Putting It All Together

Question 1

In nutrition coaching, ________ is the process or scheduling of a nutrition plan in which a plan is set into motion to achieve a specific goal

Answer 1

Programming

Question 2

Applying nutrition principle can be done by employing these 7 steps:
1. Set a goal
2. Determine the total daily energy requirements adjusted for the goal
3. Set the protein macronutrient target
4. Set the fat macronutrient target
5. Set the _______ macronutrient target
6. Individualize and convert numbers to food and habits
7. Monitor, evaluate, and adjust

Answer 2

Carbohydrate

Question 3

The first step in the programming process is to define the ____ outcome for the program

Answer 3

End

Question 4

Goals can be categorized into one of the following:
1. Weight loss (fat)
2. Weight gain (_____)
3. A combination of both
4. Improved exercise performance (sport)

Answer 4

Muscle

Question 5

Realistic and feasible goals for initial weight-loss periods are roughly 1-__ pounds of weight loss per week

Answer 5

2

Question 6

Two things to consider when setting a calorie deficit for a client:
1. Total amount of weight loss desired
2. The ____ frame

Answer 6

Time

Question 7

Setting deficits based on ____ weight may be a more realistic way to calculate deficits

Answer 7

Body

Question 8

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

Answer 8

1

Question 9

Rate of lean-mass gain for novice resistance trainees is roughly 1-2 pounds per month, and for advanced trainees roughly 0.5-___ pound per month

Answer 9

1

Question 10

The rate of muscle gain while in a ______ energy balance will be slower than if the client was in a calorie surplus

Answer 10

Negative

Question 11

Macros for endurance performance goals:
Protein: 1.2-1.6 g/kg per day
Carbs:
- 3-5 for general population & low-volume training athletes
- 5-8 for 2-3 hours per day 5-7 days
- 8-10 for 3-6 hours per day 5-7 days
- About __ for > 6 hours per day 5-7 days
Fats: 1 g/kg per day

Answer 11

12

Question 12

Macros for strength/power performance goals:
Protein: 1.6-2.2 g/kg per day
Carbs: about 5-6 g/kg per day
Fats: about ___% of total daily calories (about 1 g/kg per day)

Answer 12

30

Question 13

To facilitate the Nutrition Coach process, you should follow a _____ and easy-to-follow approach for helping your clients

Answer 13

Systematic

Question 14

An individual’s TDEE (Total Daily Energy Expenditure) is compromised of 3 main components:
1. Basal Metabolic Rate (BMR)
2. Thermic Effect of ______ (TEA)
3. Thermic Effect of Food (TEF)

Answer 14

Activity

Question 15

Thermic effect of activity: 15-___%
Thermic effect of feeding: 10%
Basal Metabolic Rate: 60-___%

Answer 15

30, 75

Question 16

BMR is the metabolic rate that is achieved at steady state while RMR is simply measured at rest and can be _____ by different conditions

Answer 16

Altered

Question 17

BMR = 370 + (21.6 x Lean body mass (kg))

1. Weight (kg) x body fat % = lean body mass
2. Weight (kg) - fat mass = lean body mass

Answer 17

Katch-McArdle Equation

Question 18

TDEE can be calculated using the following:

TDEE = Basal Metabolic Rate x ________ factor

Answer 18

Activity

Question 19

Activity factors:

Sedentary(1.2): Little to no exercise
Lightly active(1.375): light exercise 1-3 days
Moderately active(1.55): moderate exercise ____ days
Very active(1.725): heavy exercise 6-7 days
Extremely active(1.9): Very heavy exercise/job or training twice a day

Answer 19

3-5

Question 20

Setting daily fat target should range from 20-__% of total daily calories

Answer 20

35

Question 21

_______ target calories = total daily calories - protein calories - fat calories

Answer 21

Carbohydrate

Question 22

_______ intake is the macro most affected by an individual’s training volume

Answer 22

Carbohydrate

Question 23

Some individuals do extremely well with broader guidelines to follow while others thrive with incredibly ______ instructions for measuring, tracking, and monitoring food intake

Answer 23

Precise

Question 24

A Nutrition Coach can work closely with a client to develop a list of foods the client would like to include in their plan from each of the food categories: fruits, vegetables, grains, dairy and ______

Answer 24

Protein

Question 25

Monitoring a client should focus on the _______; identify areas that are working and which ones are not

Answer 25

Process

Question 26

Monitoring and ______ a client can be broke down into the following steps:

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

Answer 26

Evaluating

Question 27

After completing a baseline assessment, the next step is to identify the ____ for the first round if monitoring and evaluating. The _____ should be appropriate for the client’s starting point

Answer 27

Scope

Question 28

Once scope is determined, have them rate their confidence to carry out this behavior on a 1-10 scale. If number is less than __, re-evaluate how realistic the monitoring plan is for their daily life

Answer 28

7

Question 29

Setting guidelines for collecting data and monitoring include what data is to be recorded, how often it is to be recorded, which party is responsible for collecting what, and how it is ______

Answer 29

Recorded

Question 30

By regularly _______ in with a client, you can help the client overcome challenges that may arise between check-ins

Answer 30

Checking

Question 31

The _____ 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

Answer 31

Teach-back

Question 32

Example of determining total _____ deficit:

30 lbs x 3500 kcals/lb = 105,000 kcals

Answer 32

Calorie

Question 33

Example of setting _____ calorie deficit:

200 lbs x 1% of body weight loss per week = 2 lbs/ week

Answer 33

Weekly

Question 34

Example of calculating weekly and daily ______ deficit:

2 lbs/week x 3500 kcals/lb = 7000 kcals deficit per week

7000 kcals/week/ 7 days per week = 1000 kcals deficient per day

Answer 34

Calorie

Question 35

Example of setting ______ for achieving goal:

105,000 kcal cumulative deficit/ 1000 kcal per day = 105 days

Answer 35

Timeline

Question 36

When there is no body composition data, use the _____ equation to estimate BMR

Answer 36

Mifflin-St. Jeor

Question 37

Determining total daily energy involves:

1. Determining BMR
2. Determining ____
3. Determining total daily energy intake based on deficit

Answer 37

TDEE

Question 38

Online calculator such as NASM’s _______ planner Can be used to determine client’s calorie needs

Answer 38

Body weight

Question 39

For many clients, it is more beneficial to slightly ______ the activity factor than to underestimate it

Answer 39

Overestimate

Question 40

Set ____ targets in the following order:

1. Protein target
2. Fat target
3. Carbohydrate target

Answer 40

Macros

Question 41

When setting protein targets, offer _____ different options

Answer 41

Three

Question 42

For _______ approaches, provide example meals to give clients a better idea of appropriate portion sizes that fit within their calorie and macronutrient goals

Answer 42

Qualitative

Question 43

Examples of habits to introduce at check-in:

• Eat more slowly; focus on food
• Eat until 80% full
• Drink at least ___ cups of water per day
• eat at least one serving of lean protein with each meal
• fill half your plate with colorful fruits and vegetables with each meal

Answer 43

8

Question 44

Thermic effect of food accounts for the _______ percentage of total daily energy expenditure

Answer 44

Smallest