NASM

Question 1

To ensure the client is retaining any shared information, it is important that the content presented is highly relevant and what other quality?

Answer 1

Practical

Question 2

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?

Answer 2

Refer to a certified personal trainer for a resistance training program.

Question 3

Where might a Nutrition Coach find reputable information on recent dietary guidelines?

Answer 3

Government-funded agencies

Question 4

A client confides that she is taking laxatives to help her lose weight. What is the best course of action?

Answer 4

Refer her to a Certified Eating Disorder Specialist.

Question 5

With which client would it be most appropriate for the Nutrition Coach to work?

Answer 5

Issues with consistent weight loss

Question 6

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?

Answer 6

Diet B

Question 7

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?

Answer 7

Theory

Question 8

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?

Answer 8

The predictions have been falsified and the hypothesis is discarded.

Question 9

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?

Answer 9

External validity

Question 10

Changing seasons have which of the following?

Answer 10

A significant impact on food choices

Question 11

Communicable diseases are which of the following?

Answer 11

Passed from person to person

Question 12

What is the leading contributor to preventable death?

Answer 12

Heart disease

Question 13

What is the leading contributor to preventable death?

Answer 13

Heart disease

Question 14

Which of the following is a tip for a health-supporting diet?

Answer 14

Follow a diet that is low in saturated fat.

Question 15

During the first few seconds of exercise,regardless of intensity, what system is primarily utilized?

Answer 15

ATP-PC system

Question 16

Most cells utilize which of the following as their primary source of energy?

Answer 16

Glucose

Question 17

The first law of thermodynamics is also referred to as which of the following?

Answer 17

The lawof conservation of energy

Question 18

ATP consists of an adenosine molecule bonded to how many phosphate groups?

Answer 18

Three

Question 19

Is post-workout protein consumption more important for novice or experienced weightlifters?

Answer 19

Experienced

Question 20

How do protein and amino acids influence body pH?

Answer 20

They act as buffers to maintain neutral pH.

Question 21

Which of the following is true about high-protein snacks?

Answer 21

Protein-based snacks without excess fats or carbohydrates can enhance satiety and, therefore, weight loss.

Question 22

What are complementary protein sources?

Answer 22

2 foods with incomplete proteins that, when eaten together, supply all the necessary essential amino acids

Question 23

Which of the following is the best prescription for daily protein intake for an elderly, sedentary individual?

Answer 23

1.3 g/kg body weight

Question 24

The acidic chyme leaving the stomach must be neutralized before any digestion can occur in the small intestine. What compound neutralizes this chyme?

Answer 24

Sodium bicarbonate

Question 25

What are the current estimated daily intakes of fiber for men and women in the U.S.?

Answer 25

18 grams for men; 15 grams for women

Question 26

Which sugar units are combined to form a glycogen molecule?

Answer 26

Glucose

Question 27

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?

Answer 27

 700-1225 kcals

Question 28

What enzyme is responsible for breaking down the triglycerides in the mouth?

Answer 28

 Lingual lipase

Question 29

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?

Answer 29

Triglycerides

Question 30

What is a valid health reason for recommending a variety of protein sources such as nuts and seeds?

Answer 30

They are high in essential fatty acids.

Question 31

What are the byproducts of beta-oxidation?

Answer 31

Glycerol and free fatty acids

Question 32

When monitoring how much alcohol one consumes in a session, should one simply count the number of alcoholic drinks that they have consumed?

Answer 32

 No, alcoholic drinks come in different sizes and strengths, so may contain more than one standard drink

Question 33

What is the risk associated with drinking alcohol in cold environments?

Answer 33

Hypothermia

Question 34

What is ethanol's function in the body?

Answer 34

It has no function; it is a toxin.

Question 35

What is the normal range of calcium in the blood?

Answer 35

8.4-9.5 mg/dL

Question 36

What is the common name for vitamin B3?

Answer 36

Niacin

Question 37

Hyponatremia (low-sodium concentration in the blood) sets in when sodium falls below what concentration?

Answer 37

135 millimolar

Question 38

What percent of the body is made of calcium?

Answer 38

 1-2%

Question 39

What is the body's primary pathway of heat dissipation during exercise in the heat?

Answer 39

Evaporation of sweat loss from the skin

Question 40

Which of the following responses occurs during exercise associated hyponatremia?

Answer 40

 Extracellular fluid shifts inside cells.

Question 41

Which of the following electrolytes is found in the greatest concentration in the intracellular fluid?

Answer 41

 Potassium

Question 42

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?

Answer 42

Do not drink in excess of sweat losses and limit body mass loss to < 3-4%.

Question 43

What does the phrase “hitting the wall” mean?

Answer 43

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.

Question 44

On average, how long do glycogen stores last during exercise?

Answer 44

90-120 minutes

Question 45

Which energy system is primarily used during the start of a sprint, powerlifting, or throwing a discus?

Answer 45

ATP-PC

Question 46

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

Answer 46

1.2-1.6 g/kg/day 

Question 47

Which equation includes measures of body composition for estimating resting metabolic rate?

Answer 47

Katch-McArdle

Question 48

An increase in hunger would fall under which category of reasons for lapses in dietary adherence?

Answer 48

Physiological

Question 49

A client's home is filled with tasty, high-calorie foods. Under which category of reasons for adherence lapses does this fall?

Answer 49

Environmental

Question 50

Switching from conventional to organic produce significantly reduces biomarkers of pesticide exposure in as little as how many days?

Answer 50

 5–7 days

Question 51

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?

Answer 51

The percentage (%) by weight of the dietary ingredient in the product

Question 52

What is one useful strategy that clients can employ at holiday potlucks and family dinners to stay on track with healthy eating?

Answer 52

Offer to bring a healthy dish to share.

Question 53

When meal prepping, it is recommended that clients limit themselves to how many new recipes to avoid making the process too complicated?

Answer 53

Two or three

Question 54

Vegans will likely have lower muscle stores of what compound when compared to non-vegans?

Answer 54

Creatine

Question 55

A high-protein diet can be potentially be harmful to people within which of the following groups?

Answer 55

Those with a kidney disorder

Question 56

In research, a low-energy diet (LED) most commonly describes a diet of approximately how many daily calories?

Answer 56

800 - 1,200 kcal/day

Question 57

Celiac disease is best described as which of the following?

Answer 57

Autoimmune condition

Question 58

An increase in hunger would fall under which category of reasons for lapses in dietary adherence?

Answer 58

 Physiological

Question 59

Which item represents a high quality, non-peer reviewed source of information?

Answer 59

Academic textbook

Question 60

Which term refers to a proposed explanation for a set of observations?

Answer 60

 Hypothesis

Question 61

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?

Answer 61

Case study

Question 62

How does basal metabolic rate change with age?

Answer 62

 Decreases

Question 63

Which category includes glucose (sugar), starches, and non-digestible cellulose?

Answer 63

Carbohydrates

Question 64

What are the essential amino acids?

Answer 64

 Histidine, lysine, methionine, phenylalanine, threonine, tryptophan, leucine, isoleucine, valine

Question 65

What medical therapy is used to remove metals from the body, specifically things like iron, mercury, arsenic, and/or lead?

Answer 65

Chelation

Question 66

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?

Answer 66

3.0 liters

Question 66

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?

Answer 66

3.0 liters

Question 67

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?

Answer 67

3.0 liters

Question 68

Which of the following is best defined by an understanding of one's own strengths and weaknesses?

Answer 68

Self-awareness

Question 69

Which of the following can be described as a lack of harmony in the client-coach relationship?

Answer 69

Dissonance

Question 70

What goals are focused on helping individuals to reach their performance goal?

Answer 70

 Process goals

Question 71

Jim wants to place in the top ten of a 5k race. What type of goal is this?

Answer 71

Outcome goal

Question 72

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?

Answer 72

Goal re-evaluation

Question 73

Of the options provided, which body composition assessment method has the highest accuracy?

Answer 73

Dual-energy x-ray absorptiometry

Question 74

What is the Acceptable Macronutrient Distribution Range (AMDR) for protein?

Answer 74

 10 to 35%

Question 75

What is the recommended total daily fat intake on a low-fat diet (LFD)?

Answer 75

20-35% of total calories

Question 76

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?

Answer 76

Observational

Question 77

What disease associated with large intakes of fructose in inactive people has recently gained more attention as a health concern?

Answer 77

Non-alcoholic liver disease

Question 78

Which two monosaccharides combine to make sucrose?

Answer 78

Glucose and fructose

Question 79

Which of the following reframes the idea of failures as ineffective solutions?

Answer 79

A process mindset  

Question 80

"I want to run for 30-minutes, four times a week," is an example of which kind of goal?

Answer 80

Objective goal

Question 81

According to research, which types of goals lead to higher levels of task performance?

Answer 81

Specific goals

Question 82

"I want to eat more vegetables," is an example of which kind of goal?

Answer 82

Subjective goal

Question 83

"I want to look and feel better," is an example of which kind of goal?

Answer 83

Subjective goal

Question 84

Which body composition assessment method relies on the thickness of the fat layer under the skin to estimate body composition?

Answer 84

Skinfolds

Question 85

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?

Answer 85

Calcium, Vitamin D, Potassium, Iron

Question 86

What is an appropriate visual approximation for starch at a meal for an average adult male who requires approximately 2200-2800 calories per day?

Answer 86

Two cupped palm-size portions

Question 87

A client tracks food intake online and tracks body weight daily. What adherence-promotion factor does this behavior fall under?

Answer 87

Self-monitoring

Question 88

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"

Answer 88

b. Daily panic attacks 

Question 89

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.

Answer 89

b. Recommend the client discuss supplement usage and dosing with their pharmacist or physician.

Question 90

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

Answer 90

b. Evidence-based practice

Question 91

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

Answer 91

Observational

Question 92

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

Answer 92

c. Falsification

Question 93

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

Answer 93

a. Gluconeogensis

Question 94

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

Answer 94

a. Energy metabolism 

Question 95

Which organ produces and releases both insulin and glucagon? a.  Kidney b.  Liver  c.  Pancreas d.  Thyroid

Answer 95

. Pancreas

Question 96

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.

Answer 96

c. Plant proteins do not have as many essential amino acids. 

Question 97

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

Answer 97

a. A calorie-restricted, low-protein (0.4-0.8 g/kg body weight) diet & resistance training