ISSA Nutrition Exam Final 2023
WHAT IS GOOD NUTRITION? – Correct Answer-PROPERLY CONTROLS ENERGY
BALANCE
PROVIDE NUTRIENT DENSITY
ACHIEVE HEALTH, BODY COMPOSITION AND PERFORMANCE GOALS
HONEST AND OUTCOME BASE
WHAT ARE THE 8 STEPS TO EFFECTIVE COACHING? – Correct Answer-PREPARE
FOR CLEINT
COLLECT PRELIMINARY CLIENT INFO
EVALUATE CLEINT INFO AND STATE WHAT IT MEANS
OFFER NUTRITIONAL SUGGESTIONS AND PLANS
OFFER SUPPLEMENTAL SUGGESTIONS
SET BEHAVIOR GOALS AND CREATE MONITOR STRTG
MAKE NUTRITIONAL ADJUSTMENT BASED ON RESULTS
PROVIDE CONTINUING EDUCATION AND SUPPORT
WHAT IS HOMEOSTATIS? – Correct Answer-BODY ABILITY TO MAINTAIN STABLE
AND CONSTANT INTERAL CONDITION
WHAT IS ORGANISM? – Correct Answer-ME: COMPREHENSIVE UNIT OF TISSUE
STRUCTURE AND CHEMICAL BUILDUP TO WITHSTAND VARIOUS ENVIROMENTS
WHAT ARE THE 11 ORGAN SYSTEMS? – Correct Answer-INTEGUMENTARY,
SKELTAL, MUSCULAR, ENDOCRINE, CIRCULATORY, NERVOUS, IMMUNE,
RESPIRATORY, DIGESTIVE, URINARY AND REPRODUCTIVE
FUNCTION OF ORGANS – Correct Answer-MANUFACTURE HOROMONES
BREAKS DOWN/BUILD UP CHEMICALS
WHAT ARE THE 4 TYPES OF TISSUE? WHAT ARE TISSUE? – Correct AnswerMAKE UP ORGANS.
EPITHELIAL, CONNECTIVE, MUSCLE, NERVOUS
WHAT MAKES UP TISSUE? – Correct Answer-CELLS, SMALL STRUCTURE UNIT OF
BODY
IN EACH CELL YOU FIND __ WHICH ARE RESPONSIBLE FOR A SPECIFIC
TASK WITHIN THE CALL – Correct Answer-ORGANELLE
W/IN THE CELL WE WILL FIND A SEMI FLUID MATRIX CALLED – Correct AnswerCYTOPLASM
MACRONUTRIENTS? – Correct Answer-NUTRIENT LARGE REQUIRED AMOUNT OF
FOOD
THE THREE MAJOR LIMITING FACTORS INCLUDE? – Correct Answer-GENETIC
MAKEUP, PHYSICAL ACTIVITY, NUTRITIONAL HABITS
TO IMPROVE YOUR CLIENT BODY COMPOSITION YOU MUST: – Correct AnswerGAIN CONTROL OVER ENERGY BALANCE
MOST POPULAR; SUCCESSFUL WEIGHT LOSS PROGRAMS SHARE WHAT IN
COMMON? – Correct Answer-CONTROL ENERGY BALANCE CONTROL AND
PRESENT PLAN FOR PEOPLE TO FOLLOW
VERY HIGH OR VERY LOW CARB DIETS SHOULD BE USED CAUTIOUSLY FOR
SHORT PERIODS OF TIME. TRUE OR FALSE – Correct Answer-TRUE
RESEARCH DEMONSTRATES, THAT PEOPLE ACTUAL AND PERCEIVED
NUTRITIONAL INTAKE DIFFER IN WHAT WAY? – Correct Answer-PEOPLE EAT
FEWER FRUITS AND VEGGIES AND LESS PROTEIN THAN THEY THINK
FOODS WITH CALORIE DENSITY CAN INCLUDE? – Correct Answer-VEGETABLES
FRUITS AND BROTH BASED SOUPS
FOOD WITH HIGH NUTRIENT DENSITY AND LOW CALORIE DENSITY ARE
REGULARLY OVER CONSUMED AND LEAD TO EXCESS BODY FAT. TRUE OR
FALSE – Correct Answer-FALSE
HEALTHY WEIGHT LOSS REQUIRES WHAT? – Correct Answer-BEING IN A
NEGATIVE ENERGY BALANCE WHILE PRESERVING LEAN MASS
FOCUSING EXCLUSIVELY ON BODY COMPOSITION WHEN MAKEING NUTRITION
CHOICES IS ALWAYS HEALTHY? TRUE OR FALSE – Correct Answer-FALSE
AS A CERTIFIED FITNESS NUTRITONIST, YOU CAN MAKE NUTRITION
SUGGESTIONS TO THE FOLLOWING? – Correct Answer-HEALTHY ATHLETES AND
CLIENTS
WHAT ROLES MIGHT YOU HAVE TO FILL AS A CFS – Correct Answer-TRIANER,
HEALTH INFORMATION PROVIDER, SOCIAL SUPPORT NETWORK
METABOLISM REFERS TO: – Correct Answer-DIVERSE PHYSIOLOGICAL
PROCESSES THAT CONTRIBUTE TO LIFE
ORGAN SYSTEM THAT IS RESPONSIBLE FOR PROTECTING US AGAINST
PATHOGENS, TUMOR CELLS, AND OTHER FOREIGN INVADERS – Correct AnswerIMMUNE
WHAT IS GOOD NUTRITION?
PROPERLY CONTROLS ENERGY BALANCE
PROVIDE NUTRIENT DENSITY
ACHIEVE HEALTH, BODY COMPOSITION AND PERFORMANCE GOALS
HONEST AND OUTCOME BASE
WHAT ARE THE 8 STEPS TO EFFECTIVE COACHING?
PREPARE FOR CLEINT
COLLECT PRELIMINARY CLIENT INFO
EVALUATE CLEINT INFO AND STATE WHAT IT MEANS
OFFER NUTRITIONAL SUGGESTIONS AND PLANS
OFFER SUPPLEMENTAL SUGGESTIONS
SET BEHAVIOR GOALS AND CREATE MONITOR STRTG
MAKE NUTRITIONAL ADJUSTMENT BASED ON RESULTS
PROVIDE CONTINUING EDUCATION AND SUPPORT
WHAT IS HOMEOSTATIS?
BODY ABILITY TO MAINTAIN STABLE AND CONSTANT INTERAL CONDITION
WHAT IS ORGANISM?
ME: COMPREHENSIVE UNIT OF TISSUE STRUCTURE AND CHEMICAL BUILDUP TO WITHSTAND VARIOUS ENVIROMENTS
WHAT ARE THE 11 ORGAN SYSTEMS?
INTEGUMENTARY, SKELTAL, MUSCULAR, ENDOCRINE, CIRCULATORY, NERVOUS, IMMUNE, RESPIRATORY, DIGESTIVE, URINARY AND REPRODUCTIVE
FUNCTION OF ORGANS
MANUFACTURE HOROMONES
BREAKS DOWN/BUILD UP CHEMICALS
WHAT ARE THE 4 TYPES OF TISSUE? WHAT ARE TISSUE?
MAKE UP ORGANS.
EPITHELIAL, CONNECTIVE, MUSCLE, NERVOUS
WHAT MAKES UP TISSUE?
CELLS, SMALL STRUCTURE UNIT OF BODY
IN EACH CELL YOU FIND __ WHICH ARE RESPONSIBLE FOR A SPECIFIC TASK WITHIN THE CALL
ORGANELLE
W/IN THE CELL WE WILL FIND A SEMI FLUID MATRIX CALLED
CYTOPLASM
MACRONUTRIENTS?
NUTRIENT LARGE REQUIRED AMOUNT OF FOOD
THE THREE MAJOR LIMITING FACTORS INCLUDE?
GENETIC MAKEUP, PHYSICAL ACTIVITY, NUTRITIONAL HABITS
TO IMPROVE YOUR CLIENT BODY COMPOSITION YOU MUST:
GAIN CONTROL OVER ENERGY BALANCE
MOST POPULAR; SUCCESSFUL WEIGHT LOSS PROGRAMS SHARE WHAT IN COMMON?
CONTROL ENERGY BALANCE CONTROL AND PRESENT PLAN FOR PEOPLE TO FOLLOW
VERY HIGH OR VERY LOW CARB DIETS SHOULD BE USED CAUTIOUSLY FOR SHORT PERIODS OF TIME. TRUE OR FALSE
TRUE
RESEARCH DEMONSTRATES, THAT PEOPLE ACTUAL AND PERCEIVED NUTRITIONAL INTAKE DIFFER IN WHAT WAY?
PEOPLE EAT FEWER FRUITS AND VEGGIES AND LESS PROTEIN THAN THEY THINK
FOODS WITH CALORIE DENSITY CAN INCLUDE?
VEGETABLES FRUITS AND BROTH BASED SOUPS
FOOD WITH HIGH NUTRIENT DENSITY AND LOW CALORIE DENSITY ARE REGULARLY OVER CONSUMED AND LEAD TO EXCESS BODY FAT. TRUE OR FALSE
FALSE
HEALTHY WEIGHT LOSS REQUIRES WHAT?
BEING IN A NEGATIVE ENERGY BALANCE WHILE PRESERVING LEAN MASS
FOCUSING EXCLUSIVELY ON BODY COMPOSITION WHEN MAKEING NUTRITION CHOICES IS ALWAYS HEALTHY? TRUE OR FALSE
FALSE
AS A CERTIFIED FITNESS NUTRITONIST, YOU CAN MAKE NUTRITION SUGGESTIONS TO THE FOLLOWING?
HEALTHY ATHLETES AND CLIENTS
WHAT ROLES MIGHT YOU HAVE TO FILL AS A CFS
TRIANER, HEALTH INFORMATION PROVIDER, SOCIAL SUPPORT NETWORK
METABOLISM REFERS TO:
DIVERSE PHYSIOLOGICAL PROCESSES THAT CONTRIBUTE TO LIFE
ORGAN SYSTEM THAT IS RESPONSIBLE FOR PROTECTING US AGAINST PATHOGENS, TUMOR CELLS, AND OTHER FOREIGN INVADERS
IMMUNE
ALL OF THE CHEMICAL REACTION THAT TAKE PLACE IN THE BODY REQUIRE THE HELP OF SPECIFIC PROTEINS CALL PHYTOCHEMCIALS. TRUE OR FALSE
FALSE
THE DNA CODE IN CELL IS UNIQUE TO US PROVIDES CELLULAR INSTRUCTION FOR WHICH OF THE FOLLOWING:
PROTEINS
DUE TO ___, WE ALL TOLERATE CAFFINE DIFFERENTLY
GENETIC POLYMORPHISMS
SINCE PHOSPHOLIPID HELP TO FORM THE PLASMA MEMBRANE THE TYPES OF __ WE CONSUME IN OUR DIET WILL INFLUENCE THE MEMBRANES FLUIDITY
FATS
WHAT HIGHLY ORGANIZED CELLULAR ORGANELLES ARE RESPONSIBLE FOR CONVERTING THINGS LIKE PROTEINS, CARB FAT INTO ENERGY?
MITCHONDRIA
DNA ULTIMATELY DETERMINES EVERYTHING FROM HOW THE BODY DEVELOPS, REPAIR ITSELF, TRANSPORTS CHEMICALS INTRODUCED INTO CIRCULATION? TRUE OR FALSE
TRUE
ONCE OUR DNA SENDS OUT A SIGNAL TO MAKE PROTEINS, IT IS THE JOB OF THE _______ TO RECEIVE THIS GENETIC MESSAGE FROM THE DNA AND TO MAKE AND TRANSPORTS THE REQUIRED PROTEINS FOR USE INSIDE AND OUTSIDE OF THE CELL
ENDOPLASMIC RETICULUM AND GOLGI APPARATUS
AN EXAMPLE OF A PROTEIN RECEPTOR INITIATING A SIGNAL TRANSDUCTION CASCADE
CELLULAR RESPONSE TO INSULIN
LIPASE IS AN EXAMPLE OF THAT DEGRADES _
ENZYME AND LIPIDS
ENZYMATIC FUNCTION IS INFLUENCED BY A HOST OF ENVIRONMENTAL AND GENETIC, NUTRITIONAL FACTORS INCLUDING WHICH OF THE FOLLOWING?
TEMPERATURE, PH VITAMIN AND MINERAL STATUS
THE GI TRACT IS _ FEET
25
SALIVIA HAS TWO DIGESTIVE ENZYMES:
AMYLASE: CATALYZE THE HYDROLSIS OF STARCH
LIPASE: SPLITTING OF FATS
THE STOMACH FUNCTION IS TO
RELEASE ACID AND BREAK DOWN FOOD INTO CHYME
DURING DIGESTION PROCESS THE SMALL INTESTINE FUNCTION IS TO:
RESPONSIBLE FOR RECEIVING CHYME FROM THE STOMACH AND BEGINNING THE ABSORPTIVE PROCESS. ALOT OF NUTRIENT ABSORPTION TAKES PLACE HERE.
THE LARGE INTESTINE ( COLON) FUNCITON
HOUSES BACTERIA THAT HELP TO BALANCE IMMUNITY AND DIGESTION
DURING DIGESTION THE LIVER DOES WHAT?
MOST PROTEINS AND CARB CIRCULATE THROUGH.
PRODUCES AND SECRETE BILE, WHICH AIDS IN EMULSIFICATION OF FATS
DURING DIGESTION THE GALL BLADDERS IS
A RESERVOIR FOR THE BILE PRODUCED BY THE LIVER
PANCREASE IS RESPONSIBLE FOR
SECRETES HOROMONES AND GLUCO REGULATORY HOROMONES
DURING DIGESTION THE ENDOCRINE SYSTEM ACTS AS
CHEMICAL MESSAGING SYSTEM
CHEMICAL OF DIGESTION: GASTRIN
INITIATE DIGESTION
CHEMICAL OF DIGESTION:SECRETIN
PRODUCES PANCREATIC FLUID, INHIBITS GASTRIN RELEASE
CHEMICAL OF DIGESTION:CHOLECYSTOKININ (CCK)
SIGNALS PANCREASE TO PRODUCE ENZYMES
CHEMICAL OF DIGESTION:GASTRIC INHIBITORY POLYPEPTIDE (GIP)
ENHANCE INSULIN RELEASE
CHEMICAL OF DIGESTION:MOTILIN
PROMOTES MUSCLES CONTRACTION OF THE GI
CHEMICAL OF DIGESTION:SOMATOSTATIN
SLOW GASTRIC EMPTYING AND REDUCES MUSCLES CONTRACTIONS
CHEMICAL OF DIGESTION: PYY 3-36
INHIBITS STOMACH MOTILITY
CHEMICAL OF DIGESTION: GREHELIN
STIMULATES RELEASE OF GROWTH HORMONE REGULATE ENERGY BALANCE
WHEN SPEAKING TO CLIENTS ABOUT NUTRITION TALK ABOUT NOT ______
FOOD
NUTRIENTS
AFTER PROCESSING, FOOD COMPONETS TRAVEL THROUGH THE BLOODSTREAM ARE SUBJECT TO ONE OF THE THREE EVENTUAL FATES?
STORAGE
ENGERY PRODUCTION
SECRETIONS
ENERGY FREE FROM FOOD IS USED TO JOIN ADENOSINE DIPHOSPHATE AND PHOSPHATE INTO ATP. TRUE OR FALSE
TRUE
WHY DOES DIGEST FOOD TRAVEL SLOWLY THROUGH THE INTESTINE?
IT ALLOWS NUTRIENTS TO COME INTO CONTACT WITH THE INTESTINAL WALL SO THEY CAN BE TRANSPORTED INTO CIRCULATION
NUTRIENTS PASS THROUGH _ BEFORE THE ENTER GENERAL CIRCULATION
LIVER
SMALL AMOUNT OF ABSORPTION CAN TAKE PLACE IN THE MOUTH. TRUE OR FALSE
TRUE
BILE SECRETION AIDS IN EMULSIFICATION OF __ AND IS PRODUCED IN THE ___
FAT
LIVER
THE PANCREASE RELEASES HOROMONE FOR THE CONTROLLING BLOOD _________
GLUCOSE
THE LIVER WILL FILTER TOXINS AND DRUGS NEWLY INTROUDCUED BEFORE BLOOD IS RETURNED TO REST OF THE BODY. WHAT IS THIS ?
FIRST PASS METABOLISM
AMINO ACIDS THAT CAN BE TAKEN UP BY MUSCLE CELLS AND USED FOR PROTEIN CREATION. TRUE OR FALSE
TRUE
ONLY VITAMINS CAN FREELY MOVE ACROSS THE CELL MEMBRANE OF BLOOD BRAIN BARRIER. TRUE OR FALSE
TRUE
IN WHAT PATHWAY IS PURAVATE CREATED
GLYCOTIC PATHWAY
WHAT PATHWAY IS A MAJOR SOURCE OF ENERGY PRODUCTION FOR ACTIVITY MORE THAN 90 SECONDS IN DURATION?
OXIDATIVE PHOSPORYLATIVE PATHWAY
WHAT PATHWAY IS NECESSARY WHEN USING ATP AT A RAPID RATE?
ATP AND PCR
THE CO ENZYMES OF NAD AND FAD ARE DERVIED FROM VITAMINS _ AND __
B3 NIACIN AND B2 RIBOFLAVIN
FATTY ACIDS AND TRIGLYCERIDES ARE?
IMPORTANT STRUCTURALY FOR PLASMA MEMBRANE
HELP TRANSPORTS VITAMIN AND MINERALS
ACT AS LARGE FUEL DEPOT
FATTY ACID SYNTHESIS CAN DEFINITELY OCCUR WITH A HIGH________________ DIET
SUGAR
_ IS VITAL TO CELL MEMBRANE FUNCTION, DIETARY FAT ABSORPTION, STEROID HOROMONE SYNTHESIS, BILE SALT SYNTHESIS
CHOLESTEROL
___ CARRIES CHOLESTEROL FROM THE CELLS, CONTRIBUTE TO DECREASE RISK OF PLAQUE FORMATION
HDL CHOLESTEROL
AN ADEQUATE SUPPLY OF __ NEED FOR SNYTHESIS OF ENZYMES, HORMONES, NEUROTRANSMITTERS, ANTIBODIES, TRANSPORTS PROTEIN
AMINO ACIDS
AMINO ACID HAVE THREE EVENTUAL FATES?
TRANSFER ENERGY, CREATE NEW PROTEIN, FORM NON PROTEIN COMPOUNDS
DURING LONG DURATION EXERCISE ___________________CAN CONTRIBUTE SIGNIFICANTLY TO OVERALL ENERGY TRANSFER, PROVIDING ABOUT 5% OF THE TOTAL ENERGY. OF TOTAL BODY REQUIREMENT
BCAA
THE ENERGY USED OFR ABSORPTION, DIGESTIONS. AND ASSIMILATION OF INGESTED FOODS AND NUTRITENTS IS DESCRIBED BY
THERMIC EFFECT OF FEEDING (TEF)
ENERGY USED TO PERFORM A SPECIFIC EXERCISE IS CALLED?
EXERCISE ACTIVITY
NUMBER OF CALORIES REQUIRED TO SUSTAIN LIFE WITHOUT MOVEMENT OR PHYSICAL ACTIVITY
BMR BASAL METABOLIC RATE
_____ IS THE SMALLEST DAILY CONTRIBUTOR TO ENERGY EXPENDITURE BUT AN IMPORTANT INDICATOR OR WEIGHT LOSS
NON EXERCISE ACTIVITY THERMOGENSIS
THERE IS A DIRECT MATHEMATICAL RELATIONSHIP BETWEEN THE AMOUNT OF __ WE BREATHE IN AND THE AMOUNT OF ENERGY THE BODY REQURIES
OXYGEN
IT IS NOT CONSIDERED ACCEPTABLE FOR AN EQUATIONS TO PREDICT RMR WITHIN 10 PERCENT OR EXACT ANSWER. TRUE OR FALSE
FALSE
FOR FAT THE RATIO OF CARBON DIOXIDE EXPIRED TO THE VOLUME OF OXYGEN CONSUMED IS
0.7
A HIGHER _ MEAL WILL LEAD TO A GREATER CARBOHYDRATE USE DURING EXERCISE. TO THE CONTRARY, A _________ INTAKE WILL LEAD TO A GREAT FAT USE DURING EXERCISE
CARBOHYDRATE
FAT/ PROTEIN
EXTREME NEGATVIE ENERGY BALANCE CAN AFFECT _____
REPRODUCTIVE
METABOLIC
COGNITIVE
RESEARCH NOW SHOW THAT PEOPLE ON AVERAGE EXPERIENCE A __ DECLINE IN THERE REST METABOLIC RATE WITH EACH PASSING DECADE AT THE AGE OF 25.
2 TO 4 PERCENT
___ ALLOW THE NERVE IMPULSES THAT INITIATE MUSCLE CONTRACTION TO TRAVEL ALONG THE SAROCLEMA
T- TUBULES
WHAT IS THE PURPOSE OF EXCESS POST EXERCISE OXYGEN CONSUMPTION?
METABOLIZE ADDITIONAL NUTRIENTS
REPLENISH ENERGY STORE THAT HAVE BEEN USED UP
RELOAD THE DEPLEATED OXYGEN STORES IN MUSCLES AND BLOOD.
DURING A 200 TO 400 METER RUN. WHAT PATHWAY IS USED?
GLYCOTIC
OXIDATIVE ENERGY TAKES PLACE IN THE _ OF OUR CELL AND USES A COMBINATION OF MUSCLE GLYCOGEN INTRAMUSCULAR FATTY ACIDS, AND FATTY ACIDS
MITCHONDRIA
WHAT DOES CAPILLARIZATION OCCUR IN RESPONSE TO HIGH LEVELS OF AEROBIC TRAINING?
ALLOW FOR DELIVERY OF OXYGEN TO MUSCLE CELLS
ENHANCES REMOVAL OF CO2
ALLOWS TRANSFER OF HEAT FROM MUSCLES
STARCHES , GLYCOGEN, AND FIBER ARE ?
POLYSACCHARIDES
LOW GLYCEMIC FOODS INCLUDE?
LEGUMES VEGETABLE FRUIT AND WHOLE GRAINS
GLYCOGEN _ ENZYME THAT CATALYZES THAT ADDITION OF GLUCOSE TO GLYCOGEN. GLYCOGEN _________ IS THE ENZYME THAT REMOVES GLUCOSE MOLECULES FROM OXYGEN
SYNTHASE
PHOSPHORLASE
GETTING ADEQUATE FIBER FROM WHOLE FOOD TRANSLATES INTO THE FOLLOWING BENEFITS?
INCREASE SATIETY
LOWER BLOOD FAT AND CHOLESTEROL
REDUCE RISK OF COLON CANCER
THE DIGESTING PROCESSING OF FAT PREDOMINATLY TAKE PLACE IN WHAT PART OF THE GI TRACT?
SMALL INTESTINE
DIETARY FATTY INTAKE PROVIDES TWO ESSENTIAL FATTY ACIDS THAT THE BODY CAN’T MAKE ARE ?
LINOLEIC ACID LINOLENIC ACIDE
WHEN TOO MANY OMEGA 6 FATTY ACIDS ARE IN THE DIET WHAT MECHANISMS CAN PREDOMINATE?
BLOOD CLOTTING
VESSEL CONSTRICTION
INFLAMMATION
HIGH TRANS FAT INTAKE IS ASSOCIATED WITH WHAT?
ALZHEMIER DISEASE
THE PROCESS OF DIGESTION INVOLVED THE BREAKDOWN OF PROTEINS INTO _ AND __
SMALL PEPTIDES
AMINO ACIDS
DI AND TRI PEPTIDES ARE ABSORBED FASTER THAN FREE FORM OF AMINO ACIDS. TRUE OR FALSE
TRUE
MAIN ROLES OF PROTEIN INCLUDE
SYNTHESIS OF ENZYMES AND NITROGEN CONTAINING COMPOUNDS
BREAKDOWNS OF AMINOACIDS FOR ENERGY
EXPORT OF PLASMA PROTEIN
THE FAO AND WHO RECOMMEND USING THE _ FOR REGULATORY PURPOSES
PDCAAS
VITAMINS ARE ESSENTIAL TO?
GROWTH
DIGESTION
ENERGY TRANSFER
IONIC STATE REFERS TO RATHER A COMPOUND IS POSTIVE OR NEGATIVE. TRUE OR FALSE
FALSE
WHAT MOLECULES FOUND IN FOOD, CAN INFLUENCE OUR ABILITY TO ABSORB MINERALS?
PHYTATES
OXIATES
EVERY VITAMIN AND MINERAL CAN BE OBTAIN THROUGH VEGETABLE FRUITE BEANS NUTS AND WHOLE GRAINS EXCEPT FOR WHAT?
B12
__ IS FOUND IN VEGETABLE OIL, SERVES TO SCAVENGE FREE RADICALS, AND ACT AS ANTIOIXDANT
E
_ IS INVOLVED IN GLUCOGENSIS, LEUCINE METABOLISM, ENERGY PRODUCTION, FAT SYNTHESIS,
BIOTIN
__ FUCNTION AS A COENZYME NESCESARY FOR ENERGY PRODUCTION FROM FOOD
B1
_ IS INVOLVED IN THE FORMATION OF ACETYL-COA
B5
__ ASSISTING AND BLOOD CLOTTING PROCESS
K
_ HELPS TO FORM HEMOGLOBIN AND MYOGLOBIN
IRON
__ ENHANCES THE EFFECTS OF INSULIN
CHROMIUM
__ AIDS IN DIGESTION AND ABSORPTION OF MANY NUTRIENTS
CHLORIDE
INTRACELLULAR FLUID IS RICH IN ______AND ______ WHILE EXTRACELLULAR FLUID IS RICH IN ___ AND __
POTASSIUM AND MAGNESSIUM
SODIUM AND CHLORIDE
DAILY FLUID INTAKE IS ABOUT HOW MUCH EACH DAY?
3 LITERS AKA 12 CUPS
TWO HORMONES THAT PLAY A CRITICAL ROLE IN BODY WATER AND ELECTROLYTE BALANCE
ADH
AIDOSTERONE
WHAT VITAMINS ARE ASSOCIATED WITH IMMUNITY?
A C B12
WHAT 3 DIETARY COMPOUNDS ENCOURAGE INFLAMMATIONS
OMEGA 3
MONOUNSATURATED FAT
BEANS
WHAT MICRO DEFICIENCIES CAN BE FOUND IN ATHLETES?
CALCIUM
IRON
ZINC
DATA INDICATATES ABOUT 1/8 OF FEMALES ATHLETES MAY STRUGGLE WITH EATING DISORDER. TRUE OR FALSE
FALSE
TYPE 1 DIABETE IS MELITIOUS AND CATEGORIZE BY INSULIN RESISTANCE. TRUE OR FALSE
FALSE
A MAJOR PROBLEM WITH UNCONTROLLED DIATBETE IS
GLYCATION
WHICH OF THE FOLLOWING SHOULD BE AVOIDED DURING PREGNANCY
ARITFICIAL SWEETNERS
HIGH MOTIVATION AND LOW CLIENT SKILL REQUIRES WHAT APPROACH
PROGESS SLOW STEPS TOWARD THE GOALS
LOW MOTICATION, HIGH SKILL REQUIREMENTS WAHT APPROACH
SUBTLE INSPIRATION AND LOW PRESSURE STRATEGIES
HEIGHT/ WEIGHT TABLES
ARE BASED ON LOW MORALITY RATES FOR DIFFERENT AGE GROUPS
MOST COMMON FOOD INTOLERANCES ARE
YEAST FRUCTOSE DAIRY GLUTEN
MESOMORPHIC SHOULD EAT PERCENATGE
30 P 40 C 30 F
ENDOMORPHIC SHOULD EAT PERCENTAGE
35P 25C 40F
WHEN? SHOULD ENDOMORRPHS END MOST OF THERE CARBS
AFTER EXERCISE
ONE OF FIVE STAPLE SUPPLEMENTS
FISH OIL
THE NON ESSENTIAL SUPPLEMENT IS R-ALPHA LIPOIC ACID?
IMPROVES INSULIN SENSITIVITY
THE NON ESSENTIAL SUPPLEMENT PHOSPHATETIDYLSERINE
IMPROVE SLEEP QUALITY WHILE DIETING
ONCE YOU CREATE AN INDIVIDUALIZE NUTRITION PLAN YOU SHOULD?
HELP YOUR CLIENTS SET AN OUTCOME AND BEHAVIOR GOAL
Approximately what percentage of a cell’s mass is comprised of water?
80
A thin polar membrane made of pairs of lipid molecules, is known as a(n)
lipid bilayer
Epithelial cells can be classified as squamous, cuboidal, or
cubodial
Tendons and ligaments are made of
dense regular connective tissue
The three types of muscle found in the human body are: cardiac muscle, skeletal muscle, and
smooth muscle
How many organ systems are in the human body?
11
Which organ system works closely with the nervous system to produce, release, and regulate hormones?
endocrine system
Which of the following is a pulpy, acidic fluid passing from the stomach to the small intestine, consisting of gastric juices and partially digested food?
chyme
Specialized cells on the pancreas, which secrete insulin, glucagon, and somatostatin are referred to as the
islets of Langerhans.
The small intestine is divided into three sections, in the following order:
duodenum, jejunum, ileum
The process of converting ingested nutrients into energy within the body is known as
metabolism
calorie is the amount of energy needed to raise the temperature of 1 gram of water by
1° Celsius at a pressure of 1 atmosphere.
What is the caloric (kcal) yield of nutritional fat?
9 kcal
Which method of measuring energy expenditure measures oxygen consumed, and carbon dioxide produced?
Indirect calorimetry
Which of the following is widely used to predict an individual’s resting metabolic rate (RMR)?
Bland-Altman analysis
Which of the following is a principle stating energy cannot be created or destroyed, but only changed from one form to another?
Law of Conservation of Energy
Within the ATP-ADP cycle, what is the process of adding a phosphate is called?
rephosphorylation
Which of the following is an enzyme catalyzing the breakdown of ATP to ADP?
ATPase
The phosphagen system provides an instant source of energy, for up to
30 seconds
Which of the following fuel sources is the most effective at producing ATP?
fatty acids
Fructose produces a slower rise in blood sugar after consumption because
It must be converted into glucose first
Which of the following have glycemic index scores?
carbs
Which of the following is digested quickly in the body?
monosacharides
Which of the following is most likely to protect muscle from being catabolized during exercise?
fruit
The best time to consume a carbohydrate rich drink when cycling is when the athletic activity lasts
95 min
Which of the following is a characteristic of soluble fiber?
all of the above (lowers blood cholesterol, good sources=oatmeal, apple, broccoli, legumes, makes you feel fuller longer)
prevents spikes in blood glucose
Gut bacteria has been found to prefer which of the following types of carbohydrates?
cellulose
Which of the following is the primary source of energy for the brain?
glycogen
The liver serves as a reservoir for which of the following?
glucose
What is the recommended daily intake of protein for a client whose goal is to build lean body mass?
1.4-2.0 g/kg/d
Muscle will release amino acids to be used as energy under which of the following conditions?
With severe calorie restriction
Of the BCAAs, which amino acids is the most used by the body?
Leucine
Supplementing with glutamine is most beneficial for clients
Recovering from an injury
Protein catabolism is most likely to occur during a
2 hour swim
Which of the following food sources provides the highest amount of protein per 100 gram serving?
almonds
Which of the following is a branched chain amino acid?
Isoleucine
What role does the pancreas play in the digestion of protein?
It produces protease
It releases trypsin
Proteins that have a high biological value are classified as
complete protiens
Most protein digestion happens after chyme moves into the
small intestine
What is the standard recommendation for total daily calories from saturated fats?
10%
Which of the following is a non-essential fatty acid?
omega 9
What is the recommended ratio for omega-6 to omega-3?
2:1
Which of the following is the correct number of carbons for a medium-chain fatty acid?
7
Which of the following is a precursor to bile acids?
cholesterol
Excess energy is stored in adipose tissue in what form?
triglycerides
An individual is more prone to obesity with a diet high in what type of fat?
saturated fat
ApoE is responsible for the reabsorption of lipids into what tissue?
liver
Which of the following has been linked to the formation of atherosclerotic plaque?
ldl
Cholesterol is needed in the synthesis of what vitamin?
Vitamin D
What vitamin is neither fat nor water soluble?
inositol
In individuals with celiac disease, gluten triggers
an immune response, damaging the lining of the small intestine.
The DASH diet can be followed with a normal sodium intake of up to
2,300 mg daily
Clinical studies following individuals on low-energy diets (LED) and very low-energy diets (VLED) found bodyweight reductions of
10 to 15%
Listening for and responding to the body’s natural cues for thirst, hunger, and satiety is referred to as
mindful eating
Within the Atkin’s diet, what percentage of calories come from protein and fats?
90 to 95 percent
Which of the following is a type of diet that focuses on the timing of food intake in a 24-hor period or weekly, rather than on specific types of food?
Intermittent fasting
Which diet has been shown to reduce cardiovascular disease risk up to 30 percent and trigger a significant reduction in the risk of developing Type II diabetes?
Mediterranean
What type of formulation can help improve the absorption of vitamin A?
One that is oil-based
What effect is megadosing with niacin most likely to have on a client looking to increase athletic performance?
It will cause early onset fatigue
Women require higher amounts of which vitamin?
Vitamin B
Which of the following can increase the absorption of vitamin C?
Bioflavonoids
How are most vitamins classified?
By how they are absorbed in the body
Which of the following is a water-soluble vitamin?
ascorbic acid
A client is at most risk for malabsorption of vitamin K on what type of diet?
low in fat
Which of the following is considered an excessive intake of folate:
2,000 mcg
Vitamin C is stored in the body in low amounts because:
They dissolve in water and removed in the urine
What is the daily recommended dosage of calcium for female athletes?
1500mg
Approximately what percentage of body weight consists of minerals?
4-6%
In general, daily mineral requirements are correlated with what?
activity levels
Sulfur is a derivative of what two essential amino acids?
cysteine and methionine
In the typical American diet, approximately 30% of phosphorous comes from which food source?
grains
Iron is most notably known for its role in:
hemoglobin
Together, sodium, chloride, and potassium are known as what category of minerals?
electrolytes
Table salt is often fortified with:
iodine
What percentage of total body water is located in the intracellular space?
68%
What hormone helps the body retain sodium and as a result increases blood volume?
aldosterone
Which of these hydration biomarkers provides the best index of day to day hydration?
urine volume
Which of the following fluid compartments provides the fluid that produces sweat during exercise?
intravascular
Which of these processes describes the main method by which the human body dissipates heat?
evaporation
The amount of blood the heart pumps with each heartbeat is known as:
stroke volume
What is the recommended total water intake for women given by the National Academy of Medicine?
2.7 L
Which of these hormones is most likely responsible for negative kidney health outcomes associated with low water intake?
Arginine vasopressin
Which of the following receptors is capable of increasing blood glucose?
Vasopressin 1a
What percentage of Americans are estimated to make some attempt to lose weight this year?
80 percent
What is the most common culprit of positive energy balance leading to weight gain?
excess calorie intake
In which states is it legal for a nutrition coach or personal trainer to make nutritional suggestions for healthy, active individuals?
Arizona and michigan
Which of the following can a certified nutrition coach do?
Discuss information about behavioral change strategies to reach goals
A nutritionist who works in medical and long-term health care facilities is known as a
clinical nutritionist.
Within the SMART goals acronym, what does the ‘S’ stand for?
specific
Which of the following is a way to gain leverage on oneself or others and make desired changes?
commitment strategy
What term is used to describe the way a client approaches and responds to adversity?
mental toughness
Which of the following was enacted to protect clients’ privacy and confidentiality?
The Health Insurance Portability and Accountability Act (HIPAA)
The treatment of medical conditions with diet, is referred to as
medical nutrition therapy
Which of the following is one of the five stages of change?
contemplation
Within what stage of change may people not be consciously aware of the risks of their behavior?
pre contemplation
During which stage of change can coaches use incentives and penalties to maintain change?
action stage
What term is used to describe the ability to self-govern and the capacity to act in accordance with objective guidelines instead of being influenced by desires and whims?
autonomy
An individual’s goal or fixed intention is referred to as his
purpose
What is the premise of motivational interviewing?
All people have a desire for self-actualization
Which of the following is one of five unique guiding principles of motivational interviewing?
uncover ambivalence
A goal of losing ten pounds in six weeks is an example of which type of goal?
physical goal
The seven steps in the goal-setting process are: determining the desired result, creating a SMART goal, writing the goal(s) down, creating a plan of action, establishing a timeline, acting, and
reevaluating and assessing progress.
SMART goals are specific, measurable, attainable, realistic, and
timely
In the initial assessment of a client, which element(s) of motivational interviewing apply?
Pre-contemplation and contemplation
What can be used to boost motivation and celebrate achievements and milestones along the way?
Photos
Questions regarding what motivates a client, what they feel distracts them from their progress and how they feel about their nutrition journey, are part of which type of assessment?
Psychological assessment
What is the first step in starting an independent nutrition coaching business?
Establish an LLC and obtain a business license
Which of the following is a disadvantage of in-person nutrition coaching?
Requires more logistical planning
A major benefit of group coaching is
accountability
According to research, what percentage of employees self-report exercise in companies with corporate wellness programs?
8%
What are the two types of business plans, according to the Small Business Administration (SBA)?
Traditional and Lean
The steps a customer goes through when considering, buying, and using a product or service is known as the
Perfect Customer Lifecyle.
What is the first component of marketing for a new nutrition coach?
The creation of a business name, brand, and logo
A marketing statement that demands an immediate response from a recipient is known as a
call to action
What is the goal of researching the competition?
Observe and look for methods that are effective or ineffective
What type of analysis is useful during the planning phase of starting a new business, but can also be used to periodically review an existing business, with the goal of making improvements?
SWOT analysis
Which agency regulates the production and distribution of food, pharmaceuticals, tobacco, and other consumer products?
FDA
The Dietary Guidelines for Americans publication is meant to
guide the development of federal food, nutrition, and health policies programs.
The amount of nutrients in a food, relative to the number of calories it provides, is known a
nutrient density.
A healthy eating pattern should be low in added sugars, saturated fats, and
Sodium
Calories from saturated and trans fats should be limited to what percent of daily calories?
less than 10%
What did the Food Pyramid use to represent how much the average American should consume?
Servings per day
What is the recommended daily intake of sodium for people 14 years of age and older?
2300 mg
The Food Pyramid, is now thought to have put too little focus on
fruits, vegetables, and protein sources.
The new MyPlate is shaped like a plate with colorful fractions dedicated to dairy, vegetables, fruits, protein, and
grains
The types of food and beverages an individual consumes is referred to as one’s
eating pattern
What is the term given to the nutritional deficiencies in people who consume adequate calories but inadequate micronutrients?
hidden hunger
The form in which a supplement enters the body for absorption is known as
delivery system
vitamin supplement containing two or more compounds is called
multivitamin
What is Saint John’s Wort is used for?
Reduce anxiety and address digestive and kidney issues
Supplements claiming to boost energy levels, reduce stress, and improve joint health and immune function, are classified as
specialty supplements.
Which of the following botanical supplements has the potential for diarrhea as a side effect?
Saw palmetto
Which form of protein supplement is produced by extracting protein from whole food using heat, acid, and enzymes?
Protein concentrates
Which of the following is a glucocorticosteroid?
Prednisone
The most common weight-management supplements are referred to as
thermogenic supplements.
What is a drawback of soy protein?
Not bioavailable
The part of a package label most likely to be displayed, shown, or examined under normal conditions on a retail display is the
principal display panel
According to FDA regulations, the information panel must contain specific information, including
required major allergens.
Serving sizes must be based on amounts of foods and beverages
that people are actually eating.
Which of the following is true regarding trans fats?
Trans fat is present naturally in some animals.
Which of the following do Americans lack on a regular basis?
Vitamin D
Vitamin D is important for its role in
bone health
A claim on a food product that directly, or by implication, characterizes the level of a nutrient in food is known as a
nutrient content claim
Product claims of High, Rich In, or Excellent Source of, are required to contain what percent of Daily Value (DV) per Reference Amounts Customarily Consumed (RACC)?
20 percent or more
ambivalence
the state of having contradictory or conflicting emotional attitudes
Any claim that states, suggests, or implies a relationship between a food and a constituent of health, is referred to as a
health claim
The term organic describes a product supported with a verifying USDA seal, and contains organic ingredients of at least
95%
Which of the following is true of trends and fads?
Trends have staying power.
An ovo-vegetarian will consume which types of foods?
Eggs and food with egg as ingredients
On the keto diet, what percent of daily calories are from carbohydrate?
20 percent
Acknowledging what a client has said, but then restating contrary statements the client has said in the past, is known as
double-sided reflection
What motivational interviewing strategy helps a coach understand the client’s point of view and elicits their feelings about what is important to them?
Asking open-ended questions
Emphasizing past experiences, helping clients remember their strengths successes, and ability to progress is an example of which motivational interviewing strategy?
Affirmation and validation
Data collected through observations and actual data, not opinions, is called
objective data
Which of the following is a health history or screening questionnaire that personal trainers use and is a good option for a nutrition coach to gather appropriate health data to keep on file?
PARQ
What is the ideal duration when collecting a client’s data about what was eaten, when, and approximate quantities?
7-14 days
Periodically throughout the process, reassessment will be required to measure progress and
understand plateaus