NUTRITION / PROFESSIONAL DEVELOPMENT Flashcards
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, selfmonitoring, 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.
38 g for men; 25 g 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 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
Name three diets that are moderately high in carbohydrates at a 51-60% carbohydrate 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 greet 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 acids?
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 carbohydrate 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 carbohydrates
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 CEUs
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 carbohydrate 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?
Carbohydrate availability
Give four reasons why the body needs carbohydrates.
They are the preferred form of energy, they constantly need to be replaced, parts of the central nervous system relies exclusively on carbohydrates, they efficiently burn and use fat and protein
Name five things carbohydrates 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 day, take advantage of the post-workout window of opportunity to have protein and carbohydrates, don’t neglect the importance of carbohydrate and fat intake
What are nine nutritional guidelines for weight loss?
Spread protein, carbohydrate, and fat consumption throughout the day; choose whole grains and vegetables over refined grains and simple sugars; eat 4 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 that 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 processes by which an animal or plant takes in and uses food substances,
Nutrition
