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NASM Nutrition Certification Exam
Questions and Answers (Verified by Expert)
1. What are the guidelines for carbs for strength or power athletes ANS - 5-6g/kg/day
- what macro is most affected by one's training volume ANS carbs
- what range of weight gain is considered realistic for people trying to gain lean body mass in one month ANS .5-1%
- what percent of info told to a client is immediately forgotten
ANS 40-80%
- What are carb guidelines for endurance athletes who partake in very high volume exercise greater than 6 hours a day 5-7 days a week ANS about 12 g/kg/day
- what is a major difference between the Mifflin St Jeor and KAtch- McCarde equations ANS Katch accounts for body comp
- what should the fat target be set at for endurance athletes ANS 1g/kg/day
- what is a limitation of the Mifflin St Jeor equation for estimating resting metabolism ANS It doesn't account for body comp
ANS periodization
- what do guidelines suggest as a protein intake target for endurance ath- letes ANS 1.2-1.6g/kg/day
- what accounts for the smallest percent of the total daily energy expendi- ture ANS Thermal effect of food
- what minimum threshold of weight loss substantially reduces risk of many chronic diseases ANS 10%
- what is optimal foraging theory
ANS the amount of calories provided by the food relative to the amount of energy it took to get it
- which diet characteristics is associated with successful long-term weight maintenance ANS Low-energy density
- a client's previous diet had a list of good/bad foods, what characteristic would be useful for them ANS flexible dietary control
- what can help a client adhere to a diet without negatively effecting long-term success ANS Intermittent dietary strategies
- which is a reason for poor long-term weight maintenance stats ANS impaired satiety signals
- gluten increases intestinal permeability by interacting with what mole- cule ANS zonulin
- how many nonnutritive sweeteners have been approved for use by the FDA ANS 8 30. high-fructose corn syrup usually contains what percent of fructose ANS - 55-65%
- which of the following is produced in the lowest quantity during fructose metabolism ANS Fatty acids
- the link between nonnutritive sweeteners in observational research can be explained by what ANS reverse causality
- non-celiac gluten sensitivity is what ANS Increased translocation of microbial products through intestinal barrier, an immune response toward lipopolysaccha- rides, and increased permeability all play a role
- toxins and toxicants accumulate in humans primarily in what ANS fat 35. Vegans have an intake 1.8x greater than non-vegetarians of what micro?- : Iron
- a low-energy diet most commonly describes a diet of approx how
many daily cals ANS 800-1200kcal/day
- how much daily protein intake will maximize muscle gain in response to resistance training ANS 1.6g/kg
- BJ Foggs behavior model has what three elements ANS motivation, ability, and a prompt
- the new nutrition label requires what 4 micros ANS calcium, vitamin D, potassi- um and iron
- how many grams is considered low fat ANS 3 or less
- UK uses what instead of serving sizes ANS 100 grams or 100mL
50. which of the following is the most influential variable over self-efficacy ANS - mastery experiences 51. a call to action to change behavior would occur during which stage ANS - pre-contemplation 52. having a BMI less than what indicates extreme case of anorexia nervosa?- : 15
- how might capsaicin aid in weight control ANS it may have a slight positive impact on energy expenditure and appetite
- what is an ergogenic aid ANS a product or ingredient that improves performance 55. how much is the RDA to help most exercises build and maintain muscle?- : 1.2-2.2g/kg of bod weight per day
- the RDA for protein is what ANS .89/kg of body weight per day
- for what type of activities would beta alanine be beneficial ANS high intensity exercise lasting 30 seconds-10 min
- how much protein is suggested in a post-exercise snack ANS 20-30g
- what is the fuel source for cells in the body ANS adenosine triphosphate
- what is the sleep low, train low carb periodization method
ANS an evening training session, restrict carbs during overnight recovery, then a completely fasted training session the following morning
- what type of nourishment should an athlete consume during an endurance even lasting over 60 min ANS transportable carbs (Soft gels)
- resistance-based exercise relies primarily on which fuel source ANS carbs
- what is the recommended serving amount of fruit/day ANS 4
- pyridoxal, pyridoxine, and pyridoxamine are all molecules of which vita- min ANS B
- vitamin C deficiencies occur in what percent of the US population ANS 7
- in what process does selenium play a critical role ANS antioxidant system
- what is the result of extended periods of high doses of fluoride ANS damage to bones
- what percent increased requirement do long distance runners what for iron compared to non-runners ANS 70% 77. what family of compounds are the vitamin k compounds called ANS - menaquinones
- what is the max recommended daily intake of mercury ANS 2uk/kg
- aprrox how much ethanol is metabolized per hour ANS 7 g
- which product of ethanol metabolism disrupts fatty acid oxidation in pe- ripheral tissues ANS acetate
- what effect can reduce byruvate from alcohol metabolism have if liver glycogen is low ANS severe hypoglycemia
- what enzyme, that is responsible for the breakdown of hydrogen peroxide, contributes to ethanol metabolism ANS catalase
- which intermediate substrate in the processing of ethanol is toxic and must be metabolized rapidly ANS acetaldehyde
- bile is an example of which of the following ANS an emulsifier
- what food sources have omega-6 fatty acids ANS cornchips, popcorn
- what is the definition of saturated fat ANS fatty acids that have the max # of hydrogen molecules and contain only a single bond between the carbon atoms
- what is the current daily fiber intake recommendation for women in the US ANS 28g
- which sweetener is not considered mono or di saccharide and is from the chicory root ANS inucin
- during exercise, stored molecules of carbs are broken down to glucose to serve as fuel. What term is the breakdown of stored glycogen ANS glycogenolysis
- how much glycogen can the adult liver store ANS 50g/kg
- what is the 2nd priority for ingested carbs in the human body once immediate fuel needs have been met ANS replenish depleted glycogen stores in the liver and muscle
- what is the vein that transports blood from the spleen, stomach, pancreas and intestinal tract to the liver ANS hepatic portal vein
- when would the body undergo the process of gluconeogenesis ANS dur- ing inadequate carb intake, the body can produce glucose from certain non-carb sources like amino acids
- what is the current daily fiber intake recommendation for men in
the US ANS 35g of fiber daily
- how much glycogen can the adult liver store ANS 50g/per kg
- what is the current RDA for carbohydrates for adults ANS 130 grams
- scientists perform a diet study in which they assign half the ppl to continuous dieting group and the other half fasting group. Which term best describes this study design ANS parallel
- Which term describes a variable in an experiment for which a scientist takes no steps to account for ANS uncontrolled variable
- what is selection bias ANS describes the phenomena when a group does not represent the population a scientist is intending to study
- what is the leading contributor to preventable death ANS smoking
- non-communicable diseases are...: the 1st leading cause of death
- What foods elicit faster satiety-signal responses ANS complex carbs and pro- teins
- how does basal metabolic rate change with age ANS it decreases
- what are communicable diseases ANS diseases passed from person to person
- what is quality or state of being fed or gratified to/beyond capacity ANS sati- ety
- what is biometrics ANS technical term for body measurement and calculations as they refer to metrics related to human characteristics
- what is kinetic energy ANS energy used for immediate work
- what is the end-result of inadequate rest ANS reduced RMR
- The storage form of glucose is known as which of the following ANS glycogen
- According to the scope of practice for a nutrition coach, what is an ex- ample of an appropriate resource for determining daily caloric intake ANS dietary guidelines for americans
