NASM Chapter 9 and Chapter 10

Approximately what percentage of the human body (in male and female adults) is comprised of water?

0.6

What is the RDA for protein?

0.8 g/kg of body weight

Current sports nutrition guidelines from the International Society of Sports Nutrition recommend what range of protein for most exercising individuals?

1.4 to 2.0 g/kg of body weight

According to current research, what is the optimal range of daily protein intake to maximize muscle protein synthesis?

1.6 to 2.2 g/kg of body weight

What is the acceptable macronutrient distribution range (AMDR) for fat in the diet?

20 to 35% of total calories

MATCH the energy-yielding unit with the appropriate amount of energy per gram. Carbohydrate

4 calories

MATCH the energy-yielding unit with the appropriate amount of energy per gram. Protein

4 calories

What is the acceptable macronutrient distribution range (AMDR) for carbohydrate in the diet?

45 to 65% of total calories

MATCH the energy-yielding unit with the appropriate amount of energy per gram. Alcohol

7 calories

How many Essential Amino Acids (EAAs) are there?

9

MATCH the energy-yielding unit with the appropriate amount of energy per gram. Lipid

9 calories

What is a primary difference between a food label and a supplement label?

A supplement label only needs to list what is present, not specific amounts.

A client reports that he is following a limited diet of chicken and rice every day to avoid eating extra calories from other foods in order to lose weight. What would be an appropriate response within your scope of practice as a fitness professional?

A varied diet of whole foods provides important micronutrients, and this limited diet may be lacking adequate amounts of them.

In which of the following pairs are both foods considered to be allergens?

Dairy and shellfish

Inadequate hydration and mild dehydration can have several negative effects on athletic performance, including which of the following?

Decreased blood flow

Which of the following is a banned substance in the United States?

Dimethylamylamine (DMAA)

What answer best describes the building blocks of proteins?

Essential and nonessential amino acids

A client who is training with you to improve his body composition states that he only sleeps 4 or 5 hours a night because he thinks that any more is a waste of time. How might you respond to him in view of his body composition goals?

Explain that adequate sleep is important in regulating hunger and satiety hormones, and that chronic sleep deprivation is detrimental for weight management.

A client asks you how she could lose fat as quickly as possible for a beach vacation next weekend. Which of the following is the best way to respond to her question?

Explain that fat loss takes time and is best achieved with a moderate calorie deficit sustained over a period of time. Rapid weight loss usually results in loss of water weight and lean muscle mass, and it is not advisable.

You read an article in a popular magazine explaining the weight-loss benefits of including a certain nutrient in your diet. What should you consider in deciding if this is credible nutrition information?

Is the information supported by research, and has it been reviewed by other qualified individuals?

What enzyme is responsible for most of the breakdown of ingested lipids into fatty acids?

Lipoprotein lipase

Which of the following is magnesium classified as?

Macromineral

The B vitamins have a primary role in what?

Macronutrient metabolism

Calcium is of principal importance for what?

Maintaining strong bones

What is adaptive thermogenesis?

Metabolic adaptations and changes in energy expenditure due to changes in energy intake

Compared to nonheme iron, heme iron is absorbed how?

More efficiently

How does taking "high" doses of vitamin C impact health?

More is not always better. In some cases, increasing the dosage does not come with many adverse effects, but it also does not increase health benefits. An increased dose of Vitamin C over 1 g reduces absorption.

What is the best definition of essential when discussing human nutrition?

Must be obtained in the diet, as the body is incapable of producing the nutrient on its own

What is credible nutrition information?

Nutrition information that is rooted in and supported by science

Which type of lipids are considered to be heart-healthy and associated with reduced inflammation?

Omega-3 fatty acids

Amino acids

Organic building blocks of proteins containing both a carboxyl and an amino group

What types of foods contain carbohydrates?

Plant foods and dairy

Which of the following statements is true about proprietary blends?

Proprietary blends should typically be avoided, as the precise amount of each ingredient is not disclosed.

Which of the macronutrients has the highest thermic effect of food (TEF)?

Protein

How are dietary supplements defined?

Regulated dietary materials used to increase intake of a desired nutritional component

Which of the following would be a helpful and sustainable strategy for achieving a moderate calorie deficit for fat loss?

Replacing high-calorie foods with leaner substitutes

Which of the following foods is the most likely to be a good source of omega-3 fatty acids?

Salmon

What statement best describes the category of simple sugars?

Single- or double-molecule sugars that are easily absorbed by the body

Which two electrolytes are most commonly supplemented by athletes to replace those lost in sweat?

Sodium and potassium

You hear a client remark that she does not want to include any fat in her diet because she wants to avoid gaining weight. How might you respond, while staying within your scope of practice?

Some fats are essential and required in the diet for important physiological processes. Avoiding all fats might lead to deficiencies.

Which of the following hydration options would be most appropriate for exercise lasting over 90 minutes, or shorter-duration exercise in warm temperatures with heavy perspiration?

Sports drink or electrolyte tablets mixed with water

A client looking to add muscle and bulk over the next few months asks for advice on how to consume extra calories. Which of the following would be the most appropriate advice, while remaining within scope of practice?

Suggest she increase meal frequency and portion sizes at meals.

Along with muscle protein synthesis, which of the following is an important function of protein?

Synthesis of hormones

What is the most appropriate response from a Certified Personal Trainer if a client insists on using a steroid or other harmful substance?

Tell them no, and refer them to a licensed medical professional for further advice.

Which of the following would be a credible source of nutrition information?

The Academy of Nutrition and Dietetics

Which of the following is a major nutritional contributor to muscle protein synthesis?

The essential amino acids

Which of the following is iron considered to be?

Trace mineral

What are the three categories within the lipid family?

Triglycerides, phospholipids, and sterols

What are the three branched chain amino acids (BCAAs)?

Valine, leucine, and isoleucine

Which vitamin has an increased risk of causing toxicity?

Vitamin A, D, E, or K. Fat-soluble vitamins are stored in fat and can build up in the body much more quickly than water-soluble vitamins.

The water-soluble vitamins include which vitamins?

Vitamin C and the B complex vitamins

Extreme dietary restrictions may increase risk for what?

Vitamin and mineral deficiencies

What are the three micronutrients?

Vitamins, minerals, and phytonutrients

Which of the following would be the recommended source of hydration after 40 to 45 minutes of exercise with minimal perspiration?

Water

Which food would be classified as a high biological value protein source?

Whole eggs, chicken breast, and lean beef are considered to be high-quality, complete proteins with high digestibility (PDCAAS) scores.

Can supplements contain food allergens?

Yes, and if they do contain allergens, they should be listed on the label.

Ergogenic aids are typically consumed for what purpose?

To improve athletic performance and/or body composition

What is the purpose of the Current Good Manufacturing Practices?

To provide guidelines to help ensure quality and purity of products

What is the optimal ratio of omega-6 to omega-3 fatty acids in the diet?

About 4:1

What percentage of alpha-linolenic acid (ALA) converts to a biologically available form called eicosapentaenoic acid (EPA)?

About 5-15%

Essential amino acid

An amino acid that must be obtained through the diet, as the body is not able to make it

What best describes an essential amino acid?

An amino acid that must be obtained via diet, as it is not produced by the body

What types of foods provide all the essential amino acids?

Animal proteins

Which of the following is a potential benefit of omega-3 fatty acids?

Anti-inflammatory properties

Which of the following vitamins or groups of vitamins plays a key role in energy metabolism?

B vitamins

For what is vitamin D most important?

Bone health

During short, high-intensity exercise, what is the primary fuel source for the body?

Carbohydrates

During the course of a training session, a client remarks that he is "cutting out all carbs" from his diet and just eating protein and vegetables to lose weight. How might you best respond to this, while staying within your scope of practice as a fitness professional?

Carbohydrates are an important source of fuel for our body, and it is unnecessary to avoid them for weight loss. Cutting carbs may lead to inadequate fuel for optimal training, which can compromise weight-loss efforts.

What is the best definition of complex carbohydrates?

Carbohydrates that are comprised of polysaccharides and that contain both fiber and starch

Vitamin C has a role in which of these functions?

Collagen synthesis and immunity

A client reports that he was recently told by his doctor that he has high blood sugar and that he should try to reduce it through dietary changes before considering medication. He asks you for advice. What would be the most appropriate course of action?

Explain that medical nutrition therapy is outside your scope of practice, then refer him to a registered dietitian for nutrition counseling.

Which of the following nutrition topics are within the scope of practice for a Certified Personal Trainer?

General guidance on the importance of nutrition for health and performance

Vitamin and mineral supplements are which kind of supplements?

Health supplements

The most well-known and well-researched effect of omega-3 fats relates to which of the following?

Heart health

Apart from energy intake and physical activity, which of the following factors also influence weight management?

Hormones and medications

Creatine is most effective for what purpose?

Improving strength and muscle size

You are working with a new client who recently started a low-carbohydrate diet for weight loss. However, she complains of being tired and lacking energy for her training sessions. What might be the reason for her low energy?

Inadequate carbohydrate intake

What is meant by the term tolerable upper limit (UL)?

The greatest quantity of a vitamin or mineral that may be consumed in a day without risk of an adverse health effect

Which feature of a food label would enable a client to assess the nutrient composition of a food product?

The nutrition facts panel

What is glycogen?

The storage form of carbohydrate in animals and humans

Which governmental agency regulates dietary supplements in Australia?

Therapeutic Goods Administration (TGA)

Which of the following is true of protein shakes?

They are convenient options for increasing protein intake.

Which of the following best describes the role of micronutrients in the body?

They regulate various metabolic processes, including energy metabolism.

Iodine has a major role in which bodily process?

Thyroid function