NASM CPT4 flashcards -- Nutrition - Professional Dev
What are the four Ps of marketing?
Product, price, place, promotion
How many calories are in a gram of fat?
9
Making a good first impression includes the following:
Making eye contact, introducing yourself by name and getting the client’s name, smiling, shaking hands with the client, remembering and using the client’s name, using good body language
Name strategies that enhance exercise adherence.
Self-management, goal setting, self- monitoring, positive self-talk, psyching up, imagery
Amino acids manufactured by the body from dietary nitrogen, fragments of carbohydrate, and fat.
Nonessential amino acids
Name the five stages of change.
- Precontemplation, 2. Contemplation, 3. Preparation, 4. Action, 5. Maintenance
What are four types of support mechanisms to help clients reach their health and fitness goals?
Instrumental support, emotional support, informational support, and companionship support
The type of support that deals with the tangible and practical factors necessary to help a person adhere to exercise or achieve exercise goals.
Instrumental support
Type of support expressed through encouragement, caring, empathy, and concern.
Emotional support
Type of questions that can be answered with one word.
Directive questions
Guidelines the health and fitness professional should use when approaching potential clients.
Say ‘‘Hello’’ to each member; offer towels or water; roam the workout floor; don’t hide behind desks, books, or a computer; introduce yourself by name; don’t educate on the first interaction
This type of support includes directions, advice, or suggestions given to clients about how to exercise.
Informational support
This type of support includes the availability of family, friends, and coworkers with whom clients can exercise.
Companionship support
What are the amount of CEUs required every two years to retain your credential as a NASM Certified Personal Trainer?
2.0
The principles of effective goal setting as reflected by the acronym SMART.
Specific, Measurable, Attainable, Realistic, Timely
What are four questions that may help clients determine their long-term goals?
- What do I want to accomplish in 6 months? 2. What do I want to accomplish in the next year? 3. What do I want to accomplish in the next 5 years? 4. What is my dream accomplishment?
The average daily nutrient intake level that is estimated to meet the requirement of half the healthy individuals who are in a particular life stage and gender group.
Estimated Average Requirement
The average daily nutrient intake level that is sufficient to meet the nutrient requirement of nearly all healthy individuals who are in a particular life stage and gender group.
Recommended Dietary Allowance (RDA)
A recommended average daily nutrient intake level, based on observed approximations or estimates of nutrient intake that are assumed to be adequate for a group or groups of healthy people. Used when an RDA cannot be determined.
Adequate Intake
The highest average daily nutrient intake level likely to pose no risk of adverse health effects to almost all individuals in a particular life stage and gender group. As intake increases above this level, the potential risk of adverse health effects increases.
Tolerable Upper Intake Level
What is one of the greatest contributions made by dietary complex carbohydrates that is also associated with a lower incidence of heart disease and certain types of cancer?
Fiber
What is the chief source of energy for all body functions and muscular exertions?
Carbohydrates
Neutral compounds of carbon, hydrogen, and oxygen, which make up a large portion of animal foods.
Carbohydrates
The daily recommended intake of fiber.
38gformen;25gforwomen
What is the recommended protein intake for strength athletes?
1.2-1.7 g/kg (0.5-0.8 g/lb)
The number of amino acids the body uses.
20
Fatty acids considered to have favorable effects on blood lipid profiles and may play a role in the treatment and prevention of heart disease, hypertension, arthritis, and cancer.
Monounsaturated fatty acids and polyunsaturated fatty acids
Name the macronutrient responsible for acting as transport for vitamins A, D, E, and K.
Fats
What is the number of liters of water recommended for the average sedentary male?
3 liters
What is the recommended percentage of dietary fat from daily total caloric intake?
20-35%
Name the eight essential amino acids.
Isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine
Name the process in which amino acids are used in energy production. It occurs when the body is in a negative energy balance.
Gluconeogenesis
A substance that completes or makes an addition to daily dietary intake.
Dietary supplement
The process created to produce internalized experiences to support or enhance exercise participation
Exercise imagery
What are four psychological benefits of exercise?
Promotes positive mood, reduces stress, improves sleep, reduces depression and anxiety
How many calories are contained in 1 pound of body fat?
3500
What three vitamins can cause serious adverse effects such as birth defects, calcification of blood vessels, and damage to sensory nerves.
A, D, B6
Name three diets that are considered very low carbohydrate diets; each contains less than 21% carbohydrates.
Atkins diet, Protein Power diet, Ketogenic diet
Name two high carbohydrate diets. Both of these have a carbohydrate content of greater than 60%.
Dean Ornish diet and the Pritikin diet
Name six low carbohydrate diets that each have a carbohydrate content of 21-42%.
Zone diet, Carbohydrate Addicts diet, Abs diet, South Beach diet, Sugar Busters diet, Testosterone diet