NASM CPT Chapter 17

Question 1

Nutrition:

Answer 1

The process by which a living organism assimilates food and uses it for growth and repair of tissues.

Question 2

**Which of the following is in a CPT’s scope of practice?

Answer 2

Getting and designing a cardio program.

Question 3

**Law of thermodynamics:

Answer 3

Eat fewer calories than are expended and there will be a reduction in weight. Conversely, consume more calories than are expended and there will be an increase in weight.

Question 4

**What leads to weight gain?

Answer 4

Excess intake of any nutrient is what causes gain.

Question 5

A personal trainer can use IIFYM & suggest _____________.

Answer 5

Calorie goal/intake.

Question 6

TDEE or TEE

Answer 6

Total Daily Energy Expenditure or Total Energy Expenditure. Defined as the amt of energy (calories) spend on avg, in a typical day.

Question 7

TEE is the sum total of 3 dfferent energy components:

Answer 7

Resting Metabolic Rate (RMR), Thermic Effect of Food (TEF), and Energy expended during physical activity.

Question 8

Resting Metabolic Rate (RMR):

Answer 8

The amt of energy expended at rest; min amt of energy required to sustain vital bodily functions. Typically 70% of TEE.

Question 9

Thermic Effect of Food (TEF):

Answer 9

The amt of energy expended above RMR as a result of the processing of food (digestion) for storage and use. Approx 6-10% of TEE.

Question 10

Energy expended during physical activity:

Answer 10

The amt of energy expended above RMR & TEF associated w physical activity. Accounts for approx 20% of TEE.

Question 11

calorie:

Answer 11

The amt of heat energy required to raise the temp of 1 gram of water 1 degree C.

Question 12

Calorie:

Answer 12

A unit of expression of energy equal to 1,000 calories. The amt of heat energy required to raise the temp of 1 kilo or liter of water 1 degree C.

Question 13

Kilocalorie:

Answer 13

A unit of expression of energy equal to 1,000 calories. The amt of heat required to raise the temp of 1 kilo or liter of water 1 degree C.

Question 14

Resting Metabolic Rate is also referred to as:

Answer 14

Basal Metabolic Rate (BMR).

Question 15

Estimating Total Daily Energy Expenditure:

Answer 15

Step 1: Weight (lbs) x 10 = RMR

Step 2: RMR x activity factor (very light, low active, active, heavy).

Question 16

NASM recommends a ____ calories deficit to lose 1 lbs/week.

Answer 16

500 calories deficit.

Question 17

NASM recommends a ____ calories surplus to gain weight.

Answer 17

300 calories.

Question 18

**There are __ essential amino acids the body can’t produce.

Answer 18

8.

Question 19

What are the 8 amino acids the body can’t produce?

Answer 19

Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine.

Question 20

**Where do protein stands initially begin digesting?

Answer 20

In the stomach.

Question 21

Body doesn’t like to use _____ for fuel. Not efficient.

Answer 21

Amino acids.

Question 22

Protein can be stored as ____.

Answer 22

Fat.

Question 23

If a food supplies all of the essential amino acids in appropriate ratios it is called a __________.

Answer 23

Complete protein.

Question 24

**In endurance athletes what is the minimum protein recommendation?

Answer 24

1.2 g/kg weight.

Question 25

**If you have a diet higher than 35% of total calories from protein what can it cause? (negative affect).

Answer 25

Kidney problems.

Question 26

**What macro consumed at 35% or more of total calories can cause kidney problems?

Answer 26

Protein. | Due to kidneys having to work harder to eliminate increased urea.

Question 27

Protein & carbs are both __ calories/gram.

Answer 27

4.

Question 28

Fat is __ calories/gram.

Answer 28

9.

Question 29

Alcohol is __ calories/gram.

Answer 29

7.

Question 30

**What is okay for a trainer to tell a client about protein supplement use?

Answer 30

It may be useful to quickly get amino acids into the blood before and after weight training.

Question 31

Carbohydrates:

Answer 31

Neutral compounds of carbon, hydrogen, and oxygen (such as sugars, starches, and celluloses), which make up a large portion of animal foods.

Question 32

Monosaccharides:

Answer 32

Single sugar unit, connected to make starches (storage form of carbs in plants) and glycogen (storage form of carbs in humans). Monosaccharides include glucose (blood sugar), fructose (fruit sugar), and galactose.

Question 33

Starches:

Answer 33

Storage form of carbs in plants.

Question 34

Disaccharides:

Answer 34

(Two sugar units) include sucrose (or common sugar), lactose (milk sugar), and maltose.

Question 35

Polysaccharides:

Answer 35

Long chains of monosaccharide units linked together and found in foods that contain starch and fiber.

Question 36

The principal carbs present in food occur in the form of _________, _________, and ________.

Answer 36

Simple sugars, starches, and cellulose.

Question 37

Glycemic Index:

Answer 37

Amt of sugar that reaches blood and how fast.

Question 38

Glycemic Index for Assorted Foods:

Answer 38

Spiking of blood sugar in different foods.

Question 39

**What is best to eat before an endurance event?

Answer 39

Baked white potato.

Question 40

_____helps decrease blood sugar spike.

Answer 40

Decrease.

Question 41

Role of fiber in health:

Answer 41

Adds bulk to diet and movement of system.

Question 42

**Consuming ___ g per kg of carbohydrate within 30 minutes of completing exercise is recommended to maximize glycogen replenishment.

Answer 42

1.5 grams per kilogram.

Question 43

**Trans-Fats:

Answer 43

Process of hydrogenation. (margarine, shortening, fried foods, doughnuts, fast food, baked goods, pastries).

Question 44

Digestion of dietary fats starts in the ______, moves to the ________, and is completed in the _________.

Answer 44

Mouth. Stomach. Small intestine.

Question 45

What percent of calories from fat is recommended?

Answer 45

20-35%.

Question 46

Dietary fats stimulate the release of ____, a hormone that signals satiety.

Answer 46

CCK.

Question 47

**Which of the following syndromes is commonly seen w/ obesity?

Answer 47

Metabolic syndrome.

Question 48

**Metabolic Syndrome:

Answer 48

A cluster of symptoms characterized by obesity, insulin resistance, hypertension, and dyslipidemia.

Question 49

Insulin resistance will make you _____.

Answer 49

Fat.

Question 50

What percent of calories from fat is recommended for athletes?

Answer 50

20-25%

Question 51

Importance of water:

Answer 51

Water helps break down fat. Endocrine gland function improves, fluid retention is alleviates, liver functions improve, increasing % of fat used for energy, natural thirst returns, metabolic functions improve, nutrients are distributed throughout the body, body temp regulation improves, blood volume is maintained.

Question 52

**Ingest __ to __ ounces of fluid for every pound of body weight lost after an exercise bout, especially if rapid re-hydration is necessary, as in twice a day training.

Answer 52

16-24.

Question 53

**NASM says low carb=_________.

Answer 53

Loss of water weight.