Question 1

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

Accepted Answer

The percentage of an individual's diet that is recommended to consist of protein is 10-35%. This wide range accounts for varying individual goals and activity levels. Recommended protein intake levels can also vary based on the specific type of training in which an individual is engaged.

Question 2

What is the maintenance dose of creatine?

Accepted Answer

The maintenance dose of creatine is 2-5 grams per day. Creatine can increase muscle mass, strength, and anaerobic performance. Individuals with kidney troubles should only use creatine under medical supervision.

Question 3

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

Accepted Answer

Ephedrine is a substance that has been banned by the World Anti-Doping Agency. There are more than 50 substances that have been banned from use in athletic competition. Many of these substances have a variety of negative side effects both behaviorally and physiologically.

Question 4

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

Accepted Answer

When growing fat cells become insulin resistant and result in the presence of free fatty acids and impaired insulin use, the body favors the use of fat as an energy source instead of glucose. Eventually insulin regulation may be impaired and insulin-dependent diabetes can develop.

Question 5

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

Accepted Answer

The most serious and potentially deadly deficiency in the diet is a deficiency of water. Most nutrient deficiencies take weeks or longer to show signs, but lack of water can only be survived for a very few number of days. There are many smaller scale responses to dehydration that will also significantly impair a client's ability to perform.

Question 6

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

Accepted Answer

Dietary treatment of chronic ulcerative colitis does not include a diet high in fat, which may worsen steatorrhea. However, high intakes of protein and calories are recommended to maintain energy balance and to promote healing. Supplementation with calcium, vitamin C, folic acid, and zinc is recommended to replace losses due to diarrhea. Supplementation with MCT (medium chain triglycerides) is useful because it does not require bile for digestion. Moderate amounts of fiber are encouraged to stimulate normal bowel function.

Question 7

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

Accepted Answer

The recommended level of carbohydrate intake 1-4 hours before exercising is 1-4.5 grams of carbohydrate per kilogram of bodyweight. Some research has indicated that getting 4.5 g/kg 4 hours before exercise enhanced performance by 15%. Adequate carbohydrate consumption is particularly important for morning workouts, when glycogen stores have been depleted by up to 80% overnight.

Question 8

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?

Accepted Answer

Euhydration 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. It is advisable to begin training sessions only if the client is at or above this state of normal hydration.

Question 9

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

Accepted Answer

The average adult should drink about 9-13 cups of water per day. Drinking enough water improves the body's ability to regulate its temperature and enhance its metabolism. Another benefit to drinking water is that increased hydration levels facilitate more efficient distribution of nutrients throughout the body.

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