Deck 1: The National Academy of Sports Medicine Nasm Fitness Nutrition Specialist

Question 1

What is the definition of glycogen?

A)One of the three primary classes of foods and a source of energy in the body
B)A simple sugar manufactured by the body from carbohydrates and fat
C)Formation of glucose from non-carbohydrate sources that can be used for energy
D)Complex carbohydrate molecule that stores carbohydrates in the liver and muscle cells

Answer 1

Complex carbohydrate molecule that stores carbohydrates in the liver and muscle cells

Question 2

Which of the following is not one of the three main classes of foods and sources of energy?

A)Carbohydrates
B)Substrates
C)Lipids
D)Protein

Answer 2

Substrates

Question 3

What does the FDA define as a product intended to supplement the diet, which also contains specific dietary ingredients?

A)Vitamin
B)Supplement
C)Mineral
D)Nutrient

Answer 3

Supplement

Question 4

What important nutrient is ranked based on its glycemic index?

A)Fiber
B)Carbohydrates
C)Protein
D)Fats

Question 5

What happens when an athlete "hits the wall"?

A)Fainting due to inadequate hydration
B)Cardiovascular distress during super high intensity events
C)Significantly deceased energy levels resulting from excess fat intake in inadequate carbohydrates
D)Fatigue caused by severely lowered liver and muscle glycogen

Question 6

What is not one of the potential adverse side effects that can be caused by androgenic anabolic steroid use?

A)Decreased HDL cholesterol
B)Increased LDL cholesterol
C)Sleeplessness
D)Heart murmur

Question 7

What is a simple sugar manufactured by the body, primarily from carbohydrates and fat?

A)Glycogen
B)Glucose
C)Triglycerides
D)Adenosine triphosphate

Question 8

What is the recommended daily intake of carbohydrates?

A)10-25%
B)25-40%
C)45-65%
D)70% and up

Question 9

Which exercise or workout would benefit the most from caffeine use?

A)Over an hour of endurance exercise
B)One-rep max bench press
C)8-12 reps in a resistance exercise
D)Sprinting

Question 10

What is the daily recommended caloric intake of fat in the diet?

A)5-15% of total
B)15-20% of total
C)10-30% of total
D)30-40% of total

Question 11

At what BMI are the chances for obesity-related health problems increased?

A)Between 25 and 30
B)Between 20 and 25
C)Over 20
D)Over 25

Question 12

The Durnin-Womersley method uses which body locations?

A)Biceps, triceps, cervical, iliac crest
B)Biceps, triceps, subscapular, iliac crest
C)Triceps, deltoids, subscapular, iliac crest
D)Triceps, subscapular, iliac crest, cervical

Question 13

What is the average resting heart rate for a male and for a female?

A)Heart rates vary and there can be no average
B)75 bpm, 80 bpm
C)75 bpm, 70 bpm
D)70 bpm, 75 bpm

Question 14

What waist-to-hip ratio indicates a much higher risk for many diseases?

A)Above 0.95 for women and above 0.80 for men
B)Above 0.80 for women and above 0.95 for men
C)Above 0.65 for women and above 0.70 for men
D)Above 0.70 for women and above 0.65 for men

Question 15

What is one benefit of Vibration training?

A)Weight loss and higher rate of metabolism
B)Improved balance
C)Increased maximal strength
D)Repair of muscle tissues

Question 16

What is the function of the enzyme pepsin?

A)Denatures proteins in the digestive tract
B)Helps in the protein synthesis process
C)Cleaves protein strands into smaller polypeptides and single amino acids
D)Provides energy for the dismantling of proteins

Question 17

What is the recommended caloric intake of protein?

A)10-25% of total
B)20-40% of total
C)35-50% of total
D)Any amount combined with exercise is fine

Question 18

What is the process of increasing the muscle glycogen levels to raise endurance for a long term endurance exercise?

A)Glycogen loading
B)Carbohydrate loading
C)Power supercompensation
D)Endurance storing

Question 19

Though widely seen as a dietary villain, fats have many health benefits except which of the following?

A)Improves cellular membrane structure and function
B)Increases blood sugar levels and acidifies the blood
C)Prolongs the feeling of being full and staves off hunger
D)Provides insulation from heat loss and environmental temperature changes

Question 20

What nutrient is considered the chief form of energy for all bodily functions and muscular exertion?

A)Protein
B)Amino acids
C)Fiber
D)Carbohydrates

Question 21

Some nutrients are toxic at higher levels and should be carefully monitored, such as which vitamin that can cause birth defects if its intake is excessive at conception?

A)Vitamin A
B)Vitamin B6
C)Calcium
D)Iron

Question 22

Which of the following is not descriptive of the health benefits of fiber?

A)Provides bulk in diet, resulting in a greater feeling of satisfied hunger
B)Helps establish and maintain regular bowel movements
C)May reduce the risk of various cancers and cardiovascular conditions
D)Causes constipation and potential proliferation of bacteria that cause appendicitis

Question 23

Nitrogen balance is calculated using which of the following?

A)Protein intake, creatinine height index and blood urea nitrogen
B)Protein intake, net protein utilization, and protein biological value
C)Protein intake, urinary urea nitrogen, and miscellaneous nitrogen losses
D)Protein intake, serum albumin, muscle creatine

Question 24

Lactose intolerance is diagnosed by which of the following tests?

A)Breath hydrogen test
B)Lactose tolerance test
C)Blood lactase test
D)A & B

Question 25

Which of the following is true of managers with a transformational leadership style?

A)They are satisfied if employees meet minimum performance standards.
B)They encourage workers to do their best at all times.
C)They feel no allegiance to their employees.
D)They are most concerned with the "bottom line".

Question 26

Which of the following is not a feature of the National School Lunch Program?

A)Schools are reimbursed by the government for meals served.
B)Lunches must provide 50% of a child's daily requirement for vitamin C, iron, and calcium.
C)The US Dietary Guidelines must be followed in planning lunches
D)The government donates surplus commodity foods to schools in need.

Question 27

Hyperemesis gravidarum may be treated with:

A)Small, frequent meals consisting of bland carbohydrates
B)Avoidance of caffeine and highly spiced foods
C)Immediate use of enteral nutrition
D)A & B

Question 28

Which of the following complementary treatments may be helpful for a patient with post-operative nausea and vomiting?

A)Coenzyme Q
B)Gingko Biloba
C)Ginger
D)Echinacea

Question 29

A 43-year old woman with a long history of obesity and moderate hypertension and impaired glucose tolerance is referred to you by her primary care physician for nutritional counseling. The woman says she is not interested in following a diet and is not willing to commit to long-term counseling. What strategy would be most effective in working with her?

A)Refer her to another RD.
B)Discuss the value of small, manageable lifestyle modifications and encourage her to add one or two specific changes to her daily routine.
C)Give her a written 1200-calorie diet plan and ask her to come back in 2 weeks.
D)Lecture her about the risks to her health if she remains obese.

Question 30

Metabolism is largely influenced by which hormones?

A)Growth hormones
B)Cortisol
C)Thyroid hormones
D)Estrogen

Question 31

What is one effect exercise can have on insulin and glucagon?

A)Insulin levels drop
B)The pancreas decreases glucagon secretion
C)Decreased supply of blood glucose
D)Insulin levels rise

Question 32

What is the advantage of gluconeogenesis to a client seeking body fat reduction as their fitness goal?

A)It better satisfies the body's amino acid needs, resulting in decreased energy stores and thus, decreased fat
B)It is the process of combining polypeptide disassembly and caloric processing, which reduces BMI
C)It is a function caused by negative energy balance, causing amino acids to be used as an energy source, resulting in a caloric deficit and its resultant fat loss benefit
D)The client will experience increased appetite when performing intense exercise

Question 33

Which of the following best describes the function of glucagon?

A)Storing glucose as glycogen in the liver and muscle
B)Releasing growth hormones from the adrenal glands
C)Provides a link between the nervous and endocrine systems
D)Releases glycogen stores from the liver to raise glucose levels

Question 34

What function does insulin serve for the body?

A)Raises blood glucose levels in the body
B)Transforms food into glucose
C)Regulates energy and glucose metabolism throughout the body
D)Stimulates hormone production

Question 35

What is considered to be the optimum training frequency per week in order to improve strength?

A)1-2 times weekly
B)2-4 times weekly
C)3-5 times weekly
D)Daily

Question 36

What is the recommended daily intake of water?

A)6-8 cups
B)8-10 cups
C)8-12 cups
D)10 or more cups

Question 37

What is one of the essential amino acids?

A)Alanine
B)Glutamine
C)Glycine
D)Lysine

Question 38

What is an example of an ergogenic aid?

A)Vitamin B12
B)Creatine
C)Ginseng
D)Zinc

Question 39

Which supplement is not considered likely to be taken in excess?

A)Zinc
B)Iron
C)Vitamin A
D)Vitamin B12

Question 40

What is the recommended protein intake for an athlete who is primarily focused on strength training?

A)0.4-0.7 g/kg
B)1.2-1.7 g/kg
C)1.2-1.4 g/kg
D)1.8-2.4 g/kg

Question 41

What percent of an individual's diet should consist of protein?

A)10-35%
B)20-35%
C)45-65%
D)40-50%

Question 42

What is the maintenance dose of creatine?

A)20 g per day
B)10-15 g per day
C)5-8 g per day
D)2-5 g per day

Question 43

What is an example of a substance that has been banned by the World Anti-Doping Agency?

A)Caffeine
B)Creatine
C)Ephedrine
D)B-12

Question 44

What happens when growing fat cells become insulin resistant and result in the presence of free fatty acids and impaired insulin use?

A)The body favors the use of fat as an energy source instead of glucose
B)Diabetes type II is developed
C)Chronic hyperglycemia
D)The body becomes unable to regulate its use energy stores

Question 45

What is the most serious and potentially deadly deficiency in the diet?

A)Water
B)Sodium
C)Calcium
D)Vitamin C

Question 46

Dietary treatment of chronic ulcerative colitis includes all of the following except:

A)High calorie, high-fat, high-protein diet
B)Supplementation with calcium, vitamin C, folic acid, and zinc
C)Supplementation with MCT
D)Moderate amounts of dietary fiber to stimulate bowel function

Question 47

What is the recommended level of carbohydrate intake 1-4 hours before exercising?

A)1-4.5 g/kg of bodyweight
B)4-6.5 g/kg of bodyweight
C)8-10 g/kg of bodyweight
D)More than 10 g/kg of bodyweight

Question 48

What is the condition of being hydrated at the normal state, which is also used as the baseline for determining adequate hydration throughout a training session?

A)Subhydration
B)Dehydration
C)Superhydration
D)Euhydration

Question 49

How many cups of water should the average adult drink per day?

A)4-6
B)5-9
C)6-10
D)9-13