Practice Test Flashcards
1
Q
With which client would it be most appropriate for the Nutrition Coach to work?
A
Issues with consistent weight loss
2
Q
To ensure the client is retaining any shared information, it is important that the content presented is highly relevant and what other quality?
A
Practical
3
Q
Which of the following can a Nutrition Coach provide?
A
Nutritional advice and behavioral modification
4
Q
A client confides that she is taking laxatives to help her lose weight. What is the best course of action?
A
5
Q
To ensure the client is retaining any shared information, it is important that the content presented is perceived to be important and what other quality?
A
Based on prior experience
6
Q
Scientists gather 20 studies looking at the relationship between protein intake and lean body mass, and then they statistically analyze them together as a group. What type of study is this?
A
Meta-analysis
7
Q
Which statement best describes science?
A
It is the use of evidence to construct explanations and predictions of natural phenomena.
8
Q
Scientists perform a study tracking 10,000 people over a 10-year period. They look at their sugar intake at the beginning of the study and then see who develops diabetes over the study duration. Which term best describes this study?
A
Cohort study
9
Q
Scientists find that a protein supplement increases lean mass in the elderly. However, they caution that the results may not apply to other populations, like younger people. What term best describes what the scientists are referring to?
A
External validity
10
Q
Which of the following is true about the link between type-2 diabetes and diet?
A
They have a very strong connection.
11
Q
Which of the following is true in regards to obesity-related conditions?
A
They are one of the leading preventable causes of death.
12
Q
Changing seasons have which of the following?
A
A significant impact on food choices
13
Q
Which of the following is true about portion sizes in America during the past decade?
A
They have increased dramatically.
14
Q
Which hormone, produced by adipose cells, decreases appetite when released?
A
Leptin
15
Q
Which of the following is best defined as the energy accounted for during non-sustained exercise or activity?
A
Non-exercise activity thermogenesis (NEAT)
16
Q
Which category includes glucose (sugar), starches, and non-digestible cellulose?
A
Carbohydrates
17
Q
Which organ produces and releases both insulin and glucagon?
A
Pancreas
18
Q
If a new client reveals they have kidney disease, what should you do?
A
Work with their registered dietitian or medical doctor for dietary guidance.
19
Q
For an individual engaged in vigorous resistance training 5-6 days per week, what would be the most optimal protein prescription?
A
2.0 g/kg body weight
20
Q
What is the main protein involved in regulating fluid balance?
A
Albumin
21
Q
Which of the following is true about high-protein snacks?
A
Protein-based snacks without excess fats or carbohydrates can enhance satiety and, therefore, weight loss.
22
Q
Is it ever okay for a sedentary person to eat a high protein diet?
A
Yes, there is usually no issue with a sedentary person consuming a diet high in protein up to 2.2 g/kg body weight.
23
Q
How many sugar units are contained in oligosaccharides?
A
3-10 sugar units
24
Q
What disease associated with large intakes of fructose in inactive people has recently gained more attention as a health concern?
A
Non-alcoholic liver disease
25
What is the current daily fiber intake recommendation for men in the U.S.?
38 grams of fiber daily
26
Which health benefit is attributed to soluble fiber?
Reduced risk for cardiovascular disease by binding to cholesterol particles
27
From the options provided, which carbohydrate food has the lowest glycemic index (GI) score?
Hummus
28
A client tells his Nutrition Coach he is on a 2,100 kcal/day diet. If he is trying to consume 30% of his calories from fat, how many grams of fat should he be consuming?
70 grams of fat
29
What is a good source of monounsaturated fatty acids?
Canola oil
30
What is a valid health reason for recommending a variety of protein sources such as nuts and seeds?
They are high in essential fatty acids.
31
Bile is an example of which of the following?
Emulsifier
32
What is a good source of DHA?
Salmon
33
Which product of ethanol metabolism disrupts fatty acid oxidation in peripheral tissues?
Acetate
34
According to the Dietary Guidelines for Americans, how many standard drinks per day are recommended for females to ensure that alcohol consumption is moderate?
One
35
What effect can alcohol metabolism have if liver glycogen is low?
Severe hypoglycemia
36
Based on research, which group of college athletes is more likely to regularly consume alcohol at hazardous levels?
Intramural/club athletes
37
What family of compounds are the vitamin K1 compounds called?
Phylloquinones
38
What is the normal range for the extracellular concentration of sodium?
136 to 151 millimolar
39
What is the normal range of calcium in the blood?
8.4-9.5 mg/dL
40
What important molecule is magnesium conjugated to in the body?
ATP
41
Which of the following symptoms may be indicative of exertional rhabdomyolysis?
Extremely dark colored urine
42
A client weighs 50 kg and is training to complete a cool weather half-marathon in a time of about 2 h. The client's sweat losses are expected to equal 2 liters (about 4% of body mass). Which fluid intake goal would be most appropriate?
Begin the race euhydrated and simply drink to thirst.
43
Which of the following is an electrolyte?
Potassium
44
Which range identifies the percentage of body mass that is comprised of water?
50-70%
45
What season is best suited for an athlete to attempt to lose weight or gain muscle?
Off-season
46
What is the sleep low, train low carbohydrate periodization method?
Athletes perform an evening training session, restrict carbohydrates during overnight recovery, and then complete a fasted training session the following morning.
47
How many hours does a protein-rich food need to digest or leave the gut?
Up to 3-4 hours
48
What is the working definition of nutrient timing?
It is the temporal positioning of nutrients throughout the day and/or relative to the exercise bout in order to maximize performance or improve body composition.
49
How much leucine is required to stimulate muscle protein synthesis?
1.7 - 3.5 g
50
Complete protein refers to which of the following?
Protein with all essential amino acids
51
What is the potential value of consuming essential amino acids?
Maximizing muscle protein synthesis and reducing soreness
52
Which factor indicates a supplement is likely ineffective?
The dosage on the label does not match what was used in well-designed research studies.
53
A long-term client has recently revealed that she doesn't always feel in control when she's eating alone at home; what is the proper course of action to take?
Recommend that she reach out to a medical professional as this is out of the scope of practice for a Nutrition Coach.
54
Which of the following is the premise of the Health Belief Model?
That a person is motivated to change due to a perceived health issue
55
Which of the following is a symptom of binge eating disorder?
Eating large amounts of food in a short period of time while feeling out of control
56
Which of the following defines empathy?
The ability to identify with another person’s feelings, attitudes, or thoughts
57
Which of the following are nonverbal cues that can influence the quality of communication?
Clutter, air temperature, and noise
58
Which of the following best describes the use of questioning in communication?
A variety of question types should be used to gain different information.
59
Which of the following types of questioning encourages clients to openly share ideas and information?
Divergent questioning
60
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?
Keys to effective communication
61
Which of the following is the best approach to build and implement effective programming?
Develop a program that meets individual client needs.
62
How many basic psychological needs are there in self-determination theory?
3
63
A client is not sure that they can reduce their intake of snacks at work, but their Nutrition Coach reminds them that they felt the same way when they thought they could not reduce their alcohol intake. The coach is using which of the following to increase this client's self-efficacy for the specific task of reducing snacks?
Verbal persuasion
64
In Motivational Interviewing, ambivalence is seen as which of the following?
A normal part of the change process
65
Which construct is the least subject to change?
Values
66
Jane Doe has a goal to lose 30 pounds in 6 months. However, after 3 months she has only lost 5 pounds. Therefore, she changes her goal to lose 15 pounds in 6 months. This is an example of which of the following?
Goal re-evaluation
67
What is a potential problem when undertaking a goal-setting program?
Setting too many goals
68
What is a decision balance sheet?
A technique to help people make decisions about starting a specific program or not
69
"I want to increase my intake of vegetables from two servings to three servings per day," is an example of which kind of goal?
Performance goal
70
Which body composition assessment method measures whole-body and regional (arms, legs, and trunk) body composition using low-energy x-rays?
Dual-energy x-ray absorptiometry
71
Based on the national food survey called What We Eat in America, about 75% of the United States population has an eating pattern that is low in which of the following?
Fruits
72
Which body composition assessment method uses high-frequency sound waves emitted by a probe to visualize different parts of the body?
Ultrasound
73
What is the Acceptable Macronutrient Distribution Range (AMDR) for protein?
10 to 35%
74
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?
Choose a brand that has a % Daily Value of 20% or more for fiber.
75
A client says she has a difficult time estimating an appropriate portion of starch when she dines out at restaurants. What might the Nutrition Coach recommend she use as a visual approximation?
A cupped palm-size portion
76
What is one problem associated with using larger plates at meals?
People tend to serve themselves larger portions
77
Which of the following components is not required on the new/revised Nutrition Facts label?
Calories from Fat
78
The nutrient quality of a meal refers to which of the following?
The amount and variety of nutrients provided in a food or meal
79
How can meal prepping ahead of time help a client stay on track with making healthy food choices?
It makes healthy foods easily available during busy times.
80
What is the second important step that clients should consider in preparation for meal prep?
Budgeting and scheduling time for meal prep
81
What does batch prep mean?
Preparing ingredients used in multiple recipes at the same time
82
Basic food safety guidelines remain important when meal prepping. Cooked fish should be consumed no later than how many days following preparation?
Two to three days after preparation
83
Which factor ultimately prevents an individual from losing body fat?
Not being in a calorie deficit (negative energy balance)
84
How many grams of protein per meal is advisable to maximize the muscle repair/building response?
20-40 g
85
In research, a low-energy diet (LED) most commonly describes a diet of approximately how many daily calories?
800 - 1,200 kcal/day
86
What does MyPlate recommend to eat less of?
Saturated fat, sodium, and added sugars
87
According to research, how much daily protein intake will maximize the muscle gain that occurs in response to resistance training?
1.6 g/kg
88
Blood pressure, along with which of the following may be beneficially affected by calorie-equated exchange for fructose when compared to other carbohydrates?
Glycemic control
89
Gluten increases intestinal permeability by interacting with which one of the following molecules?
Zonulin
90
Non-celiac gluten sensitivity is best described as which of the following?
Food sensitivity
91
Which answer most appropriately describes the effect of consuming nonnutritive sweeteners on appetite and food intake?
Insulin Sensitivity
92
Which item represents the likely outcome of a lapse in dietary adherence?
Increase in energy intake
93
Which item represents a method for overcoming environmental barriers to adherence?
Only keep foods in the house that need to be prepared or cooked (not premade or prepackaged).
94
Your client tells their Nutrition Coach, "First the experts told us to decrease our fat intake, now they tell us to decrease our carb intake! I don't know what to do." Which psychological barrier to adherence does this represent?
Confusion
95
A person has not experienced any weight loss for 8 weeks. Which of the following best represents what needs to happen for this person to start to experience weight loss again?
Increase energy expenditure
96
A client tracks food intake online and tracks body weight daily. What adherence-promotion factor does this behavior fall under?
Self-monitoring
97
A 1 kilogram reduction in body weight can reduce the relative risk of developing diabetes by what % according to some research?
0.16
98
What minimum threshold of weight loss substantially reduces risk of many chronic diseases (e.g. diabetes and cardiovascular disease)?
0.1
99
What percent of information that is told to a client is immediately forgotten?
40-80%
100
What is the division of a training program into smaller, progressive stages?
Periodization
101
According to the scope of practice for a Nutrition Coach, which is an example of an appropriate resource for determining daily caloric intake?
Dietary Guidelines for Americans
102
A client has several relatives who have recently been diagnosed with cancer. She has been reading many books about natural health and is interested in taking herbal supplements that will help prevent cancer. What is the best course of action?
Refer her to a pharmacist or her physician.
103
Which of the following represents a critical evaluation of a study by other scientists?
Peer Review
104
Scientists take 5000 people and have them fill out questionnaires on their dairy intake. They then compare cancer rates between people with high intakes and low intakes. What type of study is this?
Observational
105
A scientist observes that people tend to perform better in a weight training session after consuming a pre-workout supplement. The scientist proposes that the caffeine in the supplement is increasing arousal, leading to increased performance. Which term best describes this scientist's proposal?
Hypothesis
106
Numerous studies, including genetic studies, randomized controlled trials on lipid lowering medications, and observational studies point to LDL having a causal role in heart disease. Which term best describes the concept that LDL plays a causal role in heart disease?
Theory
107
The association between diet and disease is which of the following?
Well understood
108
What is the end-result of inadequate rest?
Reduced RMR
109
What foods tend to have a higher thermic response than others?
High-protein foods
110
How many essential amino acids are there?
9
111
Ketogenic amino acids may become which 2 molecules that can be used to produce ATP?
Acetyl-CoA and acetoacetate
112
Can post-workout protein consumption increase muscle glycogen synthesis?
Yes, when consumed with carbohydrate.
113
What are the essential amino acids?
Histidine, lysine, methionine, phenylalanine, threonine, tryptophan, leucine, isoleucine, valine
114
What glycemic score ranks a carbohydrate food as a low GI food?
GI score under 55
115
What glycemic score ranks a carbohydrate food as a high GI food?
GI score over 69
116
What is the second priority for ingested carbohydrates in the human body?
Replenish depleted glycogen stores in the liver and muscles
117
What is the BEST information to share with a client about coconut oil intake?
Coconut oil probably has a neutral effect on heart health.
118
What is the adequate intake (AI) for omega-3 fatty acid for men and women?
1.6 grams per day (men) and 1.1 grams per day (women)
119
What is the function of a micelle?
Facilitation of the absorption of monoglycerides, free fatty acids, and fat-soluble vitamins.
120
What are ketone bodies?
They are a fuel source from fats produced in the liver.
121
Why is it easy for the average person to meet the adequate intake for omega-6 fatty acids?
Food sources, such as corn chips and microwave popcorn, are readily available.
122
Why is breath alcohol level used as a measure of intoxication?
Because small amounts of ethanol are excreted in the breath
123
How many questions are there in the USAUDIT-C questionnaire?
3
124
What acute effect does drinking alcohol have on the heart?
Decreases left ventricle contractility and increases heart rate
125
Ethanol is ultimately metabolized to produce ATP and what other substances?
Carbon dioxide and water
126
What percent of children under the age of 5 have vitamin A deficiency worldwide?
33
127
In what process does selenium play a critical role?
Antioxidant system
128
At what rate should individuals engaged in exercise in hot environments consume fluids?
There is no single fluid intake rate for all individuals.
129
What does the phrase “hitting the wall” mean?
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.
130
What type of nourishment should a strength athlete consume in their pre-exercise meal?
Carbohydrate (1-4g/kg), 20-30g lean protein, low fiber and fat
131
What type of nourishment should an athlete consume during an endurance event lasting over 60 minutes?
Transportable carbohydrates (soft gels)
132
Good Manufacturing Practices for supplements includes which of the following?
Standards and guidelines to ensure supplements are made properly.
133
Being motivated to eat due to spending time with others or to make social gatherings comfortable is an example of which eating motive?
Sociability
134
How one sits, stands, or places their arms is an example of which type of non-verbal communication?
Posture
135
During which stage of listening must the coach ask clarifying questions and be careful not to make assumptions?
Understanding Stage
136
Which of the following is the best way to improve the quality of communication?
Become a better listener.
137
Which of the following is the most important tool in becoming a better listener and communicator?
The ability to ask quality questions
138
Which of the following is consistent with Motivational Interviewing?
Supporting self-efficacy
139
With which of the following does motivational interviewing start?
Collaboration
140
Which of the following is the theory that proposes that motivation lies on a continuum from amotivation, to extrinsic motivation, to intrinsic motivation?
Self-determination theory
141
How many Motivational Interviewing strategies are there?
5
142
"I want to look and feel better," is an example of which kind of goal?
Subjective
143
What type of goal cannot result in a failure to be reached?
Do your best goal
144
Which of the following is increased by self-determined goals that enhance commitment?
Intrinsic motivation
145
Of the following methods, which estimate body composition based on how easily small electrical currents travel through the body?
Bioelectrical impedance analysis (BIA)
146
A food can be described as “nutrient-dense” if it has which characteristic?
It provides a large amount of vitamins and minerals per calorie.
147
Of the following methods, which estimate body composition based on the 3-dimensional volume of the body?
Air displacement plethysmography and underwater weighing
148
Many vitamin and mineral supplements provide well over 100% of the Daily Value for those nutrients. Why is it important to review this information on a Supplement Facts label?
The amount provided may or may not be appropriate for an individual, and it should be evaluated in the context of the individual's needs, diet, health, and medical recommendation (if necessary).
149
What is an appropriate portion (in ounces) of protein at a meal for an adult, average woman who requires approximately 1500-1800 calories per day?
3 - 4 ounces
150
Which of the following is an appropriate visual approximation for fat at a meal for an average adult female who requires approximately 1500-1800 calories per day?
A golf ball
151
A very high-protein intake can potentially increase energy expenditure via which mechanism?
Increased thermic effect of feeding (increased thermogenesis)
152
What is the recommended total daily fat intake on a low-fat diet (LFD)?
20-35% of total calories
153
Toxins and toxicants accumulate in humans primarily within which of the following?
Fat
154
Compared to other carbohydrates, calorie-equated exchange for fructose affects which of the following?
Glycemic control
155
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?
Non-celiac gluten sensitivity
156
High-fructose corn syrup usually contains what percentage of fructose?
55–65%
157
A client has been struggling to lose weight on a low-carb diet. Which item is most likely to be true?
The client is unable to adhere to a low-carb diet.
158
Which item represents a method for cognitively reframing a weight loss plateau?
Consider plateaus as "maintenance practice" or "opportunities to test program sustainability".
159
Which item best explains most weight loss plateaus, especially early in a program?
Loss of dietary adherence
160
What is a major difference between the Mifflin St Jeor and Katch-McCardle equations?
The Katch-McArdle equation requires data about body composition, whereas Mifflin St Jeor does not.
161
What macronutrient is most affected by an individual's training volume?
Carbohydrates
162
According to the scope of practice for a Nutrition Coach, which is an example of an appropriate resource for determining daily caloric intake?
Dietary Guidelines for Americans
163
Determining the attitudes and beliefs that a potential client has regarding food is a component of which of the following?
Developing a comprehensive client profile
164
In which situation might verbal communication be a better choice than written communication?
Concern about ability to follow program component
165
Which two types of goals appear to be the most effective?
Process and performance goals
166
Based on the most recent evidence, what is the ideal range of protein consumption per meal to maximize muscle growth?
0.4 to 0.55 g/kg
167
Which statement best describes the healthcare continuum?
The many disciplines that make up the healthcare system
168
Scientists perform a diet study in which they assign half the people to a continuous dieting group and the other half to an intermittent fasting group. Which term best describes this study design?
Parallel
169
Fructose has been shown in studies to have adverse effects on blood triglycerides when consumed in excess of calorie needs. However, moderate doses of fructose have been shown to have no effect. Which of the following items best describes the conclusion that should be drawn from this data?
Fructose intake poses no risk to triglycerides when consumed within energy needs, but caution is warranted if calorie intake is high.
170
An important factor impacting satiety includes which of the following?
Palatability
171
What percent of daily energy expenditure is accounted for by the process of consuming food?
10%
172
In what form are proteins primarily absorbed?
Single amino acids
173
Does the Dietary Guidelines for Americans adjust RDAs according to a person's activity level?
No, they are only based on body size.
174
What glycemic score ranks a carbohydrate food as a medium GI food?
GI score between 56-69
175
How much glycogen can the adult liver store?
50 grams per Kg
176
Which two monosaccharides combine to make sucrose?
Glucose and fructose
177
Joe is on a 3500 kcals per day eating plan. Based on the AMDR guidelines, what is the BEST range of calories for fat intake for him?
700-1225 kcals
178
What is a chylomicron?
A lipoprotein that delivers triglycerides to the cells
179
Flushing of the skin after consuming alcohol is typically associated with which deficiency?
Acetaldehyde dehydrogenase deficiency
180
Why are females more susceptible to the effects of alcohol?
They have less body water than males, so alcohol is more concentrated in the tissues it enters.
181
After consuming alcohol, how much of the absorbed ethanol is metabolized in the liver?
90 percent
182
What role does pickle juice play in regards to client hydration status?
Pickle juice contains a high concentration of sodium which can increase thirst drive and aid in consumed fluid retention.
183
A client who trains for triathlons has asked how much fluid he should consume between his morning runs and afternoon bike rides. He has determined his sweat losses from his early morning runs average around 2 liters. Which range of fluid intake would be most appropriate?
2.5-3.0 liters
184
A client weighs 70 kg and is training to complete a marathon in a time of about 4 h. The client's sweat losses are expected to equal around 4 liters (about 6% of body mass). Which fluid intake goal would be most appropriate?
Drink 2 liters of fluid during the race.
185
When should a strength athlete’s pre-exercise snack be consumed?
30 minutes to 2 hours before exercise
186
What are the most abundant sources of endogenous energy in the body?
Fatty acids
187
What does resistance exercise stimulate to increase the size of muscles, known as muscle hypertrophy?
Muscle protein synthesis
188
Which of the following is the recommended daily protein amount to help most exercisers build and maintain muscle tissue?
1.2-2.2 g/kg of body weight per day
189
What is the usefulness of a multivitamin and mineral formula?
They can help meet recommended intakes and avoiding common insufficiencies.
190
Which of the following describes the outcome of having mismatched verbal and nonverbal cues?
Nonverbal cues are more received and interpreted.
191
Which of the following is one primary goal of using supportive words?
Build efficacy
192
In using supportive language as part of effective communication, which of the following is true?
The focus should be on goal behaviors, not behaviors that need to be avoided.
193
Which of the following is a client who eats healthy food because eating food is connected to their identity is experiencing?
Integrated regulation
194
Discrepancies drive behavior change most of the time. That being said, which example of a discrepancy would likely be the most demotivating rather than motivating?
A client who weighs 220 pounds and wants to weigh 140 pounds
195
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?
Motivational regulation
196
"I want to eat more vegetables," is an example of which kind of goal?
Subjective goal
197
John wants to exercise for one hour each day, five days per week. As such, he sets a goal to schedule one-hour workouts at 6:30am Monday-Friday. What kind of goal is this?
Process goal
198
"I want to reduce my calorie intake from 3,000 to 2,000 calories per day," is an example of which kind of goal?
Performance goal
199
Which Dietary Reference Intake (DRI) describes the average daily nutrient intake level sufficient to meet the nutrient requirement of nearly all healthy individuals in a particular life stage and gender group?
Recommended Dietary Allowance (RDA)
200
Which of the following is true in regards to the Recommended Dietary Allowance (RDA) for protein?
It is sometimes criticized for being too low.
201
If a supplement makes a claim about a nutrient (e.g. a vitamin, mineral, amino acid, or type of fat), what information must it provide on the Supplement Facts label?
The amount of the nutrient in a serving of the product
202
Which of the following is an appropriate visual approximation for carbohydrate at a meal for a large adult who requires approximately 2200-2800 calories per day?
A baseball
203
What is an appropriate visual approximation for starch at a meal for an average adult male who requires approximately 2200-2800 calories per day?
Two cupped palm-size portions
204
An individual who eats three meals plus one to two snacks per day, and whose calorie needs range from 1500 – 1800 per day, may want to limit snacks to approximately what range of calories?
150 - 200 calories
205
Which of the following is a useful strategy that can help clients be more efficient during meal prep?
Set out all the ingredients and tools needed prior to starting.
206
How might clients who use a meal delivery service increase the nutritional value of their meals?
Add extra vegetables to the meal.
207
According to global estimates, what is the prevalence of gluten-related disorders?
5%
208
The link between nonnutritive sweeteners and obesity in observational research can be explained by which of the following?
Reverse causality
209
Which of the following is produced in the lowest quantity during fructose metabolism?
Fatty acids
210
Grass-fed / -finished cattle are different from organic cattle primarily because of which of the following reasons?
Organic cattle eat grains during the end of their life.
211
A client tells their Nutrition Coach that coworkers bring donuts to work every morning. Which psychological barrier to adherence does this represent?
Situational barrier
212
What are the guidelines for carbohydrate intake for strength or power athletes?
5-6 g/kg/day
213
What do guidelines suggest as a protein intake target for endurance athletes?
1.2-1.6 g/kg/day
214
Which statement best describes the healthcare continuum?
The many disciplines that make up the healthcare system
215
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?
2.5 liters
216
What is considered the Acceptable Macronutrient Distribution Range (AMDR) for dietary fat for adults?
20-35%
217
Scientists perform a study looking at the effects of caffeine on vertical jump performance. On one day, they give all the subjects caffeine followed by vertical jump tests. Two weeks later, they give all the subjects a placebo followed by the same vertical jump tests. Which term best describes this study design?
Crossover
218
Calories or energy in = calories or energy out is an example of what principle?
The first law of thermodynamics
219
Resting metabolic rate, or RMR, declines by what percentage per decade for men?
1 to 2%
220
Which of the following is the best prescription for daily protein intake for an elderly, sedentary individual?
1.3 g/kg body weight
221
For an individual engaged in light aerobic exercise 2-3 days per week, what would be the most optimal protein prescription?
1.4 g/kg body weight
222
What is the current RDA for carbohydrates for adults?
130 grams
223
During exercise, stored molecules of carbohydrates are broken down to glucose to serve as a fuel. What term defines the breakdown of stored glycogen?
Glycogenolysis
224
What factor can raise a food's GI score?
Ingesting food in a liquid state
225
What are both chylomicrons and very low-density lipoproteins responsible for transporting in the bloodstream?
Triglycerides
226
What enzyme, that is responsible for the break down of hydrogen peroxide, indirectly contributes to ethanol metabolism?
Catalase
227
What is the Recommended Dietary Allowance (RDA) of iodine for adults (men and non-pregnant or lactating women > 18 years of age)?
150 μg/day
228
What is the primary cause of exertional rhabdomyolysis?
An intense exercise session.
229
What signaling mechanism triggers thirst due to a significant loss in total body water from sweating?
Baroreceptor
230
A sweat loss assessment has determined a client loses ~1.5 % of their body mass during a typical training session. The client trains five days per week. What is the best hydration advice be for this client?
Drink ad libitum. If this doesn't assure the client, advise an extra 500 mL of water before bed and before reporting to train.
231
A pre-exercise snack, such as chocolate milk, fruit, or yogurt, should be consumed how long before endurance activity?
30 mins to 1 hour
232
On average, how long do glycogen stores last during exercise?
90-120 minutes
233
What does the Institute of Medicine recommend for protein intake?
10-35% of total energy
234
Which term refers to the synthesizing of amino acids into skeletal muscle tissue?
Muscle protein synthesis
235
A call to action to change eating behavior would occur during which stage of behavior change?
Precontemplation
236
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?
Find out about food preferences and general goals.
237
Which of the following is the best way to establish rapport with a client?
Take time to develop an understanding of client needs and emotions.
238
Which of the following represents the importance of word choice in verbal communication?
Word choice should match client needs and demonstrate knowledge, understanding, and confidence.
239
Which of the following is true in regards to Motivational Interviewing?
It is a client-centered approach for enhancing intrinsic motivation.
240
Changing because of outside pressures is a controlled motive; however, changing because an individual wants to change is considered to be which one of the following?
Autonomous motive
241
What goals are focused on helping individuals to reach their performance goal?
Process goals
242
Why does the Nutrition Coach need information about goal setting if many individuals already set goals?
Individuals generally do not set goals that maximize positive outcomes.
243
What is the Acceptable Macronutrient Distribution Range (AMDR) for carbohydrates?
45 to 65%
244
What is an appropriate visual approximation for fat at a meal for an average adult female who requires approximately 1500-1800 calories per day?
One thumb-sized portion
245
Which of the following is an appropriate visual approximation for vegetables at a meal for an average adult female who requires approximately 1500-1800 calories per day?
A baseball
246
When selecting or preparing a meal, why is it important to include a source of protein?
They promote meal satisfaction and prolong satiety.
247
B. J. Fogg's behavior model proposes that three elements must converge in order for a behavior to happen. What are these three elements?
Motivation, ability, and a prompt
248
The average dose of fructose used during controlled trials was greater than the intake of what percentile of Americans?
0.95
249
Which of the following is produced in the greatest quantity during fructose metabolism?
Glucose
250
Switching from conventional to organic produce significantly reduces biomarkers of pesticide exposure in as little as how many days?
5–7 days
251
Which of the following represents the best reason as to why resistance training may help with long-term weight maintenance?
Helps preserve fat-free mass
252
Which item best represents a psychological barrier to dietary adherence?
Tenacity of eating habits
253
What should the fat target be set at for endurance athletes?
1 g/kg/day
254
A Nutrition Coach has been working with an overweight client for 6 weeks. During the most recent weight-in, they discover that she has lost 27 pounds. What is the best course of action for the Nutrition Coach?
Informally question her about common eating disorder traits/habits.
255
Which of the following is a primary contributor to preventable death?
Smoking
256
An extremely low intake of what macronutrient, on a consistent basis, may increase the risk of low testosterone?
Fat
257
What is the evidence-based technique that the Nutrition Coach can use when discussing key findings to increase the client’s comprehension of new information, promote accurate retention of the key findings once the session has ended, and improve adherence to the recommended plan known as?
Teach-back method
258
A Nutrition Coach is sitting down with a new client for her initial evaluation. She noted on her Health History Questionnaire that she has never been able to maintain permanent weight loss and confides that she has made herself throw up after eating large meals. What is the best course of action?
Refer her to a clinical psychologist.
259
Which observational study design allows scientists to hypothesize a potential causal association?
Cohort Study
260
Which of the following is an example of descriptive research?
Survey
261
Which of the following is the best protocol for fat loss while maintaining muscle mass?
A calorie-restricted, high-protein (1.8-2.2 g/kg body weight) diet & resistance training
262
Which of the following combine to make maltose?
Glucose and glucose
263
What is the recommended amount of added sugar suggested by the American Heart Association for American adult women?
A limit of 6 added teaspoons
264
A client visits a Nutrition Coach for the first time, and tells the coach she is consuming 20% of her calories from dietary fat and 15% of her calories from saturated fat. What advice should the Nutrition Coach give the client?
Recommend the client decrease saturated fat to less than 10 - 11% of total calorie intake.
265
What is defined as fatty acids containing between 6-12 carbons and found naturally in coconut and palm oils?
Medium-chain triglycerides
266
Approximately how much ethanol is metabolized per hour?
7 grams
267
How is harmful drinking categorized for males?
5 or more standard drinks per day or 15 or more drinks per week
268
According to the USAUDIT-C, harmful alcohol consumption is indicated by which score?
7 for males and 5 for females
269
Based on the U.S. style eating pattern, how much energy should come from discretionary sources?
0.14
270
What percent increased requirement do long distance runners have for iron compared to non-runners?
0.7
271
Where is approximately two-thirds of body water found?
Intracellular fluid
272
What is the minimum percentage of beverage fluid replacement range that should be suggested for clients who lose more than 3% of their body mass during training and train more than once over a 24-hour period?
110-120%
273
How much protein is suggested in a post-exercise snack for a strength athlete?
20-30g
274
A strength athlete’s pre-exercise meal should be how many hours before exercise?
2 to 4 hours
275
What is whey and casein protein derived from?
Bovine milk
276
Jill wants to perform aerobic exercise for one-hour, five-days per week. What kind of goal is this?
Performance goal
277
"I want to run for 30-minutes, four times a week," is an example of which kind of goal?
Objective goal
278
Which of the following is an example of a SMARTS goal?
The correct answer is: After speaking with my Nutrition Coach, my goal is to reduce my calorie intake from 3,000 to 2,000 five days per week for the next three months by excluding junk foods (chips, cookies, pastries) during the weekday.
279
What is the Acceptable Macronutrient Distribution Range (AMDR) for fats?
20 to 35%
280
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?
Look for a % Daily Value of 5 or less.
281
Nutrition Information labels in the EU and UK do not indicate a serving size on food labels. Instead, they provide nutrient information for what standard amount?
100 grams of dry or 100 milliliters of fluid product
282
When dining out, certain key words on a menu can indicate how a dish has been prepared. In general, which preparation methods tend to be the healthiest (i.e. prepared with minimal added fat)?
Dishes that are poached, steamed, roasted, or broiled (without added fat)
283
What is an example of a direct risk of GMO consumption?
Expression of allergenic proteins
284
Nonnutritive sweeteners may be associated with weight gain because of what psychological phenomenon?
Brain activation patterns
285
Which item represents a reason for poor long-term weight maintenance statistics?
Impaired satiety signals
286
Which of the following diet characteristics is associated with successful long-term weight maintenance?
Low energy density
287
Which item refers to the tendency to eat more when a wide variety of foods are present?
Buffet effect
288
What is an appropriate range of carbohydrates for the general population and athletes who partake in low volume training or mostly skill-based training?
3-5 g/kg/day
289
What rate of body weight gain per month is considered a realistic rate of weight gain for advanced trainees looking to increase lean body mass?
0.25-0.5%
290
How many dimensions of wellness are there?
6
291
To which of the following is one metabolic equivalent (MET) equal?
3.5 ml O2 / Kg / min
292
What are the current estimated daily intakes of fiber for men and women in the U.S.?
The correct answer is: 18 grams for men; 15 grams for women
293
What are the byproducts of beta-oxidation?
Glycerol and free fatty acids
294
What is eicosapentaenoic acid (EPA)?
An omega-3 fatty acid found in the oil of cold-water fish.
295
What are the likely effects of consuming alcohol prior to going to sleep?
Increased non-REM sleep and decreased growth hormone secretion
296
What is the definition of Estimated Average Requirement for a nutrient?
A nutrient intake value that is estimated to meet the requirement of half the healthy individuals in a group.
297
What is the Recommended Dietary Allowance (RDA) of vitamin A for adult males ( > 18 years of age)?
900 μg/day
298
Which of the following responses occurs during exercise associated hyponatremia?
Extracellular fluid shifts inside cells.
299
How many hours does a fat-containing food need to digest or leave the gut?
5 - 6 hours
300
What type of nourishment should an athlete consume during an endurance event lasting under 60 minutes?
Water or electrolyte replacement drink
301
All independent testing agencies provide which services?
Identify ingredient forms and amounts
302
Which of the following describes the intake of essential micronutrients among those attempting weight loss?
It is worse compared to those not attempting weight loss.
303
Which of the following is an example of a client with a high level of self-efficacy?
A client who strongly believes they can reduce fat in their diet to help lower their cholesterol
304
Which of the following is the best approach to dealing with program setbacks?
Identify small successes to provide encouragement to move forward.
305
Which of the following is the best approach to gathering information related to a sensitive topic from a client?
Gather information in pieces throughout programming.
306
Self-efficacy is mediated by how many sources?
4
307
In which stage of change might a Nutrition Coach help clients develop feasible plans for action?
Preparation
308
What goals are focused on helping individuals to reach their performance goal?
Process Goals
309
"I want to run for 30-minutes, four times a week," is an example of which kind of goal?
Objective
310
The average daily intake of a nutrient sufficient to meet the nutrient requirement of nearly all (97 to 98 percent) healthy individuals in a particular life stage and gender group is known as which of the following?
Recommended Dietary Allowance (RDA)
311
A client is looking to buy a high-fiber brand of cereal but is not sure how to tell if a brand is high in fiber. What would you recommend that they look at to determine this?
Look for a brand that has a %DV of 20 or more for Dietary Fiber.
312
The new/revised Nutrition Facts label requires the nutrient content of four micronutrients to be listed. These micronutrients are listed in which of the following groups?
Calcium, Vitamin D, Potassium, Iron
313
Which equation includes measures of body composition for estimating resting metabolic rate?
Katch-McArdle
314
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?
About 12 g/kg/day
315
To ensure the client is retaining any shared information, it is important that the content presented is perceived to be important and what other quality?
Based on prior experience
316
Scientists perform a study comparing 1000 women with breast cancer to 1000 women without breast cancer. They gather information on the women's diets and look to see if the women diagnosed with breast cancer had more fat in their diet compared to the women who did not get cancer. Which term best describes this study?
Case Control Study
317
Between 1969/1971 and 1999/2001, global food consumption per person has risen by how much?
Approximately 400 kcal per person per day
318
Which is most likely to impact longevity?
Calorie restriction may enhance longevity.
319
Is post-workout protein consumption more important for novice or experienced weightlifters?
Experienced
320
What is the current daily fiber intake recommendation for women in the U.S.?
25 grams of fiber daily
321
What is the recommended amount of added sugar suggested by the American Heart Association for American adult women?
A limit of 6 added teaspoons
322
What percent of athletes have been found to have inadequate levels of vitamin D?
0.54
323
Which individual would be most likely to be at risk for exercise associated hyponatremia?
A runner completing a 4.5 hour marathon in cool weather.
324
Which supplement acts as an acid buffering agent during high-intensity exercise between 60 seconds an 10 minutes?
Sodium bicarbonate
325
A client inquires about using fat burners to help her lose weight. Which of the following may be beneficial and safe?
Caffeine
326
For what type of activities would beta alanine be beneficial?
High-intensity exercise lasting 30 seconds to 10 minutes
327
What is the daily amount of caffeine that is considered safe in healthy individuals?
400-500 mg/day
328
Which type of motivation is characterized by a client who wants to be competent or successful with a behavior change?
Intrinsic
329
What can help a client define the best version of themselves?
Values
330
According to B.J. Fogg's model, what is a strategy that a client could use to turn a healthy behavior change into a sustainable habit?
Associate the change with an existing behavior that they perform or engage in regularly.
331
The average dose of fructose used during controlled trials was greater than the intake of what percentile of Americans
95%
332
Which of the following diet characteristics is associated with successful long-term weight maintenance?
Low energy density
333
A Nutrition Coach is sitting down with a new client for her initial evaluation. She noted on her Health History Questionnaire that she has never been able to maintain permanent weight loss and confides that she has made herself throw up after eating large meals. What is the best course of action?
Refer her to a clinical psychologist.
334
What glycemic score ranks a carbohydrate food as a medium GI food?
56-69
335
How is harmful drinking categorized for males?
5 or more standard drinks per day or 15 or more drinks per week
336
The Recommended Dietary Allowance (RDA) for protein is which of the following?
The correct answer is: 0.8 g/kg of body weight per day
337
Which of the following is an example of social persuasion?
Telling a client about the positive benefits of eating more fruits and vegetables
338
During which stage of listening must the coach ask clarifying questions and be careful not to make assumptions?
Understanding stage
339
Jill wants to perform aerobic exercise for one-hour, five-days per week. What kind of goal is this?
Subjective goal
340
What is the recommended frequency for performing body composition assessments?
Every 1 – 2 months
341
The average daily nutrient intake level estimated to meet the requirement of half the healthy individuals in a particular life stage and gender group is known as which of the following?
The correct answer is: Estimated Average Requirement (EAR)
342
What is the recommended total daily fat intake on a low-fat diet (LFD)?
The correct answer is: 20-35% of total calories
343
How many nonnutritive sweeteners have been approved for use by the FDA?
8
344
Which item represents a reason for poor long-term weight maintenance statistics?
Impaired satiety signals
345
What macronutrient is most affected by an individual's training volume?
Carbohydrates
346
What disease associated with large intakes of fructose in inactive people has recently gained more attention as a health concern?
Non-alcoholic liver disease
347
Which two monosaccharides combine to make sucrose?
Sucrose
348
After exercise, when should alcohol be consumed?
Alcohol can be consumed after rehydrating and consuming carbohydrates and protein.
349
How much leucine is required to stimulate muscle protein synthesis?
1.7 - 3.5 g
350
Which of the following is the theory that proposes that motivation lies on a continuum from amotivation, to extrinsic motivation, to intrinsic motivation?
Self-determination theory
351
What are goals in relation to one’s own level of performance or behavior?
Performance goals
352
High-fructose corn syrup usually contains what percentage of fructose?
55–65%
353
What should the fat target be set at for endurance athletes?
1 g/kg/day
354
Based on the most recent evidence, what is the ideal range of protein consumption per meal to maximize muscle growth?
0.4 to 0.55 g/kg
