NASM Nutrition Coach

diverticulitis

A condition that occurs when pockets of collected stool called diverticula form in the walls of the digestive tract, forcing the inner layer of the intestinal wall to push through its outer lining.

Paleolithic diet

A diet based on evolutionary history including meat, fish, vegetables, fruit, nuts, and seeds. In its strictest form, it calls for the avoidance of grains, legumes, dairy products, and most conventionally processed food

DASH diet

A diet originally developed to help people lower blood pressure without medication

gluten free

A diet prescribed for the management of Celiac disease or wheat allergy

Wernicke Encephalopathy

A disease of the brain that is the direct result of thiamine deficiency - It causes confusion and makes people uncoordinated.

Disease

A disorder of structure or function in a human, animal, or plant, especially one that produces specific signs or symptoms, affects a specific location, and is not simply a direct result of physical injury.

Magnetic Resonance Imaging (MRI)

A medical imaging process that measures the reaction of tissue nuclei to magnetic fields to produce images of inside the body.

Gluconeogenesis

A metabolic pathway that results in the generation of glucose from non-carbohydrate carbon substrates such as lactate, glycerol and glucogenic amino acids.

gluconeogenesis

A metabolic pathway that results in the generation of glucose from non-carbohydrate carbon substrates such as lactate, glycerol, and glucogenic amino acids is referred to as which of the following?

gluconeogenesis

A metabolic pathway that results in the generation of glucose from non-carbohydrate carbon substrates such as lactate, glycerol, and glucogenic amino acids.

Keytosis

A metabolic state where the liver is producing ketones (or ketone bodies) from fatty acids - there are three ketones produced in the human body: acetoacetate, beta-hydroxybutyrate, and acetone. These ketones are an alternative fuel (substrate) that the body can use during the time of low glucose availability brought on by starvation, very low-calorie intake, and/or carbohydrate restriction (or in clinical disorders

retinoic acid

A metabolite of vitamin A that mediates the functions of vitamin A required for growth and development.

glycemic load

A method for determining how the quantity of carbohydrates consumed impact blood sugar levels

4 compartment model

A method of body composition assessment that divides the body into four major parts - typically, these parts are fat mass, water, bone, and everything else (i.e., the residual). These models are viewed as a gold-standard method of body-composition assessment.

3 compartment model

A method of body composition assessment that divides the body into three major parts - typically, these parts are fat mass, water, and everything else (i.e., the residual

sodium

A mineral that is present in virtually every tissue of the body and is essential for maintaining gradient balance, fluid status, and cardiac rhythm.

Magnesium

A mineral that is required for energy production, oxidative phosphorylation, and glycolysis.

calcium

A mineral that is required for life and helps the body build bones and maintain their strength.

zinc

A mineral that provides structure to cells and helps reactions occur - it is the most abundant intracellular of the trace elements and plays regulatory roles in transcription via transcription factors, stabilizes nucleic acids, and is neccesary for the creation of tubulin, giving cells their internal rigid structure and allowing them to properly maintain their shape and function.

nicotinamide adenine dinucleotide (NAD+)

A molecule that carries hydrogen ions and is used to make ATP, provides energy for our body.

Acetyl CoA

A molecule that participates in biochemical reactions in protein, carbohydrate, and lipid metabolism, producing energy

self-determination theory

A motivational theory that describes individuals psychological needs for growth - self-determination theory also describes different types of motivational regulation and considers these regulations anywhere on a continuum of motivation.

Noncommunicable Disease

A noncommunicable disease (NCD) is a medical condition or disease that is not caused by infectious agents; it can refer to chronic diseases which last for long periods of time and progress slowly.

Euhydration

A normal hydration status.

Estimated Average Requirement (EAR)

A nutrient intake value that is estimated to meet the requirement of half the healthy individuals in a group

Estimated Average Requirement (EAR)

A nutrient intake value that is estimated to meet the requirement of half the healthy individuals in a group.

plataue

A period of stalled progress of 1 month or longer.

Increase energy expenditure

A person has not experienced any weight loss for 8 weeks. Which of the following best represents what needs to happen for this person to start to experience weight loss again?

self-efficacy

A person's confidence that they can successfully execute behaviors required to produce outcomes.

Doctor of Pharmacy (PharmD)

A pharmacist with an advanced degree who works in conjunction with a medical doctor to prepare and/or dispense prescription drugs or compounds.

Dietary Guidelines for Americans

A resource produced by the U.S. Department of Health & Human Services (HHS) and the United States Department of Agriculture (USDA) that provides guidelines and key recommendations for healthy diets that may help prevent diet-related chronic conditions

moderate drinking

A safe level of alcohol consumption recommended by the Dietary Guidelines for Americans - one standard drink per day for females, two standard drinks per day for males.

Selection Bias

A sample of people under study is not representative of the larger population that scientists are looking to make inferences about.

antioxidant systems

A series of chemical reactions in the body that help balance out molecular damage due to increase levels of oxidative stress, also responsible for maintaining enough oxidants for the body to function properly.

fat

A source of energy, stored by the body.

quantitative and qualitative description of the diet for it to be understood by individuals,

Advice for a healthy diet should provide both

Alcohol can be consumed after rehydrating and consuming carbohydrates and protein

After exercise, when should alcohol be consumed?

doing so may support recovery and subsequent training and performance

After resistance exercise, skeletal muscle synthetic rates remain elevated for up to 24 hours and, although the consumption of protein immediately (1 hour) after training or competition may not enhance hypertrophy if total daily intakes are met,

triglycerides into diglycerides and free fatty acids.

After swallowing, the fat moves to the stomach where gastric lipase begins breaking down

forgotten foods

Ask the client about specific food categories that may have been forgotten such as nonalcoholic or alcoholic beverages, sweets/desserts, and snacks. This may be particularly important for those who graze.

time and occasion

Ask the client to think about his or her schedule during the 24-hour recall period and state what time foods were consumed. Remembering the activities of the day may help the client remember additional items.

action

Assess strength of commitment to change. Help clients develop feasible plans. Help clients make specific action plans that dictate when, where, how, and with whom a behavior will occur

preperation

Assess strength of commitment to change. Help clients develop feasible plans. Help clients make specific action plans that dictate when, where, how, and with whom a behavior will occur

tangible support

Assisting a client with finding healthy recipes that are fast and easy and then helping them to create a shopping list.

twice a day training

Athletes complete a morning session to deplete muscle glycogen and follow the day up with a reduced carbohydrate intake, so the second exercise session is with reduced muscle glycogen.

greater muscle glycogen stores to draw from during training and raci

Athletes who continuously eat a carbohydrate-rich versus a higher protein- or fat-rich diet have

objective goal

Attaining a specific standard of proficiency on a task, usually within a specified time.

visual appeal

Attractive packaging or recognize product from an advertisement

process goal

Avoid buying processed snack foods at the grocery store. Schedule 1-hour workouts at 6:30 a.m. Monday-Friday.

biases

By acknowledging that the clients they interact with will be diverse in a variety of ways, Nutrition coaches can confront and eliminate what and improve their practice

Make small, healthy changes that eventually bring about the desired outcome.

B. J. Fogg's behavior model argues for the idea of "designing for behaviors that lead to an outcome" versus designing for an outcome itself. What does this mean

Motivation, ability, and a prompt

B. J. Fogg's behavior model proposes that three elements must converge in order for a behavior to happen. What are these three elements

thiamine

B1

8.3

B12 miligrams per day

22

B3 miligrams per day

2.4

B6 miligrams per day

to reduce total fat and saturated fat

Bake, broil, or grill meats and avoid frying. Avoid breaded meats and vegetables when possible.

Empirical

Based on observation or experience

Intramural/club athletes

Based on research, which group of college athletes is more likely to regularly consume alcohol at hazardous levels?

0.4 to 0.55 g/kg

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

1.6 to 2.2 g/kg/day

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

fruits

Based on the national food survey called What We Eat in America, about 75% of the United States population has an eating pattern that is low in which of the following

Mediterranean diet

Based on the traditional foods that people from Greece and Italy eat, including those foods rich in monounsaturated fats such as olive oil, nuts, and seeds.

to three days after preparation

Basic food safety guidelines remain important when meal prepping. Cooked fish should be consumed no later than how many days following preparation

The SCOFF Questionnaire

Basic yet reliable set of five questions that help assess whether an eating disorder exists.

The supplement's name Net quantity of the supplement The Supplement Facts label An ingredients list

By law in the United States, which components are required to be displayed on all supplement packaging?

The supplement's name Net quantity of the supplement The Supplement Facts label An ingredients list The phone number of the manufacture

By law in the United States, which components are required to be displayed on all supplement packaging?

decrease carbohydrate consumption

Consume the proper nutrient ratio for health and energy systems. Educate on nutrients and map out sample meals with goal ratios.

Use USDA Guideline examples to ensure adequate minerals are ingested:

Consume three to seven servings of green, leafy vegetables per week. Consume fish on a weekly basis. Consume three to seven servings of mineral-rich tubers (e.g., potatoes and turnips) per week. Consume three to seven servings of legumes and/or whole grains per week. Consume three to seven servings of lean cuts of animal meat and/or dairy products per week.

do not skip meals

Eat at least three balanced meals a day. Help create a plan based on the client's daily schedule that provides feasible meal options for each meal.

decrease mindless snacking

Eat filling and nutritious snacks throughout the day. Plan ahead for the day and prepare healthy snack options in proper serving sizes that are ready to grab when needed.

decrease sugar consumption

Eat healthy and nutritious snacks and treats. Identify snacks and drinks that should be consumed and provide ideas for healthy options to fulfill the sweet tooth

Qualitative

Eat the rainbow, opt for whole grains over refined grains and added sugar, drink mostly water over sugary beverages

anorexia nervosa

Eating disorder characterized by extremely low body BMI.

major companies in the United States that provide certification to verify the content of their supplements

Consumer Lab, U.S. Pharmacopeia (USP), Informed Choice, Banned Substances Control Group (BSCG), and NSF International

natural concerns

Consuming foods that are organic or natural

binge drinking

Consumption of a large amount of alcohol in a single session.

binge eating disorder

Eating disorder characterized by frequent consumption of an unusually large amount of food along with a feeling of loss of control and/or the inability to stop eating.

glycogenolysis

During exercise, stored molecules of carbohydrates are broken down to glucose to serve as a fuel. What term defines the breakdown of stored glycogen

skill sets and performance

During the season, training should focus

PVT TIM HALLPhenylalanine Valine Threonine Tryptophan Isoleucine Methionine Histidine Arginine* Lysine

EAA

bullimia nervosa

Eating disorder characterized by recurrent episodes of binge eating followed by inappropriate compensatory behaviors, including purging, use of laxatives or diuretics, fasting, or excessive exercise to avoid weight gain.

mindless eating

Eating without attention to or awareness of the food being consumed.

interfering effects

Effects that directly interfere with adaptations of specific training modalities.

aerobic

2 minutes and up

Strength Athletes Pre-Exercise Meal

2 to 4 hours before exercise High in quality carbohydrates (1 to 4 g/kg) 20 to 30 g lean protein Lower in fiber and fat 4 hours before activity, start hydration strategies. Example: Drink about 20 oz of water

fat

20 to 35%

ATP consists of an adenosine molecule bonded to how many phosphate groups

3

how manybranced chain amino acids

3

open palm

3 oz protein

endurance carbohydrates for general public

3 to 5 g/kg/day (1.3 to 2.2 g/lbs/day) for the general population and athletes who partake in low-volume training or mostly skill-based training

endurance athletes pre exercise snack

30 minutes to 1 hour before exercise High in carbohydrates (e.g., chocolate milk, yogurt, fruit and nut butter, or sports drink with protein powder) Moderate in protein Low in fat and fiber ​​​​​​​Continue hydrating. Example: Drink 5 to 10 oz of water

Pre-Exercise Snack strength athlete

30 minutes to 2 hours before exercise High in carbohydrates Moderate in protein Low in fat and fiber Continue hydrating. Example: Drink 5 to 10 oz of water

tintin

30,000 amino acidshelps provide a muscle's elasticity so it can return to its resting length following muscle contractions.

hummus

6

myosin

6,000 amino acids uses energy from ATP to grab actin and flex in unison with many other myosin proteins to produce a muscle contraction.

cola

63

endurance carbs for athletes engaging in 3 to 6 hours of training per day for 5 to 7 days per week.

8 to 10 g/kg/day (3.6 to 4.5 g/lbs/day) for athletes who partake in high-volume, endurance-based training -

unsaturated fatty acid

Fatty acids that have one or more double bonds between the carbon atoms in the carbon chain. These are typically liquid at room temperature, relatively unstable, and are prone to oxidative damage

qualitative research

Focuses on people in terms of how situations and experiences are perceived and how people interact and utilizes interviews and observations where the results are grouped together by themes that have emerged.

quantitative research

Focuses on variables that can be directly measured and assessed.

cardiovascular and thermoregulatory function.

Hydration status affects the two major influential factors concerning performance during exercise in a hot environment:

kidneys trying to clear excess water and the urine will be more dilute.

Hyperhydration results in

135 millomar

Hyponatremia (low-sodium concentration in the blood) sets in when sodium falls below what concentration?

bake, broil, grill

Identify a practical strategy and/or foods to help reduce total fat and saturated fat intake

evaluation stage

Identify individual differences and barriers key to program development and success.

understanding stage

Identify meaning of what is being said.

to lack will-power

Identify the types of foods and situations that are most difficult to deal with and create plans on how to overcome the lack of willpower or minimize its effects.

verbal persuasion

If a client is not sure that they have the ability to do a certain task, remind them of times in the past where they have successfully made changes. Maybe the client is not sure that they have time to do food preparation but they also said the same thing about fitting in exercise. Remind them that when they scheduled effectively they were able to exercise more

The percentage (%) by weight of the dietary ingredient in the product

If a food label in the EU and UK mentions a dietary ingredient in the product name or on the primary display panel, what must be included in the ingredients list in addition to the name of the dietary ingredient?

The amount of the nutrient in a serving of the product

If a supplement manufacturer makes a claim about a nutrient (e.g., a vitamin, mineral, amino acid, or type of fat), what information must it provide on the supplement facts label

The amount of the nutrient in a serving of the product

If a supplement manufacturer makes a claim about a nutrient (e.g., a vitamin, mineral, amino acid, or type of fat), what information must it provide on the supplement facts label?

<100

LDL cholesterol

Fermentable, Oligo-, Di-, Monosaccharides, and Polyols (FODMAPs)

Naturally occurring short-chain carbohydrates poorly absorbed in the small intestine.

need and hunger

Needing energy or feeling hungry

nutrient quality

Refers to the amount and variety of nutrients provided in a food or meal

meal prepping

Refers to the preparation of complete meals or components of meals in advance for a future period of time (e.g., meal prep for the week ahead

body ideal

Refers to what a person believes or wishes their own body looked like.

It sounds like..." "You feel like..." You want to do this but at the same time..." "Tell me more..."

Reflective listening may have a certain format that includes (but is not limited to) starting with the following phrases:

distal rewards

Rewards that are far away, such as a loss of 30 pounds.

proximal rewards

Rewards that are immediate - for example, the pleasure of eating high-sugar, high-fat foods.

selenium

Serves as antioxidants or in the regeneration of antioxidants

105,000 kcal cumulative deficit / 1,000 kcal per day = 105 days

Set timeline for achieving goal

self monitoring

Setting a red-light number in terms of weight regain as a trigger for action can be useful for maintaining long-term weight loss. This is best categorized under which maintenance-associated factor

self-efficacy

Setting weekly goals around grocery shopping and food preparation can be considered which characteristic of successful long-term weight maintenance

self-efficacy

Setting weekly goals around grocery shopping and food preparation can be considered which characteristic of successful long-term weight maintenance?

deficiency in the acetaldehyde dehydrogenase enzyme. T

Some individuals, particularly those of Asian descent, may have a

true

Some studies indicate that replacing some oils with MCT oil may support weight loss, but the effect was minimal

traditional eating

Something a person has grown up with or food related to special occasions

ergogenic aids

Something that improves either physical or mental performance

false

Sugar cane is a healthier alternative to high fructose corn syrup

brain activation patterns

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

travel

Pack heathy, non-perishable snacks for the journey. Research some restaurants at the destination ahead of time. Write out a list of healthy meals to stick to at restaurants. Look up one or two local grocery stores at your destination. Write a list of healthy foods to obtain at the local store and stock up on arrival.

Omega-3 and Omega-6 fatty acids

PUFAs. Alpha-linolenic acid (ALA) is mostly found in plant oils such as walnuts, flaxseeds and flaxseed oil, and chia seeds.

lack of time

Prepare larger quantities of healthy meals and snacks and store in appropriate serving sizes. Purchase snacks in preportioned sizes. Identifying recipes that are not time-consuming and easy to prepare.

binge eating disorder

ating much faster than normal Eating until uncomfortably full Eating large amounts of food when not hungry Eating alone and feeling embarrassed Feeling depressed or guilty after consumption

20,000x

avantame

simply means having personal faith in something that deepens feelings of belonging and peace with oneself and the world.

awareness, education, and growth

Energy balance

balance of calories consumed through eating and drinking minus the calories burned during the digestion and processing of food

Androstenedione Dimethylamylamine (DMAA) 1,3-dimethybutylamine (DMBA)

banned ergogenic aids

body reality

based on objective, measurable variables such as height, weight, body-fat percentage, and waist circumference

Psychology

based on qualitative inquiry, which relies on being able to observe behaviors and assess individuals based on what is being said.

iron

central in hundreds of metabolic processes, with the storing, transporting, and delivery of oxygen via hemoglobin and myoglobin being the most important of its myriad role

Acetylcholine

chemical messenger that is released in muscle cells to activate muscle contraction. It is essential for all movement.

Hormones

chemical messengers helping the different parts of your body communicate with each other

Metabolism

chemical processes within a living organism that provide energy

derived lipids

cholesterol

enhancing muscle protein synthesis and exercise-induced outcomes as well as reaching daily protein targets.

clear there is potential benefit from the ingestion of protein prior to sleep for

Suggest that he freeze some portions since cooked chicken only lasts for three to four days in the refrigerator

client expresses that he is planning on meal prepping and is going to cook enough chicken to last him for the whole week ahead. What might a Nutrition Coach suggest for food safety reasons?

Add some protein to her snack

client expresses that she usually likes to have a piece of fruit as a snack in the afternoon, but she is usually hungry again soon after. What might a Nutrition Coach recommend she do to prolong satiety?

the client is unable to adhere to a low carb diet

client has been struggling to lose weight on a low-carb diet. Which item is most likely to be true?

View the lapse as temporary and as a learning experience to strategize how to prevent it in the future

client has been successfully maintaining weight loss for the past 3 months, but then has a bad weekend during which they overate. Which item represents the best approach in handling this situation

social modeling

client is part of a peer-group that has shared the same struggles with eating properly and trying to lose weight but is now in the Action stage; of which of the following is this an example?

third step in behavioral change

client must value the potential outcomes and believe that changing their habits will accomplish their goals

rigid restraint

client sees a Nutrition Coach having previously followed a diet that separated foods into healthy and unhealthy choices. What sort of dietary approach does this represent

Situational Barrier

client tells their Nutrition Coach that coworkers bring donuts to work every morning. Which psychological barrier to adherence does this represent?

confusion

client tells their Nutrition Coach, "First the experts told us to decrease our fat intake, now they tell us to decrease our carb intake! I don't know what to do." Which psychological barrier to adherence does this represent

self-monitoring

client tracks food intake online and tracks body weight daily. What adherence-promotion factor does this behavior fall under

vitamin D

found in many of the same foods as vitamin A: salmon, sardines, mackerel, tuna, cod-liver oil, shiitake mushrooms, fortified milk, and fortified cheese.

Vitamin D

found in our bodies comes from the conversion of cholesterol from direct exposure to sunlight. This makes it unique among the fat-soluble vitamins in that dietary sources are often not sufficient to maintain adequate levels. Sunlight and/or supplementation is necessary.

folate

found in similar foods as B12: fortified grains, seafood, lean meats and poultry, eggs, legumes (beans and peas), nuts, seeds, and soy products.

B7

found in similar foods as vitamin B6: organ meats, fish, nuts and seeds, and dairy.

B5

found in similar foods as vitamins B1, B2, and B3. Primarily, it is found in fortified and enriched grains, fish, beef, chicken, lentils, many seeds, and even shiitake mushrooms.

B2

found inbeef, fish, pork, milk, mushrooms, peanuts, avocados, and eggs.

contain fatty acis

found mostly in animal products: cheese, beef, pork, chicken, butter, full fat dairy, and egg yolks.chocolate and cocoa butter, coconut, and palm kernel oils

vitamin c

found primarily in bright colored fruit (e.g., oranges, strawberries, guavas, or cherries), bell peppers, cruciferous vegetables, dark leafy greens, and tomatoes.

floride

found primarily in drinking water in the United States:

Vitamin A

found primarily in fish, specifically fish oils such as cod liver oil. It is also found in butter, eggs, some cheeses, and beta-carotene-rich foods such as carrots, squash, and kale.

choline

found primarily in organ meats and egg yolks. It can also be found in oysters; dark, leafy greens; cauliflower; and mushrooms.

whole fruits

fruits

fueling the activity for optimal performance and then replenishing muscle glycogen stores and facilitating muscle repair from protein consumption.

fueling techniques for performance are focused on

major source of energy, metabolizing fat-soluble vitamins, and providing heat insulation for the body.

functions of fat

Concentrated alcoholic beverages, such as spirits

generally produce a greater rise in BAC compared to a beverage with a lower percent of ethanol, as each drink contains more ethanol.

micronutrients

generate energy and make the engine run. The oil is critical for allowing the engine to run smoothly, enabling all the parts to move

Chylomicrons and VLDLs

get triglycerides into the cells with the help of lipoprotein lipase, an enzyme found in the endothelium of the cells. T

100

glucose

The primary difference between the ATP-PC system and the anaerobic glycolytic system

glycolysis provides a rapid supply of ATP for up to 2 minutes, compared to only seconds for the ATP-PC system.

micelles

go to the absorptive surface of the intestinal cells and release the monoglycerides, fatty acids, and fat-soluble vitamins into the digestive tract lining.

iodine deficiency

goiter and hypothyroidism

another creatine dose

gradually increasing muscular stores by consuming a daily dose of 3 to 5 grams a day over 3 to 4 weeks.

6oz

grains per day

Social well-being

has a strong focus on personal relationships and whether or not an individual feels supported

Vitamin E supplementation

has been shown to be beneficial on lipid peroxidation and measures of oxidative damage even in otherwise healthy people

creatine monohydrate

has been shown to elevate muscular creatine stores when consumed at 3 to 5 grams a day over approximately 4 week

Vitamin D

has the highest rate of deficiency world wide

lipoprotein

hat is defined as a combination of fat and protein that transports cholesterol and other lipids to and from various tissues through the blood?

supplements labeled as fat burners

have a limited impact on weight loss with most ingredients lacking quality evidence

glucose and fructose

have a primary role of serving as a fuel source for immediate use or as a storage form as glycogen in muscle and liver cells. While they are a preferred fuel for performing muscular work, excessive intakes may not be healthy.

saturated fatty acid

have single bonds between the carbon atoms and are saturated with hydrogen atoms.

2 µg/kg per day.

he maximal daily intake of mercury recommended by the World Health Organization

unconditional positive regard

he support of a client regardless of what they say or do - it is the belief that the client is trying their best despite perceived destructive behaviors.

proteins

help maintain fluid balance on the cellular level as part of their role as transporters across cell membranes, allowing water to move between the cells and the blood

proteins and amino acids

help regulate the body's acid-base balance by binding to free hydroxyl groups or hydrogen ions in the blood to help maintain a neutral pH.

cholesterol

helps in the production of steroid hormones as well as vitamin D

fat

helps provide the feeling of fullness (satiety)

folate

helps regulate single-carbon transfers, both accepting and donating single carbons to chemical reactions.These single-carbon reactions are critical as they help produce red and white blood cells as well as DNA when cells make copies of themselves.

Metabolism

hemical processes occurring within the body to convert food to energy.

chromium 6

hexavalent

above 69

high GI

5or more per day or 15 or more per week

high risk drinking for males

4or more per day, 8 or more per week

high risk drinks for females

impact muscle mass, bone density, fertility, and sexual function and an increase in breast cancer

hormonal changed from alcohol may

insulin

hormone produced by the pancreas that is released when blood glucose levels are high, promoting the uptake of glucose for fuel or storage as glycogen

CCK (Cholecystokinin)

hormone released in the gastrointestinal system and is responsible for stimulating the digestion of fat and protein (Sekiguchi, 2016). CCK is secreted by cells of the upper small intestine.

ghrelin

hormone that is produced and released primarily by the stomach, with small amounts also released by the small intestine, pancreas, and brain

Testosterone

hormone that plays a key role in carbohydrate, fat and protein metabolism. It has a major influence on body-fat composition and muscle mass in men.

gluten

hose with celiac disease must restrict

less than 10 percent

how many calories from dietary fat should you consume?

33% of children under 5

how many deficient in vitamin A

7.1

how many kcals are liberated from ethanol for energy?

4

how many servings of fruit per day?

90%

how much alcohol is metabolized in the liver by adh?

140 grams

how much potassium in the body

0.2 to 0.4 gram/kilogram body weight taken 1 to 2.5 hours before exercise or split doses over 3 hours.

how to take sodium bicarbonate

2- to 4-week loading phase using 4 to 6 grams daily in divided doses

how to use beta alanine

encourage consumption of 500 mL of water before bed and another 500 mL of water in the 2 hours before exercise.

hydration suggestion to healthy clients who are concerned

fatty acids

hydrogen, carbons, and oxygen.

saturated fatty acid

hydrogenation of the carbon atoms that makes these fats stable, giving them a long shelf life

Carbohydrate periodization

involves manipulating carbohydrate intake on a day-to-day or even a meal-to-meal basis

quality of life

involves overall physical, mental, and social well-being. It describes how happy and positive an individual is regarding each of these domains

18

iron miligrams per day

plasma osmolality

is a key driver of thirst.

Leucine

is a primary factor for increasing muscle protein synthesis to facilitate muscle recovery and growth.

Metabolic Equivalent (MET)

is often used to describe RMR and energy expenditure.

AI

is set when there is not enough evidence in the scientific literature to establish an EAR and is often limited to specific groups of people in which there is evidence.

VLDL

is stripped and turns into LDL,

portion size

is the amount of food or food product that an individual chooses to put on their plate or consume in a sitting

glycogenolysis

is the breakdown of stored glycogen to glucose. Refer to Lesson 2 for more information.

Vitamin K2

is the product of bacterial fermentation and must either be made by the gut bacteria or consumed in supplemental form, come from some animal foods, or be derived from bacteria

serving size

is typically a specific quantity that serves as a reference amount for the nutrition content and value of that food

ncreased LDL-C (low-density lipoprotein cholesterol)

ketogenic diet comprised of a high-fat intake can lead to what potential negative impact in genetically susceptible individuals?

true

ketogenic diet may be safe to consume for many people who exercise moderately —especially if the diet is composed of whole, minimally processed food and adequate micronutrients and fiber are provided

true

ketogenic diet may raise LDL cholesterol levels and may not sufficiently fuel high-intensity workouts?

selenium

key component of several selenoproteins that serve as antioxidants or in the regeneration of antioxidants

gathering information, avoiding bias, having an appropriate level of empathy, and being aware of personal actions

keys to being empathetic

the Federal Trade Commission (FTC) or the FDA prior to their sale and marketing

label claims for supplements do not have to be approved by

Oligosaccharides

largely resistant to digestion because the human digestive tract lacks the necessary enzymes that can chemically break down many of these structures

creatine use

lasting 5 to 7 days consuming 20 to 25 grams daily, or about 0.3 gram/kilogram of body weigh in doses split throughout the day, followed by a maintenance phase that consists of consuming a daily dose of 3 to 10 grams daily, with the higher-maintenance dose likely more appropriate for individuals with greater muscle mass

vitamin K

lead to bleeding disorders where people cannot stop bleeding and osteoporosis.

Mild zinc deficiency

lead to impaired growth, which can be corrected through supplementatio

hyponatremia

lead to malaise, nausea, cramps, headache, and slurred speech, with extreme cases leading to cardiac arrest and death

Vitamin E deficiency

lead to neurological disorders that include uncontrolled movement and slurred speech.

Vitamin B3 deficiency

leads to inflammation of the skin, headache, diarrhea, memory loss, and, in severe cases, it can lead to death.

deficiency of choline

leads to organ dysfunction, primarily fatty liver and damage to muscle tissue

The control of appetite is closely regulated by specific hormones, including

leptin, CCK, ghrelin, and PPY

CSPI

limit 100 kcal or 6 ½ teaspoons (women) and 150 kcal or 9 ½ teaspoons (men) (CSPI, 2015)

AHA

limit of 6 added teaspoons (women) and 9 added teaspoons (men) (AHA, 2016)

lipoproteins

lipid plus protein

you want low LDLS

lipoproteins bring cholesterol to cells. Leave us alone, LDLs.

unsaturated fatty acids

liquid at room temperature, found primarily in plant sources, and are relatively unstable

Whey protein concentrate (WPC)

liquid fraction of milk and is typically about 80% protein with small amounts of carbohydrates, fat, and lactose. It contains bioactive ingredients such as beta lactoglobulin, alpha lactalbumin, and lactoferrin, which play a role in immune system function and is, therefore, less refined than the isolate form

the right diet and training

losing body fat and gaining muscle simultaneously is possible with

under 55

low GI

Magnesium supplements

lowered fasting glucose, LDL-c, and triglycerides and raised HDL-c in people with Type 2 diabete

fiber

made up of edible parts of a plant that are resistant to digestion and absorption in the small intestine

380

magnesium miligrams per day

environmental conditions, level of exertion, training status, body composition, and clothing

main factors affecting heat stroke

Choline

main roles of choline are to aid in providing structure for cell membranes and as a critical molecule for the production of the neurotransmitter acetylcholine

calcium

makes up 1-2 % of the body and is the most abundant

Casein

makes up 80% of the protein in milk. Although it is a complete protein source, it contains less leucine and is insoluble in acid, forming clots in the stomach acid, thereby leading to slower digestion and absorption

B3

many of the same foods with B1 and B2: beef, fish, pork, milk, mushrooms, peanuts, avocados, and eggs

PHOS

margarine and vegetable shortening, as well as fried foods such as French fries, doughnuts, fried chicken, baked goods, snacks, and nondairy coffee creamer

400-500 mgs

maximum safe caffeine for adults

EPA and DHA from fish and shellfish,

may help decrease the risk of developing CVD

B6

may help reduce the risk of complications in people with diabetes

The first method of creatine dose

may result in a faster loading and more immediate performance benefit due to higher creatine stores

The phrase "hitting the wall"

means that most of the muscle glycogen stores have been used up and the body is trying to convert other forms of stored energy (lean tissue and fat) to glucose, as glucose is the required substrate.

Vitamin E

one of the main antioxidant molecules in the body and it protects cells from oxidative damage.

chromium

one of the most abundant minerals on earth.

hydration

only plays a small role in heat illness or heat stroke

galactose

only present in dairy products, forming part of the milk-sugar lactose.

intense and prolonged training

only situation that essentially requires sport-beverage consumption is during

4 meals/day each with 21 grams of protein

optimal muscle protein synthesis

the FDA

over-the-counter medication and prescription drugs are subject to premarket testing and approval by

alter the availability of glucose in a proceeding training session.

ow- to moderate- to high-carbohydrate meals are used to

bitter Seville oranges (citrus aurantium),

p-synephrine

lipoproteins

particles in the blood comprised of proteins, phospholipids, triglycerides, and cholesterol.transport triglycerides and cholesterol to and from the tissues of the body, particularly between the liver and adipose tissue.

whey

particularly rich in EAAs (50% by weight), with the highest leucine content, when compared to other animal protein sources

1%

per ent of mag found in circulation

1

percent of calcium in circulation

99

percent of calcium in tissues, bones and teeth

55%

percent of information interpreted through body language

19%

percent of mag found in other tissues

compound lipids

phospholipids

1714

phosphorus milligrams per day

k1

phylloquinones

Maslow's Hierarchy of Needs

physiological, safety, love/belonging, esteem, self-actualization

other eating disorders

pica, rumination disorder, Avoidant/Restrictive Food Intake Disorder (ARFID), Other Specified Feeding or Eating Disorder (OSFED), and Unspecified Feeding or Eating Disorder (UFED)

sodium intake

pivotal dipsogenic signal when attempting to restore total body water after training.

one or more essential amino acids.

plant sources, with the exception of soy, are limited in at least

choline

play a role in changing how the genes are expressed by adding specific tags, methyl groups, to your DNA. This process can change whether genes are turned on or turned off

fat

plays a vital role in nutrient absorption, hormone regulation, heart health, blood pressure regulation, protection of vital organs, and hair and skin health.

vitamin D

plays many critical roles in human health, including immune function, bone formation, and calcium metabolism

calcium

plays well-known role in the structural integrity of the skeleton; it is the critical mineral in the crystalline structure that makes up bone tissue.

20

polyunsaturated fat grams per day

nonverbal communication

posture, eye contact, gestures, facial expressions, tone of voice, and body position

4044

potassium miligrams per day

casein protein

pre-sleep protein ingestion results in adequate digestion and absorption during overnight hours and that 40 grams of casein protein administered prior to sleep leads to greater amino acid availability and 22% higher MPS rates than a placebo among recreational athletes performing regular resistance training.

Stages of Change

precontemplation, contemplation, preparation, action, maintenance

potassium

present in all tissues in the body and is required for maintaining concentration

sodium

present in virtually every tissue of the body and is essential for maintaining gradient balance, fluid status, and cardiac rhythm.

Vitamin E

primarily found in nuts and seeds as well as oils derived from them. It is also found in fish, such as salmon, as well as butter and avocado.

acid base balance

process of achieving, or the state of, equilibrium between acidic and alkaline molecules.

Vitamin E

protects cells is by reducing the oxidation of fatty acids that make up cell membranes and other critical structures within cells

56 grams

protein for men,

46 grams

protein for women

effective strategy for increasing lean mass.

protein is necessary for the repair and building of muscle, without a proper resistance-training program to stimulate growth, mindlessly adding protein itself

9 gs

protein per day

aerobic energy system

provides energy for low-intensity activities that last anywhere from 2 minutes to a few hours.

Anaerobic (Glycolytic) Energy System

provides energy for medium to high-intensity bursts of activity that last from 10 seconds to 2 minutes

zinc

provides structure to cells and helps reactions occur. It is the most abundant intracellular of the trace elements and plays regulatory roles in transcription via transcription factors and stabilizes nucleic acids. It is also neccesary for the creation of tubulin, giving cells their internal rigid structure and allowing them to properly maintain their shape and function.

B6 compunds

pyridoxal, pyridoxine, and pyridoxamine.

B5 deficiency

quite rare and occurs in cases of severe malnutrition, so it is not a primary concern for most people

The respiratory exchange ratio (RER)

ratio between the amount of carbon dioxide (CO2) produced in metabolism and oxygen (O2) used.

B6 compounds

re involved in the breakdown of glycogen into glucose and the production of glucose and neurotransmitters

motivation

reasons that drive a person to take actions.

stages of listening

receiving, understanding, remembering, evaluating, and responding

les than 10% of total calories

recommend daily sugar intake

Protein Creatine monohydrate Essential amino acids

recommend muscle gain supplements

25 grams per day

recommended fiber intake for women

Hyperthyroidism

reduced resting energy expenditure, weight gain, increased cholesterol levels, reduced lipolysis, and reduced gluconeogenesis

conditions of low hepatic glycogen content, may lead to severe hypoglycemia

reduction in concentrations of pyruvate from alcohol consumption may impact hepatic gluconeogenesis, which,

the anabolic window

refers to a period of time following exercise in which nutrients such as protein and carbohydrates can be used to maximize muscle growth and glycogen replenishment.

Social wellness

refers to our ability to form and maintain relationships with others.

added sugars

regular (cane) sugar, brown sugar, coconut nectar, date sugar, turbinado, raw sugar cane, and many other aliases for sugar itself

Qualitative aspects

relate to the biologic utilization of nutrients in the food as consumed by humans and explore the potential for interaction among nutrients.

the key to recovery hydration

replace sweat-loss fluids and maximize the retention of those fluids before the next training session

Glucose (sometimes also referred to as dextrin or dextrose), fructose, and galactose

represent the three nutritionally important monosaccharides to humans.

B6

represents a class of several related (but different) molecules, each of which are important for optimal health

vitamins B1 and B2

required for the Krebs cycle to function properly,

Consumer Labs

requires that products from consumer channels be randomly tested once a year. Approval indicates the product was tested for ingredient identity, strength , purity and disintegration

muscle protein synthesis (MPS), which is further stimulated and augmented by protein ingestion

resistance exercise stimulates

inulin and glucagon

responsible for preserving blood glucose.

HDL

responsible for retrieving excess cholesterol from the cells and bringing it back to the liver

iron

responsible for roughly 50% of all cases of anemia

deficiency in B2

result in dry skin, sore throats, and inflammation primarily due to its role in the antioxidant system

Menkes disease

results in seizures, brain atrophy, and hypotonia and is corrected by early copper supplementation

400x

saccharine

creatine monohydrate, caffeine, beta alanine, and sodium bicarbonate.

samples of ergogenic aids

17

saturated fat grams per day

fatty acids

saturated fatty acids or unsaturated fatty acids

Urine-specific gravity (USG)

scale that represents the ratio in which the pathway of light is bent (or refracted) after traveling through a liquid in comparison to light passing through water that has no solute content.

thioredoxin reductase and glutathione peroxidase

selenoprotains

200 lbs × 1% body weight loss per week = 2 lbs/week (0.9 kg)

set weekly calorie deficit

Meta-analyses and systematic reviews

Supplements that have undergone which of the following types of research have the strongest level of scientific evidence and credibility?

intestinal permeability

Term describing the control of material passing from inside the small intestine to the rest of the body, also known as leaky gut.

vitamins A, C, D, and E, choline, potassium, magnesium, iron, calcium, and fiber.

The 2015-2020 DGA report identified key nutrients that are under-consumed, including

sweat-loss volume and a fluid deficit should be limited to less than 2% of body mass.

The American College of Sports Medicine (Sawka et al., 2007) recommends that fluid intake should not exceed

0.8 g/kg of body weight per day

The Recommended Dietary Allowance (RDA) for protein is which of the following?

FDA

The U.S. Food and Drug Administration is responsible for protecting the public health by ensuring the safety, efficacy, and security of human and veterinary drugs, biological products, and medical devices, and by ensuring the safety of our nation's food supply.

beverages

The United States consumes more sugar than any other country in the world. From the options provided, what food category represents the largest source of sugar intake in the U.S. diet?

Western diet

The Western Diet (sometimes called the Standard American diet) refers to a dietary pattern consisting of high intakes of processed foods, prepackaged foods, fried foods, high-sugar drinks, and foods high in both refined carbohydrate and fat.

water soluble

The ability to be dissolved in water - for example, salt, which is sodium-chloride, dissolves in water and is considered water-soluble.

willpower

The ability to control impulses

External Validity

The ability to generalize the results of a study.

Test-Retest Reliability

The ability to get similar results when something is measured under the same conditions.

empathy

The ability to identify with another person's feelings, attitudes, or thoughts.

reducing the body's need to utilize its own fat stores.

The acetate from ethanol metabolism provides ample acetyl-CoA to the aerobic pathways, thus

sodium bicarbonate

The acidic chyme leaving the stomach must be neutralized before any digestion can occur in the small intestine. What compound neutralizes this chyme

programing

The action or process of scheduling something.

Scope of Practice

The actions, procedures, and processes that a professional is allowed to undertake in keeping with the terms of the professional's license or credential.

1.6 grams and 1.1 grams per day for males and females (ages 14 to 51+ years), respectively.

The adequate intake (AI) for omega-3 fatty acid is

Percent Daily Value

The amount in a serving contributed toward the recommended daily value for a nutrient, based on a 2000-calorie diet.

energy balance

The amount of calories consumed compared to the amount of calories expended

their size, gender, training program, and sport

The amount of carbohydrates an endurance athlete needs varies tremendously based on

Thermic Effect of Food (TEF)

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

Resting Metabolic Rate (RMR)

The amount of energy (i.e., number of calories) an individual uses at rest in order to sustain basic processes in the body - this value is often considered for a 24-hour period.

BAC

The amount of ethanol in the blood relative to water.

portion size

The amount of food an individual chooses to serve themselves.

nutrient density

The amount of nutrients provided by a food or meal relative to the total calories in the meal.

added sugar

The amount of sugar that has been added to a food product (does not include sugar that is a natural part of the food).

evaluate

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.

EAR

The average daily dietary intake level that is sufficient to meet the nutrient requirement of nearly all (97 to 98 percent) healthy individuals in a group.

Recommended Dietary Allowance (RDA)

The average daily dietary intake level that is sufficient to meet the nutrient requirement of nearly all (97 to 98%) healthy individuals in a group

The Scientific Method

The process of formulating explanations about the natural world and testing those explanations with experiments and data.

energy metabolism

The process of generating energy (in the form of ATP) from nutrients we consume in our diet is referred to as which of the following

hydrometry

The process of monitoring water within the body to determine body composition.

beta oxidation

The process that occurs within the cell's mitochondria to produce glycerol and fatty acids.

made with organic ingredients

The product contains at least 70% organic ingredients. The remaining 30% are still subject to various standards, including the use of non-genetically modified organism (Non-GMO) ingredients.

organic

The product contains at least 95% organic ingredients (not including water and salt).

100% organic

The product contains only organic ingredients, i.e., those produced using organic standards (not including water and salt).

lean body mass

The proportion of the human body that excludes fat mass, including organs, muscle, and bone.

protein quality

The quantity of essential amino acids found in, and the digestibility of, a protein.

sex, body mass, the type of beverage consumed, whether the stomach is empty, and the speed at which the alcoholic beverage is consumed

The rate of absorption and subsequent amount of alcohol circulating in the blood [i.e., blood alcohol content (BAC)] is dependent on a number of factors, including

8- to 12-ounces of a variety of seafood that is low in mercury

The recommendation is that pregnant women eat at least

Adequate Intake (AI)

The recommended average daily intake level based on observed or experimentally determined estimates of nutrient intake by groups of apparently healthy people that are assumed to be adequate - the AI is used when an RDA cannot be determined

138gs per day

The recommended dietary allowance (RDA) for carbohydrates for adults aged 19 years and older is set a

Dietary Reference Intakes (DRIs)

The recommended intake of various nutrients as determined by the Food and Nutrition Board of the Institute of Medicine - the DRIs include recommendations like the Recommended Dietary Allowance (RDA) and Acceptable Macronutrient Distribution Range (AMDR)

Dietary Reference Intakes (DRIs)

The recommended intake of various nutrients as determined by the Food and Nutrition Board of the Institute of Medicine - the DRIs include recommendations like the Recommended Dietary Allowance (RDA) and Acceptable Macronutrient Distribution Range (AMDR).

isocaloric

The same number of calories

ability

The skill and knowledge to be able to perform an action/accomplish a feat

both where it is from and what form it is found

The source and form of a micronutrient impacts its bioavailability

rate of absorption

The speed at which ethanol enters the bloodstream from the stomach

physiological, psychological, environmental

There are numerous obstacles to successful weight loss including which of the following?

weakness, confusion, cramping, vomiting

There has been much discussion about the risk of Exercise-Associated Hyponatremia (EAH). Without diagnosing, what are some less severe symptoms that a client could exhibit who might be experiencing EAH often confused with severe dehydration? Check all that apply.

villi

These are small, finger-like projections located on the walls of the intestine that extend into the intestinal tract that serve to increase the body's surface area for absorption of nutrients.

rationalizing precontemplator

These clients do not feel as if they are in personal risk from their behavior. Action: Empathy and reflective listening - Let the client talk about the pros of their behavior

Rebellious precontemplator

These clients have the information to know that their behaviors are problematic. They are, in fact, adamant about not changing. Action: Ensure the client that no one can force them to make any changes and that you have no intention of making them do anything they do not want to do. Provide them with a variety of options to see if one is appealing.

Reluctant precontemplators

These clients lack proper knowledge or think the goal is too far away. They may not recognize the consequences of their current behaviors. They may not want to risk the discomfort or challenge of changing. Action: Empathetic listening and providing sensitive feedback

resigned precontemplator

These clients may feel overwhelmed by the change process. Changing seems hopeless to them. Action: Instill hope and explore barriers to changing.

trans fats

These fats adversely affect a range of CVD risk factors, including raising LDLs and triglycerides, lowering HDLs, increasing inflammation, and promoting endothelial dysfunction.

you want high HDLS

These remove cholesterol to the liver. Hello liver, goodbye cells

hydrophobic

Water fearing - will not dissolve in, or react with, water. lipids are

roughly equivalent

Water in the body continuously seeks to find a distribution in ICF and ECF spaces where the number of solutes in each compartment is

hydophilic

Water loving - will dissolve in, and react with, water.

1.2

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

1.55

What activity factor adjustment should be made for people who engage in a moderate level of physical activity

Decreases left ventricle contractility and increases heart rate

What acute effect does drinking alcohol have on the heart?

tryglycerides

What are both chylomicrons and very-low-density lipoproteins responsible for transporting in the bloodstream?

About 12 g/kg/day

What are carbohydrate guidelines for endurance athletes who partake in very-high-volume, endurance-based training such as athletes engaging in > 6 hours of training per day at 5-7 days per week?

Avoid setting too many goals; opt for only one or two goals to start Keep goals modest and short; typically no more than a month Set specific goals that are quantifiable (uses

What are effective strategies to minimize goal setting challenges and pitfalls?

performance goals

What are goals in relation to one's own level of performance or behavior

Salmon and mackerel

What are good sources of Omega-3 fatty acids

plant oils

What are good sources of Omega-6 fatty acids?

a fuel source from fat produced in the liver

What are ketone bodies?

lack of fiber and lose out on phytochemicals

What are some downsides to juicing fruits and vegetables compared to consuming them raw?

White/Brown Rice and Quinoa

What are some examples of gluten-free grains a client could consume who have celiac disease or have heightened gluten sensitivity

empathtic, collaborative, common eyes with their clients goals in mind

What are some key characteristics a Nutrition Coach might exhibit when using Motivational Interviewing with a client? Check all that apply

18 grams for men; 15 grams for women

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

5 to 6 g/kg/day

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

5 to 6 grams/k

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

Increased non-REM sleep and decreased growth hormone secretion

What are the likely effects of consuming alcohol prior to going to sleep

Promotes overeating and consequential weight gain compared to glucose. The body continues to create energy from fructose even if the body doesn't need it. There is no difference in how the body metabolizes fructose compared to glucose.

What are the major differences between fructose and glucose

Basal metabolic rate, thermic effect of activity, thermic effect of food

What are the three components that make up total daily energy expenditure

A grocery list

What is one tool that consumers can create and use to navigate and streamline their grocery shopping?

Offer to bring a healthy dish to share

What is one useful strategy that clients can employ at holiday potlucks and family dinners to stay on track with healthy eating

A fixation on only eating healthy food.

What is orthorexia

fats

What is required for the body to absorb fat-soluble vitamins?

Recording and evaluating one's own daily behaviors, usually in the form of a journal or calendar

What is self-monitoring

The nutritional value of the product, and how it fits into the context of their diet, health, and fitness goals

What is something that clients should consider when buying any packaged food product

45-65%

What is the Acceptable Macronutrient Distribution Range (AMDR) for carbohydrates

20-35% of total calories

What is the Acceptable Macronutrient Distribution Range for fat?

Coconut oil probably has a neutral effect on heart health.

What is the BEST information to share with a client about coconut oil intake?

0.5% to 1.0% of body weight per mont or 1 to 2 pounds (0.45 to 0.9 kilogram) per month

What is the MOST appropriate rate of weight gain (muscle mass) for most individuals

0.5% to 1.0% of body weight per week or 1 to 2 pounds (0.4 to 0.9 kilogram) per week

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

130 gs/day

What is the RDA for carbohydrates for adults aged 19 years and older?

45-65%

What is the RDA for carbohydrates for adults aged 19 years and older?

150 μg/day

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

900 μg/day

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

under 2

What is the age group that should avoid consuming reduced fat milks?

self awareness

What is the best place to start when it comes in building effective coaching skills

provide a behavior to replace it

What is the best way to discuss a problematic behavior with clients?

riboflavin

What is the common name for vitamin B2?

niacin

What is the common name for vitamin B3

nutrient intake value that is estimated to meet the requirement of half the healthy individuals in a group.

What is the definition of Estimated Average Requirement for a nutrient?

periodization

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

Acetate

What is the end-product of ethanol metabolism, which is then converted to acetyl-CoA similar to the beta-oxidation of fatty acids?

teach back method

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?

Absorbed into the portal vein and processed through the liver

What is the final step in protein digestion and absorption that occurs once all peptide chains have been broken down into their individual amino acids?

to deliver cholesterol to the liver

What is the function of high-density lipoproteins (HDL)?

Retinoids

What is the group of compounds that make up the vitamin A family called?

30:1

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

Increased short-burst intensity

What is the key benefit of supplementing with creatine monohydrate for performance enhancement?

albumin

What is the main protein involved in regulating fluid balance?

An increase in energy intake so energy intake matches energy expenditure

What is the main reason for a weight loss plateau?

2 µg/kg

What is the maximal recommended daily intake of mercury?

side chain

What is the molecular component that makes each individual amino acid unique

C6H12O6

What is the molecular structure for glucose?

It should be simple and focused on the most important aspects

What is the most important aspect of data analysis?

136 to 151 millimolar

What is the normal range for the extracellular concentration of sodium?

pesticide use

What is the primary difference between conventional and organic agriculture

They use unrealistic doses of fructose.

What is the reason that most studies researching the health effects of fructose are not relevant?

<10% of calories

What is the recommendation for saturated fat according to the US Dietary Guidelines, the World Health Organization, and the Joint Food and Agriculture Organization

6 teaspoons

What is the recommended amount of added sugar suggested by the American Heart Association for American adult women?

A limit of 6 added teaspoons

What is the recommended amount of added sugar suggested by the American Heart Association for American adult women?

General intake needs to avoid adverse health effects

What is the recommended dietary allowance (RDA) for protein seeking to address for the population?

a deck of cards

What is the recommended portion size for meat/poultry in the UK according to the British Dietetic Association?

damage to bones

What is the result of extended periods of high doses of fluoride?

Replenish depleted glycogen stores in the liver and muscles.

What is the second priority for ingested carbohydrates in the human body once immediate fuel needs have been met?

Effective motivational interviewing helps clients discover their own reasons for change,

What is the underlying purpose of using Motivational Interviewing as a strategy to help a client change their behavior

outcome goal

What kind of goal involves a weight loss competition amongst friends?

carbs

What macronutrient is most affected by an individual's training volume

chelation

What medical therapy is used to remove metals from the body, specifically things like iron, mercury, arsenic, and/or lead?

use of pesticide

What method of pest control is used least in organic agriculture

10%

What minimum threshold of weight loss substantially reduces risk of many chronic diseases (e.g. diabetes and cardiovascular disease)?

heat, humidity, and convection

What other factors, aside from hydration status, can contribute to heat illness? Check all that apply.

habbit

What people are accustomed to or familiar with eating

40-80%

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

60

What percent of magnesium in the human body is found in bone tissue?

1-2%

What percent of the body is made of calcium

Increased carnosine in skeletal muscle

What physiological effect is seen in the body after supplementing with beta alanine

0.5-1.0% of body weight

What range of weight gain is considered a realistic rate of weight gain per month for people trying to gain lean body mass (i.e. muscle tissue

0.25 to 0.5%

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?

Harvard Healthy Eating Plate and USDA MyPlate

What resources should a Nutrition Coach direct a client to for additional information on healthy eating and portion control

Harvard Healthy Eating Plate and USDA MyPlate

What resources should a Nutrition Coach direct a client to for additional information on healthy eating and portion control?

serving size

What should be the first area of focus when reviewing a Supplement Facts Label

serving size

What should be the first area of focus when reviewing a Supplement Facts Label?

1 g/kg/day

What should the fat target be set at for endurance athletes?

Food Frequency Questionnaire, food diary

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

6 months

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

calorie intake

What type of data is considered hard data?

Do-Your-Best Goals

What type of goal cannot result in a failure to be reached?

Carbohydrate (1-4 g/kg), 20-30 g lean protein, low fiber and fat

What type of nourishment should a strength athlete consume in their pre-exercise meal?

Whole fruits and vegetables

What types of foods are the best example of staples of a low energy density diet

match verbal and non verbal cues

What's the best way to develop trustworthiness

allergic reaction

Wheat allergy is best described as which of the following?

emotional support

When a client indicates that they are struggling with changing their eating habits, let them know that even though it is a difficult change, they are not alone in this process and that they will not be abandoned in this process.

plasma osmolality related to thirst drive

When a considerable volume of water (but less water than was lost in sweat) is consumed after dehydration, much of it remains in the ECF, further decreasing

ATP-PC system

Which energy system is primarily used during the start of a sprint, powerlifting, or throwing a discus?

Katch-McArdle

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

Dehydrated + No water during exercise

Which has the greatest effect of on a client's heart rate regarding hydration when exercising in environments of temperatures excess of 90 degrees?

Reduced risk for cardiovascular disease by binding to cholesterol particles

Which health benefit is attributed to soluble fiber?

runner completing a 4.5 hour marathon in cool weather.

Which individual would be most likely to be at risk for exercise associated hyponatremia?

acetaldehyde

Which intermediate substrate in the processing of ethanol is highly toxic and must be metabolized rapidly and preferentially above all other macronutrients

caffeine

Which is the only "fat burning" supplement that, when used safely and moderately, has strong evidence showing it to be effective at helping to improve body composition

loss of dietary adherence

Which item best explains most weight-loss plateaus, especially early in a program

Tenacity of eating habits

Which item best represents a psychological barrier to dietary adherence

A relationship based on mutual understanding and trust

Which item best represents rapport?

optimal foraging theory

Which item refers to the amount of calories provided from a food, in relation to how much energy and time it took to get

Consider plateaus as maintenance practice or opportunities to test program sustainability

Which item represents a method for cognitively reframing a weight-loss plateau

Only keep foods in the house that need to be prepared or cooked (not premade or prepackaged).

Which item represents a method for overcoming environmental barriers to adherence

choose foods with similar volume , but less calories

Which item represents a method for re-establishing an energy deficit after a plateau

impaired satiety signals

Which item represents a reason for poor long-term weight maintenance statistics

Keep calorie-dense, hyperpalatable foods out of the house.

Which item represents the best way to manage a hyperpalatable, energy-dense food environment?

calcium and sodium

Which mineral can be found in all of the following food sources: dairy, seafood, whole grains, and green leafy vegetables?

health belief model

Which model offers additional structure when coaching clients who are facing illness or are already ill?

thermic effect of food

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

The Nutrition Coach respects and accepts the client.

Which of the following allows for empathetic listening to occur?

Monk Fruit Extract, Steviol Glycosides

Which of the following are considered natural NNS Sweeteners

Structure of bodily tissues, fluid and ph balance,Hormones, enzymes, and neurotransmitters,Immune system function

Which of the following are functions of protein within the human body

Eat before drinking alcohol to slow absorption and speed up processing, Stay hydrated so ethanol concentration in the blood stays lower

Which of the following are healthy techniques to reduce the impact of alcohol intoxication

vitamin A and C

Which of the following are no longer required to be listed on the new Nutrition Facts label?

Men have a higher percentage of bodily water andFirst pass metabolism is greater in men

Which of the following are reasons why men, on average, will have a lower blood alcohol content (BAC) than women after consuming the same quantity of ethanol?

Supportive Language

Which of the following best demonstrates positive verbal communication?

It begins by making a quick list of foods and beverages consumed by the client

Which of the following best describes a characteristic of a 24-hour recall?

dissonance

Which of the following can be described as a lack of harmony in the client-coach relationship?

Intermittent dietary strategies

Which of the following can help a client adhere to a diet without negatively effecting long-term success?

2 glucose

Which of the following combine to make maltose?

Calories from fat

Which of the following components is not required on the new/revised nutrition facts label?

water

Which of the following compounds can passively cross a cell membrane

low energy density

Which of the following diet characteristics is associated with successful long-term weight maintenance

less variety

Which of the following factors is associated with maintenance of weight loss

Cheese stick or Greek yogurt

Which of the following foods might be the best choice for a snack from a convenience store or gas station when traveling by road

trust

Which of the following foundations of rapport can also lead to increased client adherence?

Set out all the ingredients and tools needed prior to starting

Which of the following is a useful strategy that can help clients be more efficient during meal prep?

a base ball

Which of the following is an appropriate visual approximation for a 1-cup serving of vegetables?

a baseball

Which of the following is an appropriate visual approximation for a 1-cup serving of vegetables?

a large egg

Which of the following is an appropriate visual approximation for a 1/4-cup serving of dried fruit?

a large smart phone

Which of the following is an appropriate visual approximation for a typical large serving of protein at a restaurant

a large smart phones

Which of the following is an appropriate visual approximation for a typical large serving of protein at a restaurant?

After speaking with my Nutrition Coach, my goal is to reduce my calorie intake from 3,000 to 2,000 five days per week for the next three months by excluding junk foods (chips, cookies, pastries) during the weekday.

Which of the following is an example of a SMARTS goal?

My goal is to exercise three days per week for the next four months by running for 30-minutes at 7:00am on Mondays, Wednesdays, and Fridays.

Which of the following is an example of a SMARTS goal?

My goal is to reduce my calorie intake from 3,500 to 2,500 five days per week for the next four months by excluding junk foods during the work week

Which of the following is an example of a SMARTS goal?

self-awareness

Which of the following is best defined by an understanding of one's own strengths and weaknesses?

A 4-compartment model

Which of the following is considered a true "gold standard" method of body composition assessment

emotional eating

Which of the following is considered the top barrier to healthy eating?

motivation

Which of the following is defined as all of the brain processes used to energize and direct behavior?

autonomy

Which of the following is defined as being the source of one's behavior

Eating pattern

Which of the following is defined as the regular food and beverage intake of an individual over time?

ambivalence

Which of the following is defined as the seemingly paradoxical state where a client wants to change but also does not want to change?

intrinsic motivation

Which of the following is increased by self-determined goals that enhance commitment

fatty acids

Which of the following is produced in the greatest quantity during fructose metabolism

autonomy

Which of the following is taken if away if a Nutrition Coach tells a client what to do and does not ask for their opinion?

Develop a program based on evidence-based practice that supports individual client needs using empathy

Which of the following is the best approach to build and implement effective programming

mastery experiences

Which of the following is the most influential variable over self-efficacy?

self determination theory

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

It varies based on body size and sex.

Which of the following is true about the number of calories an individual needs to consume each day?

It is a client-centered approach for enhancing intrinsic motivation

Which of the following is true in regards to motivational interviewing?

It is high in antioxidant polyphenols

Which of the following makes some nutrition researchers recommend the moderate consumption of red wine as part of a healthy diet?

protein

Which of the following nutrients does not have a percent daily value listed on the nutrition facts label?

a process mind set

Which of the following reframes the idea of failures as ineffective solutions

helps prevent fat free mass

Which of the following represents the best reason as to why resistance training may help with long-term weight maintenance

motivational regulation

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

Amylopectin

Which polysaccharide is digested fastest?

acetate

Which product of ethanol metabolism disrupts fatty acid oxidation in peripheral tissues

collagen

Which protein has a triple helix molecular structure and works with calcium to form bones

tintin

Which protein is one of the largest polypeptides in the body and gives muscles their property of elasticity?

4 meals 20 gs protein each

Which protein timing strategy has been shown through research to be the most optimal for continued muscle protein synthesis throughout the day?

Precontemplation; empathetic and reflective listening

Which stage of change describes people who have no intention to act, and what might a Nutrition Coach do to progress them

using smaller plates and bowls

Which strategy can be used at home to control caloric intake?

glucose

Which sugar units are combined to form a glycogen molecule?

inulin

Which sweetener is not considered a mono- or disaccharide and is extracted from chicory root?

glucose and galactose

Which two monosaccharides combine to make lactose?

glucose and fructose

Which two monosaccharides combine to make sucrose?

this does not translate to fat loss or to enhanced performance.

While exercising first thing in the morning on an empty stomach may, in fact, shift the body's fuel source to primarily free fatty acids

, it also increases the rate at which ethanol is metabolized, both by first-pass metabolism and metabolism in the liver

While food slows the absorption of alcohol

practical significance of doing so is limited to those exercising multiple times daily, usually in endurance-based sports. not so important for every day people.

While research has, in fact, supported the theory that glycogen repletion is maximized when carbohydrates are fed soon after a workout,

two electrolytes sodium and potassium

While there are many solutes (e.g., glucose and red blood cells) located within the body's water compartments, the primary factor that determines what space body water will occupy is dependent predominantly on the concentration

145°F (Rest for 3 minutes before carving.)

Whole cuts of beef, pork, or lamb

insoluble fiber

Whole-grain wheat Celery Brown rice Quinoa Apple peels Broccoli

They have less body water than males, so alcohol is more concentrated in the tissues it enters.

Why are females more susceptible to the effects of alcohol?

The body is in a fasted state The body is somewhat dehydrated Breakfast can improve cognition and concentration

Why is breakfast an important meal

outcome goal

Win a weight loss competition among friends. Place in top ten in a 5K race.

glycemic index

a relative ranking of a food's effect on blood glucose (blood sugar) 2 hours after the consumption of that food

chromium 6

a toxic form that results from industrial pollution

standard drink

Any alcoholic beverage that contains 0.6 ounces of ethanol.

inulin

Chicory root, sugar beets, leeks, asparagus, and banana

true

Low-density lipoproteins (LDL) carry cholesterol from the liver to the cells

Roughly what percentage of daily energy expenditure comes from the thermic effect of activity (TEA)?

15-30

RDI omega-6s

17 grams for men and 12 grams for women.

sedentary behavior

Any behaviors, such as sitting or lying down, that require little energy expenditure.

more solutes and less water will be found in the urine.

As the kidneys attempt to conserve body water,

NPY (Neuropeptide Y)

a neuropeptide hormone linked to the autonomic nervous system.

kinetic

energy of motion

90 to 120 minutes of endurance exercise

During exercise, on average, the body stores enough glycogen for about

Carbon dioxide and water

Ethanol is ultimately metabolized to produce ATP and what other substances

>60

HDL cholesterol

55 to 65%

High-fructose corn syrup usually contains what percentage of fructose

Magnesium

Involved in over 300 biochemical reactions including metabolism, digestion, nervous system activity

B6

Involved in the breakdown of glycogen into glucose and the production of glucose and neurotransmitters

discretionary energy

Calories left over in a diet once nutritional requirements have been met

endurance carbs for athletes engaging in > 6 hours of training per day for 5 to 7 days per week.

12 g/kg/day (5.4 g/lbs/day) for athletes who partake in very-high-volume, endurance-based training -

acknowledgement reponses

"Go on." "Uh-huh." "Sure."

subjective goal

"I want to look and feel better," is an example of which kind of goal?

reflecting content

"So, you are currently on a carbohydrate-restricted plan?"

summarizing

"You feel a little anxious about being able to stick to the plan late in the day as your evenings are really busy with family commitments, but you're excited and looking forward to making positive changes in your life. And changing your nutrition and activity habits is a priority."

reflecting feelings

"You feel disappointed that you haven't been able to make these changes on your own."

60%

% of Magnesium found inbone tissue

%20

% of mag found in skeletal muscle

caffeine

(1,3,7-trimethyl-xanthine)

may come from discretionary food sources

(14% of total energy intake

U.S Alcohol Use Disorders Identification Test

(USAUDIT-C)

Acetly CoA

, in other cell types, particularly muscle cells, the fatty acids may be stored or made into

sweat

, is hypoosmotic and one of the major adaptations of training in a warm environment is a shift to even less salty sea

The six dimensions of wellness

, occupational, physical, social, intellectual, and spiritual.

The First Law of Thermodynamic

, states that energy can be transformed from one form to another, but cannot be created nor destroyed

one finger length

1 oz cheese

1 fingertip

1 tsp oil

tip of fingee

1 tsp oil

Once in circulation, the water solubility of ethanol allows it to diffuse into the majority of tissues, particularly the liver, due to the flow of blood directly from the stomach

. The majority of ethanol, however, passes unaltered into the bloodstream through the stomach and small intestine by simple diffusion.

water

. The majority of the remaining fluid can be found in the vascular system (plasma portion of blood) or in the space between cells (interstitial fluid).

protein

0 to 35%

2 cupped hands

1 cup grains

2 cupped palms

1 cup grains

Closed fist percussion

1 cup vegetables

closed fist

1 cup vegetables

1 finger length

1 oz cheese

Gycolysis

10 seconds to 2 minutes of activity

Fueling Strategies - Endurance Athletes Pre-Exercise Meal

34 ho bere 3-4 hours before gh in quality carbohydrates (e.g., English muffin, pancakes, waffles, lower fiber cereal, or whole grain bread) Lean protein (e.g., eggs, turkey, ham, roast beef, chicken, or tuna) Low in fiber and fat hors before activity, start hydration strategies. Example: Drink about 20 oz water.

2 whole thumbs

4 tbsp solid fats

two whole thumbs

4 tbsp solid fats

beer

4 to 5% ethanol

alpha, beta, gamma, and delta

4 types of tocopherols

spirits

40% or over ethanol

actin

400 amino acids

carbohydrate

45 to 65%

endurance carbs for athletes engaging in 2 to 3 hours of training per day for 5 to 7 days per week.

5 to 8 g/kg/day (2.2 to 3.6 g/lbs/day) for athletes who partake in moderate-volume, high-intensity training - This can be defined as athletes engaging in 2 to 3 hours of training per day for 5 to 7 days per week.

16%

A 1-kilogram reduction in body weight can reduce the relative risk of developing diabetes by what % according to some research

anabolic resistance

A blunted muscle synthesis response to resistance training, amino acids, and protein - observed more in older adults than younger populations.

Underwater Weighing (Hydrodensitometry)

A body composition assessment method that involves the estimation of the 3-dimensional volume of the body through measurement of an individual's body weight while they are completely submerged under water

Air Displacement Plethysmography (ADP)

A body composition assessment method that 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.

Infrared 3-Dimensional Scanning

A body composition assessment method that involves the estimation of the 3-dimensional volume of the body using infrared sensors.

Dual-Energy X-Ray Absorptiometry (DXA)

A body composition assessment method that measures whole-body and regional (arms, legs, and trunk) body composition using low-energy X-rays.

skin fold method

A body composition estimation method that is based on measuring the thickness of the fat layer under the skin - using calipers, the skin and fat are pinched at certain locations on the body to determine their thickness. These measurements are placed into a series of equations, which provide an estimate of body-fat percentage.

Amylopectin

A branched-chain and digestible form of starch containing glucose molecules

The amount of soluble fiber in the specified serving size

A brand of oatmeal claims that it is a "Good Source of Soluble Fiber" on its label. According to FDA labeling requirements, what must the Nutrition Facts label specify

lutein

A carotenoid that plays an important role within the human brain and retina as an antioxidant.

whole meal grains

A cereal grain or pseudograin that contains the endosperm, germ, and bran

Polypeptide

A chain of 10 or more amino acids

oilgopeptide

A chain of four to nine amino acids

tripeptide

A chain of three amino acids

Dipeptide

A chain of two amino acids

electron transport chain

A chemical process where most of the ATP in the body is produced - the basic principle behind the electron transport chain is that an electron gradient produces ATP

retinoids

A class of chemical compounds that are vitamers of vitamin A.

vitamin E

A class of compounds - the most common ones are known as the tocopherols and the tocotrienols, each of which have four types: alpha, beta, gamma, and delta. Vitamin E is one of the main antioxidant molecules in the body and it protects cells from oxidative damage.

There may be benefits to taking omega-3 supplements, however, it may be more beneficial to eat fatty fish

A client asks a Nutrition Coach about taking omega-3 supplements. What is the BEST response to tell the client

While there has been research linking MCT supplementation with weight loss, this should not replace dietary and lifestyle interventions

A client asks a Nutrition Coach about the benefits of medium-chain triglyceride (MCT) supplementation in weight loss. What is the BEST response?

The serving size is a reference amount based on the amount of food that individuals are typically thought to eat at one sitting.

A client asks if the serving size on a nutrition facts label is the recommended amount of the food that she should eat. How would a Nutrition Coach answer her

intuitive eating

A client finds themselves eating out of boredom or habit. On which characteristic of successful long-term weight maintenance should this client work?

Find a new dietary approach to which the client can adhere

A client has been struggling to lose weight on an Ornish diet. Which item represents the best approach to solving this problem

Coping capacity

A client has been under a lot of stress which has been leading to incidents of overeating. On which characteristic of successful long-term weight maintenance should this client work?

Change the dietary strategy, as early adherence predicts long-term adherence

A client has just started a weight-loss program and is trying a low-carb diet. There has not been any weight-loss for the first 3 weeks of the diet. Which item represents the best approach to managing this situation?

physiological

A client increases protein and fiber intake to help feel fuller. Which type of barrier to adherence does this strategy help overcome

Establish a specific plan for the diet and how to follow through with it.

A client is looking to change nutritional habits and start a diet consisting of high protein and plenty of fruits and vegetables. Which item represents the best way to initially go about this?

verbal persuasion

A client is not sure that they can reduce their intake of snacks at work, but their Nutrition Coach reminds them that they felt the same way when they thought they could not reduce their alcohol intake. The coach is using which of the following to increase this client's self-efficacy for the specific task of reducing snacks?

Choose a brand that has a % Daily Value of 20% or more for fiber

A client mentions that he is trying to find a brand of cereal that is high in fiber but is not sure how to compare different products. What recommendation could a Nutrition Coach provide to help him choose a brand that is high in fiber?

Choose a brand that has a % Daily Value of 20% or more for fiber.

A client mentions that he is trying to find a brand of cereal that is high in fiber but is not sure how to compare different products. What recommendation could a Nutrition Coach provide to help him choose a brand that is high in fiber?

a cupped palm sized portion

A client says she has a difficult time estimating an appropriate portion of starch when she dines out at restaurants. What might a Nutrition Coach recommend she use as a visual approximation?

cupped palm-size portion

A client says she has a difficult time estimating an appropriate portion of starch when she dines out at restaurants. What might a Nutrition Coach recommend she use as a visual approximation?

Look for a % Daily Value of 5 or less

A client wants to know how to determine if a product has a low amount of saturated fat. At what value(s) would the Nutrition Coach recommend they look to determine this?

The % Daily Value (DV) for each vitamin

A client wants to know if her daily multivitamin provides an adequate amount of each vitamin to meet all her daily needs. What values should she look at on the supplement facts label to determine this?

. Begin the race euhydrated and simply drink to thirst.

A client weighs 50 kg and is training to complete a cool weather half-marathon in a time of about 2 h. The client's sweat losses are expected to equal 2 liters (about 4% of body mass). Which fluid intake goal would be most appropriate?

Drink 2 liters of fluid during the race.

A client weighs 70 kg and is training to complete a marathon in a time of about 4 h. The client's sweat losses are expected to equal around 4 liters (about 6% of body mass). Which fluid intake goal would be most appropriate?

environmental

A client's home is filled with tasty, high-calorie foods. Under which category of reasons for adherence lapses does this fall

1.5 liters

A client's pre-exercise weight is 65.0 kg. Their post-exercise weight is 63.0 kg. They consumed 0.5 liters of fluid during training. What was the volume of their sweat loss?

1.75 liters

A client's pre-exercise weight is 75.0 kg. Their post-exercise weight is 73.5 kg. They consumed 0.25 liters of fluid during training. What was the volume of their sweat loss?

3.0 liters

A client's pre-exercise weight is 80.0 kg. Their post-exercise weight is 78.0 kg. They consumed 1.0 liters of fluid during training. What was the volume of their sweat loss?

flexible dietary control

A client's previous diet involved a list of good or bad foods. Which characteristic of successful long-term weight maintenance would be useful for this client?

Non-celiac gluten sensitivity

A clinical condition induced by the ingestion of gluten leading to intestinal and/or extraintestinal symptoms that improve once the gluten-containing foodstuff is removed from the diet and celiac disease and wheat allergy have been excluded.

Accurate empathy

A coach summarizes and restates what a client has just told them by saying, "This is the third time you have made a serious effort at losing weight in the last two years. The goal is personally important to you for health reasons, but you are also worried about staying committed to the goal over the long haul." Which of the following is the coach expressing

liporoteins

A combination of fat and protein that transports cholesterol and other lipids to and from various tissues through the blood

micelle

A compound comprised of bile salts (water-loving) surrounding monoglycerides, free fatty acids, and fat-soluble vitamins (water phobic) in order for absorption to occur.

functional fiber

A compound derived from isolated indigestible fiber to potentially provide some of the health-promoting benefits of natural fiber.

fat soluble

A compound or molecule that can be dissolved into fat.

type 1 diabetes

A condition in which the pancreas produces little to no insulin.

hypothyroidism

A condition in which your thyroid does not produce enough thyroid hormones

hyperglycemia

A condition of an abnormally high blood glucose (blood sugar) level in the blood

hypoglycemia

A condition of an abnormally low blood glucose (blood sugar) level in the blood.

adiposity

A condition of being severely overweight or obese.

beriberi

A condition of thiamine deficiency that affects either the cardiovascular system, the nervous system, or both.

osteoporosis

A condition of weakened bones where bones lose their density - calcium is a key piece of bone structure and calcium deficiency can lead to osteoporosis.

relapse

A falling back into an old illness or bad habit

vitamin k

A family of compounds that have a similar structure and function - they are involved in regulating blood clotting as well as calcium metabolism

confidence

A feeling about or a belief in one's abilities or attributes.

Satiety

A feeling of fullness and satisfaction

satiety

A feeling of fullness and satisfaction

It provides a large amount of vitamins and minerals per calorie

A food can be described as nutrient-dense if it has which characteristic

non heme

A form of dietary iron found in plant-based foods.

heme

A form of dietary iron found only in animal meat.

Nutritionist

A generic term for someone who provides nutrition counseling - certification and licensing parameters are vague.

metabolic adaption

A greater-than-expected decrease in energy expenditure due to weight loss

keytone bodies

A group of incompletely metabolized fat fragments that are normally produced during fat metabolism in the absence of adequate carbohydrates.

keytones

A group of incompletely metabolized fat fragments that are normally produced during fat metabolism in the absence of adequate carbohydrates.

Itramuscular tryglycerides

A group of lipids that are esters formed from one molecule of glycerol and three molecules of one or more fatty acids, stored within the muscle.

Persistent Organic Pollutants (POPs)

A hazardous natural chemical compound that is resistant to biodegradation and thus remains in the environment for a long time.

Obese

A high degree of excess body fat - a BMI greater than 30.

obesity

A high degree of excess body fat, a BMI greater than 30.

gastrin

A hormone released when food is ingested to stimulate release of digestive fluids.

cholecstokinin

A hormone secreted by the duodenum that causes release of enzymes and bile

Grhelin

A hormone that stimulates appetite and creates a drive for food intake.

secretin

A hormone that stimulates the liver and pancreas to produce bile and bicarbonate; inhibits gastrin release.

Theory

A hypothesis or set of hypotheses for which a large body of high-quality evidence has been accumulated

flavin adenine dinucleotide (FAD)

A key molecule in regulating oxidation-reduction reactions, which are responsible for managing the oxidative balance in the body.

Certified Diabetes Educator (CDE)

A licensed healthcare professional or certified allied health professional who works with those who have diabetes - 1000 contact hours in diabetes education is required for certification.

Physician Assistant (PA)

A licensed healthcare professional who works under the supervision of a doctor or other medical professional, typically requires a 4-year degree plus a post-graduate program.

cholesterol

A lipid-like waxy substance found in all cell membranes, most body tissues, and body fluids - the body needs some cholesterol to make steroid hormones and vitamin D. Some cholesterol is obtained from foods like eggs, cheese, and shellfish. Most cholesterol is produced by the body.

cirrhosis

A liver disease marked by the replacement of healthy liver tissue with scar tissue that is a result of alcohol abuse.

impaired satiety signals

A loss of effectiveness of the signals that travel to the brain and tell people they are full.

bolus

A mass of food that has been chewed and is now ready to initiate the swallowing process.

Urine Specific Gravity

A measurement that represents the ratio of solutes in the urine versus distilled water.

vegan diet

A plant-based diet that excludes all animal products, including meat, fish, eggs, and dairy.

affirmation

A positive statement about a client's character that acknowledges their efforts

exercise-associated hyponatremia

A potentially serious medical condition in which the plasma sodium falls below 135 mmol/L, usually the result of fluid intake greatly exceeding sweat losses during prolonged exercise.

30 mins to 1 hour

A pre-exercise snack, such as chocolate milk, fruit, or yogurt, should be consumed how long before endurance activity?

zonulin

A product that modulates the permeability of tight junctions between cells of the small intestine.

pepsinogen

A proenzyme secreted by the stomach as a precursor to pepsin.

Hypothesis

A proposed explanation for a problem or set of observations.

collagen

A protein formed of a triple-helix structure with great tensile strength, found primarily in skin, muscles/connective tissue, and bones

keratin

A protein found in hair and nails

albumin

A protein found in the blood stream that helps draw water into the blood vessel from surrounding tissue.

sodium-potassium pump

A protein found on the cell membrane that transports sodium and potassium to create electrochemical gradients across the membrane.

enzyme

A protein molecule that acts as a catalyst to bring about a biochemical reaction, thus speeding up the process

myoglobin

A protein that carries and stores oxygen in muscle cells.

complete proteins

A protein that contains sufficient quantities of all essential amino acids.

elastin

A protein with high elasticity, found mainly in the skin.

Acceptable Macronutrient Distribution Range (AMDR)

A range of intakes for carbohydrates, protein, and fats set by the Food and Nutrition Board of the National Academy of Medicine recommended to meet the nutritional needs of most individuals and reduce risk of chronic disease

reference intake

A reference recommended amount of a nutrient for healthy individuals.

rapport

A relationship based on mutual understanding and trust.

Correlation

A relationship between two or more variables.

Amotivation

A state in which a person is not motivated to behave.

Amylose

A straight-chain and digestible form of starch containing glucose molecules

2 to 4 hours

A strength athlete's pre-exercise meal should be how many hours before exercise?

metabolic ward study

A study where participants are kept in a ward where they can be closely monitored at all times - this allows for precise measurements of metrics like energy expenditure or precise recording of food intake. These studies are extremely high-quality, well-controlled studies.

emulsifiers

A substance used to bind a hydrophobic and hydrophilic compound.

decision balance sheet

A technique to help people make decisions about starting a specific program or not.

Near-Infrared Interactance (NIR)

A technique using a specialized probe against the body, emitting infrared light to estimate body composition of an individual.

Bioelectrical Impedance Analysis (BIA)

A technology that estimates body composition based on the fluid content - by determining how easily small electrical currents travel through the body, BIA can predict the amount of lean tissue (higher water content and easier flow of electricity) and fat tissue (lower water content and more resistance to electrical currents

membrane

A thin, soft, pliable layer that acts as a boundary, lining, or partition around an organism or cell.

compound

A thing that is composed of two or more separate elements

Evidence-Based Practice

A three-pronged approach to working with clients, which consists of making decisions based on the weight of the scientific evidence, field observations, and individual client needs and preferences.

prompt

A trigger or cue that initiates an action or event to occur.

soluable fiber

A type of dietary fiber that dissolves in water to form a gel, associated with heart health benefits and glucose control.

insoluble fiber

A type of dietary fiber that does not dissolve in water, associated with promoting bowel regularity.

Randomized Control Trial (RCT)

A type of scientific study/trial where participants are randomly assigned into different groups - one or more will be the intervention to be tested and one will be the control group. Groups are randomized and a control is used in an attempt to reduce potential bias in the trial.

randomized control trial

A type of scientific study/trial where participants are randomly assigned into different groups - one or more will be the intervention to be tested and one will be the control group. Groups are randomized and a control is used in an attempt to reduce potential bias in the trial.

Adequate Intake (AI)

A value based on observed or experimentally determined approximations of nutrient intake by a group (or groups) of healthy people - used when an RDA cannot be determined

Uncontrolled Variable

A variable in an experiment that a scientist makes no effort to manipulate or account for.

seafood, lean meats and poultry, eggs, and legumes, and nuts, seeds, and soy products

A variety of protein foods

dark green, red and orange, legumes (beans and peas), starchy, and other

A variety of vegetables from all the subgroups

b 12

A vegan diet is most likely to put someone at risk for a deficiency in which of these micronutrients

EPA

Abbreviation for eicosapentaenoic acid, essential omega-3 fatty acid found in marine sources including fish and krill, serves as a precursor to various compounds that have anti-inflammatory activities in the body in addition to serving as structural components of the brain and eye tissue

American Society of Sports medicine

ACSM

The American Heart Association

AHA

acceptable macronutrient distribution rang

AMDR

20% to 35% of total calories per day for dietary fat f

AMDR of fat from The Institute of Medicine of the National Academies

to supply working muscles with the energy they need during intense exercise.

ATP synthesis from fat metabolism is

DHA

Abbreviation for docosahexaenoic acid, essential omega-3 fatty acid found in marine sources such as fish and krill, highly abundant in the human brain, eyes, and sperm cells.

DHA

Abbreviation for docosahexaenoic acid, the essential omega-3 fatty acid found in marine sources including fish and krill, highly abundant in the human brain, eyes, and sperm cells.

EPA

Abbreviation for eicosapentaenoic acid, essential omega-3 fatty acid found in marine sources such as fish and krill, serves as a precursor to various compounds that have anti-inflammatory activities in the body in addition to serving as structural components of the brain and eye tissue.

tensile strength

Ability of a material to resist breaking under tension.

of vitamin C, especially non-heme iron.

Absorption of iron can be enhanced by

reverse some of the structural and functional deterioration; however, for some, the damage will be irreparable

Abstinence from ethanol and dietary supplementation with thiamine may

45 to 65% of the total caloric intake daily,

Acceptable Macronutrient Distribution Range (AMDR) for carbohydrates is set

Associate the change with an existing behavior that they perform or engage in regularly.

According to B.J. Fogg's model, what is a strategy that a client could use to turn a healthy behavior change into a sustainable habit

150

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?

10 to 35% of total energy

According to the Institute of Medicine, the recommended amount of protein ranges from

20-25%

According to the USDA My Plate, what percentage of one's diet should come from high-protein sources?

acetaldehyde dehydrogenase (ALDH2

Acetaldehyde is toxic and is, therefore, metabolized rapidly and preferentially above other macronutrients to acetate by the mitochondrial enzyme

active listening

Act of mindfully hearing and attempting to comprehend the meaning of words spoken in a conversation.

ensure adequate carbohydrate intake to fuel exercise and speed up recovery from training

Active individuals training for a race of some kind (e.g., 5k or 10k) and exercising consistently for over an hour, should

glucogenetic

Alanine Asparagine Aspartic acid Cysteine Valine Glutamic acid Glutamine Glycine Proline Serine Arginine Histidine Methionine

foods containing carbohydrates and protein are eaten. This will ensure substrates are available for glycogen resynthesis and protein synthesis and are not replaced by energy from ethanol

Alcohol consumption should be delayed, until

Thiamin

Alcoholics often suffer from structural and functional damage to their brain as a result of a deficiency in which vitamin

165*

All poultry (including ground chicken and turkey)

social support

All the ways that someone is supported by others, including emotional support, providing information, or assistance.

retinol

Also known as Vitamin A, retinol helps in vision, bone growth, reproduction, growth of epithelium, and fighting infections.

retinal

Also known as retinaldehyde, one of many forms of vitamin A.

Krebs cycle

Also known as the Citric Acid cycle, a sequence of biochemical reactions through which most living organisms produce energy using aerobic metabolism (i.e., in the presence of oxygen).

intermittent dietary strategy

Alternating periods of energy restriction with periods of maintenance or diet breaks.

Essential Amino Acid (EAA)

Amino acids that are necessary for bodily functions but cannot be synthesized by the body and, therefore, must be obtained in the diet.

conditionally essential amino acids

Amino acids that are not typically essential, but can become essential during times of extreme dietary insufficiency, illness, or trauma.

non essential amino acids

Amino acids that can be synthesized by the body and do not, under normal circumstances, need to be obtained in the diet.

Recommended Dietary Allowance (RDA)

Amount of nutrient needed to meet the needs of almost all individuals in an age-sex group.

GRAS

An acronym for the Generally Recognized as Safe list of any substance that is intentionally added to food - a food additive that has been recognized as safe by a group of experts

120 minutes of continuous exercise.

An adequately fueled body can store enough glycogen to fuel up to

Advanced Registered Nurse Practitioners (ARNP)

An advanced nursing degree requiring 2 more years of college beyond an RN - many then choose a specialty or primary focus of care.

bile

An alkaline fluid that aids in digestion - it is secreted by the liver and stored in the gall bladder.

trans fat

An artificial fatty acid that occurs when hydrogen is added to liquid vegetable oils (unsaturated fat) to make them more solid (saturated fat) and have a more stable shelf life.

my plate

An attempt from the USDA to represent guidelines for healthy eating through a visual representation with supporting recommendations

celiac disease

An autoimmune disorder where the protein gluten causes the body to mount an immune response, which leads to damage to the small intestine

key adaptations that improve tolerance to exercise in hot environments.

An earlier onset of sweating and greater sweat rate are

trace elements

An element that is only required in minute amounts in the human body.

Lipopolysaccharide (LPS)

An endotoxin produced by gram-negative bacteria that elicit an inflammatory response if absorbed into circulation from the gastrointestinal tract

The Food and Nutrition Board of the Institute of Medicine

An entity within the National Academies of Sciences that establishes principles and guidelines of adequate dietary intake among other tasks.

lipoprotein lipase

An enzyme found in the endothelium of the cells that breaks down triglycerides into fatty acids and a glycerol for the cell to use

pepsin

An enzyme in the stomach that begins breaking peptide bonds

peptidase

An enzyme that breaks down small peptides

leucine

An essential and branched chain amino acid, identified as the initiator of muscle protein synthesis.

choline

An essential nutrient, a source of methyl groups needed for many steps in metabolism.

Alpha-Linolenic Acid (ALA)

An essential omega-3 fatty acid that is converted into EPA and DHA within the body, albeit in limited amounts

Prediction

An expected outcome generated from a hypothesis.

lymphatic system

An extensive network of vessels passing through almost all bodily tissues that produce and transport lymph (colorless fluid of white blood cells).

Acrylamide

An extremely hazardous chemical that can be produced by the cooking of starchy foods (e.g., French fries

fat

An extremely low intake of what nutrient, on a consistent basis, may increase the risk of low testosterone?

self-regulation

An individual's ability to modify their behavior.

BMI

An individual's weight divided by their height squared, typically shown in units of kilograms/meters²

hemoglobin

An iron-containing protein found on red blood cells that binds oxygen and other molecules for transport in the blood.

hemoglobin

An iron-containing protein found on red blood cells, binds oxygen and other molecules for transport in the blood

NIH's Body Weight Planner

An online body calculator

dietary assessment

Analyzing a client's food and beverage intake in order to determine their intake of calories and specific nutrients - specific forms of dietary assessment include 24-hour recalls, usual intake, diet records, and food frequency questionnaires.

Anecdote

Anecdote An account of a person's experience or event

all essential amino acids

Animal sources of protein provide

true

Any diet requires restraint, limitations, and behavioral changes, but excessive rigidity removes control from the dieter and can dramatically increase the likelihood of non-adherence.

calorie deficit

Any diet where the person successfully loses body fat will be due to the fact that the individual was a net _________________ over a sufficient period of time.

conventional foods

Any food product that comes from the intensive agricultural and animal-husbandry methods employed in the United States (e.g., heavy pesticide use and concentrated animal feedlots

organic foods

Any food product that is certified organic by the United States Department of Agriculture and, therefore, meets certain criteria for agricultural and animal-husbandry practices.

2 compartment model

Any method of body-composition assessment that divides the body into two major parts - typically, these parts are fat mass and fat-free mass. Most common methods of body-composition assessment use a 2-compartment model

genetically modified organisms

Any organism whose genetic material has been altered using genetic engineering techniques (e.g., bacteria-mediated recombination)

Ask for sauces and dressings on the side. Order your meal "dry

Aside from the cooking method chosen, restaurants will often use techniques to promote the presentation of or flavor from the kitchen to the table. What is a request that a client could make to minimize unwanted calories to their order without sacrificing flavor

isotopic tracer

Any radioactive atom detectable in a material in a chemical, biological, or physical system and used to mark that material for study, to observe its progress through the system, or to determine its distribution

strengthpower carbs

Approximately 5 to 6 g/kg/day (2.2 to 2.7 g/lbs/day

social norms

Because it would be impolite to not eat something

The body relies upon non-insulin mediated glucose uptake.

Because of the catabolic nature of exercise, insulin release is largely suppressed during an exercise bout. How does glucose, consumed during a workout, then enter the cell?

affect regulation

Because someone is sad, frustrated, or lonely

price

Because something is inexpensive or on sale

weight control

Because something is low in calories or fat or a person is watching their weight

conveinent

Because something is quick and easy

social image

Because something is trendy or others like it

liking

Because something tastes good

renal dysfunction is the primary medical concern from ER.

Because the kidneys must handle the excess nitrogen/amino acids loads released from the increased circulating proteins,

Omega-3 Fatty Acids EPA DHA Vitamin A Vitamin E

Beef from grass-fed and finished cattle have noted to have higher concentrations of what? Check all that apply

integrated regulation

Behavior performed because it is fully congruent with a person's values and needs

identifies regulation

Behavior performed because it is valued and personally important.

external regulation

Behavior performed to achieve some external reward or to avoid punishment - it is reflective of complying with other people's demands.

introjected regulation

Behavior performed to avoid negative feelings (i.e., shame or guilt) or to enhance positive feelings (i.e., ego).

intrinsic motivation

Behavior that is directed by personal (internal) satisfaction, such as personal enjoyment, as well as striving for self-determination and competence

Transtheoretical Model (TTM)

Behavioral change model that demonstrates progression through stages until the change becomes part of the everyday lifestyle.

autonomous motivation

Behaviors that are enacted with a sense of volition and choice - autonomously motivated people want to do the behavior

hydrolysis

Breakdown of one large molecule into two smaller molecules via the donation of one hydrogen and one hydroxyl group from water to the smaller molecules, respectively

beta oxidation

Breaking down fat for energy is also a long process which does not directly produce ATP.

final review probe

Briefly review the 24-hour recall for completeness with the client and ask one final time if there are any items that could have been forgotten.

Divergent Questioning

Broad questions that have no right or wrong answer.

fatty acids

Building Blocks of Lipids

Center for Science in the Public Interest

CSPI

2 lbs/week × 3,500 kcals/lb = 7,000 kcals deficit per week 7,000 kcals per week / 7 days per week = 1,000 kcals deficient per day

Calculate weekly and daily calorie deficit

extremely low fat diets

Can limit inclusion of foods with positive health impacts (e.g., nuts, seeds, olive oil, etc.) Can make the diet more difficult to adhere to due to food restrictions May lead to decreases in sex hormones such as testosterone (Hämäläinen et al., 1983) Can lead to increases in triglyceride levels in the blood in the short-term (Lichtenstein & Van Horn, 1998) Theoretically, can increase the risk of an essential fatty acid deficiency at consistent extremely low-fat intakes (<10% of total calories)

yes when consumed with carbs

Can post-workout protein consumption increase muscle glycogen synthesis

Increased calorie expenditure and Appetite reduction

Capsaicin has been shown to have a modest, but positive, impact on energy balance in which of the following ways?

peri exercise strength athlete

Carbohydrate intake (and possibly protein) should begin shortly after onset of activity only if exercise session lasts more than 60 minutes. 30 to 60 g carbohydrates per hour spaced every 15 to 20 minutes for exercise lasting over an hour continue hydrating, which is dependent on the athlete's sweat rate. Example: 0.4 to 0.8 liters per hour Sports drinks should contain a 6 to 8% carbohydrate solution. Replace electrolytes lost with sports drinks or foods high in sodium and potassium

small intestine

Carbohydrates are broken down into monosaccharides and most nutrients are absorbed.

moderate- to high-intensity exercise,

Carbohydrates are the main substrate used during

iron

Carries oxygen and plays a central role in the electron transport chain

165°

Casseroles and heating leftovers

mouth

Chewing and an enzyme called salivary amylase begins the digestion process.

Chloecystokinin

Causes the pancreas to release protease enzymes into the small intestine

gastrin

Causes the release of hydrochloric acid in the stomach

Auto-immune conditions

Celiac disease is best described as which of the following

Adipocytes

Cells specialized in the storage of fat that makes up adipose tissue.

endothelium

Cells that line the inner surface of blood vessels and other lymphatic tissue

Certified

Certification is granted to a person who has participated in an educational course (either live or online) and successfully completed a standardized test: written, practical, or both.

certified gluten free

Certified by an independent organization to contain less than 10 ppm of gluten per serving

metabolism

Chemical processes occurring within the body to convert food to energy

organic molecules

Chemical structures containing only carbon, hydrogen, oxygen, and/or nitrogen

acetylcholine

Choline is the primary molecule used to make what neurotransmitter?

immune function

Chronic and acute alcohol use has long been associated with altered

polyphenols

Class of natural chemicals found abundantly in plants that have unique biological effects when consumed

Value Exploration

Clients discover why the goal is important to them. They then create specific behavior-oriented goals based on what their values are.

Expressing Empathy

Clients should feel as if their own unique change experience is truly understood by the coach. Doing which of the following can accomplish this?

We all have a natural ability to detoxify our bodies within the liver and then excreted via bile o the kidneys. To support our body's ability to so should be done by eating nutrient-dense foods rich in vitamins, minerals, and amino acids

Clients will come to you with many questions regarding the various detoxes and cleanses available. What following statement would be the best approach to explaining detoxification to a client?

plasma osmolality or sodium concentrations.

Clinically, dehydration and euhydration are not defined by total body water but by

uptake and muscular retention (

Co-ingesting carbohydrate (with or without protein) with creatine monohydrate increases

client centered

Coaching approach in which clients are understood and program development is based on client needs and preferences.

true

Coconut oil can raise both LDL and HDL cholesterol levels

coenzymes and cofactors

Coenzymes and cofactors are compounds or molecules that help enzymes work. For example, vitamin C is a coenzyme that helps make collagen.

glycemic control

Compared to other carbohydrates, calorie-equated exchange for fructose affects which of the following

lipids

Compounds that are fatty acids or their derivatives.

at harmful levels—above recommended guidelines.

Comprised of three questions, the USAUDIT-C provides an indication of whether an individual is

phospholipids

Comprised of two fatty acids, a phosphate group, and a glycerol molecule - the phosphate group head is water soluble and the fatty acid tail is water insoluble. They align themselves to form the cell membrane

phospholipids

Comprised of two fatty acids, a phosphate group, and a glycerol molecule. The phosphate group head is water soluble and the fatty acid tail is water insoluble. They align themselves to form the cell membrane

cardiovascular diseases

Conditions involving the narrowing or blockage of blood vessels that can cause a heart attack, chest pain, or stroke

monitor

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

energy dense

Containing a high amount of calories relative to the volume or weight of the food

low saturated fat

Contains 1 gram or less of saturated fat per serving and no more than 15% of calories from saturated fat

low cholesterol

Contains 20 milligrams or less per serving and 2 grams or less of saturated fat per serving

low calorie

Contains 40 calories or less per serving

light

Contains 50% less fat or sodium or 1/3 fewer calories than the regular product (for an equal serving size)

% fat free

Contains X% non-fat macronutrients by weight (e.g., 98% fat-free)

reduced fat

Contains at least 25% less fat per serving than the regular product (for a similar serving size)

saturated fat free

Contains less than 0.5 grams of saturated fat per serving and no greater than 0.5 grams of trans fat per serving

no trans fat

Contains less than 0.5 grams of trans fat per serving (does not mean completely free of trans fats)

low sodium

Contains less than 140 milligrams of sodium per serving

cholesterol free

Contains less than 2 milligrams of cholesterol per serving

gluten free

Contains less than 20 parts per million (ppm) of gluten

low fat

Contains less than 3 grams of fat per serving

very low sodium

Contains less than 35 milligrams of sodium per serving

calorie free

Contains less than 5 calories per serving

sodium free

Contains less than 5 milligrams of sodium per serving

no sugar

Contains less than ½ a gram of sugar per serving

fat free

Contains less than ½ gram of total fat per serving

no salt added

Contains no added salt (may still contain sodium if naturally in the food) and must state that it is not sodium free

no added sugar

Contains no added sources of sugar (but may still contain a large amount of natural sugar, e.g., dried fruit)

3.5 times

Conventional eggs have how much more DHA than pasturized/organic eggs

Pysiological persuasion

Create a positive coaching relationship that mitigates nervousness and anxiety. If a client feels unsure about a certain behavior, either provide empathetic listening to help the client see a solution or suggest a different behavior that does not elicit negative emotions.

Being distracted by product displays that promote unhealthy snack foods

Creating a grocery list that mimics the layout of the store can help consumers avoid back-tracking across the store. What is one danger of back-tracking across the store?

vitamin D

Critical for immune function, bone formation, and calcium metabolism

vitamin a

Critical for vision, immune, function, and for human development

B3

Critical in the metabolism of proteins, carbohydrates, and fats.

B5

Critical in the metabolism of proteins, carbohydrates, and fats. It also plays a fundamental role in the production of cholesterol and fatty acids.

B2

Critical in the metabolism of proteins, carbohydrates, and fats. It is also an essential part of the antioxidant system in the body

B1

Critical in the metabolism of sugar and amino acids as well as central nervous system function

Post-Exercise Meal/Snack endurance athletes

Critical only if another exercise bout is planned within 24 hours; however, no harm in replenishment soon after exercise 2 hours after exercise (Continue meals in 2-hour intervals up to 6 hours.) Quality carbohydrate and lean protein Carbohydrates: 1 to 1.2 g/kg per hour for 4 to 6 hours post-exercise Protein: 0.25 to 0.3 g/kg post-exercise Continue hydrating. Example: Drink 16 to 24 oz water or sports drink for every pound lost during exercise (1.25 to 1.5 liter per kilogram of body weight lost during exercise

Post-Exercise Meal/Snack strength athlete

Critical only if exercising again within 24 hours, but not harmful to try to consume quality carbohydrates and protein soon after exercise session comes to an end and at repeated intervals (about every 4 hours), particularly when it comes to protein Quality carbohydrates and lean protein Carbohydrates: 1 to 1.2 g/kg for 4 to 6 hours post-exercise Protein: 20 to 30 g (0.25 to 0.3 g/kg) consumed after exercise Continue hydrating. Example: Drink 16 to 24 oz of water or sports drink for every pound lost during exercise (1.25 to 1.5 liter per kilogram of body weight lost during exercise

false

Current data support the notion that fasted cardio leads to long-term weight loss

Current Good Manufacturing Practices (cGMP

Current standards of practice set forth by the U.S. Food and Drug Manufacturers for dietary supplement manufactures.

1. Physiological needs

Daily energy needs according to the client's goal and demands of the activity

beta-alanine

Daily intake of 4 to 6 grams over 4 to 10 weeks has been shown to elevate muscular carnosine levels significantly among trained athletes and untrained individuals with wide variation in the degree of increase

Endothelial Disfunction

Damage that occurs to the endothelium, the thin layer surrounding blood vessels

Beriberi

Deficiencies in vitamin B1 lead to which of the following?

slurred speach

Deficiencies in vitamin E can lead to which of the following?

B12

Deficiency is more common in people who consume a vegetarian or vegan diet and supplementation ought to be considered among vegetarians and vegans

Retrospective

Describes a study that looks backward in time.

Osmolality

Describes the concentration of solutes in a liquid

TDEE = BMR × Activity factor TDEE = 1,826 × 1.725 (Very Active) TDEE = 3,150 kcals per day

Determine total daily energy expenditure (TDEE)

Total daily energy intake = TDEE - Target Deficit Total daily energy intake = 3,150 kcals per day - 1,000 kcals per day Total daily energy intake = 2,150 kcals per day

Determine total daily energy intake based on deficit

developing a comprehensive client profile

Determining the attitudes and beliefs that a potential client has regarding food is a component of which of the following

vegetarian diet

Dietary approaches which limit or restrict the consumption of animal products, to varying degrees

heme and non heme

Dietary iron is found in two major forms:

false

Dietary supplement label claims in the United States have to be approved by the Federal Trade Commission and the Food and Drug Administration.

mechanistic explanation

Directing attention and action Mobilizing effort Enhancing persistence Developing new learning strategies

delayed when exogenous glucose is present.

During exercise (> 60 mins), glycogen depletion can be

periodization

Division of a training program into smaller, progressive stages.

anorexia nervosa

Dressing in loose clothing to hide weight loss could be a sign of which disorder

most western diets are rich in carbs and sodium

Drinking sport beverages during recovery is more of a beverage preference than a necessity, as

Perform multiple composition methods to minimize error

Due to the inherent errors of each body composition assessment method, it is important to do which of the following

Connotation

Emotional or perceived meaning of a word

Respects and accepts the client Is nonjudgmental Provides sincere compliments Provides unconditional support (Center for Substance Abuse Treatment, 1999)

Empathetic listening can be accomplished when the coach does the following:

maintenance

Encourage clients to organize their environment so that temptations to relapse are minimal. Strengthen commitment to the goal. Identify relapses early. Encourage clients to forgive relapses and return to their routine. Harness social support.

frequent meals and snacks throughout the day and avoid skipping meals.

Endurance athletes should consume

Energy from alcohol must be accounted for when calculating energy requirements.

Energy from alcohol should not displace energy from other food sources that also provide macro- and micronutrients.

the rate of sweat evaporation

Environments with lower humidity increase

Proteases Enzymes

Enzymes in the small intestine that break long peptide chains into shorter peptide chains.

Aminopeptidases

Enzymes that cleave individual amino acids from a peptide chain so they may be absorbed.

20% of glucose-derived energy, making it the main consumer of glucose in the body

Even though the brain accounts for just about 2% of total body weight, this tiny but powerful organ consumes about

the alcohol dehydrogenase reaction.

Even though there are three pathways, the majority of ethanol metabolism occurs in the liver through

true

Even when not at low levels of overt deficiency, emerging data suggests that inadequate intake of micronutrients below daily recommended levels may elevate risk for chronic diseases

shark, swordfish, king mackerel, and tilefish

Examples of seafood with high mercury level

nonverbal communication

Exchange of information through wordless cues.

essential fatty acids

Fatty acids that cannot be synthesized, or not in adequate amounts, and, therefore have to be consumed in the diet - they include omega-3 and omega-6 fatty acids.

imformation support

Explaining to a client the way that properly reducing caloric intake over time will create an energy imbalance where the result will be weight loss.

The Five Strategies of motivational interviewing

Express empathy through reflective listening. Help clients identify discrepancies between their values or goals and their behavior. Support self-efficacy. Avoid arguments. Adjust to client resistance.

family and friends with different habits

Express to friends and family what the specific goals are and how healthy eating will help achieve the goals. Suggest social interaction that does not include food such as going for a walk.

pitted teeth and bone damage

Extreme doses of floride can cause

intramuscular triglycerides and can be accessed for energy while training.

Fat is stored within muscles as

over double what carbohydrates and protein provide, about 9 calories per gram versus about 4 calories per gram for carbohydrates and protein

Fat provides a concentrated source of energy to an athlete

Fat soluble vitamins

Fat soluble means that a compound or molecule can be dissolved into fat. Fat-soluble vitamins include A, D, E, and K.

milk, yogurt, cheese, and/or fortified soy beverages

Fat-free or low-fat dairy,

saturated fatty acid

Fatty acids that have the maximum number of hydrogen molecules and contain only single bonds between their carbon atoms. Foods high in saturated fatty acids are usually solid at room temperature (like butter) and are often found in animal fat, palm oil, and coconut oil.

concentrate feed

Feed that provides highly concentrated sources of nutrients and supplementation to livestock

145°F (Flesh must be opaque.)

Fin Fish

Acetaldehyde dehydrogenase deficiency

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

Dietary Guidelines for Americans

Follow a healthy eating pattern across the lifespan. Focus on variety, nutrient density, and amount. Limit calories from added sugars and saturated fats and reduce sodium intake. Shift to healthier food and beverage choices. Support healthy eating patterns for all.

smoked

Food (usually meat) has been cooked by exposing it to smoke from a burning or smoldering substance (usually wood).

smothered

Food (usually meat) is browned on the stove and then cooked at low heat covered in gravy in a covered pan.

the depletion of muscle glycogen stores

Food containing carbohydrates consumed during exercise can delay

simmered

Food has been cooked in hot liquid at a temperature below the boiling point of water

poached

Food has been cooked in liquid (either water or wine) at a lower temperature than used for simmering and with no added fat.

steamed

Food has been cooked in steam, possibly in a small amount of water, with no added fat.

grilled

Food has been cooked using dry, radiant heat directly applied to the surface of the food (e.g., on a grill pan or on a grill over coals). Fat may be added to the food during the process.

pan fried

Food has been fried in a small amount of oil or other fat in a pan.

oven baked roasted

Food is baked dry or roasted in the oven.

battered

Food is coated in batter and then deep-fried at a high temperature.

sauteed

Food is cooked at high heat in a small amount of fat in a shallow pan.

broiled

Food is cooked by exposing it to a source of radiant heat at a high temperature (higher than for roasting). The heat source may be a grill, oven with a broiler feature, or live coals. The heat source is typically above the food, though not always, and the food is turned during cooking.

baked

Food is cooked using convection heat in an oven. It may be precooked and finished in the oven or prepared entirely in the oven. Food may be baked dry or in a liquid/casserole and may or may not include a sauce.

stir fry

Food is cut into small pieces and then cooked in a small amount of hot oil in a wok while being stirred continuously

fried

Food is deep-fried in oil.

braised

Food is sautéed first and then cooked at a lower temperature in liquid.

stomach

Food mixes with gastric juices to continue the digestive process.

tempura

Food that is battered and deep-fried.

hyperpalatable

Foods that are ultra-processed and made to be highly appealing to our senses

calories for daily activity and intense training and competition and to build and repair muscle mass

For a strength-training athlete, the main goals are to provide

2.0 g/kg body weight

For an individual engaged in vigorous resistance training 5-6 days per week, what would be the most optimal protein prescription

excessive belly fat

For males, high levels of ethanol consumption are closely associated with what

High-intensity exercise lasting 30 seconds to 10 minutes

For what type of activities would beta alanine be beneficial?

macronutrients

Gasoline is the main source of energy source of energy (the macronutrients) for the car and it is combusted (oxidized) to generate energy and make the engine run

subjective goals

General statements that are not easily measurable or objective.

zonulin

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

process goals

Goals focused on helping individuals to actually reach their performance goal

performance goals

Goals in relation to one's own level of performance or behavior.

Goal Proximity

Goals that are either short- or long-term

goal specificity

Goals that are objective and can be easily measured.

outcome goals

Goals usually focused on the end result and are in relation to another person, usually in the form of a competition.

Standards and guidelines to ensure supplements are made properly

Good Manufacturing Practices for supplements includes which of the following

psuedograins

Grass seeds used in the same way as true cereal grains, often serving as a replacement (e.g., ground into flour or consumed as porridge) - examples include amaranth, buckwheat, and quinoa

Organic cattle eat grains during the end of their life.

Grass-fed or grass-finished cattle are different from organic cattle primarily because of which of the following reasons

have been shown to increase metabolism and fat oxidation and to modestly boost weight loss and reduce waist circumferenc

Green tea extracts, primarily EGCG, in combination with caffeine

160*

Ground meats (beef and pork)

less than 10% of calories from saturated fat

Guidelines for Americans

contemplation

Help clients resolve ambivalence and encourage change. Have clients get bloodwork done to examine biomarkers of health. Relevant health information may encourage change. Use decisional balance sheets. Provide affirmations. Continue to enhance self-efficacy.

Vitamin c

Helps maintain the antioxidant system and minimizes disease risk.

folate

Helps regulate single-carbon transfers which are critical for the production of red and white blood cells as well as DNA.

colon cancer

High consumption of processed meat products has been associated most strongly with which disease?

true

High-density lipoproteins carry excess cholesterol away from the cells to the liver where it is turned into bile or excreted

preserve lean tissue and promote fat loss with no adverse health effects; however, this did not yield greater increases in lean mass compared to 2.2 grams/kilograms/day.

Higher daily intakes of approximately 3.0 grams/kilograms of protein among highly trained athletes restricting calories has been shown to

sweat evaporation

Higher temperatures increase the rate of

self esteem

How an individual views themself with regard to their worthiness and abilities

It makes healthy foods easily available during busy times.

How can meal prepping ahead of time help a client stay on track with making healthy food choices?

wakame seaweed

How do vegans get EPA or DHA in their diet?

Give me five (5% or less) means a food is low in the nutrient. Think 20/20 vision for those foods that are high in a nutrient (20% or higher).

How do you remember whether a food is low or high in a nutrient based on the percent DV?

increases reaction and recovery time

How does frequent alcohol usage affect athletic performance?

goal difficulty

How hard (or easy) it is to reach a goal.

3

How many basic psychological needs are there in self-determination theory

9

How many essential amino acids are there?

3 grams of fat or less per serving

How many grams of fat does a low-fat product labeled on the nutrition facts panel have

3 grams of fat or less per serving

How many grams of fat does a low-fat product labeled on the nutrition facts panel have?

1 to 2 hours

How many hours does a carbohydrate-containing food need to digest or leave the gut?

5

How many motivational interviewing strategies are there?

3-10

How many sugar units are contained in oligosaccharides?

Add extra vegetables to the meal.

How might clients who use a meal delivery service increase the nutritional value of their meals?

1.6 gallons over the age of 15

How much alcohol is consumed each year per person?

1.5-2.0 g/kgBW

How much daily protein is recommended for someone who participates in regular moderate-intensity resistance training

50 grams/ kg

How much glycogen can the adult liver store

20 to 30 grams

How much protein is suggested in a post-exercise snack for a strength athlete?

20-30 grams

How much protein is suggested in a post-exercise snack for a strength athlete?

posture

How one sits, stands, or places their arms is an example of which type of non-verbal communication?

body image

How someone perceives his or her body to look, which may not be how the person actually looks.

Elements of a well-designed clinical trial include the following:

Human subjects Control groups Randomization of the supplement(s) and placebo Measurement of relevant outcomes Control of confounding variables

performance goal

I want to increase my intake of vegetables from two servings to three servings per day," is an example of which kind of goal

subjective goal

I want to look and feel better. I want to eat more vegetable

objective goal

I want to lose 10 pounds (4.5 kilograms) in 8 weeks. I want to reduce daily caloric intake by 500 calories.

performance goal

I want to reduce my calorie intake from 3,000 to 2,000 calories per day," is an example of which kind of goal?

objective goal

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

intrinsic motivation

I will eat healthy because I really enjoy knowing that I am fueling my body with the best nutrients possible

extrinsic motivation

I will eat healthy because, if I do not, I could face health problems.

Amotivation

I will not eat healthy because I do not want to eat healthy

promote a natural increase in fluid intake and also aid in retention of ingested fluids.

If you are working with athletes who need to replace large volumes of sweat lost, consuming meals or snacks with sodium will

Computed Tomography (CT)

Imaging procedure to create scans and pictures of inside the body.

cholesterol and to the active form of vitamin D (D3) by sunlight.

In humans, vitamin D can be manufactured in the body through the conversion of

Initial Weight (kg) - Post-exercise weight (kg) + fluid consumption during (kg) - Urine volume (kg)

In most cases, calculating the average client's sweat loss is not necessary. However, for those clients that require a level of coaching where it is required, which equation provided yields a client's sweat loss volume kilograms?

a normal part of the change process

In motivational interviewing, ambivalence is seen as which of the following

athletes record their morning body weight after making voids over a 3-day period and use a 1% decrease from the 3-day body-mass average as a marker of hypohydration

In regard to changes in body mass to detect hydration status, it has been proposed that

the Dietary Supplement and Health and Education Act (DSHEA) (U.S. Food and Drug Administration,

In the United States, the regulation of supplements is dictated by

sleep low train low

In this method, athletes perform an evening training session, restrict carbohydrates during overnight recovery, and then complete a fasted training session the following morning. The total time with reduced muscle glycogen is between 12 to 14 hours. Using this technique for 1 to 3 weeks showed improved endurance efficiency.

The focus should be on goal behaviors, not behaviors that need to be avoided

In using supportive language as part of effective communication, which of the following is true?

antioxidants

In what process does selenium play a critical role?

Insulin signaling

In which of the following key processes is chromium involved

mouth

In which part of the body does carbohydrate digestion begin?

36% of young healthy adults

Inadequate levels of vitamin D are found in roughly

Negative Effects of Low-Calorie Dieting and Rapid Weight Loss

Increased risk of lean body mass loss, particularly in those who are already relatively lean Decreased athletic performance Lowered ability to recover from exercise Increased hunger versus more moderate calorie reduction (although not always the case) Decreased food options Difficulty in consuming sufficient amount of micronutrients

Non-celiac gluten sensitivity

Increased translocation of microbial products through the intestinal barrier, an immune response toward lipopolysaccharides, and increased intestinal permeabiity all play a roll in the symptoms of which of the following

Communicable Disease

Infectious diseases caused by microorganisms such as bacteria, viruses, parasites, and fungi that can be spread (directly or indirectly) from one person to another.

chromium

Involved in insulin signaling

endogenous

Inside or internal

recieving stage

Intentional focus on hearing what the client is sharing.

binge drink

Intercollegiate athletes are known to

phospholipids

Is comprised of two fatty acids, a phosphate group, and a glycerol molecule. The phosphate group head is water soluble and the fatty acid tail is water insoluble. They align themselves to form the cell membrane

stimulate MPS

Isolating EAAs from intact protein sources and delivering them in free form has also been shown to

muscle protein synthesis rates similar to younger counterparts, likely due to the anabolic resistance among older individuals

It has been shown that higher dosages of up to 40 grams of protein post-exercise are needed to

Do not discount established nutrition recommendations and have been based on substantial research

It is important to realize and convey to clients that recommendations may change over time based on emerging research and findings. However, it is important not to do what when educating your clients on recommendations set by these nutrition guideline governing bodies

false

It is impossible to lose weight and gain muscle at the same time.

Set aside and budget the time required to plan, gather, and prep your meals. Invest in the right equipment, tools, and supplies required to make and store your meals. Stock up on the cooking staples to ensure you minimize frequent grocery shopping. Plan-ahead by preparing a weekly menu. Minimize distractions while meal prepping

It is only a matter of time before clients come to you, asking questions about meal prepping. What are some guidelines that should be conveyed to clients interested in meal prep?

ileum

It is the final section of the small intestine where lots of absorption occurs. It is located immediately after the jejunum and leads into the large intestine.

duodenum

It is the first section of the small intestine where some digestion occurs, and it is located immediately after the stomach and leads into the jejunum.

duodenum

It is the first section of the small intestine where some digestion occurs. It is located immediately after the stomach and leads into the jejunum.

jujenum

It is the second section of the small intestine where digestion and absorption occur. It is located immediately after the duodenum and leads into the ileum.

true

It's not a matter of if a plateau will occur, but when.

Fructo-oligosaccharides

Jerusalem artichoke, leeks, onions, and asparagus

performance goal

Jill wants to perform aerobic exercise for one-hour, five-days per week. What kind of goal is this?

process goal

John wants to exercise for 1 hour each day, 5 days per week. He sets a goal to schedule 1-hour workouts at 6:30 a.m. Monday through Friday. What kind of goal is this

at bends in the body such as the elbows.

Joint swelling is a result of widespread inflammation substrates and fluids shift into the lymphatic system, which accumulate

false

Just like carbohydrates and fats, ethanol metabolism is regulated by hormones and excess ethanol in the blood is stored within soft tissues for later use.

Acetyl-CoA and acetoacetate

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

self-awareness

Knowledge of one's own habits, feelings, and motivations.

parties holiday

Let the host know in advance of any dietary restrictions. Offer to bring a healthy dish. Have a light snack prior to the event. Set a drink limit ahead of time

ketogenic

Leucine Lysine

licensed

Licensing is typically provided on a state or federal level. Common prerequisites of licensing include formal education/training, a predetermined number of supervised contact hours, and successful completion of a standardized test. Most healthcare providers require licensure.

1.2-1.6 grams of protein/kilogram of body weight

Light to Moderate cardio

1.5-2.0 protein

Light to Moderate resistance

carbohydrates as the primary fuel source, making liver and muscle glycogen stores important for performance

Like endurance activity, resistance-based exercise relies primarily on

pronounced differences in body mass

Like thirst, great sweat losses followed by unusually restrictive fluid intake during recovery will produce

low-density lipoprotein (LDL)

Lipoprotein that carries cholesterol from the liver to the cells, known as bad cholesterol.

High-density lipoprotein (HDL)

Lipoprotein that carries excess cholesterol away from the cells to the liver where it is turned into bile or excreted, known as the good cholesterol.

reflective listening

Listening that clarifies and expresses an understanding of a person's own experiences and goals.

Denotation

Literal meaning of a word

protein

Long chains of amino acids that serve many essential functional roles in the body

true

Longer duration, aerobic exercise performance is reduced after drinking alcohol, with greater effects seen as the amount of ethanol consumed increases

dining out

Look at the menu ahead of time. Call in advance to request accommodations. Request substitutions or alternates at the restaurant. Have an idea of what to order ahead of time

remains elevated for 3 to 4 hours.

MPS is stimulated with protein ingestion and

ideal tone of voice

Maintain level tone across statements Use direct language when asking questions

The amount provided may or may not be appropriate for an individual and it should be evaluated in the context of the individual's needs.

Many vitamin and mineral supplements provide well over 100% of the daily value for those nutrients. Why is it important to review this information on a supplement facts label?

food has time to digest and be available for energy

Meals further away from activity should be higher in fiber compared to the meals or snacks closer to activity (1 to 2 hours before so

Quantitative

Measure and weigh food, track calories, track macronutrients

Circumference Measurements

Measurements of the circumferences of different body parts - these measurements provide some basic indication about the distribution of fat in the body, although they cannot actually distinguish between muscle and fat

2 safety

Meeting daily protein requirements for the desired outcomes

metabolic reactions

Metabolic reactions are chemical processes that occur in the body that help sustain life.

acetaldehyde and NADH

Metabolism of ethanol by ADH results in the formation of

Micronutrients

Micronutrients Nutrients required in smaller quantities, including vitamins and minerals

iodine, chromium, and copper.

Minerals are often overlooked in the diet, especiall

non essential minerals

Minerals that are not required for human function and/or optimal health.

ideal facial expression and eye contact

Mirror eye behavior of other person, but maintain steady gaze Consider cultural differences related to eye contact Maintain relaxed face and smile when appropriate - It will come across in the way your words sound.

ideal body language or posture

Mirror posture to other person, but work to maintain generally straight posture Maintain open position with relaxed arms Be still with hands on lap or table

ideal rate of volume of speach

Mirror speech rate of other person unless it is extreme Establish steady rate with clearly enunciated words

true

Moderate consumption of alcoholic beverages (1 standard drink per day for women, 2 per day for men) has been shown to support lower-fat body compositions than both heavy drinkers or total abstainers.

up to one standard drink per day for females and up to two standard drinks per day for male

Moderate drinking is classified as

1.5-2.0 protein

Moderate to Vigerous cardio

1.7-2.2 protein

Moderate to Vigerous resistance

managing feelings of deprivation

Modest deficits, flexible dieting approaches, and avoiding dichotomous thinking around food and diets all represent which technique for improving adherence

selectively permeable

Monitors what materials enter and exit a cell

circulation

Monosaccharides enter the portal vein for transportation to the liver and target cells.

calcium

Most abundant mineral and is essential in stimulating muscle contractions

friends and family

Most clients will obtain their information about GMOs from the internet, television, radio, and which of the following

tryglycerides

Most dietary fat is comprised of

the B-complex family of vitamins. Review the B-complex family

Most of the water-soluble vitamins are part of

fluid and sodium homeostasis

Multiple sites in the body house osmoreceptors that detect shifts in osmolality and generate responses to return the body to

Omega-3s (a-Linolenic)

Named based on the position of the first double bond in the carbon chain, Carbon 3, an essential polyunsaturated fatty acid that is found in fish, seafood, flaxseed oil, and walnuts.

Omega-6s (a-Linoleic)

Named based on the position of the first double bond in the carbon chain, Carbon 6, an essential polyunsaturated fatty acid that is found primarily in plant oils such as corn, soybean, and safflower.

secondary metabolites

Natural compounds produced by bacteria, fungi, or plants, which are not directly involved in the normal growth, development, or reproduction of the organism.

, although this type of sleep is increased when ethanol is consumed, growth hormone secretion by the pituitary gland is decreased

Non-REM deep sleep is considered as regenerative, mainly due to the release of growth hormone

food sensitivity

Non-celiac gluten sensitivity is best described as which of the following?

Which component of energy expenditure represents the easiest way to increase total daily caloric expenditure for individuals focused on reducing body fat?

Non-exercise activity thermogenesis

small intestine

Note that minimal digestion of fat occurs in the mouth and stomach as compared to the

describe the food

Now that the list of foods/drinks has been compiled, ask the client to provide the following information for each food item: where the food was obtained (home, restaurant, etc.), brand/restaurant associated with food, preparation method, how the food/drink was served (e.g., served with anything else), and the quantity of the food/drink.

Macronutrients

Nutrients required in large quantities, including carbohydrates, proteins, and fats.

macronutrients

Nutrients required in large quantities, including carbohydrates, proteins, and fats.

micronutrients

Nutrients required in smaller quantities, including vitamins and minerals

100 grams of dry or 100 milliliters of fluid product

Nutrition Information labels in the EU and UK do not indicate a serving size on food labels. Instead, they provide nutrient information for what standard amount?

soluable fiber

Oat bran Oatmeal Beans Apples Pears Certain vegetables (e.g., artichoke, leeks, or sweet potatoes

reduced obese

Obese people who have lost weight

quick list

Obtain a simple list of all food and drink items eaten within a 24-hour period of time without focusing on specific details and amounts.

Air displacement plethysmography and underwater weighing

Of the following methods, which estimate body-composition based on the 3-dimensional volume of the body?

essential fatty acids

Omega-3s (a-Linolenic) and Omega-6s (a-Linoleic), as well as to metabolize fat-soluble vitamins

tryglycerides

Once monoglycerides, fatty acids, and fat-soluble vitamins are released into the digestive tract lining of the small intestine, the monoglycerides and free fatty acids reassemble themselves into

empathy

One of the keys to effective communication is conveying

Mitochondria

Organelles (small structures inside cells) where the majority of energy production, specifically aerobic metabolism, occurs - "the powerhouse of the cell."

fatty acids

Organic compounds with long hydrocarbon chains that are saturated or unsaturated

Carbohydrates

Organic compunds of carbon, hydrogen, and oxygen, which includes starches, cellulose, and sugars, and are an important source of energy

omega-3 fatty acids

Organic meat and milk, compared to conventional, contains significantly greater concentrations of what nutrient

Primary Research

Original research where scientists perform experiments and collect data - this is in contrast to secondary research where scientists analyze data that has already been collected or published elsewhere.

goal type

Outcome, performance, and process goals.

Palatability

Palatability The degree of pleasure or taste provided by a food - a highly palatable food is one that is tasty and pleasant to consume.

paraphrasing

Paraphrasing words and emotions during active listening.

disorder eating

Patterns of abnormal eating behaviors that do not meet the criteria for diagnosis of an eating disorder.

mindful eating

Paying attention to the food being eaten, acknowledging hunger and satiety signals, and adjusting food intake accordingly.

a dual column nutrition facts label

Per the new Nutrition Facts Label requirements, what must be included on food packaging for containers that have 2 to 3 servings per container?

true

Performing resistance training while consuming a high protein diet consisting of 1.8-2.2 g/kgBW daily protein can help maintain muscle mass during a calorie-restricted weight loss diet

maintenance practice

Periods of body weight plateaus where a client practices maintenance of habits and becomes used to the new body weight.

soft skills

Personal attributes related to how well one works with others.

750

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?

160 gs

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

5. Self-actualization

Proper supplementation to support body composition, training, and performance

B6

Pyridoxal, pyridoxine, and pyridoxamine are all molecules of which vitamin?

dipsogenic signal

Physiological factors such as high osmolality or low blood pressure, which prompt sodium and water appetite.

Anti-fat bias

Placing a negative judgment on overweight and obese individuals.

Mediterranean diet

Plant foods such as fresh vegetables, fruit, grains, and nuts make up the basis of the diet, in addition to a liberal use of olive oil. Fish, poultry, and dairy like cheese and yogurt are included in moderate amounts, while red meat consumption is

choline

Plays a role in changing how your genes are expressed by adding specific tags, methyl groups, to your DNA.

planning stage

Point where individuals decide how they will turn their motivation into behavior

1/4

Portion control guidelines that use the image of a healthy-eating plate generally recommend that protein foods comprise how much area on a plate?

cell signaling

Process of communication between cells by biological messengers to govern cellular function.

protein synthesis

Process of joining amino acids with peptide bonds to form proteins.

communication

Process of sending and receiving messages through verbal and nonverbal means

4. Esteem needs

Proper supplementation to support body composition, training, and performance

help individuals performing resistance-training exercise maintain protein balance, build muscle mass, and improve body composition

Protein intake greater than the recommended dietary allowance (RDA) of 0.8 gram/kilogram/day of body weight has been shown to

milk, eggs, soy, peas, or rice.

Protein supplements typically contain one or more sources

weight gain

Proven side effects from creatine use in healthy individuals include which of the following

performance accomplishments

Provide a client with a chance to make an attainable change. For example, if the client typically eats out 4 nights per week, celebrate their success when they drop down to 1 night per week.

precontemplation

Provide empathetic and reflective listening. Do a value exploration to see how the client's behaviors fit in with their values. Build rapport. Avoid arguments. Begin with a small change and provide affirmation for each success. Enhance self-efficacy.

vicarious experience

Provide examples of other clients who have been in the current client's shoes. Give examples of what they did to achieve their goals.

responding stage

Provide feedback shared by the client

zinc

Provides structure to cells and is involved with catalytic reactions

emotional support

Providing encouragement, accountability, or empathy to another person.

open-ended questions

Questions that create an opportunity to share experiences and views

probing questions

Questions used when more detail or information is needed

0.08 -2.2 depending on activity level grams per kilogram of body weight

RDA of protein

145*

Raw, fresh ham

true

Recent data questions the anabolic window and suggests that the total amount of protein and carbohydrate ate over the course of the day is more important for body composition and performance than nutrient timing strategies specific to the workout itself.

more important for body composition and performance than nutrient-timing strategies specific to the workout itself

Recent data, however, questions that anabolic window and suggests that the total amount of protein and carbohydrates eaten over the course of the day is

self-monitoring

Recording and evaluating one's own daily behaviors, usually in the form of a journal or calendar.

performance goal

Reduce calorie intake from 3,000 to 2,000 calories. Perform aerobic exercise for 1 hour per day 5 days per week.

unsaturated fat

Reduce saturated fats and replace them with

secretin

Reduces acid release to help restore pH when eating ceases

serving size

Reference amount for a food or dietary supplement for which nutrition/supplement information is provided.

grass fed and finished

Refers to animals that have been raised in an ecologically appropriate way; allowed to forage and graze on pasture throughout life.

optimal foraging theory

Refers to how human brains assign value to food - OFT is defined by the calories gained from a food relative to how much energy and time is needed to obtain it.

examples of fatty acids

Regular cheese Dairy desserts Whole and 2% milk Coffee creamer and cream Mixed dishes made with dairy such as pasta and cream sauce or pizza Animal Proteins Chicken and chicken mixed dishes Sausage, franks, bacon, and ribs Beef and beef-mixed dishes Grains Grain-based desserts (cakes, pastries, or biscuits) Fats and Oils Lard Palm oil Coconut oil Margarine Butter Hydrogenation

vitamin k

Regulates blood homeostasis by controlling clotting

sodium

Regulates fluid volume and the electrochemical gradient in the body

potassium

Regulates fluid volume as well as maintaining cardiac rhythm

remembering stage

Relates to how much is remembered about what the client has shared.

pepsinogen

Releases the pepsin enzyme in contact with hydrochloric acid to break very long peptide chains

weight cycling

Repetitive cycles of weight loss followed by weight regain where most or all of the weight is gained back.

PUFAS

Replace saturated fats with

phosphorus

Required for energy production and maintaining cellular viability

false

Research has concluded that drinking bulletproof coffee® is an effective and long-term weight loss strategy

Observational Research

Research in which a researcher observes ongoing behaviors to determine correlation

carboxylase enzymes

Responsible for adding a carboxyl group to molecules - these carboxylation reactions are involved in almost every step in energy production.

water

Roughly 2/3 of this fluid is located inside of individual cells and is referred to as intracellular fluid (ICF

SMARTS

S - Specific M - Measurable A - Action-Oriented R - Realistic T - Timely S - Self-Determined

lack of knowledge or expertise

Seek information from credible sources and ask questions when in doubt

grocery shopping

Select recipes/meals and foods in advance. Write a grocery list. Avoid shopping at busy times. Avoid shopping when hungry.

4

Self-efficacy is mediated by how many sources?

20 grams/day, divided into 5-gram dosages four times a day for 5 to 7 days,

Short-term use of creatine monohydrate

closed-ended questions

Simple and direct question that can only be answered with a yes-or-no response.

true

Simple carbohydrates provide a more direct source of energy when compared to complex carbohydrates.

social networks

Social structure made up of various interactions or relationships between groups of people.

Bioelectrical Impedance Analysis (BIA)

Some clients may not want to have their fat pinched when assessing their body fat percentages using the skinfold method. What would be the best alternative method used while keeping practicality and cost in mind

It helps identify which steps need to be done ahead, and if there are items that need to be prepared first

Some clients may use recipes when meal prepping. Why is it important to read a recipe through prior to starting preparation of the dish?

Galacto-oligosaccharides

Soybeans and human breast milk

barareceptors

Specialized nerves that can sense change in pressure in the heart or blood vessels

time restricted feeding

Specific eating and fasting windows across the day

sociability

Spending time with others or to make social gatherings comfortable

false

Substantial muscle hypertrophy can occur without a simultaneous resistance training program if an exerciser consumes at least 3.0 g/kg/day of protein per day.

Inflammation management, Cancer prevention, Vascular health, and Brain function

Switching from a conventional to an organic-based diet can increase the polyphenol intake by the equivalent of 1-2 servings of fruits and vegetables without changing actual food or energy intake. The beneficial effects of polyphenols have been linked to what?

5 to 7 days

Switching from conventional to organic produce significantly reduces biomarkers of pesticide exposure in as little as how many days

3. Belongingness and love needs

Tailoring carbohydrate and fat amounts and timing based on client preferences and energy needs for training and competition

35% and not to exceed more than 30%, respectively

The British Nutrition Foundation (2018) and the Joint Food and Agriculture Organization (FAO)/World Health Organization (WHO) Expert Consultation (2010) recommend dietary fat intake to be no more than

Commission on Dietetic Registration (CDR)

The CDR acts as the credentialing arm of the Academy of Nutrition and Dietetics for the purpose of establishing and enforcing certification standards for registered dieticians and other licensed nutritional professionals and issues credentials to those who successfully meet said standards. The CDR also provides a professional code of ethics and recertification standards.

whole grains

The Dietary Guidelines for Americans recommend emphasizing the consumption of certain food groups in the general population. What is one of these food groups

2300 mg

The Dietary Guidelines for Americans recommend that adults do not consume more than how much sodium per day

Maintaining a database of supplements found to be contaminated with illegal drugs and prescription medication

The Food & Drug Administration's role in the manufacturing of supplements includes which of the following?

iron

The Institute of Medicine recommends that vegans have an intake 1.8 times greater than that of non-vegetarians of what micronutrient

hydrogenation

The process of forcing hydrogen into vegetable oil to create a semi-solid or solid saturated fat

Recommended Dietary Allowance (RDA)

The average daily intake of a nutrient sufficient to meet the nutrient requirement of nearly all (97 to 98 percent) healthy individuals in a particular life stage and gender group is known as which of the following

usual intake

The average daily intake of food or nutrients clients consumer over a long period of time.

Estimated Average Requirement (EAR)

The average daily nutrient intake level estimated to meet the requirement of half the healthy individuals in a particular life stage and gender group is known as which of the following?

95%

The average dose of fructose used during controlled trials was greater than the intake of what percentile of Americans

self oriented

The behavior is good for the individual but bad for others.

short sighted

The behavior is good for the individual now but bad for the individual later.

inefficient

The behavior satisfies some needs or values but prevents others.

Lipolysis

The biological process of breaking stored triglycerides into free fatty acids and glycerol.

Lipogenesis

The biological process of combining free fatty acids with glycerol to form triglycerides.

peptide bond

The bond between two amino acids, occurring between the carboxyl group of one and the amino group of the other

ATP-PC system

The breakdown of glucose to create ATP

glycolysis

The breakdown of glucose to create ATP

catabolic

The breakdown of nutrients to release energy.

motivational phase

The build-up of mental energy that drives the desire to behave in certain ways - behavior often needs plans.

glycerol and free fatty acids

The byproducts of beta-oxidation are

motivation

The collective reasons that drive a person to take action.

self-efficacy

The confidence that a person has that he or she can successfully engage in the behaviors required for a certain outcome.

Reliability

The consistency of a measure

Peer Review

The critical evaluation of a study by other scientists.

goal commitment

The degree to which an individual is invested in achieving his or her goal

dietary adherence

The degree to which an individual sticks with a diet.

Non-alcoholic fatty liver disease

The development of a fatty liver resulting from excessive quantities of fats being deposited from causes that exclude alcohol.

DRI

The dietary reference intakes

Glycogenesis

The process of forming glycogen from glucose.

protein

The elements carbon (C), hydrogen (H), oxygen (O), and nitrogen (N) combine to form the building blocks of

Adenosine Triphosphate (ATP

The energy currency of life

Phosphofructokinase

The enzyme that turns fructose 6-phosphate to fructose 1, 6-bisphosphate, a key regulatory step in the glycolytic pathway.

Acetaldehyde Dehydrogenase

The enzyme used to metabolize toxic acetaldehyde.

body density

The estimated thickness of fat under the skin at specific locations when entered into an equation.

distress

The experience of negative feelings, such as anxiety, sorrow, or pain.

bioavailability

The extent to which an ingredient, food, or other substance is absorbed by the body.

dietary fat

The fat and oils found in food that is consumed.

autonomy

The feeling of freedom from external influences or control - the individual is perceived to be the source of their own behavior.

38 grams/day

The fiber recommendation for men is:

American College of Sports Medicine (ACSM

The first formal and widely disseminated guidelines for fluid intake were published by the

glycolysis

The first step of carbohydrate metabolism, an anaerobic pathway, that breaks glucose or glycogen down to pyruvate

glycolysis

The first step of carbohydrate metabolism, an anaerobic pathway, that breaks glucose or glycogen down to pyruvate.

Wellness

The fluid process of improving the emotional, occupational, physical, social, intellectual, and spiritual components of life, dynamically leading to a better state of health and well-being.

Creamed

The food has been prepared by simmering or poaching it in milk or a cream-based liquid.

ethenol

The form of alcohol found in an alcoholic beverage.

healthy

The greatest concern of consumers of organic foods is the perception that organic foods are which of the following

Tolerable Upper Intake Level (UL)

The highest level of daily nutrient intake that is likely to pose no risk of adverse health effects to almost all individuals in the general population - As intake increases above the UL, the risk of adverse effects increases.

Tolerable Upper Intake Level (UL)

The highest level of daily nutrient intake that is likely to pose no risk of adverse health effects to almost all individuals in the general population - as intake increases above the UL, the risk of adverse effects increases

Whole grain toast with eggs and fruit. Salad with lean protein. Half sandwich with lean protein, side of vegetables, and fruit

The holiday season is often a challenging time for clients, making it difficult to restrain from overindulging on the foods during these times. One strategy to help prepare for a party is to eat lightly during the day of the social event. Which of the following would be considered a light, nutrient dense meal example?

roughly 1/3 of beverage intake will be lost through urine voids.

The idea behind this hydration replacement prescription is that r

150-200 calories each

The idea of snacking should never be written off and can help your client curb cravings that may lead to unhealthy food choices. However, if your client's calorie needs range from 1,500-1,800 who likes to eat 3 meals a day with 1-2 snacks should limit the calories pers snack to what

oxidative damage

The imbalance of free radicals and antioxidants - free radicals are oxygen-containing molecules with an uneven number of electrons, which makes them susceptible to react with other molecules

Recall Bias

The inability to accurately remember past behaviors.

alternate day fasting

The individual alternates between a day of fasting and a day of feeding.

Sugar is the second-largest ingredient in the product, by weight

The ingredients list for a granola bar lists the following as the first four ingredients: oats, sugar, corn syrup, and peanut butter. What can the Nutrition Coach determine about the amount of sugar in the product

first pass metabolism

The initial metabolism of ethanol occurring in the stomach

dehydration synthesis

The joining of two large molecules by removing one hydrogen from one molecule and a hydroxyl group (OH) from another molecule and then binding the two larger molecules together on the newly freed bonds.

selenium

The key component of several selenoproteins that serve as antioxidants or in the regeneration of antioxidants

high risk drinking

The level of consumption at which the risk of alcohol-related harm is greatly increased.

reverse causality

The link between nonnutritive sweeteners and obesity in observational research can be explained by which of the following

adipose tissue

The loose connective tissue composed of fat cells for stored energy

the production and evaporation of sweat.

The majority of thermoregulation attributed to body water in hot conditions comes from

body composition

The makeup of an individual's body - major components of interest include fat mass and fat-free mass (i.e., water, bone, protein, etc.).

NADH and NAD+ within the cytosol of hepatocytes

The metabolism of anything more than a few grams of ethanol can result in disruption in the ratio of

retinol, retinal, and retinoic acid.

The most common retinoids

changes in body mass and various forms of urinalysis.

The most popular remaining options to detect pre-exercise hydration status include

convection

The movement or flow of air over an object

protein balance

The net result of protein synthesis and breakdown.

Calcium, vitamin D, potassium, and iron

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?

Servings Per Container

The number of servings of a food or dietary supplement provided in a package, based on the specified serving size.

The amount and variety of nutrients provided in a food or meal

The nutrient quality of a meal refers to which of the following?

The granola bar is high in added sugar since the percent daily value is greater than 20%.

The nutrition facts label for a brand of granola bar lists the percent daily value of added sugar as 23%. What does this indicate

amino acids

The organic building blocks of proteins containing both a carboxyl and an amino group.

Delayed Onset Muscle Soreness (DOMS)

The pain and stiffness that is felt several hours to days after unaccustomed or strenuous exercise - muscle soreness typically sets in between 1 and 3 days post exercise.

chyme

The partially digested, semi-fluid mass of food expelled by the stomach to the duodenum.

hunger

The physiological drive to find and eat food.

ADH

The primary enzyme involved in metabolism of ethanol.

provide energy to the body

The primary role of dietary carbohydrates is to

oxidative energy system

The primary source of ATP when your body is at rest or during low intensity, longer-duration exercise

tryglycerides

The primary storage and transportable form of fats in the body and are composed of three free fatty acids bound to a glycerol backbone

Tryglycerides

The primary storage and transportable form of fats in the body, composed of three free fatty acids bound to a glycerol backbone

tryglycerides

The primary storage and transportable form of fats in the body, composed of three free fatty acids bound to a glycerol backbone.

redox

The process and reaction between two substances in which one substance is oxidized and the other reduced

redox system

The process and reaction between two substances in which one substance is oxidized and the other reduced

De Novo Lipogenesis (DNL)

The process by which fatty acids are synthesized from other compounds (e.g., glucose) within the liver

detox and cleansing programs

The process of attempting to purify the body from ill-defined toxins through restrictive dieting and foolhardy supplementation

Glycogenolysis

The process of breaking down the glycogen molecule into its individual glucose units for entry into the energy pathways.

glycogenolysis

The process of breaking down the glycogen molecule into its individual glucose units for entry into the energy pathways.

Denaturation

The process of changing a proteins shape

ambivalence

The state of having mixed feelings about change - a client with ambivalence wants to change and at the same time does not want to change.

glycogen

The storage molecule of carbohydrate found in animals and located in muscle and liver cells.

psychology

The study of the mind and behaviors

false

The sugar in a piece of fruit is more nutritious than the sugar in a cookie

unconditional positive regard

The support of a client regardless of what they say or do - it is the belief that the client is trying their best despite perceived destructive behaviors.

Goiter

The swelling of the neck resulting from enlargement of the thyroid gland

muscle protein synthesis

The synthesizing of amino acids into skeletal muscle tissue.

teach back method

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.

Biometrics

The technical term for measurements and calculations related to human physical characteristics.

Buffett effect

The tendency for people to eat more when offered a wide variety of foods

Homeostasis

The tendency toward a relatively stable equilibrium between interdependent elements, especially as maintained by physiological processes.

branched chain amino acids

The three essential amino acids (leucine, isoleucine, and valine) which are abundant in skeletal muscle tissue and named for their branch-like structure.

total sugars

The total amount of sugar in a food (includes both added and naturally occurring sugars in a food).

acetaldehyde

The toxic product of ethanol metabolism, which has to be further metabolized immediately to avoid its toxic effects.

Colloquialism

The use of ordinary or familiar words or phrases.

ndependent Variable

The variable scientists manipulate in an experiment.

hepatic portal vein

The vein that transports blood from the spleen, stomach, pancreas, and the intestinal tract to the liver.

brush border

The wall of the small intestine, composed of villi and microvilli, that enhance the region's surface area for the final stages of digestion and absorption.

verbal communication

The words used to convey a message

Precise information on intake of specific nutrients

There are many food frequency questionnaires that have surfaced. However, the purpose and use of these questionnaires have not. When having a client complete a food frequency questionnaire, it is important to understand results will not yield which of the following

Polysaccharides

They define glucose chains longer than 10 units in length, but they can be as large as several thousand glucose units in length.

Disaccharide

They define pairs of sugar units. The three nutritionally important ones to humans are sucrose, maltose, and lactose.

Oligosaccharides

They define sugar units ranging from 3 to 10 units in length and are largely indigestible to humans.

Monosaccharides

They define the single sugar units of glucose, fructose, and galactose and represent the absorbable forms of carbohydrates for the body.

anaerobic system

This describes energy production systems/pathways in the body in which oxygen is not present. Activity that leads to energy production via the anaerobic system will cause an accumulation in hydrogen ions and lactic acid.

observational research

This is research in which a researcher observes ongoing behaviors to determine correlation

ATP-PC system or the phosphagen system. ATP-PC stands for adenosine triphosphate-phosphocreatine

This metabolic pathway uses the energy released from the breakdown of phosphocreatine (also called creatine phosphate) for an immediate source of energy and then uses the phosphate molecule to produce more ATP.

recover low

This method is where a client restricts carbohydrates in the post-exercise period with the intention of enhancing pathways for fatty-acid oxidation.

MEOS

This pathway is used when the ADH pathway is saturated; for example, when large amounts of ethanol are consumed and it is up-regulated by repeated heavy consumption of alcohol.

Registered Dietitian Nutritionist (RDN)

This term is used interchangeably with a Registered Dietitian (RD) and it is also a legally protected designation.

controlled motives

Those with motives who feel outside or internal pressure to do certain behaviors

health

To have a balanced diet or to stay fit

pleasure

To indulge or reward oneself

15/1

Today, with traditional Western diets, the ratio of omega-6 to omega-3 fatty acids is closer to

<200

Total cholesterol

B7

Transfers carbon dioxide molecules and the metabolism of carbohydrates, fatty acids, cholesterol, and amino acids.

ad libitum

Translates to "as desired" and refers to eating or drinking as you are normally driven to (i.e., not purposely overeating or undereating).

Make a list of healthy, non-perishable food items to pack. If possible, prepare and pack their meals ahead of time.

Traveling can make it difficult for clients to adhere to their nutrition goals. What are some strategies that a Nutrition Coach could recommend to their client to help them prepare prior to travel?

<150

Triglycerides

glycerol and free fatty acids

Triglycerides are transported to adipose (fat) cells and go through beta-oxidation. What are the byproducts of beta-oxidation?

5:2diet

Two fasting days and five feeding days per week.

complementary proteins

Two incomplete proteins that, when comsumed together, mimic a complete protein by providing all essential amino acids.

crispy

Typically refers to food that has been fried - It may or may not be coated in a batter. Some crispy foods may be baked rather than fried but this may not always be stated.

glucogenetic or ketogenic

Tyrosine Isoleucine Tryptophan Phenylalanine Threonine

less-significant lack of adequate fluid replacement.

USG 1.020

significant failure to replace fluids,

USG 1.030

monosacharatted fatty acids

Unsaturated fats that have one unsaturated carbon molecule (two hydrogen atoms instead of four) or one double bond

Monounsaturated fatty acids

Unsaturated fats that have one unsaturated carbon molecule (two hydrogen atoms instead of four), or one double bond

polyunsaturated fatty acids

Unsaturated fats that have two or more double bonds between carbon molecules

polyunsaturated fatty acids

Unsaturated fats that have two or more double bonds between carbon molecules.

carbs

Up to 1 to 2 Hours to digest

protein

Up to 3 to 4 Hours to digest

fat

Up to 6 Hours to digest

fasted training

Waking up in the morning and exercising in a fasted state - The studies on this method are still inconclusive.

ultrasound technology

Uses high-frequency sound waves emitted by a probe to visualize different parts of the body.

Guidelines for Selecting Dietary Supplements

Verify the ingredients are supported with solid evidence for efficacy and safety from scientific reviews, reputable organizations, and/or well-designed human studies. Determine whether ingredient forms and dosages in product formulas match evidence-based recommendations. Check if the product is independently tested to verify label accuracy. For athletes, third-party testing for banned substances is critical. Request independent research from companies that verifies the claims for their products.

blindness

Vitamin A deficiency

1052

Vitamin A, μg (RAE)h

7%

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

scurvy

Vitamin C deficiency

rickets

Vitamin D deficiency

9.5

Vitamin Egrams per day

plants

Vitamin k1 can be obtained from

fatty fish at least once a week,Consume several servings of vitamin rich nuts and seeds (2-3) per day,Consume several servings of fortified dairy products (2-3) per day.

What can a client incorporate into their diet to minimize the chances of becoming deficient in water-soluble vitamins?

Animal meats or animal by-products such as dairy or eggs Green leafy vegetables and other bright colored vegetables A variety of nuts and seeds Grains and legumes Enriched or fortified grains or oils in moderate quantities.

What can a client incorporate into their diet to minimize their chances of becoming deficient in water-soluble vitamins?

values

What can help a client define the best version of themselves?

Non-alcoholic fatty liver disease

What disease associated with large intakes of fructose in inactive people has recently gained more attention as a health concern

1.2 to 1.6 g/kg/day

What do guidelines suggest as a protein intake target for endurance athletes

Preparing ingredients used in multiple recipes at the same time

What does batch prep mean?

<10%

What does the United States Department of Agriculture and the World Health Organization recommend for added sugar intake?

Produces ketones (ketone bodies) from fat

What does the body do during ketosis?

lingual lipase

What enzyme is responsible for breaking down the triglycerides in the mouth

catalase

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

they are inorganic

What feature of minerals makes them different from vitamins?

over69

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

the body excretes them in urine

What happens when individuals take more water-soluble vitamins than the body needs for at any given time?

A lipoprotein that delivers triglycerides to the cells

What is a chylomicron?

A technique to help people make decisions about starting a specific program or not

What is a decision balance sheet

salmon

What is a good source of DHA?

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

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

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

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

They add too many high calorie items such as cheese, nuts, seeds, and dried fruit

What is a mistake that can add excess calories that consumers may make when ordering salad for a meal?

setting too many goals

What is a potential problem when undertaking a goal-setting program

Weight loss will occur at a much faster rate than many other diets

What is a primary benefit of using a low-energy diet or a very-low-energy diet

3 to 4 oz

What is an appropriate portion (in ounces) of protein at a meal for an adult, average woman who requires approximately 1500-1800 calories per day?

3 to 4 oz it

What is an appropriate portion (in ounces) of protein at a meal for an adult, average woman who requires approximately 1500-1800 calories per day?

3 to 5 g/kg/day

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

One thumb-sized portion

What is an appropriate visual approximation for fat at a meal for an average adult female who requires approximately 1500-1800 calories per day?

one thumb sizes portion

What is an appropriate visual approximation for fat at a meal for an average adult female who requires approximately 1500-1800 calories per day?

Two cupped palm-size portions

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

Two fist-sized portions

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

two fist sized portions

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

Expression of allergenic proteins

What is an example of a direct risk of GMO consumption?

palm oil

What is an example of saturated fat?

vegetable shortening

What is an example of trans fat?

20-35%

What is considered the Acceptable Macronutrient Distribution Range (AMDR) for dietary fat for adults

Portion size

What is defined as the amount of food an individual chooses to put on their plate during a meal?

Eating that occurs without paying attention to the food being consumed

What is mindless eating

They do not add any protein or healthy fat.

What is one pitfall that many consumers may make when selecting a salad as a healthy lunch option?

People tend to serve themselves larger portions.

What is one problem associated with using larger plates at meals

Avoid grocery shopping when hungry.

What is one strategy that a client could use to avoid the risk of making impulse purchases at the grocery store

preperational stages

When a person intends to change behavior and is preparing to change, but has not yet taken action.

contemplation

When a person is thinking about implementing change but has not yet taken any steps to get started - an individual may take action within the next 6 months.

fundamental attribution error

When a person's behavior is attributed to "the way they are" rather than to external factors.

Have them write down a quick list without focusing on the details. Discuss any forgotten foods by listing out often overlooked categories such as alcohol, snacks, etc. Ask about their schedule and the events that unfolded throughout their day, identifying what, when, and where they consumed food. Have them describe their foods they eat; what they looked like, portion size, etc. Review the completed recall for completeness with them to double check for accuracy.

When administering a 24-hour recall with a client, what are some are steps recommended by the NHANES Dietary Interviewer Procedures Manual to help maximize a client's recall accuracy

alcohol dehydrogenase (ADH) in what is referred to as first-pass metabolism.

When an alcoholic beverage is ingested, a small amount of the ethanol in the beverage is immediately metabolized in the gastric mucosa (stomach lining) by

precontemplation

When an individual is not thinking of changing and has no intention to change

Fat mass and fat-free mass

When assessing body composition, a 2-compartment model divides the body into which two categories

What's the purpose of assessing my client's body composition? How important is accuracy to the client's needs and goals? How often will body composition need to be assessed? Where should the body composition assessments take place? How important is cost to the Nutrition Coach and the client?

When choosing a body composition assessment method for a client, which questions should a Nutrition Coach ask themselves before deciding

Dual-energy x-ray absorptiometry

When comparing different body composition assessment methods, it is important to weigh the cost and practicality of each methods, in addition to accuracy. However, if cost and practicality was not a factor, which method would provide the client the most accurate body composition results?

lean muscle mass,through dose-dependent reductions in testosterone,protein synthesis, and the actions of reactive oxygen species created during MEOS

When consumed regularly at high levels, ethanol may reduce

Dishes that are poached, steamed, roasted, or broiled (without added fat

When dining out, certain key words on a menu can indicate how a dish has been prepared. In general, which preparation methods tend to be the healthiest (i.e. prepared with minimal added fat)?

Look up the menu ahead of time.

When dining out, what is one useful strategy that consumers can employ prior to going to a restaurant in order to determine some healthy food choices?

Portion sizes are often larger Often prepared with excess sauces, fats, and gravies Butter is often used as a flavoring agent as well as presentation

When educating clients on dining frequency and occasion, clients may lack the true impact that going out to a restaurant can have on one's daily caloric intake. Which of the following are consistent with dining out compared to cooking at home?

20-40%

When following a proper creatine monohydrate supplementation strategy, what percentage increase of muscular creatine stores has been demonstrated through research?

Have a client complete the usual intake worksheet on normal weekdays as well as weekends.

When having a client fill out a usual intake worksheet to determine regular eating patterns, what it one strategy that Nutrition Coaches can use to minimize the occurrence of recording a client's unpredictable eating habits

increased thirst drive follows

When large quantities of sodium are ingested without a similar increase in water, plasma osmolality increases and

2 or 3

When meal prepping, it is recommended that clients limit themselves to how many new recipes to avoid making the process too complicated?

When they have been specifically added to the supplement When a claim is made about them on the packaging

When must other vitamins and minerals (in addition to the standard required list of nutrients) be listed on the Supplement Facts Label?

When they have been specifically added to the supplement and When a claim is made about them on the packaging

When must other vitamins and minerals (in addition to the standard required list of nutrients) be listed on the Supplement Facts Label?

ATP PC AND GYCOLIC

When playing in a baseball game, what energy system is primarily being used?

Express empathy Discrepancy identification Support self-efficacy Avoid arguments

When providing nutrition coaching to your clients, it is imperative to use Motivational Interviewing strategies to help clients discover their own reason for change. These motivational interviewing strategies involve what following actions?

30 mins to 2 hrs before exercise

When should a strength athlete's pre-exercise snack be consumed?

false

When sleeping after consuming ethanol, there is an increase growth hormone secretion by the pituitary gland, positively affecting sleep quality.

vicarious experience

When something is experienced through another person's actions or behaviors

change talk

When the client voices the benefits of change and disadvantages of staying the same

Value prioritization

When values are prioritized, behaviors are linked with the client's personal sense of a desired identity.

calorie deficit

Where energy (calorie) expenditure exceeds energy (calorie) intake.

intracellular fluid

Where is approximately 2/3 of body water found?

The perimeter of the store

Where should consumers focus the bulk of their shopping at the grocery store in order to buy mostly whole, unprocessed foods

anabolic response

Where there is net-positive protein balance (i.e., there is more protein synthesis than there is protein breakdown) - there is a net building of protein.

20% and 80% respectively of the protein component of milk

Whey and casein are derived from bovine milk, comprising

Recommended Dietary Allowance (RDA)

Which Dietary Reference Intake (DRI) describes the average daily nutrient intake level sufficient to meet the nutrient requirement of nearly all healthy individuals in a particular life stage and gender group?

leucine

Which amino acid is responsible for signaling for muscle protein synthesis, and is the only amino acid independently capable of enhancing muscle anabolism?

insulin sensitivity

Which answer most appropriately describes the effect of consuming nonnutritive sweeteners on appetite and food intake

Body Mass Index (BMI)

Which body assessment method counts all weight as equal, regardless of what the weight is made of?

amylose

Which complex carbohydrate chain contains straight-chain structures?

values

Which construct is the least subject to change

Mediterranean diet

Which diet has the strongest and most extensive amount of peer-reviewed literature supporting its benefit for long-term health

very low energy diet

Which diet would be most likely to lead to the most rapid decrease in bodyweight over a four-week period

Mediterranean diet

Which dietary pattern also accounts for social and cultural aspects, such as communal mealtimes, resting after eating, and regular physical activity?

Dietary Guidelines for Americans

Which document serves as a resource for health professionals and describes healthy diets that may help prevent diet-related chronic diseases?

Increased crop yields and ncreased nutrient content

With an emerging industry of different GMOs now available, clients will come to you with questions on what these are, their consumption risks, and overall long-term effects from use. What are some direct benefits of promoting and supporting GMOs

amount of water that will enter a cell body (i.e., ICF) or remain in the ECF.

With sodium being the primary ECF solute, its concentration is a primary factor in determining the

collaboration

With which of the following does motivational interviewing start?

my employer told me so I need to, I should make better eating choices

Within the motivation continuum, what are some examples of motivations that would be considered controlled motives? Check all that apply.

values

Within the motivation continuum, what are some examples of motivations that would be considered controlled motives? Check all that apply.

between meal snacks

Write out a list of healthy snacks to stick to: both sweet and savory. Prepare and pack snacks ahead of time for the week. Keep a healthy snack (non-perishable) at your desk or in your bag for hunger emergencies.

leptin

a hormone produced by adipose cells that decreases appetite when released.

glucagon

a hormone that is released when blood sugars decrease below a certain threshold.

mercury

a metal that has been found to cause birth defects.

science

a method of trying to end up at objective truthsIt is the use of evidence to construct explanations and predictions of natural phenomena.

low in added sugar

You are speaking with a client about how to make sure they pick the healthiest meal replacement bar for their weight loss nutrition plan. What would you tell them to specifically look for on the Nutrition Facts Label to help them make the best decision

Phosphocreatine (PC)

a chemical compound stored in the muscles in limited supply.

Phyates

absorption of iron is substantially reduced when co-ingested with

200x

acesulfame potassium

in the liver

acetyl-CoA is broken down into ketone bodies when rates of fatty oxidation are very high

PHOS

adversely affect a range of CVD risk factors, including raising low-density lipoproteins (LDLs) and triglycerides, lowering high-density lipoproteins (HDL), increasing inflammation, and promoting endothelial dysfunction

sodium bicarbonate or baking soda

aids in buffering the acidity in the blood due to the production of hydrogen ions during sustained strenuous exercise, thereby, potentially reducing fatigue and enhancing performance during short-term and intermittent strenuous exercise such as sprinting, tennis, and boxing.

ADH

alcohol dehydrogenase

.25 oz per hour

alcohol is absorbed at a rate of

more lean muscle and total body water

alcohol is absorbed more slowly in men due to

soy

amino acids are not as bioavailable to skeletal muscle tissue compared to whey and casein protein

celiac disease

an autoimmune disorder that leads to damage in the small intestine when gluten products are consumed, drastically reducing their ability to digest, process, and absorb macro- and micronutrients.

lactate

an energy substrate that is used to support metabolism during high-intensity exercise.

MUFAS

an important part of a heart-healthy diet, such as with the Mediterranean diet, for example.

food processing

any procedure that alters food from its natural state, such as freezing, drying, milling, canning, mixing, or adding salt, sugar, fat, or additives

insulin

any procedure that alters food from its natural state, such as freezing, drying, milling, canning, mixing, or adding salt, sugar, fat, or additives

B6

appear to alter fuel metabolism slightly during exercise, shifting it to use more carbohydrates and less fat

caffeine

appears to promote urine flow, but there is no evidence that it disrupts fluid balance or causes dehydration at the recommended dose

peri exercise meal endurance athletes

arbohydrate intake should begin shortly after onset of activity, but only if the exercise session is continuous and will last more than 60 minutes. Products providing multiple transportable carbohydrates such as sports gels, blocks, sport beans, sports drinks, fruit, or high-carbohydrate bars with little to moderate protein Continue hydrating, which is dependent on the athlete's sweat rate. Example: 04. to 0.8 liters per hour Sports drinks should contain 6 to 8% carbohydrate solution. Replace electrolytes lost with sports drinks or foods high in sodium and potassium.

iron and sulfur

are critical in maintaining the function of the electron transport chain

Overt and severe zinc deficiencies

are known to cause substantial health issues: alopecia, immune deficiencies, night blindness, delayed wound healing, and growth retardation.

water soluble vitamins

are not stored in the tissue of the body but are present in the blood and other water-based fluids

micronutrients

are used as coenzymes and cofactors for many of the metabolic reactions and are used quite extensively in the mitochondria to facilitate the electron transport chain

carbohydrates (glycogen) to fat stores, as well

as exercise duration continues (prolonged bouts of exercise), fuel substrates begin to shift, moving more from

200x

aspartame

replace 110-120% of fluids lost

athletes with continuous USG of 1.025 or above should

soy

been shown to be inferior to whey and casein due to lower leucine content, fewer essential amino acids, and lower

casein protein

been shown to stimulate MPS to a lesser extent than whey protein supplementation and leads to lower resistance-training-induced gains in lean mass

extrinsic motivation

being motivated by rewards and recognition.likely focus on the outcome of the behavior change and look for recognition for things such as noticeable weight loss. may also respond positively to a reward system, such as buying new clothes as they lose weight

individuals with celiac disease

benefit from additional folate, vitamin B12, vitamin D, and calcium supplementation

aging or institutionalized individuals

benefit from vitamin D and/or calcium supplementatio

blocks adenosine receptors, thus, resulting in mental alertness and other cognitive benefits,reduces rates of perceived exertion, lowers pain, raises endorphin release, and improves fatigue resistance, improves maximal strength, power, muscular endurance, and ratings of perceived exertion with equivocal findings for pain perception

benefits of caffeine in the anhydrous form

chitosan

blocker supplement manufactured from shellfish. It is marketed as a fat blocker due to its ability to prevent absorption of dietary fat by binding to it in the intestinal tract

pancreatic lipase

break down triglycerides into monoglycerides and free fatty acids.

The enzyme lingual lipase

breaks down the triglycerides, separating fat from the water-soluble components of food, such as protein and carbohydrates.

Which of the following bodily functions are supported by a person's resting metabolism?

breathing, blood circulation, neurological function

HMB (Hydroxy-Methylbutyrate)

byproduct of the essential branched chain amino acid, leucine, identified as the primary initiator of muscle protein synthesis.

3 to 6 milligrams/kilograms of body weight consumed an hour before exercise

caffeine dose for strength athletes

1.5 to 3 milligrams/kilogram of body weight

caffeine for endurance

8.4 to 9.5 mg/dL

calcium body level

1316

calciummili grams per day

RDA

calculated by using either two standard deviations or coefficient of variation for the EAR of 10%, which is ordinarily assumed

TEA The Thermic Effect of Activity

calories burned during exercise and physical activity

vitamin A

can also be made from beta-carotene and other similar compounds known as the carotenoids, which are antioxidants.

hypo and hyperkalemia

can be deadly and cause cardiac arrest.

Deficiency of Magnesium

can impair glucose metabolism

B12 deficiency

can lead to anemia neurologic disorders ), and a host of other diseases and disorders.

breakfast

can lead to improved quality of overall diet, micronutrient intake, body weight, and other lifestyle factor

deficiency in B1

can lead to several serious health conditions, specifically beriberi and Wernicke encephalopathy

B7 deficiency

can result in hair loss (alopecia), dermatitis, and issues with nails

Selenium

can result in muscle pain and bone disorders.

low carb diet

carbohydrate content is 40% or less of total calories. However, many have argued that for a diet to be defined as truly low-carbohydrate, then the carbohydrate intake

two-fold roadblock to optimal body composition management.

carbohydrates and fats consumed along with the alcoholic beverage will be treated like any other excess calories and be stored for later, creating a

4 kcals/gram

carbs and protein

271 gs

carbs per day

47

carrots

LDLs and HDLs

carry cholesterol (not triglycerides). Bac

enzymes

catalysts for chemical reactions and are critical for carrying out many functions within the body, especially in digestion and metabolism

unsaturated fatty acids

categorized into monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs).

caffeine

causes decreased sense of effort associated with exercise and an increase in physical performance

The client had a more attainable calorie intake and was better able to adhere to the diet.

client's weight-loss progress is very slow. The client is reporting a low calorie intake of 1200 per day. Their Nutrition Coach decides to increase the client's calorie intake to give the person a diet break. Suddenly, the client starts to lose weight again. Which of the following best describes why this happened?

motivational interviewing

client-centered coaching style that helps clients resolve ambivalence and elicit behavior change.

Gluten

collection of proteins found in grains - in wheat, gluten covers two related proteins: gliadin and glutenin.

beta-alanine

combines with the amino acid histidine to form carnosine

B7

commonly referred to as biotin and formerly referred to as vitamin H, is a cofactor in many carboxylase enzymes, which are responsible for transferring carbon dioxide molecules and the metabolism of carbohydrates, fatty acids, cholesterol, and amino acids

B3

commonly referred to as niacin, shares many similarities with vitamin B2 because it is critical in the metabolism of proteins, carbohydrates, and fat. It is also a component of a dinucleotide, specifically, nicotinamide adenine dinucleotide (NAD). NAD plays a critical role in the Kreb's cycle and electron transport chain and is responsible for much of the ATP production in our cells. Furthermore, NAD is involved in the production of many other macromolecules that are essential for optimal function, including cholesterol and fatty acids

B5

commonly referred to as pantothenic acid, is a component to co-enzyme A (CoA). CoA serves as a molecular link between glycolysis and the Kreb's cycle, which means that it is involved in the metabolism of proteins, carbohydrates, and fatty acidslso plays a fundamental role in the production of cholesterol, fatty acids, and other molecules, such as coenzyme Q10

B2

commonly referred to as riboflavin, is critical in the metabolism of proteins, carbohydrates, and fat and is a component of flavin adenine dinucleotide (FAD)

caffeine, green tea extracts, ephedra, bitter orange, and capsaicinoids

commonly used stimulants

ambivalence

competing demand between a client's desire to lose weight and their desire to eat chocolate characterizes which of the following

beta-alanine

compound in skeletal muscle that reduces fatigue during high-intensity exercise by buffering the drop in pH due to hydrogen ions that are produced when glycogen is broken down to lactic acid.

Sucrose

comprised of one glucose molecule joined with one fructose molecule. Examples include cane sugar, brown sugar, and date sugar. Sucrose contributes as a primary sugar in most fruits.

lactose

comprised of one glucose molecule joined with one galactose molecule. It is only found in dairy products.

Maltose

comprised of two glucose molecules. Examples include corn syrup, brown rice syrup, and molasses.

Exertional rhabdomyolysis (ER)

condition in which muscle cell membranes rupture and leak high amounts of proteins, such as myoglobin and creatine kinase, into the extracellular fluid after abnormally hard or new exercise routines

hyponatremia

condition where the concentration of sodium in the blood drops below normal levels - this often happens when people sweat a lot or consume too much water and not enough electrolytes.

Magnesium

conjugated to ATP; most ATP in the human body is found as MgATP

chromium

considered a trace element as the required intake is low (0.2 to 45 micrograms per day).

communication

consists of delivering and receiving both verbal and nonverbal messages.

water

constitutes 50 to 70% of total body mass

water

constitutes a greater percentage of body mass than any other substance. It helps fill the spaces inside the cells, outside of the cells, and in all major vessels

greater rate of absorption than when consuming alcohol in noncarbonated

consuming ethanol in carbonated beverages may result in a

the anabolic window

consuming the proper ratio of nutrients during this time not only initiates the rebuilding of damaged muscle tissue and restoration of energy reserves, but it does so in a super-compensated fashion that enhances both body composition and exercise performance

6 to 12 grams are consumed before, after, or during exercise

consumption of EAAs has potential value for enhancing muscle protein synthesis when

unsaturated fatty acids

contain one (monounsaturated) or more (polyunsaturated) double bonds between the carbon atoms

phospholipids

contain two fatty acids, a phosphate group and a glycerol molecule. They are the main component of the cell membrane

high protein diet

containing more than 25% of total calories from protein or above 1.2 grams of protein per kilogram of body weight (

Whey protein isolate

contains a higher portion of protein by weight (90%) and is a result of additional filtration of whey concentrate, during which the bioactive compounds, fat, and carbohydrates are removed. It is typically costlier than the concentrate form

Whey protein hydrolysates (WPH)

contains shorter amino acid chains (peptides), which are formed by adding enzymes to either whey concentrate or isolate, purportedly enhancing digestion and absorption. It is often the most expensive form of whey protein.

water

continually being formed and broken down in the major metabolic pathways of the body

heme iron

contributes roughly 15% of the total dietary iron intake, it co

1.5

copper miligrams per day

copper

copper supplementation. Copper is needed in minute quantities, ranging from 600 to 700 micrograms per day.

Hypothyroidism

creates a condition characterised by increased resting energy expenditure, weight loss, reduced cholesterol levels, increased lipolysis and gluconeogenesis

4 to 8 weeks

creatine stores normalize within

minerals

critical in bone structure, the antioxidant system, thyroid function, oxygen transport, and a host of other essential processes.

B1

critical in the metabolism of sugar and amino acids as well as central nervous system function,found in high concentrations in skeletal muscle and it has been hypothesized that individuals who engage in higher levels of physical activity are more likely to have low levels

vitamin A

critical in vision, immune function, and for human development

iodine

critical to maintain proper thyroid function.

3 to 5 grams

daily maintenance dose of creatine monohydrate

3 cups

dairy per day

possibly as a result of the female sex hormone estrogen.

damaging exercise, similar responses to ethanol as those seen in males are not necessarily evident in females

acute flushing (reddening) of the skin and nausea. It is also linked with an increased risk of esophageal cancer (

deficiency in the acetaldehyde dehydrogenase enzyme may cause

LDL

delivers cholesterol to the cells, which are modified and transformed into HDLs.

heme iron

derived from animal sources and is primarily made of hemoglobin and myoglobin

intrinsic motivation

describes when people are motivated by an internal drive to be competent or successful, these people are fulfilled when they master a skill or behavior change. They also value the learning process as they try something new and enjoy the process of change.

Men: BMR = 9.99 × weight in kg + 6.25 × height in cm + 4.92 × age +5 BMR = 9.99 × (200 lbs/ 2.2 kg per lb) + 6.25 × (67 inches × 2.54 cm per inch) + 4.92 × 30 + 5 BMR = 1,826 kcal/day

determine basal metabolic rate

30 lbs × 3,500 kcals/lb = 105,000 kcals

determine total calorie deficit

EAR

determined through a systematic review of the literature and uses human data and animal data to help determine an accurate

PHOS

determined to not be Generally Recognized as Safe (GRAS) by the FDA (Food and Drug Administration, 2018).

TEF The Thermic Effect of Feeding

digestion and processing of food

When food has been consumed prior to or during alcohol consumption

dilute alcoholic beverages are absorbed at a greater rate than concentrated alcoholic beverages

measured by the time spent in REM and non-REM sleep and total time asleep is reduced

disrupt normal sleep patterns so that the quality of sleep

iron

distance runners, have an about 70% increased requirement for

males than females, which means less ethanol enters the bloodstream after a male consumes an alcoholic beverage

due to differences in ADH activity in the stomach, first-pass metabolism is

foods that are high in cholesterol, such as fatty meats and high fat dairy products, are also high in saturated fats"

eat as little dietary cholesterol as possible because

Physical wellness

encompasses a sense of respect and responsibility for taking care of our bodies, promoting a desired sense of optimal health and physical functioning across the lifespan

lose weight or gain muscle

encourage them to focus on this goal during their off-season

intellectual wellness

encourages people to never stop learning and engaging in creative and mentally stimulating activities across the lifespan

Occupational wellness

encourages us to carefully consider our career and employment opportunities throughout our lifetime

USP's Dietary Supplement Verification Program

ensures the product contains the ingredients and amounts listed on the label, is free from harmful levels of specified contaminants , is made in a facility that is compliant to cGMPs, and will breakdown in the body within a specified time. Products are also tested annually to retain the USP Verified mark

for lipid digestion

enzymes help break down triglycerides into glycerol and fatty acids.

Histidine Lysine Methionine Phenylalanine Threonine Tryptophan Branched Chain Amino Acids Isoleucine Leucine Valine

essential amino o acids

calcium

essential for skeletal muscle contraction along with other electrical signaling functions.

The coenzyme NAD+ and its reduced form, NADH

essential in glycolysis, gluconeogenesis, fatty-acid oxidation, amino-acid oxidation, and the Krebs cycle.

copper

essential mineral and helps balance the redox system in the human body

chromium

essential trace mineral that can improve insulin sensitivity and enhance macronutrient metabolism

The Institute of Medicine of the National Academies

establishes nutrition guidelines based on scientific evidence for the United States and Canada

Case-control study

etermine if exposure to something is associated with an outcome.

reduction in testosterone in men and an increase in estrogen in both sexes

ethanol can alter normal hormone secretion with a

heart rate and blood pressure

ethanol increases

6 carbons and 1 hydroxyl group

ethanol is composed of

glucose

ethanol is produced by the fermentation of

an evidence approach to dietary supplements

evaluating whether a supplement is safe and effective based on the strength of the research and the population studied; the potency of the formula, including the dosages and ingredient forms; whether the ingredients are legal, and whether the finished product has undergone independent testing for accuracy of label claims and absence of contaminants and banned substances.

grains, corn, rice, barley, vegetables, beans, and wheat

examples of starches

sweets (candy), sugar (cane sugar), fruit, and milk

examples of sugars

Murcury

exerts its toxic effects primarily via the displacement of selenium

mercury

exerts its toxicity in the human body by displacing selenium and substantially impairing the antioxidant systems in the body.

sodium

extracellular

Phaseolus vulgaris,

extracted from white kidney beans, inhibits the action of the digestive enzyme amylase, thus, interfering with the digestion of and absorption of carbohydrates and potentially preventing absorption

9 kcals/gram

fat

lower-intensity exercise

fat is the predominate substrate used during

A, D, E, K

fat soluble vitamins

vitamins (A, D, E, and K),

fat soluble vitamins

10k

fatal amount if caffeine

Monosaturated

fatty acid, that means there is one fatty acid per glycerol.

Preperation

firm plan should be established in terms of exactly how the client will change behaviors. This can include finding healthy recipes to try, creating grocery lists, and identifying lower-calorie options at favorite restaurants. Preparing for potential barriers and strategizing about how to react to them when they arise is key in the Preparation stage. Additionally, it is important to help the client work with their schedule so that the time it will take to implement change is accounted for

no training needed

fluid losses of less then 3%

contemplation

focus on helping the client determine which behaviors need to be changed and prioritize them. This is a time to discuss motives to change and also identify potential barriers. Also, assessing things such as food preferences and current daily habits (including work schedule, eating schedule, leisure time, etc.) and understanding any past attempts at dieting.

relapse stage

focus on why the relapse occurred and strategize with the client on how to get back on track as there are no setbacks that cannot be overcome.

chromium 3

form found in food and is the biologically active

phosphorus

found everywhere in the body and is required for energy production and maintaining cellular viability

fiber

found in carbohydrates and plays a vital role in how quickly something is digested and used as energy

vitamin k

found in dark, leafy greens, such as kale, collard and mustard greens, swiss chard, mustard parsley, romaine, green-leaf lettuce, & Brussels sprouts.

B1

found in fortified and enriched grains, as well as animal meats (beef, pork, and salmon). It can also be found in squash, black beans, and flax seeds.

Vitamins B1, B2, B3, B5, B7, B12

found in fortified grain products such as cereals, breads, and pastas

B6

found in fortified grains and in dairy along with eggs, organ meats (e.g., liver), potatoes, bananas, parsnips, and some nuts (e.g., pistachios).

B12

found in fortified grains, shellfish, fish, beef, and dairy

Magnesium

found in large quantities in the human body, with roughly 20 to 30 grams found in the average adult human.

second step in behavioral change

identify all behaviors that will accomplish the goals

Consuming fat-blocking supplements

impaires the body's ability to absorb fat-soluble vitamins

chromium

implicated in regulating insulin signaling, with some data suggesting that it may enhance insulin sensitivity and/or decrease insulin resistance

vitamin C

important for maintaining your antioxidant system and minimizing disease risk

Mufas

include olive oil; nuts such as almonds, cashews, and pecans; canola oil; avocados; olives; and nut butters like peanut or almond butte

compound lipids

include phospholipids and lipoproteins.

the quantitative aspect

include the estimation of the amount of nutrients in foods and their bio-availability in the form they are actually consumed

mental well-being

includes aspects such as self-esteem, body image, and the amount of positive versus negative feelings.

physical well-being

includes overall health status along with how well someone can go about their activities of daily living with adequate energy and little discomfort.

murcury concentrations

increase the further one goes up the food chain in fish

positive energy balance

increasing lean body mass requires

preserve muscle

increasing protein intake while in a negative energy balance can help

capsaicin

ingestion prior to meals appears to have a modest impact on both sides of the energy-balance equation, potentially serving as a useful aid to help manage appetite and slightly increase daily expenditure

Emotional wellness

inspires a sense of inner calm, relaxation, and inner strength

fat

integral part of cell membranes provides insulation and temperature regulation and is a major storage form of energy in the body.

anorexia nervosa

intense fear of fatness, distorted body image, and restriction of calories

Acetyl-CoA and NADH

intermediate substrates in the metabolism and removal of ethanol from the body.

potassium

intracellular

B12

involved in many different metabolic processes, including DNA synthesis, red blood cell production, and in maintaining proper neurological function

Magnesium

involved in over 300 biochemical reactions that span the full spectrum of human metabolism: from digestion to nervous system activity to glucose regulation and protein synthesis

vitamin K

involved in regulating blood homeostasis by controlling clotting. It also plays critical roles in bone formation and remodeling as well as working synergistically with vitamin D.

vitamin d

involved in the active absorption of calcium from the digestive tract and absorption of calcium varies with the amount of calcium consumed

iron

involved in the electron transport chain and neurotransmitter production

Magnesium

involved in the metabolism of carbohydrates, fats, and proteins and in the ion channels that regulate calcium flux and potassium flux across membranes

saturated fats

means there are the largest number of hydrogens per carbon and this makes the fat solid at room temperature. Think butter, cheese, or the fat around a hunk of steak.

Validity

measuring what it is supposed to measure

5.5 oz

meat per day

between 56 and 60

medium GI

k2

menaquinones

types of p-synephrine are prohibited for use in the United States

methylsynephrine, isopropyl-norsynephrine, and t-butyl-norsynephrine,

MEOS

microsomal ethanol oxidizing system

potassium

mineral that is present in all tissues in the body and is required for maintaining concentration gradients, fluid volume, and cardiac rhythm.

BCAAs Carbohydrate/Protein Shakes Citrulline Essential Amino Acids Glycerol HMB Nitrate Quercetin Taurine

moderate to mixed ergogenic aids

electrolytes

molecules that contain a negative or positive charge.

food and water intake, urine loss in recovery, and sweat loss during exercise

molecules that contain a negative or positive charge.

175x

monk fruit extract

24

monunsaturated fat grams per day

Depression

mood disorder characterized by a persistent feeling of sadness and/or loss of interest in everyday life.

MEOS

more active in alcoholics than in the general population

EPA and DHA

more biologically active than ALA, and, therefore, are more important for health

unsaturated fatty acids

more prone to oxidative damage compared to saturated fatty acids, which gives them a shorter shelf life.

Exertional rhabdomyolysis (ER

most commonly identified by athletes producing very-dark urine. Unusual puffiness, stiff and swollen joints, and abnormal muscle soreness

15-20%

most endurance athletes will only replace what % of their sweat losses during longer duration training bouts or competition

essential amino acids EAA

must be consumed in the diet because they are necessary for bodily functions and cannot be synthesized within the bod

Total Calories Calories from Fat Total Fat Saturated Fat Cholesterol Sodium Carbohydrates Dietary Fiber Sugars Protein Vitamins A and C Calcium and Iron

must be listed on the supplements facts label if they are measurable

Vitamin K

name for a family of compounds known as the phylloquinones (vitamin K1) and menaquinones k2

ephedrine

native Chinese plant (ma huang)

minerals

naturally occurring compounds, often atomic elements, that are required for life

dietary fat

necessary as a source of essential fatty acids and fat-soluble vitamins.

decrease body weight.

negative energy balance is needed to

low consumption of micronutrients

negative mood, impaired focus and attention span, general fatigue, and lowered capacity to fight infections

10,000x

neotame

NADPH

nicotinamide adenine dinucleotide phosphate

0.8-1.2 grams protein/kilogram of body weight

no activity

NEAT

non-exercise activity thermogenesis

beta-alanine

nonessential amino acid naturally present in animal meats and produced in the liver.

floride

nonessential mineral that, when consumed in low quantities, can be considered a beneficial ingredient for preventing cavities in teeth

B12

nvolved in many different metabolic processes, including DNA synthesis, red blood cell production, and in maintaining proper neurological function.

dotfit

one example of a supplement brand that always strives to meet these criteria for their entire product line is

Capsaicin

one of five naturally present capsaicinoids in red chili peppers and is purported to be a natural weight control due to its ability to stimulate thermogenesis, increase body temperature, and decrease food intake

non heme

obtained from plants and other iron-fortified food

females due to several physiological differences.

of ethanol will typically result in a greater BAC in

subjective goal

of which kind of goal

NSF International

offers a Certification for Sport program that includes testing for banned substances listed by various sports organizations.

dehydration

often linked as a cause of ER. It is critical to note that this is not the case, rather the severe muscle damage is the instigator.

6 teaspoons

oils per dsy

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA

omega-3 fatty acids are found in cold-water fatty fish and shellfish such as salmon, mackerel, and crab

carboxylic acid)

one end of the hydrocarbon chain is a carboxyl group (COOH). This carboxyl group is what makes a fatty acid an acid

chromium 3

trivalent

precontemplation

should focus on creating a supportive environment to start a dialog about behavioral change. This should include discussing the many benefits of losing weight, including improved health and overall quality of life, finding out what the client knows about the process of losing weight, and discussing the negative impact that not changing eating behaviors will have on long-term health and quality of life.

breakfast

shows improvement in behavior, cognition, concentration, and school performance for the children

cellular transporters

similar to enzymes. However, instead of catalyzing a reaction, they are more like doorways in cell membranes.

fatty acids

simple lipids

Spiritual wellness

simply means having personal faith in something that deepens feelings of belonging and peace with oneself and the world.

folate

since fortification was mandated in grains in the late 90s or early 2000s, depending on the country, rates of neural tube defects have decreased dramatically and it is considered one of the most successful national health campaigns in history.

What is the leading contributor to preventable death?

smoking

1770

sodium miligrams per day

functions of fat

source of energy, provides structure to cells, absorbs and transports nutrients, and can act as signaling molecules

SMART

specific, measurable, attainable, realistic, and timely

B12

stands out among the B-complex vitamins in that it is the largest, comes in many forms, and contains a heavy metal/mineral in its molecular structure, specifically cobalt

Health

state of complete physical, mental, and social well-being, not merely the absence of disease or infirmity.

B12

status should be checked in pregnant women as vitamin B12 status may impact fetal and infant health.

Set the carbohydrate macronutrient target.

step five

Set the fat macronutrient target.

step four

set a goal

step one

Monitor, evaluate, and adjust

step seven

Individualize and convert numbers to food and habits

step six

Set the protein macronutrient target

step three

Determine the total daily energy requirements adjusted for the goal.

step two

300x

stevio glycosides

Thyroid hormones

stimulate metabolism through increased oxygen consumption and rates of ATP breakdown

caffeine

stimulates the nervous system and has been shown to modestly increase daily energy expenditure, decrease energy intake, reduce perceived-effort-level of exercise, and improve feelings of energy and alertness

potential

stored energy

Fat soluble vitamins

stored in bodily tissue and must be consumed with dietary fat to ensure proper absorption

Fat soluble vitamins

stored in the liver or adipose tissue until they are needed by the body.

600x

sucralose

folate

supplementation may improve hemoglobin levels and reduce birth complications Furthermore, it may also help with recovery from depressive disorders

Sodium, protein, and carbohydrate

support fluid retention by decreasing relative urine production

Initial weight _______________ kg - post-weight in _______________ kg + fluid consumption between weigh-ins _______________ kg - urine volume _______________ kg Sweat-loss volume _______________ kg (L)

sweat loss calculated

evaporated from the skins surface

sweating is only beneficial for cooling if it is

more caloric expenditures

sweating more does not mean

High Fructose Corn Syrup (HFCS)

sweetener made from the enzymatic conversion of corn starch into glucose and fructose.

creatine monohydrate

synthesized endogenously in the liver and kidneys from amino acids and is stored primarily in muscle tissue. Its role is to regenerate intracellular ATP stores via the phosphocreatine system during high-intensity activity.

artificial sweeteners

synthetic nonnutritive sweetener

trans fat

taking oil and forcing hydrogen into it so it becomes saturated. Think shortening.

credible researchers for dietary supplements

the National Institute of Health's Office of Dietary Supplements, the Micronutrient Information Center of the Linus Pauling Institute, and other reputable organizations such as the Academy of Dietetics and Nutrition and the International Olympic Committee,

chromium 3+ (trivalent) and chromium 6+ (hexavalent)

two major forms of chromium

low fat diet

typically describes a diet where fat intake is 20 to 35% of total calories

in the liver

the VLDLs are stripped of their triglycerides, which makes them denser

Energy

the ability to do work

47.4% and 49.6% of total calories for men and women,

the average intake of carbohydrates in the American diet represents approximately

for absorption to occur

the bile salts surround the monoglycerides and free fatty acids to form micelles

Glycolysis

the breakdown (-lysis) of glucose through a series of enzymatic reactions.

phosphorus

the central molecule in phosphate, which is part of adenosine triphosphate (ATP), the energy molecule that facilitates virtually every biochemical reaction.

carb availability during exercise

the concentrations of carbohydrates and electrolytes have been reduced over the years to improve the gastric emptying rate (GER) and increase

45-65%

the contribution of carbohydrates should equal

130 gs/dY

the current recommended dietary allowance (RDA) for carbohydrates for adults aged 19 years and older

tryglycerides

the main component of adipose tissue (body fat) in our bodies.

sodium

the major ECF solute

potassium

the major ICF solute

use of other energy providing macronutrients.

the metabolism of ethanol takes priority over

leucine, valine, and isoleucine

the most abundant BCAAin skeletal muscle

fatty acids

the most abundant source of endogenous energy in the body, due to their high energy capacity as well as the copious amount of storage in even the leanest individuals

tocopherols

the most common Vitamin E compunds

ECF osmolality

the most significant influence to thirst for water is regulated by

partially hydrogenated oils PHOS

the primary source of trans fat

NADH

the reduced form of nicotinamide adenine dinucleotide (NAD+)

trans fat

the resulting fat from taking an oil and forcing hydrogen into it so it becomes saturated—an example of hydrogenation.

—energy cannot be created or destroyed.

thermodynamics

third party testing companies

they do not evaluate the efficacy of the products or truthfulness of all

indicators of pre-exercise hydration status if fluid intake after the previous exercise bout is highly insufficient, but diagnostic legitimacy may decrease under more ecologically valid conditions.

thirst sensation and change in body mass are likely

action stage

this is a time for accountability to the changes being implemented and also helping them overcome barriers as they are encountered. Remaining positive and supportive will help keep the client excited about the changes and the progress being made and increase their confidence.

low energy diets

those that contain a low amount of total calories. Typically, low-energy diets will be of about 800 to 1,200 kilocalories per day (

creatine monohydrate

thought to be the most-effective dietary supplement for enhancing high-intensity training, strength, and muscle mass.

tryglycerides

three fatty acids per a glycerol.

myosin, actin, and titin

three major muscle proteins

the first step in behavioral change

to clearly define the client's goals

the function of LDL

to deliver cholesterol to the cells, where it can be used in cell membranes or to help in the synthesis of steroid hormones.

weigh naked before and after 1 hour workout in the same conditions do not pee if you do, weigh it

to find sweat lose

65gs

total fat per day

Murcury

trace element that finds its way into the human diet, has no necessary function, and is highly toxic, especially during development in utero and early childhood.

iodine

trace mineral funtion in the human body is as a precursor to thyroid hormones: both T3 and T4

Keytogenic diet

typically requires carbohydrates to be restricted to less than 50 grams per day (or 5% of total calories), protein intake to be moderate (20 to 30% of calories), and the remaining calories to be made up from dietary fat (usually 65 to 75% of calories).

hitting the wall

typically starts to happen around 60 minutes of continuous exercise, without any exogenous carbohydrate replenishment (e.g., sports drink, gels, or carbohydrate chews).

folic acid or folate

unique among the B-vitamins; however, it plays a narrow role in human metabolism than vitamin B12.

atp pc

up to 10-15 seconds

true

upsides and downsides of coconut oil tend to cancel each other out, meaning coconut oil likely has a neutral impact on heart health, for someone who's apparently healthy

improve weight-loss success, body composition, and maintenance of a healthy body weight.

use of protein-rich meal replacements one to two times/day has been shown to

Urine osmolality, color, and specific gravity

used to gauge real-time hydration status

long duration exercise

uses these triglycerides that are stored within the muscles during

osmolality of ECF, specifically plasma osmolali

various compartments hold fluids but the primary regulator of hydration status is the

2.5 cups

vegies per day

increased thermic effect of feeding

very-high-protein intake can potentially increase energy expenditure via which mechanism?

what your multivitamin should contain

vitamin A, D,C, K,thiamine, riboflavin,niacin, B6,folic acid, b12,calcium, iron,magnesium, zinc, copper,selenium, chromium, and potassium

2.8

vitamin B 2grams per day

2

vitamin B1 miligrams per day

155

vitamin C miligrams per day

water soluble vitamins

vitamin C, B1, B2, B3, B6, B12, biotin, folic acid

water soluble vitamins

vitamin c is

PUFAS

walnuts, sunflower seeds, flax oil, or salmon and corn, soybean, and safflower oil.

Vitamin D

was first discovered in cod liver oil and has since been identified as an essential vitamin and an important nutrient for a variety of metabolic and biological processes.

Arginine Carnitine Deer Antler Velvet Glutamine MCTs Ribose

weakly effective ergogenic aids

benefits of healthy eating related to quality of life

weight loss, weight control, improved physical functioning, increased energy, and overall mental well-being

The association between diet and disease is which of the following?

well understood

Creatine monohydrate

well-researched ergogenic aid with over 1,000 studies,

10%

what % of alcohol is excreted through breath sweat and urine?

56%

what % of athletes were deficient in Vitamin D?

memory loss, learning difficulties, psychosis, mental confusion, and, in extreme cases, paralysis

what kind of damage can alcohol do to the brain?

the food source, co-ingestion with other foods/molecules, and what form the micronutrient is in or is bound to.

what makes micronutrients more or less bioavailable?

7%

what percent information being shared comes from the actual words being used,

52%

what percent of drinking water contains 0.7 to 1.2 mg/L of fluoride

38%

what percent of information interpreted from tone of voice

49th

what place in the us in when it comes to consuming alcohol?

maintenance

when the behavior has been consistent more than 6 months

action

when the behavior is finally happening but has not lasted more than 6 months

150% of their sweat losses via beverage fluids.

when the recovery period is less than 12 hours, athletes should replace

concentrate, isolate, and hydrolysate

whey is available in three main forms:

70

white bread

Being empathetic

will enhance the relationship with the client by building trust and improving communication.

chromium

works to improve insulin signaling by modulating chromodulin, a protein that augments the signaling of insulin receptors.

Cortisol

works to quickly increase blood glucose levels and works against insulin to try and keep glucose levels elevated by stimulating a process called gluconeogenesis.

Non-Nutritive Sweeteners (NNS)

zero-calorie food additive that provides a sweet taste like that of sugar.

14

zinc miligrams per day