that contain both fiber and starch
Which of the macronutrients has the highest thermic effect of food (TEF)?
Protein
Apart from energy intake and physical activity, which of the following factors also influence weight management?
Hormones and medications
Current sports nutrition guidelines from the International Society of Sports Nutrition recommend what range of protein for most exercising individuals?
1.4 to 2.0 g/kg of body weight
What is the optimal amount of protein per meal for muscle protein synthesis?
20 to 40 g
During the course of a training session, a client remarks that he is “cutting out all carbs” from his diet and just eating protein and vegetables to lose weight. How might you best respond to this, while staying within your scope of practice as a fitness professional?
Carbohydrates are an important source of fuel for our body, and it is unnecessary to avoid them for weight loss. Cutting carbs may lead to inadequate fuel for optimal training, which can compromise weight-loss efforts.
Which type of lipids are considered to be heart-healthy and associated with reduced inflammation?
Omega-3 fatty acids
How much fluid is recommended for rehydration after an intense training session or event?
1.25 times the amount of body weight lost during the activity
Which of the following is the best example of a complete protein source?
Dairy foods
Carbohydrate intake prior to intense or long-duration exercise serves which of the following functions?
It replenishes glycogen stores and provides adequate fuel for performance.
Approximately what percentage of the human body (in male and female adults) is comprised of water?
0.6
What is the acceptable macronutrient distribution range (AMDR) for carbohydrate in the diet?
45 to 65% of total calories
What is glycogen?
The storage form of carbohydrate in animals and humans
Along with muscle protein synthesis, which of the following is an important function of protein?
Synthesis of hormones
What is the acceptable macronutrient distribution range (AMDR) for fat in the diet?
20 to 35% of total calories
What is the RDA for protein?
0.8 g/kg of body weight
Which of the following foods is the most likely to be a good source of omega-3 fatty acids?
Salmon
Which part of a food label would help a client review the ingredients in a food product?
The ingredients list
Which food would be classified as a high biological value protein source?
Whole eggs
What types of foods contain carbohydrates?
Plant foods and dairy
What are the three micronutrients?
Vitamins, minerals, and phytonutrients
Which of the following would be a helpful and sustainable strategy for achieving a moderate calorie deficit for fat loss?
Replacing high-calorie foods with leaner substitutes
Which of the following nutrition topics are within the scope of practice for a Certified Personal Trainer?
General guidance on the importance of nutrition for health and performance
A client asks you how she could lose fat as quickly as possible for a beach vacation next weekend. Which of the following is the best way to respond to her question?
Explain that fat loss takes time and is best achieved with a moderate calorie deficit sustained over a period of time. Rapid weight loss usually results in loss of water weight and lean muscle mass, and it is not advisable.
What answer best describes the building blocks of proteins?
Essential and nonessential amino acids
What are the three categories within the lipid family?
Triglycerides, phospholipids, and sterols
During short, high-intensity exercise, what is the primary fuel source for the body?
Carbohydrates
What types of foods provide all the essential amino acids?
Animal proteins
According to current research, what is the optimal range of daily protein intake to maximize muscle protein synthesis?
1.6 to 2.2 g/kg of body weight
Which of the following best describes the role of micronutrients in the body?
They regulate various metabolic processes, including energy metabolism.
A client reports that he is following a limited diet of chicken and rice every day to avoid eating extra calories from other foods in order to lose weight. What would be an appropriate response within your scope of practice as a fitness professional?
A varied diet of whole foods provides important micronutrients, and this limited diet may be lacking adequate amounts of them.
A client who is training with you to improve his body composition states that he only sleeps 4 or 5 hours a night because he thinks that any more is a waste of time. How might you respond to him in view of his body composition goals?
Explain that adequate sleep is important in regulating hunger and satiety hormones, and that chronic sleep deprivation is detrimental for weight management.
Which feature of a food label would enable a client to assess the nutrient composition of a food product?
The nutrition facts panel
A client reports that he was recently told by his doctor that he has high blood sugar and that he should try to reduce it through dietary changes before considering medication. He asks you for advice. What would be the most appropriate course of action?
Explain that medical nutrition therapy is outside your scope of practice, then refer him to a registered dietitian for nutrition counseling.
What is adaptive thermogenesis?
Metabolic adaptations and changes in energy expenditure due to changes in energy intake
