Module 3 Quiz
If someone engages in a short, intense burst of activity lasting less than 30 seconds, which energy system will contribute the most to ATP production?
The ATP-PC system
Macronutrient metabolism
The B vitamins have a primary role in what?
What does the electron transport chain (ETC) do?
The ETC uses a hydrogen gradient to create ATP.
What is a kilocalorie (kcal)?
The amount of energy needed to raise 1 kilogram of water by 1 degree Celsius. It is also the same thing as 1 food calorie.
Which feature of a food label would enable a client to assess the nutrient composition of a food product?
The nutrition facts panel
What is the ventilatory threshold 2 (VT2)?
The point at which the body shifts almost entirely to using carbohydrates for fuel
What is the ventilatory threshold 1 (VT1)?
The point at which the body switches to using carbohydrates to provide at least half the fuel for exercise
What is bioenergetics?
The study of metabolism during exercise
Which governmental agency regulates dietary supplements in Australia?
Therapeutic Goods Administration (TGA)
How does taking "high" doses of vitamin C impact health?
There is no additional benefit. More is not always better. In some cases, increasing the dosage does not come with many adverse effects, but it also does not increase health benefits. An increased dose of Vitamin C over 1 g reduces absorption
Along with muscle protein synthesis, which of the following is an important function of protein?
Synthesis of hormones
Animal proteins
What types of foods provide all the essential amino acids?
Phosphorylation
When ADP is converted to ATP, what is this process called?
What is the definition of energy balance?
When daily food intake is matched to energy needs
For what is vitamin D most important?
Bone health
What is a primary difference between a food label and a supplement label?
A supplement label only needs to list what is present, not specific amounts.
A client reports that he is following a limited diet of chicken and rice every day to avoid eating extra calories from other foods in order to lose weight. What would be an appropriate response within your scope of practice as a fitness professional?
A varied diet of whole foods provides important micronutrients, and this limited diet may be lacking adequate amounts of them.
What is the RDA for protein?
0.8 g/kg of body weight
How much fluid is recommended for rehvdration after an intense training session or event?
1.25 times the amount of body weight lost during the activity
Current sports nutrition guidelines from the International Society of Sports Nutrition recommend what range of protein for most exercising individuals?
1.4 to 2.0 g/kg of body weight
According to current research, what is the optimal range of daily protein intake to maximize muscle protein synthesis?
1.6 to 2.2 g/kg of body weight
Low-intensity activity burns a higher proportion of fat as fuel, but if someone wanted to burn the most total calories from any substrate, which of the following activities would be most effective?
20 minutes of moderate-intensity activity
What is the acceptable macronutrient distribution range (AMDR) for fat in the diet?
20 to 35% of total calories
What is acidosis in muscle?
A decrease in pH, which can lead to feelings of fatigue
What is the high-energy compound used by the body to do work?
ATP
Before carbohydrates, fat, or protein can enter the citric acid cycle (CAC), they need to be converted to what common molecule?
Acetyl CoA
What are the components of ATP?
Adenine, ribose, and three phosphate groups
Which of the following would occur during intermittent exercise?
All three energy systems would be used at some point during the activity.
What are nonessential amino acids?
Amino acids that can be synthesized by the body if overall nutrition intake is adequate
What best describes an essential amino acid?
An amino acid that must be obtained via diet, as it is not produced by the body
Vitamin K supplements should be avoided by those taking which type of medication?
Anticoagulants (e.g., warfarin)
When a person loses body weight, what is the only way that mass is lost?
As exhaled carbon dioxide
If someone specifically wanted to burn a lot of fat (not necessarily total calories), what type of exercise should they do?
Low- to moderate-intensity exercise for 30 to 60 minutes
What is the process called that prepares fatty acid substrates to enter the citric acid cycle?
Beta-oxidation
Which of the following is true about the biologically active forms of vitamins?
Biologically active forms are most effective for augmenting body levels.
During short, high-intensity exercise, what is the primary fuel source for the body?
Carbohydrates
Food is composed of which three compounds?
Carbohydrates, fats, and proteins
Vitamin C has a role in which of these functions?
Collagen synthesis and immunity
Which of the following is magnesium classified as?
Macromineral
In which of the following pairs are both foods considered to be allergens?
Dairy and shellfish
Which of the following is the best example of a complete protein source?
Dairy foods
Inadequate hydration and mild dehydration can have several negative effects on athletic performance, including which of the following?
Decreased blood flow
What does the first law of thermodynamics state?
Energy can neither be created nor destroyed.
Which governmental agency regulates dietary supplements in the United Kingdom?
European Food Safety Authority (EFSA)
What breathing change occurs at the second ventilatory threshold (VT2)?
Expiration becomes more forceful.
A client asks you how she could lose fat as quickly as possible for a beach vacation next weekend. Which of the following is the best way to respond to her question?
Explain that fat loss takes time and is best achieved with a moderate calorie deficit sustained over a period of time. Rapid weight loss usually results in loss of water weight and lean muscle mass, and it is not advisable.
A client reports that he was recently told by his doctor that he has high blood sugar and that he should try to reduce it through dietary changes before considering medication. He asks you for advice. What would be the most appropriate course of action?
Explain that medical nutrition therapy is outside your scope of practice, then refer him to a registered dietitian for nutrition counseling.
A client asks you to provide her with a meal plan specifying how many calories and grams of protein, carbohydrates, and fat she should eat for weight loss. What is the best way to respond to her request to stay within scope of practice?
Explain that providing specific nutrient recommendations is outside your scope of practice, and then refer the client to a registered dietitian or licensed nutritionist for nutrition counseling.
Compared to water-soluble vitamins, which of the following is true about fat-soluble vitamins?
Fat-soluble vitamins take longer to accumulate in and deplete from the body.
Which of the following nutrition topics are within the scope of practice for a Certified Personal Trainer?
General guidance on the importance of nutrition for health and performance
Before amino acids can be used to make ATP, what process do they have to go through?
Gluconeogenesis
Which substrate provides nearly all the energy for activity at and above VT2?
Glucose
What is the name of the stored form of glucose?
Glycogen
Which of the following would make a person better at oxidizing fat?
Having more mitochondria in their muscle
Vitamin and mineral supplements are which kind of supplements?
Health supplements
The most well-known and well-researched effect of omega-3 fats relates to which of the following?
Heart health
Apart from energy intake and physical activity, which of the following factors also influence weight management?
Hormones and medications
Why is nonexercise activity thermogenesis (NEAT) important?
NEAT can be protective against obesity.
What is credible nutrition information?
Nutrition information that is rooted in and supported by science
Which type of lipids are considered to be heart-healthy and associated with reduced inflammation?
Omega-3 fatty acids
Palmitic acid
Omega-3 fatty acids do not include which of the following fatty acids?
If someone went out for a 5-mile jog with their friend, which energy system would provide most of the ATP for this activity?
Oxidative phosphorylation
When ADP is converted to ATP, what is this process called?
Phosphorylation
Which of the following statements is true about proprietary blends?
Proprietary blends should typically be avoided, as the precise amount of each ingredient is not disclosed.
Which nutrient has the highest thermic effect?
Protein
Which of the macronutrients has the highest thermic effect of food (TEF)?
Protein
What are the three macronutrients?
Protein, carbohydrates, and lipids
How are dietary supplements defined?
Regulated dietary materials used to increase intake of a desired nutritional component
Which of the following would be a helpful and sustainable strategy for achieving a moderate calorie deficit for fat loss?
Replacing high-calorie foods with leaner substitutes
Which of the following is a component of total daily energy expenditure (TDEE)?
Resting metabolic rate (RMR)
Which component contributes the most to total energy expenditure?
Resting metabolism
Which of the following foods is the most likely to be a good source of omega-3 fatty acids?
Salmon
What statement best describes the category of simple sugars?
Single- or double-molecule sugars that are easily absorbed by the body
Which two electrolytes are most commonly supplemented by athletes to replace those lost in sweat?
Sodium and potassium
You hear a client remark that she does not want to include any fat in her diet because she wants to avoid gaining weight. How might you respond, while staying within your scope of practice?
Some fats are essential and required in the diet for important physiological processes. Avoiding all fats might lead to deficiencies.
Which of the following is true of protein shakes?
They are convenient options for increasing protein intake.
Which of the following is true regarding steroids and other banned substances?
They should never be recommended to clients, as they pose undue risk and are often illegal.
Which of the following is iron considered to be?
Trace mineral
Which vitamin is the most transient?
Vitamin C
The water-soluble vitamins include which vitamins?
Vitamin C and the B complex vitamins
Extreme dietary restrictions may increase risk for what?
Vitamin and mineral deficiencies
Which of the following would be the recommended source of hydration after 40 to 45 minutes of exercise with minimal perspiration?
Water
A. D. E. and K
What are the fat-soluble vitamins?
Valine, leucine, and isoleucine
What are the three branched chain amino acids (BCAAS)?
ATP
What is the high-energy compound used by the body to do work?
Glycogen
What is the name of the stored form of glucose?
Resting metabolism
Which component contributes the most to total energy expenditure?
Food and Drug Administration (FDA)
Which governmental agency regulates dietary supplements in the United States?
Folate
Which is very important as a prenatal vitamin?
Protein
Which nutrient has the highest thermic effect?
Resting metabolic rate (RMR)
Which of the following is a component of total daily energy expenditure (TDEE)?
Registered dietitian nutritionist
Which of the following nutrition professionals is nationally recognized by the Commission on Dietetic Registration to provide clinical, community, food service, and nutrition education?
The Academy of Nutrition and Dietetics
Which of the following would be a credible source of nutrition information?
The ingredients list
Which part of a food label would help a client review the ingredients in a food product?
Glucose
Which substrate provides nearly all the energy for activity at and above VT2?
Vitamin A
Which vitamin has an increased risk of causing toxicity?
Can supplements contain food allergens?
Yes, and if they do contain allergens, they should be listed on the label.