NASM Flashcards
NC
To ensure the client is retaining any shared information, it is important that the content presented is highly relevant and what other quality?
Practical
One of the roles of a Nutrition Coach is to help facilitate weight loss. Which of the following would be most appropriate to recommend for the overweight client?
Refer to a certified personal trainer for a resistance training program.
Where might a Nutrition Coach find reputable information on recent dietary guidelines?
Government-funded agencies
A client confides that she is taking laxatives to help her lose weight. What is the best course of action?
Refer her to a Certified Eating Disorder Specialist.
With which client would it be most appropriate for the Nutrition Coach to work?
Issues with consistent weight loss
Studies show that diet A causes more weight loss than diet B. A client is able to better adhere to diet B than diet A. Which item represents the best option for this client?
Diet B
Numerous studies, including genetic studies, randomized controlled trials on lipid lowering medications, and observational studies point to LDL having a causal role in heart disease. Which term best describes the concept that LDL plays a causal role in heart disease?
Theory
A scientist hypothesizes that a supplement will increase resistance training performance. A study is carried out, and the results do not support the hypothesis. Multiple studies by independent labs also fail to support the hypothesis. What is the appropriate response regarding the hypothesis?
The predictions have been falsified and the hypothesis is discarded.
Scientists find that a protein supplement increases lean mass in the elderly. However, they caution that the results may not apply to other populations, like younger people. What term best describes what the scientists are referring to?
External validity
Changing seasons have which of the following?
A significant impact on food choices
Communicable diseases are which of the following?
Passed from person to person
What is the leading contributor to preventable death?
Heart disease
What is the leading contributor to preventable death?
Heart disease
Which of the following is a tip for a health-supporting diet?
Follow a diet that is low in saturated fat.
During the first few seconds of exercise,regardless of intensity, what system is primarily utilized?
ATP-PC system
Most cells utilize which of the following as their primary source of energy?
Glucose
The first law of thermodynamics is also referred to as which of the following?
The lawof conservation of energy
ATP consists of an adenosine molecule bonded to how many phosphate groups?
Three
Is post-workout protein consumption more important for novice or experienced weightlifters?
Experienced
How do protein and amino acids influence body pH?
They act as buffers to maintain neutral pH.
Which of the following is true about high-protein snacks?
Protein-based snacks without excess fats or carbohydrates can enhance satiety and, therefore, weight loss.
What are complementary protein sources?
2 foods with incomplete proteins that, when eaten together, supply all the necessary essential amino acids
Which of the following is the best prescription for daily protein intake for an elderly, sedentary individual?
1.3 g/kg body weight
The acidic chyme leaving the stomach must be neutralized before any digestion can occur in the small intestine. What compound neutralizes this chyme?
Sodium bicarbonate
What are the current estimated daily intakes of fiber for men and women in the U.S.?
18 grams for men; 15 grams for women
Which sugar units are combined to form a glycogen molecule?
Glucose
Joe is on a 3500 kcals per day eating plan. Based on the AMDR guidelines, what is the BEST range of calories for fat intake for him?
700-1225 kcals
What enzyme is responsible for breaking down the triglycerides in the mouth?
Lingual lipase
Which term best describes a glycerol molecule and three fatty acids which are insoluble in blood and water and which are the main lipid in food supply, providing energy as stored fat in the body?
Triglycerides
What is a valid health reason for recommending a variety of protein sources such as nuts and seeds?
They are high in essential fatty acids.
What are the byproducts of beta-oxidation?
Glycerol and free fatty acids
When monitoring how much alcohol one consumes in a session, should one simply count the number of alcoholic drinks that they have consumed?
No, alcoholic drinks come in different sizes and strengths, so may contain more than one standard drink
What is the risk associated with drinking alcohol in cold environments?
Hypothermia
What is ethanol’s function in the body?
It has no function; it is a toxin.
What is the normal range of calcium in the blood?
8.4-9.5 mg/dL
What is the common name for vitamin B3?
Niacin
Hyponatremia (low-sodium concentration in the blood) sets in when sodium falls below what concentration?
135 millimolar
What percent of the body is made of calcium?
1-2%
What is the body’s primary pathway of heat dissipation during exercise in the heat?
Evaporation of sweat loss from the skin
Which of the following responses occurs during exercise associated hyponatremia?
Extracellular fluid shifts inside cells.
Which of the following electrolytes is found in the greatest concentration in the intracellular fluid?
Potassium
For clients engaged in prolonged endurance events who know what their sweat losses will be, which is the most appropriate advice to give in regards to developing a competition hydration strategy?
Do not drink in excess of sweat losses and limit body mass loss to < 3-4%.
What does the phrase “hitting the wall” mean?
The correct answer is: Most of the muscle glycogen stores have been used up and the body is trying to convert other forms of stored energy (lean tissue and fat) to glucose.
On average, how long do glycogen stores last during exercise?
90-120 minutes
Which energy system is primarily used during the start of a sprint, powerlifting, or throwing a discus?
ATP-PC
What do guidelines suggest as a protein intake target for endurance athletes?
Select one:
a. 1.2-1.6 g/kg/day
b. 1.7-2.2 g/kg/day
c. 0.8-1.0 g/kg/day
d. 2.2-3.0 g/kg/day
1.2-1.6 g/kg/day
Which equation includes measures of body composition for estimating resting metabolic rate?
Katch-McArdle
An increase in hunger would fall under which category of reasons for lapses in dietary adherence?
Physiological
A client’s home is filled with tasty, high-calorie foods. Under which category of reasons for adherence lapses does this fall?
Environmental
Switching from conventional to organic produce significantly reduces biomarkers of pesticide exposure in as little as how many days?
5–7 days
If a food label in the EU and UK mentions a dietary ingredient in the product name or on the primary display panel, what must be included in the Ingredients List in addition to the name of the dietary ingredient?
The percentage (%) by weight of the dietary ingredient in the product
What is one useful strategy that clients can employ at holiday potlucks and family dinners to stay on track with healthy eating?
Offer to bring a healthy dish to share.
When meal prepping, it is recommended that clients limit themselves to how many new recipes to avoid making the process too complicated?
Two or three
Vegans will likely have lower muscle stores of what compound when compared to non-vegans?
Creatine
A high-protein diet can be potentially be harmful to people within which of the following groups?
Those with a kidney disorder
In research, a low-energy diet (LED) most commonly describes a diet of approximately how many daily calories?
800 - 1,200 kcal/day
Celiac disease is best described as which of the following?
Autoimmune condition
An increase in hunger would fall under which category of reasons for lapses in dietary adherence?
Physiological
Which item represents a high quality, non-peer reviewed source of information?
Academic textbook
Which term refers to a proposed explanation for a set of observations?
Hypothesis
A group of scientists looks at the effects of an extreme weight loss diet in a single person over time. What type of research is this considered?
Case study
How does basal metabolic rate change with age?
Decreases
Which category includes glucose (sugar), starches, and non-digestible cellulose?
Carbohydrates
What are the essential amino acids?
Histidine, lysine, methionine, phenylalanine, threonine, tryptophan, leucine, isoleucine, valine
What medical therapy is used to remove metals from the body, specifically things like iron, mercury, arsenic, and/or lead?
Chelation
A client’s pre-exercise weight is 80.0 kg. Their post-exercise weight is 78.0 kg. They consumed 1.0 liters of fluid during training. What was the volume of their sweat loss?
3.0 liters
A client’s pre-exercise weight is 80.0 kg. Their post-exercise weight is 78.0 kg. They consumed 1.0 liters of fluid during training. What was the volume of their sweat loss?
3.0 liters
A client’s pre-exercise weight is 80.0 kg. Their post-exercise weight is 78.0 kg. They consumed 1.0 liters of fluid during training. What was the volume of their sweat loss?
3.0 liters
Which of the following is best defined by an understanding of one’s own strengths and weaknesses?
Self-awareness
Which of the following can be described as a lack of harmony in the client-coach relationship?
Dissonance
What goals are focused on helping individuals to reach their performance goal?
Process goals
Jim wants to place in the top ten of a 5k race. What type of goal is this?
Outcome goal
Jane Doe has a goal to lose 30 pounds in 6 months. However, after 3 months she has only lost 5 pounds. Therefore, she changes her goal to lose 15 pounds in 6 months. This is an example of which of the following?
Goal re-evaluation
Of the options provided, which body composition assessment method has the highest accuracy?
Dual-energy x-ray absorptiometry
What is the Acceptable Macronutrient Distribution Range (AMDR) for protein?
10 to 35%
What is the recommended total daily fat intake on a low-fat diet (LFD)?
20-35% of total calories
Scientists take 5000 people and have them fill out questionnaires on their dairy intake. They then compare cancer rates between people with high intakes and low intakes. What type of study is this?
Observational
What disease associated with large intakes of fructose in inactive people has recently gained more attention as a health concern?
Non-alcoholic liver disease
Which two monosaccharides combine to make sucrose?
Glucose and fructose
Which of the following reframes the idea of failures as ineffective solutions?
A process mindset
“I want to run for 30-minutes, four times a week,” is an example of which kind of goal?
Objective goal
According to research, which types of goals lead to higher levels of task performance?
Specific goals
“I want to eat more vegetables,” is an example of which kind of goal?
Subjective goal
“I want to look and feel better,” is an example of which kind of goal?
Subjective goal
Which body composition assessment method relies on the thickness of the fat layer under the skin to estimate body composition?
Skinfolds
The new/revised Nutrition Facts label requires the nutrient content of four micronutrients to be listed. These micronutrients are listed in which of the following groups?
Calcium, Vitamin D, Potassium, Iron
What is an appropriate visual approximation for starch at a meal for an average adult male who requires approximately 2200-2800 calories per day?
Two cupped palm-size portions
A client tracks food intake online and tracks body weight daily. What adherence-promotion factor does this behavior fall under?
Self-monitoring
It is not uncommon for clients to confide in the Nutrition Coach. Which client conversation would be grounds for a referral to a licensed healthcare professional?
a. Stress-eating from recent divorce
b. Daily panic attacks
c. Occasional constipation
d. Self-proclaimed “sugar addict”
b.Daily panic attacks
Which statement is within the scope of practice for a Nutrition Coach?
a. Provide general advice on a 3-day detox plan.
b. Recommend the client discuss supplement usage and dosing with their pharmacist or physician.
c. Design a 5-day meal plan for a healthy client.
d. Recommend a diet that contains up to 50% protein.
b.Recommend the client discuss supplement usage and dosing with their pharmacist or physician.
Which term encompasses the weight of the scientific evidence, field observations, and individual client needs?
a. Scientific method
b. Evidence-based practice
c. Primary research
d. Science
b.Evidence-based practice
Scientists take 5000 people and have them fill out questionnaires on their dairy intake. They then compare cancer rates between people with high intakes and low intakes. What type of study is this?
a. Meta-analysis
b. Anecdotal
c. Randomized controlled trial
d. Observational
Observational
A scientist proposes that sugar is inherently fattening, and performs a study comparing a high sugar diet to a low sugar diet with equal calories. He finds that fat gain was the same between the diets. Which term describes how this study effects the initial proposal?
a. Scientific method
b. Validity
c. Falsification
d. Prediction
c.Falsification
A metabolic pathway that results in the generation of glucose from non-carbohydrate carbon substrates such as lactate, glycerol, and glucogenic amino acids is referred to as which of the following?
a. Gluconeogensis
b. Glycogenolysis
c. Glucagon
d. Glycolysis
a.Gluconeogensis
The process of generating energy (in the form of ATP) from nutrients we consume in our diet is referred to as which of the following?
a. Energy metabolism
b. Energy restriction
c. Energy requirement
d. Energy adaption
a.Energy metabolism
Which organ produces and releases both insulin and glucagon?
a. Kidney
b. Liver
c. Pancreas
d. Thyroid
.Pancreas
What is the primary reason that plant proteins tend to make it more difficult to gain muscle compared to animal proteins?
a. Plant proteins have more fiber.
b. Plant proteins usually have anti-nutrition factors.
c. Plant proteins do not have as many essential amino acids.
d. Plant proteins are filled with phytoestrogens, which inhibit muscle gain.
c.Plant proteins do not have as many essential amino acids.
Which of the following is the best protocol for fat loss while maintaining muscle mass?
a. A calorie-restricted, low-protein (0.4-0.8 g/kg body weight) diet & resistance training
b. A high-calorie, high-protein (1.8-2.2 g/kg body weight) diet & resistance training
c. A calorie-restricted, high-protein (1.8-2.2 g/kg body weight) diet & cardiovascular training
d. A calorie-restricted, high-protein (1.8-2.2 g/kg body weight) diet & resistance training
a.A calorie-restricted, low-protein (0.4-0.8 g/kg body weight) diet & resistance training
