Nutrition Flashcards
How many calories are in a gram of fat
9
Name the five stages of change
- Pre contemplation
- Contemplation
- Preparation
- Action
- Maintenance
What are the 4p’s of marketing
Product,price, place, promotion
Making a good first impression includes the following
Making eye contact, introducing yourself, by name and getting the clients 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
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
Information support
This type of support includes the availability of family, friends, and coworkers with whom clients can exercise
Companionship support
That are the amount of CEU’s required every two years to retain your credential as a NASM CPT
2.0
The principles of effective goal setting is 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 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 estimated to meet the requirement of nearly all the 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 carbs 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
38g for men; 25g for women
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 liners of water recommended for the avg 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
Gluconeogensis
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 point 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 3 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 greater than 60%
Dean Ornish diet and the Pritikin diet
Name six low carb diets that each have a carb content of 21-42%
Zone diet, Carb addicts diet, Abs Diet, South Beach Diet, Sugar Busters diet, Testosterone Diet
Name three diets that are moderately high in carbs at a 51-60% carb content
RDA Food pyramid diet, Flat Belly diet, Mediterranean diet
What are the risks of following an overly restrictive (very low calorie diet)
Increased risk of malnutrition; poor energy; behavioral “pendulum” swings; minor side effects: fatigue, constipation, nausea, and diarrhea; Major side effects: gallstone formation
What is the amount of energy expended while at rest? It typically accounts for 70% of total energy expenditure (TEE)
Resting metabolic rate(RMR)
What is the amount of energy expended above the RMR as a result of processing food for storage and use? It typically accounts for approximately 6-10% of total energy expenditure (TEE)
Thermic effect of food( TEF)
Name six guidelines for providing uncompromising customer service
Take every opportunity to meet and great each member, present a positive image, never give an impression that you are inconvenienced by a client/potential client, express ideas clearly through all forms of communication take every opportunity to strengthen relationships, take ownership of complaints
Name the condition in which delaminated protein is stored as fat
Excess protein intake
A food that supplies all of the essential amino acids in appropriate ratios
Complete protein
A food source low or lacking in one or more of the essential amino acids
Incomplete protein
What is the factor when an essential amino acid is missing or present in the smallest amount
Limiting Factor
What are the 10 nonessential amino acids
Alanine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, tyrosine
What are the two semi-essential amino acid?
Arginine and histidine
What percentage of total caloric intake from protein defines a high protein diet?
More than 35%
Name three monosaccharides
Glucose, fructose, and galactose
Name three disaccharides
Sucrose, lactose, and maltose
What percentage of the human body by weight is comprised of water?
60%
What are five things the body needs fats for?
Energy, cellular structure and membrane function, precursors to hormones, cellular signals, regulation and excretion of nutrients in cells
What is the percentage of fat intake that athletes are recommended to consume?
20 to 25% of total caloric intake
Name six functions that decrease as a result of dehydration
Blood volume, performance, blood pressure, sweat rate, cardiac output, blood flow to skin
Name four functions that increase as a result of dehydration
Core temperature, heart rate, perceived exertion, use of muscle glycogen
Name two functions that are retained as a result of dehydration
Water and sodium
The fluid loss of even ____ percent will adversely affect circulatory functions and decrease performance levels
2
In order to become more aware of the calories they’re consuming, what is the length of time clients should track their food intake?
At least one week
What is the duration of the post-workout window of opportunity for carb and protein ingestion?
90 minutes
Name seven typical disordered eating patterns?
Consuming junk food, avoidance of specific foods, eating one meal per day, irregular eating patterns, food phobias, financial limitations affecting types of foods one can purchase, eating too much or too little protein or carbs
Name the four nutrients that have the greatest potential for excess dosage in dietary supplements
Vitamin A, Vitamin D, Iron, Zinc
Values that provide guidelines for what constitutes an adequate intake of a nutrient, these values are designed to estimate the nutrient needs of healthy people in various age groups and of both sexes
Dietary reference intake
What is a potential result of consuming an excessive amount of Vitamin D?
Calcification of blood vessels and eventually kidney, heart and lung damage
What is a potential result of consuming an excessive amount of calcium?
Kidney stones
What are potential results of consuming an excessive amount of iron?
Interference with absorption of other minerals and gastrointestinal irritation
How often does a NASM CPT need to renew their credentials
Every 2 years
What is the number of contact hours of continuing education necessary for NASM CPT credential renewal?
20 hours which equals 2.0 CEU’s
What is the traditional reason for use of a dietary supplement
To provide the body with nutrients that might not be adequately supplied by a diet
Physical activity accounts for approximately what percent of TEE?
20%
The professional who is legally qualified to practice in the field of nutrition?
Registered Dietician (RD)
Four scenarios where supplemental protein may be helpful
Quick amino acid consumption before or after weight training; to replace whole-food protein for weight loss; when whole food is not available; for bodybuilders, wrestlers, or weight conscious athletes preparing for competition.
How many calories are in one gram of a carbohydrate
4 calories
Recommended percentage of total caloric intake from carbohydrates?
45-65%
What is the recommended amount of carbs to be ingested within 30 minutes of exercise in order to maximize recovery
1.5 g/kg
What is the ultimate nutritional limiting factor for exercise performance
Carb availability
Give four reasons why the body needs carbs
They are the preferred form of energy, they constantly need to be replaced, parts of the central nervous system relies exclusively on carbs, they efficiently burn and use fat and protein.
Name five things carbs provide for the body
Nutrition, satiety, cellular fluid balance, blood sugar levels, protein conservation
Name four body function processes that are improved with adequate water consumption
Endocrine gland function, liver function, metabolic function, body temperature regulation
Name four nutritional guidelines for lean body mass gain
Consume 4 to 6 meals per day, spread protein intake throughout the day, take advantage of the post-workout window of opportunity to have protein and carbs, don’t neglect the importance of carb and fat intake
What are nine nutritional guidelines for weight loss?
Spread protein, carbs, and fat consumption throughout the day; choose whole grains and vegetables over refined grains and simple sugars; eat 40 to 6 meals per day; avoid empty calories; drink plenty of water; weigh and measure foods for one week to get a better understanding of caloric intake; make small decreases in calories and increase activity; consume less than 10% of calories from saturated fat; limit alcohol consumption
Name four precautionary statements on dietary supplements
Investigate the use of multivitamins for your specific needs, specific compounds can allow the body to function at full capacity, individual results may vary, general population should not use supplements for medicinal purposes
Name three nutrients that should not be around 100% of the DV
Vitamin A, beta-carotene (contraindicated for smokers), calcium
A unit of expression of energy equal to 1000 calories
Kilocalorie or Calorie with a capital C
Total energy expenditure (TEE) is the sum total of what three energy components?
Resting metabolic rate (RMR), Thermic effect of food (TEF), and Energy expended during physical activity
Give factors that affect protein requirements
An individual’s daily exercise and physical activity levels, daily caloric consumption, body-composition goals, sports-performance goals
How much extra fluid should a person consume for every 15 to 20 minutes of exercise
6-12 ounces
What is the recommended number of meals per day for someone with the goal of lean mass gain?
4-6
People in this stage of change do exercise occasionally but are planning to begin exercising regularly in the next month
Preparation
Questions that cannot be answered with a one word answer
Nondirective or open-ended
The primary purpose of a business
To create and keep a loyal customer base or following
The premise on which all buying decisions are based
Emotion
Personal trainers have how much time to make a good first impression
20 seconds
What are the four steps in the model of verbal communication?
- What speaker means 2. What speaker says. 3. What listener hears 4. What listener thinks speaker means
What are some common barriers to exercising?
Time, unrealistic goals, lack of social support, social physique, anxiety, convenience
Name the most frequent reason given for not exercising
Lack of time
The sum of the process by which an animal or plant takes in and uses food substances
Nutrition
