Practice Test Flashcards
With which client would it be most appropriate for the Nutrition Coach to work?
Issues with consistent weight loss
To ensure the client is retaining any shared information, it is important that the content presented is highly relevant and what other quality?
Practical
Which of the following can a Nutrition Coach provide?
Nutritional advice and behavioral modification
A client confides that she is taking laxatives to help her lose weight. What is the best course of action?
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
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?
Meta-analysis
Which statement best describes science?
It is the use of evidence to construct explanations and predictions of natural phenomena.
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?
Cohort study
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?
External validity
Which of the following is true about the link between type-2 diabetes and diet?
They have a very strong connection.
Which of the following is true in regards to obesity-related conditions?
They are one of the leading preventable causes of death.
Changing seasons have which of the following?
A significant impact on food choices
Which of the following is true about portion sizes in America during the past decade?
They have increased dramatically.
Which hormone, produced by adipose cells, decreases appetite when released?
Leptin
Which of the following is best defined as the energy accounted for during non-sustained exercise or activity?
Non-exercise activity thermogenesis (NEAT)
Which category includes glucose (sugar), starches, and non-digestible cellulose?
Carbohydrates
Which organ produces and releases both insulin and glucagon?
Pancreas
If a new client reveals they have kidney disease, what should you do?
Work with their registered dietitian or medical doctor for dietary guidance.
For an individual engaged in vigorous resistance training 5-6 days per week, what would be the most optimal protein prescription?
2.0 g/kg body weight
What is the main protein involved in regulating fluid balance?
Albumin
Which of the following is true about high-protein snacks?
Protein-based snacks without excess fats or carbohydrates can enhance satiety and, therefore, weight loss.
Is it ever okay for a sedentary person to eat a high protein diet?
Yes, there is usually no issue with a sedentary person consuming a diet high in protein up to 2.2 g/kg body weight.
How many sugar units are contained in oligosaccharides?
3-10 sugar units
What disease associated with large intakes of fructose in inactive people has recently gained more attention as a health concern?
Non-alcoholic liver disease
What is the current daily fiber intake recommendation for men in the U.S.?
38 grams of fiber daily
Which health benefit is attributed to soluble fiber?
Reduced risk for cardiovascular disease by binding to cholesterol particles
From the options provided, which carbohydrate food has the lowest glycemic index (GI) score?
Hummus
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
What is a good source of monounsaturated fatty acids?
Canola oil
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.
Bile is an example of which of the following?
Emulsifier
What is a good source of DHA?
Salmon
Which product of ethanol metabolism disrupts fatty acid oxidation in peripheral tissues?
Acetate
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
What effect can alcohol metabolism have if liver glycogen is low?
Severe hypoglycemia
Based on research, which group of college athletes is more likely to regularly consume alcohol at hazardous levels?
Intramural/club athletes
What family of compounds are the vitamin K1 compounds called?
Phylloquinones
What is the normal range for the extracellular concentration of sodium?
136 to 151 millimolar
What is the normal range of calcium in the blood?
8.4-9.5 mg/dL
What important molecule is magnesium conjugated to in the body?
ATP
Which of the following symptoms may be indicative of exertional rhabdomyolysis?
Extremely dark colored urine
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.
Which of the following is an electrolyte?
Potassium
Which range identifies the percentage of body mass that is comprised of water?
50-70%
What season is best suited for an athlete to attempt to lose weight or gain muscle?
Off-season
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.
How many hours does a protein-rich food need to digest or leave the gut?
Up to 3-4 hours
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.
How much leucine is required to stimulate muscle protein synthesis?
1.7 - 3.5 g
Complete protein refers to which of the following?
Protein with all essential amino acids
What is the potential value of consuming essential amino acids?
Maximizing muscle protein synthesis and reducing soreness
Which factor indicates a supplement is likely ineffective?
The dosage on the label does not match what was used in well-designed research studies.
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.
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
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
Which of the following defines empathy?
The ability to identify with another person’s feelings, attitudes, or thoughts
Which of the following are nonverbal cues that can influence the quality of communication?
Clutter, air temperature, and noise
Which of the following best describes the use of questioning in communication?
A variety of question types should be used to gain different information.
Which of the following types of questioning encourages clients to openly share ideas and information?
Divergent questioning
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
Which of the following is the best approach to build and implement effective programming?
Develop a program that meets individual client needs.
How many basic psychological needs are there in self-determination theory?
3
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
In Motivational Interviewing, ambivalence is seen as which of the following?
A normal part of the change process
Which construct is the least subject to change?
Values
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
What is a potential problem when undertaking a goal-setting program?
Setting too many goals
What is a decision balance sheet?
A technique to help people make decisions about starting a specific program or not
“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
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
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
Which body composition assessment method uses high-frequency sound waves emitted by a probe to visualize different parts of the body?
Ultrasound
What is the Acceptable Macronutrient Distribution Range (AMDR) for protein?
10 to 35%
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.
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
What is one problem associated with using larger plates at meals?
People tend to serve themselves larger portions
Which of the following components is not required on the new/revised Nutrition Facts label?
Calories from Fat
The nutrient quality of a meal refers to which of the following?
The amount and variety of nutrients provided in a food or meal
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.
What is the second important step that clients should consider in preparation for meal prep?
Budgeting and scheduling time for meal prep
What does batch prep mean?
Preparing ingredients used in multiple recipes at the same time
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
Which factor ultimately prevents an individual from losing body fat?
Not being in a calorie deficit (negative energy balance)
How many grams of protein per meal is advisable to maximize the muscle repair/building response?
20-40 g
In research, a low-energy diet (LED) most commonly describes a diet of approximately how many daily calories?
800 - 1,200 kcal/day
What does MyPlate recommend to eat less of?
Saturated fat, sodium, and added sugars
According to research, how much daily protein intake will maximize the muscle gain that occurs in response to resistance training?
1.6 g/kg
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
Gluten increases intestinal permeability by interacting with which one of the following molecules?
Zonulin
Non-celiac gluten sensitivity is best described as which of the following?
Food sensitivity
Which answer most appropriately describes the effect of consuming nonnutritive sweeteners on appetite and food intake?
Insulin Sensitivity
Which item represents the likely outcome of a lapse in dietary adherence?
Increase in energy intake
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).
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
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
A client tracks food intake online and tracks body weight daily. What adherence-promotion factor does this behavior fall under?
Self-monitoring
A 1 kilogram reduction in body weight can reduce the relative risk of developing diabetes by what % according to some research?
0.16
What minimum threshold of weight loss substantially reduces risk of many chronic diseases (e.g. diabetes and cardiovascular disease)?
0.1
What percent of information that is told to a client is immediately forgotten?
40-80%
What is the division of a training program into smaller, progressive stages?
Periodization
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
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.
Which of the following represents a critical evaluation of a study by other scientists?
Peer Review
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
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
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
The association between diet and disease is which of the following?
Well understood
What is the end-result of inadequate rest?
Reduced RMR
What foods tend to have a higher thermic response than others?
High-protein foods
How many essential amino acids are there?
9
Ketogenic amino acids may become which 2 molecules that can be used to produce ATP?
Acetyl-CoA and acetoacetate
Can post-workout protein consumption increase muscle glycogen synthesis?
Yes, when consumed with carbohydrate.
What are the essential amino acids?
Histidine, lysine, methionine, phenylalanine, threonine, tryptophan, leucine, isoleucine, valine
What glycemic score ranks a carbohydrate food as a low GI food?
GI score under 55
What glycemic score ranks a carbohydrate food as a high GI food?
GI score over 69
What is the second priority for ingested carbohydrates in the human body?
Replenish depleted glycogen stores in the liver and muscles
What is the BEST information to share with a client about coconut oil intake?
Coconut oil probably has a neutral effect on heart health.
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)
What is the function of a micelle?
Facilitation of the absorption of monoglycerides, free fatty acids, and fat-soluble vitamins.
What are ketone bodies?
They are a fuel source from fats produced in the liver.
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.
Why is breath alcohol level used as a measure of intoxication?
Because small amounts of ethanol are excreted in the breath
How many questions are there in the USAUDIT-C questionnaire?
3
What acute effect does drinking alcohol have on the heart?
Decreases left ventricle contractility and increases heart rate
Ethanol is ultimately metabolized to produce ATP and what other substances?
Carbon dioxide and water
What percent of children under the age of 5 have vitamin A deficiency worldwide?
33
In what process does selenium play a critical role?
Antioxidant system
At what rate should individuals engaged in exercise in hot environments consume fluids?
There is no single fluid intake rate for all individuals.
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.
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
What type of nourishment should an athlete consume during an endurance event lasting over 60 minutes?
Transportable carbohydrates (soft gels)
Good Manufacturing Practices for supplements includes which of the following?
Standards and guidelines to ensure supplements are made properly.
Being motivated to eat due to spending time with others or to make social gatherings comfortable is an example of which eating motive?
Sociability
How one sits, stands, or places their arms is an example of which type of non-verbal communication?
Posture
During which stage of listening must the coach ask clarifying questions and be careful not to make assumptions?
Understanding Stage
Which of the following is the best way to improve the quality of communication?
Become a better listener.
Which of the following is the most important tool in becoming a better listener and communicator?
The ability to ask quality questions
Which of the following is consistent with Motivational Interviewing?
Supporting self-efficacy
With which of the following does motivational interviewing start?
Collaboration
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
How many Motivational Interviewing strategies are there?
5
