Putting It All Together Flashcards

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1
Q

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

A

Programming

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2
Q

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

A

Carbohydrate

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3
Q

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

A

End

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4
Q

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)

A

Muscle

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5
Q

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

A

2

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6
Q

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

A

Time

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7
Q

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

A

Body

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8
Q

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

A

1

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9
Q

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

A

1

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10
Q

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

A

Negative

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11
Q

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

A

12

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12
Q

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)

A

30

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13
Q

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

A

Systematic

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14
Q

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)

A

Activity

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15
Q

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

A

30, 75

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16
Q

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

A

Altered

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17
Q

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
A

Katch-McArdle Equation

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18
Q

TDEE can be calculated using the following:

TDEE = Basal Metabolic Rate x ________ factor

A

Activity

19
Q

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

A

3-5

20
Q

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

A

35

21
Q

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

A

Carbohydrate

22
Q

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

A

Carbohydrate

23
Q

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

A

Precise

24
Q

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 ______

A

Protein

25
Q

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

A

Process

26
Q

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
A

Evaluating

27
Q

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

A

Scope

28
Q

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

A

7

29
Q

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 ______

A

Recorded

30
Q

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

A

Checking

31
Q

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

A

Teach-back

32
Q

Example of determining total _____ deficit:

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

A

Calorie

33
Q

Example of setting _____ calorie deficit:

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

A

Weekly

34
Q

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

A

Calorie

35
Q

Example of setting ______ for achieving goal:

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

A

Timeline

36
Q

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

A

Mifflin-St. Jeor

37
Q

Determining total daily energy involves:

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

TDEE

38
Q

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

A

Body weight

39
Q

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

A

Overestimate

40
Q

Set ____ targets in the following order:

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

Macros

41
Q

When setting protein targets, offer _____ different options

A

Three

42
Q

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

A

Qualitative

43
Q

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
A

8

44
Q

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

A

Smallest