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NASM CN > Quiz compilation > Flashcards

Quiz compilation Flashcards

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1
Q

How many motivational interviewing strategies are there?

A

5

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2
Q

Which of the following terms refers to a client who eats healthy food because eating food is connected to their identity?

A

Integrated regulation

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3
Q

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?

A

motivational regulation

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4
Q

Which of the following is the theory that proposes that motivation lies on a continuum from amotivation, to extrinsic motivation, to intrinsic motivation?

A

Self-determination theory

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5
Q

Self-efficacy is mediated by how many sources?

A

4

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6
Q

To which of the following is one metabolic equivalent (MET) equal?

A

3.5 ml O2/kg/min

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7
Q

For an individual engaged in light aerobic exercise 2-3 days per week, what would be the most optimal protein prescription?

A

1.4 g/kg body weight

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8
Q

How many essential amino acids are there?

A

9

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9
Q

Is post-workout protein consumption more important for novice or experienced weightlifters?

A

experienced

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10
Q

Which complex carbohydrate chain contains straight-chain structures?

A

amylose

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11
Q

What is the current RDA for carbohydrates for adults?

A

130 grams

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12
Q

According to the Center for Science in the Public Interest (CSPI), how many calories from added sugar are recommended for men on a daily basis?

A

150 cal

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13
Q

How much glycogen can the adult liver store?

A

50 grams per Kg

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14
Q

Which two monosaccharides combine to make sucrose?

A

glucose and fructose

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15
Q

What is the current daily fiber intake recommendation for women in the U.S.?

A

28 grams

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16
Q

What are the current estimated daily intakes of fiber for men and women in the U.S.?

A

18 grams for men; 15 grams for women

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17
Q

Which of the following combine to make maltose?

A

glucose and glucose

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18
Q

What is the common name for vitamin B2?

A

riboflavin

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19
Q

What is the maximal recommended daily intake of mercury?

A

2 µg/kg

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20
Q

What percent of the body is made of calcium?

A

1-2%

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21
Q

What is the Recommended Dietary Allowance (RDA) of vitamin A for adult males ( > 18 years of age)?

A

900 μg/day

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22
Q

What is the recommended serving amount of fruit per day based on USDA Guidelines?

A

4

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23
Q

Vitamin C deficiencies occur in what percentage of the population of the United States?

A

7%

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24
Q

What is the Recommended Dietary Allowance (RDA) of iodine for adults (men and non-pregnant or lactating women > 18 years of age)?

A

150 μg/day

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25
Q

A deficiency in which hormone is associated with an increased fat mass (central adiposity in particular), reduced insulin sensitivity, and impaired glucose tolerance?

A

testosterone

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26
Q

Ketogenic amino acids may become which 2 molecules that can be used to produce ATP?

A

Acetyl-CoA and acetoacetate

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27
Q

What is the main protein involved in regulating fluid balance?

A

albumin

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28
Q

What glycemic score ranks a carbohydrate food as a medium GI food?

A

56-69

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29
Q

According to the Center for Science in the Public Interest (CSPI), how many calories from added sugar are recommended for men on a daily basis?

A

A limit of 150 calories

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30
Q

How many sugar units are contained in oligosaccharides?

A

3-10 sugar units

31
Q

What is a chylomicron?

A

A lipoprotein that delivers triglycerides to the cells

32
Q

What is the definition of saturated fat?

A

Saturated fats are fatty acids that have maximum number of hydrogen molecules and contain only a single bond between the carbon atoms.

33
Q

Approximately how much ethanol is metabolized per hour?

A

7 grams

34
Q

What acute effect does drinking alcohol have on the heart?

A

Decreases left ventricle contractility and increases heart rate

35
Q

Flushing of the skin after consuming alcohol is typically associated with which deficiency?

A

Acetaldehyde dehydrogenase deficiency

36
Q

What is the intracellular-to-extracellular ratio of potassium?

A

30 to 1

37
Q

Urine specific gravity is best assessed with which tool?

A

Refractometer

38
Q

Which of the following responses occurs during exercise associated hyponatremia?

A

Extracellular fluid shifts inside cells.

39
Q

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?

A

110-120%

40
Q

What does the Institute of Medicine recommend for protein intake?

A

40-50%

41
Q

What are the most abundant sources of endogenous energy in the body?

A

fatty acids

42
Q

All independent testing agencies provide which services?

A

identify ingredient forms and amounts

43
Q

Having a BMI less than which of the following values indicates an extreme case of anorexia nervosa?

A

15.0 kg/m2

44
Q

Which of the following is a client who eats healthy food because eating food is connected to their identity is experiencing?

A

integrated regulation

45
Q

“I want to run for 30-minutes, four times a week,” is an example of which kind of goal?

A

objective goal

46
Q

Which of the following is considered a true “gold standard” method of body composition assessment?

A

a 4-compartment model

47
Q

Which body composition assessment method involves the estimation of the 3-dimensional volume of the body through measurement of an individual’s displacement of air while they sit in a sealed chamber?

A

Air displacement plethysmography

48
Q

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?

A

Look for a brand that has a %DV of 20 or more for Dietary Fiber

49
Q

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

a baseball

50
Q

Which of the following nutrients does not have a % Daily Value listed on the Nutrition Facts label?

A

protein

51
Q

What is an appropriate visual approximation for starch at a meal for an average adult male who requires approximately 2200-2800 calories per day?

A

Two cupped palm-size portions

52
Q

Basic food safety guidelines remain important when meal prepping. What is the minimal internal cooking temperature for all poultry (including ground chicken and turkey)?

A

165 F

53
Q

Nonnutritive sweeteners may be associated with weight gain because of what psychological phenomenon?

A

brain activation patterns

54
Q

oxins and toxicants accumulate in humans primarily within which of the following?

A

fat

55
Q

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

A

5-6 g/kg/day

56
Q

Between 1969/1971 and 1999/2001, global food consumption per person has risen by how much?

A

Approximately 400 kcal per person per day

57
Q

Which of the following is the best prescription for daily protein intake for an elderly, sedentary individual?

A

1.3 g/kg body weight

58
Q

What is the current RDA for carbohydrates for adults?

A

130 grams

59
Q

What are the current estimated daily intakes of fiber for men and women in the U.S.?

A

18 grams for men; 15 grams for women

60
Q

What oil is a good source of monounsaturated fatty acids?

A

canola oil

61
Q

Bile is an example of which of the following?

A

an emulsifier

62
Q

An alcohol-related reduction in which hormone can lead to muscle loss?

A

testosterone

63
Q

How many questions are there in the USAUDIT-C questionnaire?

A

3

64
Q

What effect can alcohol metabolism have if liver glycogen is low?

A

severe hypoglycemia

65
Q

What enzyme, that is responsible for the break down of hydrogen peroxide, indirectly contributes to ethanol metabolism?

A

catalase

66
Q

What is the recommended serving amount of fruit per day based on USDA Guidelines?

A

4

67
Q

Exercise associated hyponatremia is primarily caused by which of the following?

A

excessive fluid intake

68
Q

A client has repeatedly exhibited a pre-exercise USG range between 1.014 and 1.018. How would a Nutrition Coach interpret this finding?

A

The client is doing a great job of meeting recovery fluid intake needs.

69
Q

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

70
Q

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

a baseball

71
Q

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?

A

Calcium, Vitamin D, Potassium, Iron

72
Q

A ketogenic diet typically requires carbohydrate intake to be restricted to less than how many grams per day?

A

less than 50 g

73
Q

Gluten increases intestinal permeability by interacting with which one of the following molecules?

A

zonulin

74
Q

Based on the most recent evidence, what is the ideal range of protein consumption per meal to maximize muscle growth?

A

0.4 to 0.55 g/kg

NASM CN (14 decks)

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