Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

NASM CNC Exam Flashcards > Programming: Putting It All Together > Flashcards

Programming: Putting It All Together Flashcards

You may prefer our related Brainscape-certified flashcards:
NASM ® CPT flashcards
1
Q

What are the seven steps, in order, for programming a nutrition plan for your client?

A
  1. Set a goal.
  2. Determine TDEE adjusted for the goal.
  3. Set protein target.
  4. Set fat target.
  5. Set carbohydrate target.
  6. Individualize and convert numbers to food and habits.
  7. Monitor, evaluate, and adjust.
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

According to most research in people who are overweight or obese, weight loss of __% can substantially improve an individual’s health and reduce their risk of many chronic diseases

A

10%

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

For most people who are overweight or obese, roughly ___ to ___% of total body weight loss per week are realistic and feasible goals for initial weight-loss periods

A

0.5 to 1%

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

An upper threshold of __% weight loss per week should be set for almost all clients.

A

1%

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

When looking to build muscle, in untrained or novice resistance trainees, a realistic increase in body weight should be roughly ___ to ___% per month.

A

0.5 to 1%

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

When looking to build muscle, in more advanced trainees, a realistic increase in body weight should be roughly __ to __% per month.

A

0.25 to 0.5%

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Division of a training program into smaller, progressive stages.

A

periodization

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Effects that directly interfere with adaptations of specific training modalities.

A

interfering effects

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

What is the MOST appropriate rate of weight loss for most individuals?

Select all that apply.

A. 1.5% to 2.5% of body weight per week.

B. 0.5% to 1.0% of body weight per week.

C. 1 to 2 pounds (0.4 to 0.9 kilogram) per week

D. 3 to 4 pounds (1.37 to 1.81 kilograms) per week

A

B. 0.5% to 1.0% of body weight per week.

C. 1 to 2 pounds (0.4 to 0.9 kilogram) per week

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

What is the MOST appropriate rate of weight gain (muscle mass) for most individuals?
Select all that apply.

A. 1.5% to 2.5% of body weight per month

B. 0.5% to 1.0% of body weight per month

C. 1 to 2 pounds (0.45 to 0.9 kilogram) per month

D. 3 to 4 pounds (1.37 to 1.81 kilograms) per month

A

B. 0.5% to 1.0% of body weight per month

C. 1 to 2 pounds (0.45 to 0.9 kilogram) per month

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

What is the recommended protein intake for endurance athletes?

A

1.2 to 1.6 g/kg/day (0.5 to 0.7 g/lb/day)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

What is the recommended protein intake for strength athletes?

A

1.6 to 2.2 g/kg/day (0.7 to 1.0 g/lbs/day)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

The rate at which the body uses energy while at rest to keep vital functions going, such as breathing and keeping warm.

A

basal metabolic rate

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

The energy expended during all forms of activity.

A

Thermic Effect of Activity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

The amount of energy (calories) expended to digest and metabolize food.

A

Thermic Effect of Food

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

TEF accounts for __% of TDEE

A

10%

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

TEA accounts for __% of TDEE

A

15-30%

18
Q

BMR accounts for __% of TDEE

A

60-75%

19
Q

What does the Harris-Benedict, Mifflin-St. Jeor, Katch-McCardle and Cunningham equations measure?

A

Basal Metabolic Rate

20
Q

Peter, a 40-year-old business executive, needs to determine how many grams of protein to eat each day. He weighs 100 kilograms (220 pounds). His protein intake has been set at 1.6 grams/kilogram. How much protein should he eat per day?

A. 260 grams

B. 160 grams

C. 116 grams

D. 60 grams

A

B. 160 grams

21
Q

Peter, the business executive, has already determined his calorie and protein intake. His next step is to determine how many calories of fat he should eat. His Nutrition Coach recommends a modest fat intake of 30% based on Peter’s food preferences. Peter is sticking with a 2,500-calorie diet to help lose some weight. How many calories should he consume from fat each day?

A. 450 calories

B. 550 calories

C. 650 calories

D. 750 calories

A

D. 750 calories

22
Q

Peter has already determined his total daily calories (2,500), protein (640 calories), and fat intake (750 calories). His next step is to determine how many calories from carbohydrates he should eat. Peter is sticking with a 2,500-calorie diet to help lose some weight. How many calories of carbohydrate should he consume?

A. 1,110 calories

B. 1,510 calories

C. 2,110 calories

D. 2,510 calorie

A

A. 1,110 calories

23
Q

Observe and check the progress or quality of something over a period of time; keep under systematic review.

A

monitor

24
Q

The assessment, as systematic and objective as possible, of a planned, ongoing, or completed program that covers its need, design, implementation, impact, efficiency, and sustainability, so as to incorporate lessons learned into the decision-making process about the program.

A

evaluate

25
Q

What are the 7 steps that monitoring and evaluating a client can be broken down into?

A
  1. Conduct a baseline readiness assessment.
  2. Develop a set of data to monitor and outcomes to evaluate.
  3. Set guidelines for collecting data and monitoring.
  4. Set intervals for check-ins and evaluations.
  5. Gather data and analyze results.
  6. Evaluate the results with the client.
  7. Work together to form a plan for the next iteration.
26
Q

The teach-back method measures understanding by asking clients to explain in their own words what they need to know or do regarding their nutrition, exercise, or health plan.

A

teach-back method

27
Q

What sort of tools are appropriate for a Nutrition Coach to use during a baseline readiness assessment?

Select all that apply.

A. Food Frequency Questionnaire

B. Food Diary

C. VO2 Max Test

D. A1C Test

A

A. Food Frequency Questionnaire

B. Food Diary

28
Q

Peter consumes a modest fat intake of 30% of total calories. Peter is sticking with a 2,500-calorie diet to help lose some weight. How many calories should he consume from fat each day?

a. 950 calories
b. 850 calories
c. 750 calories
d. 650 calories

A

c. 750 calories

29
Q

Based on the most recent evidence, what is the upper range of protein intake that maximizes muscle growth?

a. 3.6 to 4.2 g/kg/day
b. 0.2 to 0.4 g/kg/day
c. 0.5 to 0.8 g/kg/day
d. 1.6 to 2.2 g/kg/day

A

d. 1.6 to 2.2 g/kg/day

30
Q

Which equation includes measures of body composition for estimating resting metabolic rate?

a, Harris-Benedict

b Revised Harris-Benedict

c. Mifflin-St. Jeor
d. Katch-McArdle

A

d. Katch-McArdle

31
Q

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?

a. Motivational interviewing
b. Teach-back method
c. Decision Balance Sheet
d. Self-Determination Theory

A

b. Teach-back method

32
Q

Which of the following accounts for the smallest percentage of total daily energy expenditure?

a. Non-exercise activity thermogenesis (NEAT)
b. Exercise activity
c. Thermic effect of food
d. Resting metabolic rate

A

c. Thermic effect of food

33
Q

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?

a. 5 to 7.5%
b. 2.5 to 5%
c. 1.0 to 2.5%
d. 0.25 to 0.5%

A

d. 0.25 to 0.5%

34
Q

What is a limitation of the Mifflin St Jeor equation for estimating resting metabolism?

a. It does not account for a person’s body composition.
b. It does not account for a person’s gender.
c. It does not account for a person’s age.
d. It does not account for a person’s height.

A

a. It does not account for a person’s body composition.

35
Q

What activity factor adjustment should be made for people who are considered sedentary?

a. 1.375
b. 1.725
c. 1.55
d. 1.2

A

d. 1.2

36
Q

What is a major difference between the Mifflin St Jeor and Katch-McCardle equations?

a. The Katch-McArdle equation requires data about gender, whereas Mifflin St Jeor does not.
b. The Katch-McArdle equation requires data about height, whereas Mifflin St Jeor does not.
c. The Katch-McArdle equation requires data about age, whereas Mifflin St Jeor does not.
d. The Katch-McArdle equation requires data about body composition, whereas Mifflin St Jeor does not.

A

d. The Katch-McArdle equation requires data about body composition, whereas Mifflin St Jeor does not.

37
Q

What time frame is considered realistic for losing 10% of one’s body weight?

a. 1 month
b. 6 months
c. 4 months
d. 2 months

A

b. 6 months

38
Q

What percent of information that is told to a client is immediately forgotten?

a. 5 to 10%
b. 15 to 20%
c. 25 to 35%
d. 40 to 80%

A

d. 40 to 80%

39
Q

What are the guidelines for carbohydrate intake for strength or power athletes?

a. 1 to 2 g/kg/day
b. about 12 g/kg/day
c. 5 to 6 g/kg/day
d. 3 to 4 g/kg/day

A

c. 5 to 6 g/kg/day

40
Q

What is the most important aspect of data analysis?

a. It uses 20% quantitative and 50% qualitative measures, respectively.
b. It uses a simple linear regression model.
c. It should be simple and focused on the most important aspects.
d. It uses 80% quantitative and 20% qualitative measures, respectively.

A

c. It should be simple and focused on the most important aspects.

41
Q

What is the division of a training program into smaller, progressive stages?

a. Interval training
b. Periodization
c. Circuit training
d. Weight cycling

A

b. Periodization

42
Q

What is an appropriate range of carbohydrates for the general population and athletes who partake in low volume training or mostly skill-based training?

a. 5 to 7 g/kg/day
b. 3 to 5 g/kg/day
c. 1 to 1.5 g/kg/day
d. 2 to 3 g/kg/day

A

b. 3 to 5 g/kg/day

NASM CNC Exam Flashcards (24 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions