NASM CNC Exam Questions and Answers

According to the SCOFF eating disorder assessment, what is the minimum number of positive answers which might indicate an eating disorder? A. 1 B. 2 C. 3 D. 5 - ANSWER B. 2 Vitamin B9 - ANSWER Folic Acid (Folate ...

According to the SCOFF eating disorder assessment, what is the minimum number of positive answers which might indicate an eating disorder? A. 1 B. 2 C. 3 D. 5 - ANSWER B. 2 Vitamin B9 - ANSWER Folic Acid (Folate) According to the scope of practice for a Nutrition Coach, which is an example of an appropriate resource for determining daily caloric intake? a. ADA calculations based on age, gender, and activity level b. The Nutrition Coach cannot assist with daily caloric intake. c. Body type and cultural preferences d. Dietary Guidelines for Americans - ANSWER d. Dietary Guidelines for Americans Which term describes how a body of knowledge is based on observation and experience? a. Reliable b. Repeatable c. Empirical d. Falsifiable - ANSWER c. Empirical Scientists find that a protein supplement increases lean mass in the elderly. However, they caution that the results may not apply to other populations, like younger people. What term best describes what the scientists are referring to? a. Reliability b. External validity c. Test-retest reliability d. Selection bias - ANSWER b. External validity Scientists gather 20 studies looking at the relationship between protein intake and lean body mass, and then they statistically analyze them together as a group. What type of study is this? a. Narrative review b. Meta-analysis c. Randomized controlled trials d. Observational research - ANSWER b. Meta-analysis This is research in which a researcher observes ongoing behaviors to determine correlation. Prediction - ANSWER an expected outcome generate from a hypothesis Theory - ANSWER a hypothesis or set of hypotheses for which a large body of high-quality evidence has been accumulated Hypothesis - ANSWER a proposed explanation for a problem or set of observations Anecdote - ANSWER an account of a person's experience or event Uncontrolled variable - ANSWER a variable in an experiment that a scientist makes no effort to manipulate or account for Primary Research - ANSWER original research where scientists perform experiments and collect data Observational Research - ANSWER research in which a researcher observes ongoing behaviors to determine correlation Randomized Control Trials - ANSWER divided people into 2 or more groups randomly 1 - intervention to be tested 2 - control group independent variable - ANSWER variable that is manipulated External Validity - ANSWER the ability to generalize the results of a study Systematic Review - ANSWER a review where scientists systematically gather all research on a topic & evaluate it based on predefined criteria and rules test-retest reliability - ANSWER ability to get similar results when something is measured under the same conditions Reliability - ANSWER consistency of a measure Validity - ANSWER the extent to which a test measures or predicts what it is supposed to Selection Bias - ANSWER sample of people in the study are not a representative of larger population that scientists are looking to make inferences about Cross-Sectional studies - ANSWER - variables in a group at a specific point in time - population based - "one-time snapshot" Case-Control Studies - ANSWER - determine if exposure to something is associated with an outcome - scientists identify people with outcome & without - uses data that was already collected or occurs in the past Cohort Studies - ANSWER group followed overtime Which term encompasses the weight of the scientific evidence, field observations, and individual client needs? a. Primary research b. Scientific method c. Evidence-based practice d. Science - ANSWER c. Evidence-based practice Scientists perform a diet study in which they assign half the people to a continuous dieting group and the other half to an intermittent fasting group. Which term best describes this study design? a. Crossover b. Parallel c. Observational d. Factorial - ANSWER b. Parallel How many dimensions of wellness are there? - ANSWER 6 dimensions What are the 6 dimensions of wellness? - ANSWER emotional, occupational, physical, social, intellectual, and spiritual Type 2 Diabetes and diet have a ________ connection a. Strong b. Weak - ANSWER strong Which of the following terms is best defined as a disorder of structure or function in a human, animal, or plant, especially one that produces specific signs or symptoms or that affects a specific location and is not simply a direct result of physical injury? a. Distress b. Disease c. Infection d. Pathogen - ANSWER b. Disease Energy expended during walking at work, typing, walking to and from meetings, and fidgeting is referred to as which of the following? a. Non-exercise activity thermogenesis (NEAT) b. Thermic effect of activity (TEA) c. Resting metabolic rate (RMR) d. Thermic effect of feeding (TEF) - ANSWER a. Non-exercise activity thermogenesis (NEAT) Which hormone, produced by adipose cells, decreases appetite when released? a. Leptin b. Cholecystokinin c. NPY Neuropeptide Y d. Ghrelin - ANSWER a. Leptin ATP consists of an adenosine molecule bonded to how many phosphate groups? a. One b. Four c. Three d. Two - ANSWER c. Three Due to losses in lean body mass as people get older, RMR declines by up to _% per decade for men and _% for women - ANSWER 2 ; 3 The storage form of glucose is - ANSWER glycogen Which hormone is referred to as the hunger hormone because it stimulates appetite, increases food intake, and promotes fat storage? a. Leptin b. Ghrelin c. NPY Neuropeptide Y d. Cholecystokinin - ANSWER b. Ghrelin Which organ produces and releases insulin? a. Kidney b. Pancreas c. Liver d. Thyroid - ANSWER b. Pancreas 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? a. Glycolysis b. Glucagon c. Gluconeogensis d. Glycogenolysis - ANSWER c. Gluconeogensis For an individual engaged in vigorous resistance training 5-6 days per week, what would be the most optimal protein prescription? a. 0.4 g/kg body weight b. 2.0 g/kg body weight c. 0.8 g/kg body weight d. 5 g/kg body weight - ANSWER b. 2.0 g/kg body weight Individuals 65 years of age and older can benefit from consuming at least __ to __ grams of protein per kilogram bodyweight. - ANSWER 0.9-1.6 g How many essential amino acids are there? - ANSWER 9 How do protein and amino acids influence body pH? a. They do nothing to influence body pH. b. They are only acidic and decrease body pH. c. They are only basic and increase body pH. d. They act as buffers to maintain neutral pH. - ANSWER d. They act as buffers to maintain neutral pH For an individual engaged in light aerobic exercise 2-3 days per week, what would be the most optimal protein prescription? a. 2.0 g/kg body weight b. 3.0 g/kg body weight c. 1.4 g/kg body weight d. 0.8 g/kg body weight - ANSWER c. 1.4 g/kg body weight Protein is involved in forming which of the following? a. Electrolytes b. Triglycerides c. Bones d. Adipose tissue - ANSWER c. Bones What is dehydration synthesis? a. Removal of 2 hydrogens and 1 oxygen from 2 different molecules when the 2 molecules are joined together b. Muscle protein synthesis occurring during a dehydrated state c. When proteins help to regulate fluid balance by drawing water out of tissues into the blood stream d. Consuming protein without a beverage - ANSWER a. Removal of 2 hydrogens and 1 oxygen from 2 different molecules when the 2 molecules are joined together Can post-workout protein consumption increase muscle glycogen synthesis? - ANSWER Yes, when consumed with carbohydrates. Which is most likely to impact longevity? a. Calorie restriction may enhance longevity. b. Protein restriction will enhance longevity. c. Protein restriction will inhibit longevity. d. Calorie restriction may inhibit longevity. - ANSWER a. Calorie restriction may enhance longevity Ketogenic amino acids may become which 2 molecules that can be used to produce ATP? a. Acetyl-CoA and glucose b. Acetyl-CoA and acetoacetate c. Acetyl-CoA and pyruvate d. Glucose and fructose - ANSWER b. Acetyl-CoA and acetoacetate Is it ever okay for a sedentary person to eat a high protein diet? a. Yes, there is usually no issue with a sedentary person consuming a diet high in protein up to 2.2 g/kg body weight. b. Yes, but only a little over the RDA, up to 1.2 g/kg body weight. c. Yes, but only a moderately high protein diet up to 1.6 g/kg body weight. d. No, a sedentary person should never consume a high protein diet. - ANSWER a. Yes, there is usually no issue with a sedentary person consuming a diet high in protein up to 2.2 g/kg body weight. What are enzymes? a. Protein-based structures which transport other compounds between cells b. Protein-based structures which transmit electrical signals throughout the nervous system c. Protein-based structures which catalyze chemical reactions d. Protein-based structures which primarily eliminate pathogens - ANSWER c. Protein-based structures which catalyze chemical reactions What are the 9 essential amino acids? - ANSWER Histidine, lysine, methionine, phenylalanine, threonine, tryptophan, leucine, isoleucine, valine What is the main protein involved in regulating fluid balance? - ANSWER Albumin What glycemic score ranks a carbohydrate food as a medium GI food? a. GI score between 70 and 80 b. GI score between 25 and 39 c. GI score between 56 and 69 d. GI score between 40 and 50 - ANSWER c. 56-69 During exercise, stored molecules of carbohydrates are broken down to glucose to serve as a fuel. What term defines the breakdown of stored glycogen? a. Glycolysis b. Gluconeogenesis c. Glycogenesis d. Glycogenolysis - ANSWER d. Glycogenolysis Which sweetener is not considered a mono- or disaccharide and is extracted from chicory root? a. High-fructose corn syrup b. Inulin c. Lactose d. Dextrose - ANSWER b. Inulin What is the current daily fiber intake recommendation for men in the U.S.? ___ grams - ANSWER 35 grams 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? a. The body relies upon non-insulin mediated glucose uptake. b. The body relies upon norepinephrine mediated glucose uptake. c. The body relies upon insulin mediated glucose uptake. d. The body relies upon epinephrine mediated glucose uptake. - ANSWER a. The body relies upon non-insulin mediated glucose uptake. What forms maltose? - ANSWER Glucose and glucose 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? a. A limit of 200 calories b. A limit of 150 calories c. A limit of 100 calories d. A limit of 250 calories - ANSWER b. a limit of 150 cal What is the molecular structure for glucose? - ANSWER C6H12O6 What are the current estimated daily intakes of fiber for men and women in the U.S.? - ANSWER 18 grams for men; 15 grams for women Examples of Starches - ANSWER Grains, corn, rice, barley, vegetables, beans, and wheat Examples of Sugars - ANSWER Sweets (candy), sugar (cane sugar), fruit, and milk Monosaccharides - ANSWER Single sugar molecules - simple sugar Disaccharide - ANSWER pairs of sugar units; the three nutritionally important ones to humans are sucrose, maltose, and lactose. -simple sugar Polysaccharides - ANSWER They define glucose chains longer than 10 units in length, but they can be as large as several thousand glucose units in length. Oligosaccharides - ANSWER sugar units ranging from 3 to 10 units in length and are largely indigestible to humans. Soluble Fiber - ANSWER dissolves in water insoluble fiber - ANSWER does not dissolve in water Functional Fiber - ANSWER fiber added to foods that has been shown to provide health benefits Sucrose is comprised of one ______ molecule with one _______ molecule - ANSWER glucose ; fructose Lactose is comprised of one ______ molecule joined with one _______ molecule - ANSWER glucose ; galactose Maltose is comprised of ____ glucose molecules - ANSWER 2 What are the 5 Non-essential amino acids? - ANSWER alanine, asparagine, aspartic acid, glutamic acid, serine Which polysaccharide is digested fasted? - ANSWER Amylopectin When would the body undergo the process of gluconeogenesis? - ANSWER During periods of inadequate carbohydrate intake, the body can produce glucose from certain non-carbohydrate sources like amino acids. What factor can raise a food's GI score? - ANSWER Ingesting food in a liquid state What is the current daily fiber intake recommendation for women in the US? - ANSWER 28 grams of fiber Which complex carbohydrate chain contains straight-chain structures? - ANSWER Amylose What is the recommended amount of added sugar suggested by the American Heart Association for American adult women? - ANSWER A limit of 6 added teaspoons Glycemic index is a ranking of a food's effect on - ANSWER blood glucose (blood sugar) 2 hours after the consumption of that food Glycemic load is - ANSWER the combined effect of both a carbohydrate's glycemic index (GI) score and the amount of that carbohydrate consumed Current daily fiber intake recommendation for men in the US - ANSWER 35 grams How much glycogen can the adult liver store? - ANSWER 50 grams per kg What is the current RDA for carbs for adults? - ANSWER 130 grams What is the vein that transports blood from the spleen, stomach, pancreas, and the intestinal tract to the liver? - ANSWER Hepatic portal vein What is the function of a micelle? - ANSWER Facilitation of the absorption of monoglycerides, free fatty acids, and fat-soluble vitamins. What is the function of low-density lipoproteins? - ANSWER Transportation of cholesterol to cells of the body. What is the role of lipoprotein lipase? - ANSWER It is the enzyme that breaks down triglycerides into fatty acids and glycerol for the cell to use. AMDR fat recommendation ___ - ___ % of total calories - ANSWER 20-35% Adequate Intake for omega 3 fatty acids for men & women - ANSWER 1.6 g (men); 1.1 g (women) What is the BEST information to share with a client about coconut oil intake? - ANSWER Coconut oil probably has a neutral effect on heart health. Key role of phospholipids? - ANSWER They are the main component of the cell's membrane and protect the inside of the cell. Saturated fats are - ANSWER fatty acids that have maximum number of hydrogen molecules and contain only a single bond between the carbon atoms. Good source of DHA - ANSWER salmon What are both chylomicrons and very-low-density lipoproteins responsible for transporting in the bloodstream? - ANSWER Triglycerides What is the function of high-density lipoproteins (HDL)? - ANSWER To deliver cholesterol to the liver What is the definition of hydrophilic? - ANSWER Likely to mix with water, or have an affinity for water What enzyme is responsible for breaking down the triglycerides in the mouth - ANSWER Lingual lipase What is a good source of alpha-linoleic acids (ALA)? - ANSWER Walnuts Triglycerides are transported to adipose (fat) cells and go through beta-oxidation. What are the byproducts of beta-oxidation? - ANSWER Glycerol and free fatty acids What is eicosatetraenoic acid (EPA)? - ANSWER An omega-3 fatty acid found in the oil of cold-water fish. What is defined as a combination of fat and protein that transports cholesterol and other lipids to and from various tissues through the blood? - ANSWER Lipoprotein How many calories are in a gram of fat? - ANSWER 9 calories per gram What do guidelines suggest as a protein intake target for endurance athletes? - ANSWER 1.2 to 1.6 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? - ANSWER 3 to 5 g/kg/day What is the ideal range of protein consumption per meal to maximize muscle growth? - ANSWER 0.4 to 0.55 g/kg 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? - ANSWER 0.25 to 0.5% What are the guidelines for carbohydrate intake for strength or power athletes? - ANSWER 5 to 6 g/kg/day Which of the following accounts for the smallest percentage of total daily energy expenditure? - ANSWER Thermic effect of food What activity factor adjustment should be made for people who engage in a moderate level of physical activity? - ANSWER 1.55 What should the fat target be set at for endurance athletes? - ANSWER 1 g/kg/day What is a method for re-establishing an energy deficit after a plateau? - ANSWER Choose foods with similar volume but fewer calories. B. J. Fogg's behavior model proposes that three elements must converge in order for a behavior to happen. What are these three elements? - ANSWER Motivation, ability, and a prompt 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? - ANSWER Calcium, vitamin D, potassium, and iron Body Mass Index (BMI) does which of the following in order to provide information about the body? - ANSWER Report body mass while also taking height into account. What is the Acceptable Macronutrient Distribution Range (AMDR) for protein? - ANSWER 10 to 35% 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 - ANSWER Estimated Average Requirement (EAR) What is the Acceptable Macronutrient Distribution Range (AMDR) for fats? - ANSWER 20 to 35% Objective goals are - ANSWER completed within a specific amount of time Subjective goals are - ANSWER general statements that are not easily measurable or objective outcome goals - ANSWER focus on an end result in the form of a competition Autonomous motive - ANSWER changing because an individual wants to change Self-efficacy is mediated by how many sources? - ANSWER 4 Motivational regulation - ANSWER varies along a continuum and is reflective of the level to which a behavior is integrated into an individual's values or identity Self-determination theory - ANSWER motivation lies on a continuum from amotivation, to extrinsic motivation, to intrinsic motivation How many motivational interviewing strategies are there? - ANSWER 5 Rhabdomyolysis is due to a - ANSWER direct and indirect muscle injury, often due to high-intensity exercise sessions Hyponatremia is a condition in which plasma sodium falls below ____ mmol/L - ANSWER 135 mmol/L What occurs during exercise associated hyponatremia? - ANSWER Extracellular fluid shifts inside cells. What signaling mechanism triggers thirst due to a significant loss in total body water from sweating? - ANSWER Baroreceptor Urine-specific gravity is best assessed with which tool? - ANSWER Refractometer kg to Liters ratio - ANSWER kg = L Symptoms of exertional rhabdomyolysis? - ANSWER dark urine from dehydration, unusual puffiness, stiff and swollen joints, as well as abnormal muscle soreness Exercise associated hyponatremia is primarily caused by - ANSWER Excessive fluid intake What is the minimum percentage 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-hour period? - ANSWER 110-120% A USG reading around _____ likely indicates that the individual has failed to replace fluids - ANSWER 1.030 Which electrolyte is found in the greatest concentration in the extracellular fluid? - ANSWER Sodium Which electrolyte is found in the greatest concentration in the intracellular fluid? - ANSWER Potassium Glycogenolysis - ANSWER breakdown the glycogen molecule into glucose units for entry into the energy pathways Glycogenesis - ANSWER Process of forming glycogen from glucose Hepatic Portal Vein - ANSWER The vein that transports blood from the spleen, stomach, pancreas, and the intestinal tract to the liver. hyperglycemia - ANSWER high blood sugar Hypoglycemia - ANSWER low blood sugar Which polysaccharide is digested fastest? - ANSWER Amylopectin What is a health benefit is attributed to soluble fiber? - ANSWER Reduced risk for cardiovascular disease by binding to cholesterol particles 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? - ANSWER A limit of 150 calories During exercise, stored molecules of carbohydrates are broken down to glucose to serve as a fuel. What term defines the breakdown of stored glycogen? - ANSWER Glycogenolysis 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? - ANSWER The body relies upon non-insulin mediated glucose uptake. What is the function of a micelle? - ANSWER Facilitation of the absorption of monoglycerides, free fatty acids, and fat-soluble vitamins What is the definition of saturated fat? - ANSWER fatty acids that have maximum number of hydrogen molecules and contain only a single bond between the carbon atoms Where are fat-soluble vitamins stored in the body? - ANSWER Liver and adipose tissue What is the key role of phospholipids? - ANSWER They are the main component of the cell's membrane and protect the inside of the cell. What acute effect does drinking alcohol have on the heart? - ANSWER Decreases left ventricle contractility and increases heart rate