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NASM > Nutrition > Flashcards

Nutrition Flashcards

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1
Q

When working with a client who has been complaining of low back pain that has been getting worse, what is the most appropriate recommendation?

A

Refer her to a chiropractor.

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2
Q

During a regular meeting, a client is complaining of irregular gastrointestinal issues, ranging from diarrhea to constipation. What is the best course of action?

A

Advise him to make an appointment with his personal physician.

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3
Q

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?.

A

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

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4
Q

Common assessments performed by a Nutrition Coach include height, weight, body composition, and what other test?

A

Anthropometric measurements

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5
Q

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

A

Overweight

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6
Q

Which term refers to a hypothesis or set of hypotheses for which a large body of high quality evidence has been accumulated?

A

Theory

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7
Q

A scientist proposes that sugar is inherently fattening, independent of its calorie content. If that proposal is true, then that would mean that high sugar diets should increase fat gain independent of their calorie content. What term describes this potential consequence?

A

Prediction

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8
Q

Which term encompasses the weight of the scientific evidence, field observations, and individual client needs?

A

Evidence-based practice

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9
Q

Which statement best describes science?

A

It is the use of evidence to construct explanations and predictions of natural phenomena.

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10
Q

Which of the following best describes chronic diseases?

A

They are of long duration.

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11
Q

Non-communicable diseases are which of the following?

A

The first leading cause of death

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12
Q

Which of the following best defines wellness?

A

The overall quality of health one is experiencing, especially as an actively sought lifestyle that leads to optimal health and well-being

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13
Q

Which of the following is a primary contributor to preventable death?

A

Smoking

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14
Q

Which organ produces and releases both insulin and glucagon?

A

Pancreas

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15
Q

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

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16
Q

What is the end-result of inadequate rest?

A

Reduced RMR

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17
Q

Energy expended during walking at work, typing, walking to and from meetings, and fidgeting is referred to as which of the following?

A

Non-exercise activity thermogenesis (NEAT)

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18
Q

In what form are proteins primarily absorbed?

A

Single amino acids

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19
Q

What is an adverse effect of a high protein diet?

A

Kidney issues in those with pre-existing conditions

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20
Q

How do protein and amino acids influence body pH?

A

They act as buffers to maintain neutral pH.

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21
Q

In general, what sources are complete proteins?

A

Animal-based products

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22
Q

What is the primary reason that plant proteins tend to make it more difficult to gain muscle compared to animal proteins?

A

Plant proteins do not have as many essential amino acids.

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23
Q

What glycemic score ranks a carbohydrate food as a low GI food?

A

GI score under 55

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24
Q

What glycemic score ranks a carbohydrate food as a high GI food?

A

GI score over 69

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25
Q

What term is defined as the combined effect of both a carbohydrate’s glycemic index (GI) score and the amount of that carbohydrate consumed?

A

Glycemic load

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26
Q

Which health benefit is attributed to soluble fiber?

A

Reduced risk for cardiovascular disease by binding to cholesterol particles

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27
Q

Which sweetener is not considered a mono- or disaccharide and is extracted from chicory root?

A

Inulin

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28
Q

Where are fat-soluble vitamins stored in the body?

A

Liver and adipose tissue

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29
Q

What is a good source of monounsaturated fatty acids?

A

Canola oil

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30
Q

What is the age group that should avoid consuming reduced fat milks?

A

Children under the age of 2 years

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31
Q

What are both chylomicrons and very low-density lipoproteins responsible for transporting in the bloodstream?

A

Triglycerides

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32
Q

What is true of Bulletproof® coffee?

A

It can increase daily caloric intake up to 1,000 calories.

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33
Q

Why are females more susceptible to the effects of alcohol?

A

They have less body water than males, so alcohol is more concentrated in the tissues it enters.

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34
Q

According to the Dietary Guidelines for Americans, how many standard drinks per day are recommended for females to ensure that alcohol consumption is moderate?

A

One

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35
Q

Which product of ethanol metabolism disrupts fatty acid oxidation in peripheral tissues?

A

Acetate

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36
Q

A new client who likes to consume large amounts of alcohol on a regular basis. His primary goal is weight loss. In the first instance, what should the Nutrition Coach advise him in regards to his energy intake?

A

Reduce energy intake by limiting alcohol consumption.

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37
Q

What is the Recommended Dietary Allowance (RDA) of iodine for adults (men and non-pregnant or lactating women > 18 years of age)?

A

150 μg/day

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38
Q

What elemental metal is present in vitamin B12?

A

Cobalt

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39
Q

What is the maximal recommended daily intake of mercury?

A

2 µg/kg

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40
Q

In what process does selenium play a critical role?

A

Antioxidant system

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41
Q

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

A

Sodium

42
Q

A client who completes three weight training sessions with a Personal Trainer per week but also completes three, 1-hour group indoor cycle per week (not on the same day). They ask their Nutrition Coach for hydration advice. Which of the following responses would be most appropriate?

A

“Your workout sessions are not long enough in duration to cause sweat losses that dictate a personal hydration plan. Keep fluids available during exercise, and drink based on thirst.”

43
Q

Which of the following responses occurs during exercise associated hyponatremia?

A

Extracellular fluid shifts inside cells.

44
Q

A client’s pre-exercise weight is 65.0 kg. Their post-exercise weight is 63.0 kg. They consumed 0.5 liters of fluid during training. What was the volume of their sweat loss?

A

2.5 liters

45
Q

How many hours does a protein-rich food need to digest or leave the gut?

A

Up to 3-4 hours

46
Q

What does the phrase “hitting the wall” mean?

A

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.

47
Q

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

A

90-120 minutes

48
Q

An endurance athlete in an exercise session lasting more than 60 minutes should replace electrolytes with foods or sports drinks that are high in which of the following?

A

Sodium and potassium

49
Q

Strong evidence exists for which supplement to assist with building muscle?

A

Creatine monohydrate

50
Q

How might capsaicin aid in weight control?

A

It may have a slight positive impact on energy expenditure and appetite.

51
Q

Examples of complete protein sources include soy, whey, and which of the following?

A

Casein

52
Q

Which of the following is true regarding third party testing of supplements?

A

It is not required by law.

53
Q

A regular client has indicated that a close family member suffered a serious heart attack and that she believes that changing her diet would be beneficial for her own long-term health. Which step is appropriate to take with this client following this statement?

A

Find out about food preferences and general goals.

54
Q

Which of the following is an example of a client with a high level of self-efficacy?

A

A client who strongly believes they can reduce fat in their diet to help lower their cholesterol

55
Q

Which of the following terms is defined as the ability to control impulses?

A

Willpower

56
Q

Which of the following is one of the symptoms a medical professional will look for with anorexia nervosa?

A

Restriction of calories

57
Q

Which of the following represents ideal tone of voice as an effective nonverbal communication skill?

A

Maintaining level tone across statements

58
Q

Based on the importance of “soft skills” in professional success, into which of the following would be the best continuing education course for a Nutritional Coach to enroll?

A

Keys to effective communication

59
Q

Which of the following represents the best body language to use in communication?

A

Be still with hands on lap or table.

60
Q

Which of the following are nonverbal cues that can influence the quality of communication?

A

Clutter, air temperature, and noise

61
Q

Which of the following is the best way to improve the quality of communication?

A

Become a better listener.

62
Q

Which of the following is defined as being “the source” of one’s behavior?

A

Autonomy

63
Q

How many Motivational Interviewing strategies are there?

A

5

64
Q

A coach summarizes and restates what a client has just told them by saying, “This is the third time you have made a serious effort at losing weight in the last two years. The goal is personally important to you for health reasons, but you are also worried about staying committed to the goal over the long haul.” Which of the following is the coach expressing?

A

Accurate empathy

65
Q

Which of the following varies along a continuum and is reflective of the level to which a behavior is integrated into an individual’s values or identity?

A

Motivational regulation

66
Q

“I want to increase my intake of vegetables from two servings to three servings per day,” is an example of which kind of goal?

A

Performance goal

67
Q

Why should Nutrition Coaches be careful when applying goal-setting principles regarding diet and nutrition to children?

A

Young children often lack the maturity and ability to accurately self-monitor their own behaviors.

68
Q

“I want to reduce my calorie intake from 3,000 to 2,000 calories per day,” is an example of which kind of goal?

A

Performance goal

69
Q

What is self-monitoring?

A

Recording and evaluating one’s own daily behaviors, usually in the form of a journal or calendar.

70
Q

The Dietary Guidelines for Americans recommend that adults do not consume more than how much sodium per day?

A

2,300 mg

71
Q

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

A

20 to 35%

72
Q

Which body composition assessment method involves the estimation of the 3-dimensional volume of the body through measurement of an individual’s body weight while they are completely submerged under water?

A

Hydrodensitometry

73
Q

Which body composition assessment method uses high-frequency sound waves emitted by a probe to visualize different parts of the body?

A

Ultrasound

74
Q

A client mentions that he is trying to find a brand of cereal that is high in fiber but is not sure how to compare different products. What recommendation could a Nutrition Coach provide to help him choose a brand that is high in fiber?

A

Choose a brand that has a % Daily Value of 20% or more for fiber.

75
Q

A client asks if the Serving Size on a Nutrition Facts label is the recommended amount of the food that she should eat. How would a Nutrition Coach answer her?

A

The Serving Size is a reference amount based on the amount of food that individuals are typically thought to eat at one sitting.

76
Q

A client wants to know how to determine if a product has a low amount of saturated fat. At what value(s) would the Nutrition Coach recommend they look to determine this?

A

Look for a % Daily Value of 5 or less.

77
Q

Which of the following nutrients does not have a % Daily Value listed on the Nutrition Facts label?

A

Protein

78
Q

Where should consumers focus the bulk of their shopping at the grocery store in order to buy mostly whole, unprocessed foods?

A

The perimeter of the store

79
Q

Creating a grocery list that mimics the layout of the store can help consumers avoid back-tracking across the store. What is one danger of back-tracking across the store?

A

Being distracted by product displays that promote unhealthy snack foods

80
Q

What is one strategy that a client could use to avoid the risk of making impulse purchases at the grocery store?

A

Avoid grocery shopping when hungry.

81
Q

What does batch prep mean?

A

Preparing ingredients used in multiple recipes at the same time

82
Q

When selecting or preparing a meal, why is it important to include a source of protein?

A

They promote meal satisfaction and prolong satiety.

83
Q

A gluten-free diet is clinically prescribed in the treatment of what disorder?

A

Celiac disease

84
Q

According to global estimates, what is the prevalence of gluten-related disorders?

A

0.05

85
Q

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

A

800 - 1,200 kcal/day

86
Q

Why is a flexible control of diet behaviors viewed as superior to a rigid control?

A

Less overeating and negative psychological outcomes

87
Q

How can losses of lean body mass while dieting be prevented to the greatest extent?

A

Integrate resistance training and a high-protein diet.

88
Q

What method of pest control is used least in organic agriculture?

A

Use of pesticides

89
Q

Which answer most appropriately describes the effect of consuming nonnutritive sweeteners on appetite and food intake?

A

Insulin sensitivity

90
Q

Compared to other carbohydrates, calorie-equated exchange for fructose affects which of the following?

A

Glycemic control

91
Q

Increased translocation of microbial products through the intestinal barrier, an immune response toward lipopolysaccharides, and increased intestinal permeabiity all play a roll in the symptoms of which of the following?

A

Non-celiac gluten sensitivity

92
Q

Which item represents a method for cognitively reframing a weight loss plateau?

A

Consider plateaus as “maintenance practice” or “opportunities to test program sustainability”.

93
Q

A client tells their Nutrition Coach that coworkers bring donuts to work every morning. Which psychological barrier to adherence does this represent?

A

Situational barrier

94
Q

Setting a “red light number” in terms of weight regain as a trigger for action can be useful for maintaining long-term weight loss. This is best categorized under which maintenance-associated factor?

A

Self-monitoring

95
Q

Which item best represents a psychological barrier to dietary adherence?

A

Tenacity of eating habits

96
Q

Which item represents a method for re-establishing an energy deficit after a plateau?

A

Choose foods with similar volume but fewer calories.

97
Q

What are carbohydrate guidelines for endurance athletes who partake in very high-volume, endurance-based training such as athletes engaging in > 6 hours of training per day at 5-7 days per week?

A

About 12 g/kg/day

98
Q

What macronutrient is most affected by an individual’s training volume?

A

Carbohydrates

99
Q

What is a major difference between the Mifflin St Jeor and Katch-McCardle equations?

A

The Katch-McArdle equation requires data about body composition, whereas Mifflin St Jeor does not.

100
Q

What are the three components that make up total daily energy expenditure?

A

Basal metabolic rate, thermic effect of activity, thermic effect of food

NASM (2 decks)

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