Nutrition / Professional Development Flashcards by Al Reams

What are the four Ps of marketing?

Product, price, place, promotion

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How many calories are in a gram of fat?

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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

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Name strategies that enhance exercise adherence.

Self-management, goal setting, self-monitoring,positive self-talk, psyching up, imagery

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Amino acids manufactured by the body from dietary nitrogen, fragments of carbohydrate, and fat
.

Nonessential amino acids

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Name the five stages of change.

Precontemplation, 2. Contemplation, 3.Preparation, 4. Action, 5. Maintenance

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What are four types of support mechanismsto help clients reach their health and fitnessgoals?

Instrumental support, emotional support,informational support, and companionship support

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The type of support that deals with the tangible and practical factors necessary tohelp a person adhere to exercise or achieveexercise goals.

Instrumental support

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Type of support expressed through encouragement, caring, empathy, and concern.

Emotional support

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Type of questions that can be answered with one word.

Directive questions

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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

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This type of support includes directions,advice, or suggestions given to clients about how to exercise.

Informational support

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This type of support includes the availabilityof family, friends, and coworkers with whom clients can exercise.

Companionship support

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What are the amount of CEUs required every two years to retain your credential as a NASM Certified Personal Trainer?

2.0

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The principles of effective goal setting asreflected by the acronym SMART.

Specific, Measurable, Attainable, Realistic,Timely

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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?

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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

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The average daily nutrient intake level that is sufficient to meet the nutrient requirementof nearly all healthy individuals who are in a particular life stage and gender group.

Recommended Dietary Allowance (RDA)

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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

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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

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What is one of the greatest contributions made by dietary complex carbohydrates thatis also associated with a lower incidence of heart disease and certain types of cancer?

Fiber

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What is the chief source of energy for all body functions and muscular exertions?

Carbohydrates

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Neutral compounds of carbon, hydrogen, and oxygen, which make up a large portion ofanimal foods.

Carbohydrates

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The daily recommended intake of fiber.

38 g for men; 25 g for women

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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.

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 foracting 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 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 sideeffects: 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?

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.

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 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 carbohydrate

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 beginexercising 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?

1. 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

Name six low carbohydrate diets that each have a carbohydrate content of 21-42%.

Zone diet, Carbohydrate Addicts diet, Absdiet, South Beach diet, Sugar Busters diet, Testosterone diet

What is the factor when an essential amino acid is missing or present in the smallest amount?

Limiting factor

Name seven typical disordered eating patterns

Consuming junk food, avoidance of specific foods, eating one meal per day, irregular eating patterns, food phobias, unable to afford best foods, eating to much or two little of individual macronutrients