Question 1

What is the definition of glycogen?

Accepted Answer

Glycogen is a complex carbohydrate molecule that stores carbohydrates in the liver and muscle cells. It is essentially a string of glucose molecules that can quickly be broken down into glucose. When energy is needed from carbohydrates, glycogen is transformed into glucose for use by the muscle cells.

Question 2

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

Accepted Answer

Substrates are not one of the three main classes of foods and sources of energy. Food is broken down by the digestive system into by-products, which are referred to as substrates. A substrate is the material on which an enzyme acts. Carbohydrates, lipids, and protein are the three main classes of foods and sources of energy.

Question 3

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

Accepted Answer

The FDA defines a supplement as a product intended to supplement the diet, which also contains specific dietary ingredients of one or more vitamins, mineral, herbs, botanicals, or an amino acid.

Question 4

What important nutrient is ranked based on its glycemic index?

Accepted Answer

Carbohydrates are ranked based on the glycemic index, or their ability to raise the blood sugar levels. The danger this can prove to a client seeking body composition alteration is that high GI foods can cause a spike in insulin and blood sugar, resulting in a craving for more carbs once they have started to clear out of the system.

Question 5

What happens when an athlete "hits the wall"?

Accepted Answer

When an athlete "hits the wall," this is a condition of fatigue caused by severely lowered liver and muscle glycogen. It is a disruption in the Krebs cycle due to inadequate carbohydrate supplies.

Question 6

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

Accepted Answer

A heart murmur is not one of the potential adverse side effects that can be caused by androgenic anabolic steroid use. Androgenic anabolic steroids can enhance the building of muscle mass and strength, but are banned by every major athletic organization. There is a long list of potential health hazards that can be caused by these drugs.

Question 7

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

Accepted Answer

Glucose is a simple sugar manufactured by the body, primarily from carbohydrates and fat. After being manufactured, glucose is absorbed into the bloodstream and transported until it enters cells and is either used or stored as energy. Glucose serves as the body's main source of fuel throughout the day.

Question 8

What is the recommended daily intake of carbohydrates?

Accepted Answer

The recommended daily intake of carbohydrates is 45-65% of the total. Among these should be a sufficient amount of fiber, (25 grams for women, 38 grams for men), to maintain intestinal health and provide cardiovascular benefits.

Question 9

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

Accepted Answer

The performance of over an hour of endurance exercise would benefit the most from caffeine. High-intensity short-duration exercises lasting approximately 5 minutes have also been shown to be enhanced by caffeine. The most effective dose for an ergogenic response is about 3 to 6 mg of caffeine per kilogram of bodyweight, which is essentially a 16-ounce cup of black coffee for a 150 pound person.

Question 10

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

Accepted Answer

10-30% of the total is the daily recommended caloric intake of fat in the diet. The range is based on satiety and performance or activity during the day. Most Americans consume 32-42% of total calorie intake as fat.

Question 11

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

Accepted Answer

A BMI over 25 increases the chance for obesity-related health problems. As the BMI increases, the obesity classification does also and the client's weight becomes more and more inappropriate for their height.

Question 12

The Durnin-Womersley method uses which body locations?

Accepted Answer

The Durnin-Womersley method uses the biceps, triceps, subscapular, and iliac crest for body fat measurements. These measurements should all be taken twice on the right side of the body and measured in millimeters.

Question 13

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

Accepted Answer

The average resting heart rate for a male is 70 beats per minute (bpm) and 75 beats per minute (bpm) for a female.

Question 14

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

Accepted Answer

The waist-to-hip ratio that indicates a much higher risk for many diseases is above 0.80 for women and above 0.95 for men. A high waist-to-hip ratio is indicative of excess fat stored in the mid-section, which correlates to many chronic disease conditions.

Question 15

What is one benefit of Vibration training?

Accepted Answer

One benefit of Vibration training is weight loss and a higher rate of metabolism. Vibration training is done on a platform that produces primarily vertical sinusoidal vibrations, stimulating muscle contractions. This type of training can also improve circulation, reduce muscle soreness, increase bone density, and enhance flexibility.

Question 16

What is the function of the enzyme pepsin?

Accepted Answer

The enzyme pepsin cleaves protein strands into smaller polypeptides and single amino acids. This occurs after they are denatured by hydrochloric acid inside the stomach.

Question 17

What is the recommended caloric intake of protein?

Accepted Answer

The recommended caloric intake of protein is 10-25% of the total daily amount. Individuals performing high intensity exercise with a goal of hypertrophy may need amounts on the higher end, while people consuming less protein may need supplementation.

Question 18

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

Accepted Answer

Carbohydrate loading, or glycogen super-compensation, is the process of increasing the muscle glycogen levels to raise endurance for a long term endurance exercise, such as a marathon. Often this consists of nutrient supplements in the form of liquids or gels, which easily and quickly deliver additional carbohydrates for performance.

Question 19

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

Accepted Answer

Fats have all of the previously mentioned health benefits except acidifying the blood and increasing blood sugar levels. Fats actually can slow the uptake of sugars and help prevent sharp rises in blood sugar levels.

Question 20

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

Accepted Answer

Carbohydrates are considered the chief form of energy for all bodily functions and muscular exertion. They help to regulate the digestion and the use of protein and fats. The value of carbohydrates is based on the amount of blood sugar increase they cause.

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