NASM NUTRITION

A Nutrition Coach can provide clients non-medical nutrition information and behavior guidance. T/F

T

Every region requires that a Nutrition Coach work under the supervision of a Registered Dietitian. T/F

F

Psychogist

Refer clients who have issues with chronic depression or anxiety; gain client referrals who would benefit from regular nutrition guidance and accountability.

athletic trainer

Refer clients who have orthopedic issues or injuries who need advice on fitness and rehab; gain athlete referrals who need assistance with weight loss or nutrition accountability.

internal medicine doctor

Refer clients who have sudden onset of digestive issues; gain client referrals who need detailed education on sound nutritional practices.

obstetrician

Refer clients with new-onset pregnancy; gain referrals for clients who are post-partum and would like to lose weight.

registered dietician

Refer clients who want nutritional guidance for ultra-endurance events; gain client referrals for nutrition support and accountability.

MATCH THE REFERRAL SCENARIO DOWN BELOW

COMPLains of acute knee pain with increased running distance

athletic trainer

preoccupied, bordering on obsessed, with weight loss and daily nutritional intake

psychologist

complains of periods of constipation alternating with diarrhea

internal medicine doctor

has been recently diagnosed with type 2 diabetes

registered dietician

has been lactating and recently complaining of low energy

obstetrician

what are enzymes?

protein-based structures which catalyze chemical reactions

best prescription for daily protein for elderly/sedentary individual

1.3 g/kg body weight

fiber intake rec for women in US

25 g fiber daily

current estimated daily intakes of fiber for men and women in US

18 g men/ 15 g women

how many sugar units are contained in oligosaccharides?

3-10 sugar units

what enzyme is responsible for breaking down triglycerides in the mouth?

lingual lipase

function of a micelle:

facillitation of the absorption of monoglycerides, free fatty acids, and fat-soluble vitamins

which product of ethanol metabolism disrupts fatty acid oxidation in peripheral tissues?

acetate

disease result of vitamin D deficiency?

rickets

% of children under age of 5 with Vitamin A deficiency worldwide?

.33

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

135 millimolar

common name for vitamin B3:

Niacin

primary cause of exertional rhabdomyolysis:

intense exercise session

which of the following responses occurs during exercise-associated hyponatremia?

extracellular fluid shifts inside cells

min % of beverage fluid replacement range that should be suggested for clients who lose more than 3 % of their body mass during training and train more than once over a 24 hr period?

110-120 %

energy pathway that doesn't require oxygen to produce ATP?

anaerobic pathway

potential value of consuming essential amino acids?

maximizing muscle protein synthesis and reducing soreness

which of the following best describes the use of questioning in communication?

variety of question types should be used to gain diff info

which of the following is consistent with motivational interviewing?

supporting self- efficacy

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

self-determination theory

which goals are most effective?

process and performance goals

which body composition assessment method uses high-frequency sound waves emitted by a probe to visualize diff parts of the body

ultrasound

which body composition assessment determines the volume of the body based on the relationship between body volume and air pressure?

air displacement plethysmography

- - - -measures whole-body and regional (arms. legs, trunk) body composition using low-energy x- rays?

dual-energy x- ray absorptiometry

???

% daily value of 20% or more for fiber

appropriate visual approx for carbs at a meal for a large adult who requires approx 2200-2800 cal/ day

a baseball

batch prep?

preparing ingredients used in multiple recipes at the same time

key words for healthiest option

poached, steamed, roasted or broiled

lacto-ovo vegetarian diet

no animal products except for dairy products and eggs

vegan diet is most likely to put one at risk for a deficiency in which micronutrients

vitamin b12

diff between conventional and organic agriculture?

pesticide use

nonnutritive sweeteners may be associated w/ weight gain bc of what psychological phenomenon?

brain activation patterns

link btwn nonnutritive sweeteners and obesity in observational research can be explained by which of the following?

reverse casuality

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

physiological

which statement best describes the healthcare continuum?

the many disciplines that make up the healthcare system

during first few seconds of exercise, regardless of intensity, what system if primarily utilized?

ATP-PC System

adverse effect of a high protein diet?

kidney issues in those w/ pre-existing conditions

main protein involved in regulating fluid balance?

albumin

current daily fiber intake recommendation for men in the U.S. ?

38 g of fiber daily

what term is defined as the combined effect of both a carb's glycemic index score and the amount of that carbohydrate consumed?

glycemic load

what's the vein that transports blood from spleen, stomach, pancreas, and intestinal tract to the liver?

hepatic portal vein

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

sodium bicarbonate

good source of monounsaturated fatty acids

canola oil

what acute effect does drinking alcohol have on the heart?

decreases left ventricle contractility and increases heart rate

risk asociated w/ drinking alcohol in cold environments?

hypothermia

ethanol is ultimately metabolized to produce ATP and what other substances?

carbon dioxide and water

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

catalase

choline is the primary molecule used to make what neurotransmitter?

acetylcholine

what's the common name for vitamin b2?

riboflavin

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

slurred speech

what % increased requirement do long distance runners have for iron compared to non-runners?

.7

what exercise associated hyponatremia is primarily caused by which of the following?

excessive fluid intake

urine specific gravity is best assessed w/ which tool?

refractometer

body's primary pathway of heat dissipation during exercise in the heat?

evaporation of sweat loss from the skin

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

a runner completing a 4.5 hr marathon in cool weather

how many hrs does a carb-containing food need to digest or leave the gut?

up to 1-2 hours

which of the following has a strong body of research on its effectiveness to improve performance?

caffeine

food and drug admin's role in the manufacturing of supplements includes which of the following?

maintaining a database of supplements found to be contaminated w/ illegal drugs and prescription medication

what's whey and casein protein derived from?

bovine milk

for what type of activities would creatine supplementation be beneficial?

repeated bouts of high-intensity, short duration activity

during which stage of listening must the coach ask clarifying questions and be careful not to make assumptions?

understanding stage

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

self-determination theory

construct least subject to change?

values

how many motivational interviewing strategies are there?

5

i wanna eat more veggies" is an example of which kind of goal?

subjective goal

what goals are focused on helping individuals to reach their performance goal?

process goals

what is considered true "gold standard" method of body composition assessment?

a 4-compartment model

recommended frequency for performing body composition assessments?

1-2 months

what must be included in the ingredients list in addition to the name of the dietary ingredient?

% by weight of the dietary ingredient in the product

cooked fish should be consumed no later than how many days following preparation?

2-3 days after preparation

lacto-ovo vegetarian diet?

no animal products except for dairy products and eggs

celiac disease is best described as which of following?

autoimmune condition

compared to other carbs, calorie-equated exchange for fructose affects which of the following?

glycemic control

fat target for endurance athletes?

1 g/kg/ day

Lipogenesis

The biological process of combining free fatty acids with glycerol to form triglycerides.

Lipolysis

The biological process of breaking stored triglycerides into free fatty acids and glycerol.

Glycogenolysis

The process of breaking down the glycogen molecule into its individual glucose units for entry into the energy pathways. GOOD

Gluconeogenesis

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

Which of the following metabolic processes is stimulated by thyroid hormones?

Glycogenolysis

ATP-PC System

- primary energy system used for all-out exercise
- can last up to 10 sec
fatigue happens quickly w/ this system
- PC stores are replenished after about 2 min of rest
- if activity continues at a high intensity, other energy systems will be called on

anaerobic (glycolytic) energy system

- provides energy for medium to high-intensity bursts of activity that last 10 sec- 2 min
- Glycolysis- breakdown of glucose thru series of enzymatic reactions; first step of carb metabolism, an anaerobic pathway, that breaks glucose or glycogen down to pyruvate

differences between ATP-PC System and Anaerobic glycolytic system?

Glycolysis provides rapid supply of ATP for up to 2 min, compared to only SECONDS for ATP-PC System. Anaerobic Glycolysis is dominant energy system during short, intense exercise, providing energy for a period ranging from 10 sec to 2 min.

fff

- if glucose is used, 2 ATPs are generated
- if glycogen is used, three ATPs are formed

end product of glycolysis?

pyruvate

aerobic system

- provides energy for low-intensity activities that last 2 min- few hours
- as intensity increases, more carbs are used

Lipolysis

The biological process of breaking stored triglycerides into free fatty acids and glycerol

when not enough oxygen, what is pyruvate converted to instead of being used aerobically within mitochondria?

lactic acid