Question
NUTRITION / PROFESSIONAL DEVELOPMENT FLASHCARDS
Answer
What are the four Ps of marketing?
Product, price, place, promotion
How many calories are in a gram of
fat?
9
Making a good first impression
includes the following:
Making eye contact, introducing
yourself by name and getting the
client's name, smiling, shaking hands
with the client, remembering and using
the client’s name, using good body
language
Name strategies that enhance exercise
adherence.
Self-management, goal setting, selfmonitoring, positive self-talk, psyching
up, imagery
Question
NUTRITION / PROFESSIONAL DEVELOPMENT FLASHCARDS
Answer
Amino acids manufactured by the body
from dietary nitrogen, fragments of
carbohydrate, and fat.
Nonessential amino acids
Name the five stages of change.
1. Precontemplation, 2.
Contemplation, 3. Preparation, 4.
Action, 5. Maintenance
What are four types of support
mechanisms to help clients reach their
health and fitness goals?
Instrumental support, emotional
support, informational support, and
companionship support
The type of support that deals with the
tangible and practical factors necessary
to help a person adhere to exercise or
achieve exercise goals.
Instrumental support
Question
NUTRITION / PROFESSIONAL DEVELOPMENT FLASHCARDS
Answer
Type of support expressed through
encouragement, caring, empathy, and
concern.
Emotional support
Type of questions that can be
answered with one word.
Directive questions
Guidelines the health and fitness
professional should use when
approaching potential clients.
Say ''Hello'' to each member; offer
towels or water; roam the workout
floor; don't hide behind desks, books,
or a computer; introduce yourself by
name; don't educate on the first
interaction
This type of support includes
directions, advice, or suggestions given
to clients about how to exercise.
Informational support
Question
NUTRITION / PROFESSIONAL DEVELOPMENT FLASHCARDS
Answer
This type of support includes the
availability of family, friends, and
coworkers with whom clients can
exercise.
Companionship support
What are the amount of CEUs required
every two years to retain your
credential as a NASM Certified
Personal Trainer?
2.0
The principles of effective goal setting
as reflected by the acronym SMART.
Specific, Measurable, Attainable,
Realistic, Timely
What are four questions that may help
clients determine their long-term
goals?
1. What do I want to accomplish in 6
months? 2. What do I want to
accomplish in the next year? 3. What
do I want to accomplish in the next 5
years? 4. What is my dream
accomplishment?
Question
NUTRITION / PROFESSIONAL DEVELOPMENT FLASHCARDS
Answer
The average daily nutrient intake level
that is estimated to meet the
requirement of half the healthy
individuals who are in a particular life
stage and gender group.
Estimated Average Requirement
The average daily nutrient intake level
that is sufficient to meet the nutrient
requirement of nearly all healthy
individuals who are in a particular life
stage and gender group.
Recommended Dietary Allowance
(RDA)
A recommended average daily nutrient
intake level, based on observed
approximations or estimates of
nutrient intake that are assumed to be
adequate for a group or groups of
healthy people. Used when an RDA
cannot be determined.
Adequate Intake
The highest average daily nutrient
intake level likely to pose no risk of
adverse health effects to almost all
individuals in a particular life stage and
gender group. As intake increases
above this level, the potential risk of
adverse health effects increases.
Tolerable Upper Intake Level
Question
NUTRITION / PROFESSIONAL DEVELOPMENT FLASHCARDS
Answer
What is one of the greatest
contributions made by dietary complex
carbohydrates that is also associated
with a lower incidence of heart disease
and certain types of cancer?
Fiber
What is the chief source of energy for
all body functions and muscular
exertions?
Carbohydrates
Neutral compounds of carbon,
hydrogen, and oxygen, which make up
a large portion of animal foods.
Carbohydrates
The daily recommended intake of
fiber.
38 g for men; 25 g for women
Question
NUTRITION / PROFESSIONAL DEVELOPMENT FLASHCARDS
Answer
What is the recommended protein
intake for strength athletes?
1.2-1.7 g/kg (0.5-0.8 g/lb)
The number of amino acids the body
uses.
20
Fatty acids considered to have
favorable effects on blood lipid profiles
and may play a role in the treatment
and prevention of heart disease,
hypertension, arthritis, and cancer.
Monounsaturated fatty acids and
polyunsaturated fatty acids
Name the macronutrient responsible
for acting as transport for vitamins A,
D, E, and K.
Fats
Question
NUTRITION / PROFESSIONAL DEVELOPMENT FLASHCARDS
Answer
What is the number of liters of water
recommended for the average
sedentary male?
3 liters
What is the recommended percentage
of dietary fat from daily total caloric
intake?
20-35%
Name the eight essential amino acids.
Isoleucine, leucine, lysine, methionine,
phenylalanine, threonine, tryptophan,
valine
Name the process in which amino acids
are used in energy production. It
occurs when the body is in a negative
energy balance.
Gluconeogenesis
Question
NUTRITION / PROFESSIONAL DEVELOPMENT FLASHCARDS
Answer
A substance that completes or makes
an addition to daily dietary intake.
Dietary supplement
The process created to produce
internalized experiences to support or
enhance exercise participation
Exercise imagery
What are four psychological benefits of
exercise?
Promotes positive mood, reduces
stress, improves sleep, reduces
depression and anxiety
How many calories are contained in 1
pound of body fat?
3500
Question
NUTRITION / PROFESSIONAL DEVELOPMENT FLASHCARDS
Answer
What three vitamins can cause serious
adverse effects such as birth defects,
calcification of blood vessels, and
damage to sensory nerves.
A, D, B6
Name three diets that are considered
very low carbohydrate diets; each
contains less than 21% carbohydrates.
Atkins diet, Protein Power diet,
Ketogenic diet
Name two high carbohydrate diets.
Both of these have a carbohydrate
content of greater than 60%.
Dean Ornish diet and the Pritikin diet
Name six low carbohydrate diets that
each have a carbohydrate content of
21-42%.
Zone diet, Carbohydrate Addicts diet,
Abs diet, South Beach diet, Sugar
Busters diet, Testosterone diet
Question
NUTRITION / PROFESSIONAL DEVELOPMENT FLASHCARDS
Answer
Name three diets that are moderately
high in carbohydrates at a 51-60%
carbohydrate content.
RDA Food Pyramid diet, Flat Belly diet,
Mediterranean diet
What are the risks of following an
overly restrictive (very low calorie)
diet?
Increased risk of malnutrition; poor
energy; behavioral ''pendulum''
swings; minor side effects: fatigue,
constipation, nausea, and diarrhea;
major side effects: gallstone formation
What is the amount of energy
expended while at rest? It typically
accounts for 70% of total energy
expenditure (TEE).
Resting metabolic rate (RMR)
What is the amount of energy
expended above the RMR as a result of
processing food for storage and use? It
typically accounts for approximately 610% of total energy expenditure (TEE).
Thermic effect of food (TEF)
Question
NUTRITION / PROFESSIONAL DEVELOPMENT FLASHCARDS
Answer
Name six guidelines for providing
uncompromising customer service.
Take every opportunity to meet and
greet each member, present a positive
image, never give an impression that
you are inconvenienced by a
client/potential client, express ideas
clearly through all forms of
communication, take every
opportunity to strengthen
relationships, take ownership of
complaints
Name the condition in which
delaminated protein is stored as fat.
Excess protein intake
A food that supplies all of the essential
amino acids in appropriate ratios.
Complete protein
A food source low or lacking in one or
more of the essential amino acids.
Incomplete protein
Question
NUTRITION / PROFESSIONAL DEVELOPMENT FLASHCARDS
Answer
What is the factor when an essential
amino acid is missing or present in the
smallest amount?
Limiting factor
What are the 10 nonessential amino
acids?
Alanine, asparagine, aspartic acid,
cysteine, glutamic acid, glutamine,
glycine, proline, serine, tyrosine
What are the two semi-essential amino
acids?
Arginine and histidine
What percentage of total caloric intake
from protein defines a high protein
diet?
More than 35%
Question
NUTRITION / PROFESSIONAL DEVELOPMENT FLASHCARDS
Answer
Name three monosaccharides.
Glucose, fructose, and galactose
Name three disaccharides.
Sucrose, lactose, and maltose
What percentage of the human body
by weight is comprised of water?
60%
What are five things the body needs
fats for?
Energy, cellular structure and
membrane function, precursors to
hormones, cellular signals, regulation
and excretion of nutrients in cells
Question
NUTRITION / PROFESSIONAL DEVELOPMENT FLASHCARDS
Answer
What is the percentage of fat intake
that athletes are recommended to
consume?
20 to 25% of total caloric intake
Name six functions that decrease as a
result of dehydration.
Blood volume, performance, blood
pressure, sweat rate, cardiac output,
blood flow to skin
Name four functions that increase as a
result of dehydration.
Core temperature, heart rate,
perceived exertion, use of muscle
glycogen
Name two functions that are retained
as a result of dehydration.
Water and sodium
Question
NUTRITION / PROFESSIONAL DEVELOPMENT FLASHCARDS
Answer
The fluid loss of even _____ percent
will adversely affect circulatory
functions and decrease performance
levels.
2
In order to become more aware of the
calories they’re consuming, what is the
length of time clients should track their
food intake?
At least one week
What is the duration of the postworkout window of opportunity for
carbohydrate and protein ingestion?
90 minutes
Name seven typical disordered eating
patterns.
Consuming junk food, avoidance of
specific foods, eating one meal per
day, irregular eating patterns, food
phobias, financial limitations affecting
types of foods one can purchase,
eating too much or too little protein or
carbohydrates
Question
NUTRITION / PROFESSIONAL DEVELOPMENT FLASHCARDS
Answer
Name the four nutrients that have the
greatest potential for excess dosage in
dietary supplements.
Vitamin A, Vitamin D, Iron, Zinc
Values that provide guidelines for what
constitutes an adequate intake of a
nutrient, these values are designed to
estimate the nutrient needs of healthy
people in various age groups and of
both sexes.
Dietary reference intake
What is a potential result of consuming
an excessive amount of Vitamin D?
Calcification of blood vessels and
eventually kidney, heart, and lung
damage
What is a potential result of consuming
an excessive amount of calcium?
Kidney stones
Question
NUTRITION / PROFESSIONAL DEVELOPMENT FLASHCARDS
Answer
What are potential results of
consuming an excessive amount of
iron?
Interference with absorption of other
minerals and gastrointestinal irritation
How often does a NASM CPT need to
renew their credentials?
Every 2 years
What is the number of contact hours of
continuing education necessary for
NASM CPT credential renewal?
20 hours, which equals 2.0 CEUs
What is the traditional reason for use
of a dietary supplement?
To provide the body with nutrients
that might not be adequately supplied
by a diet
Question
NUTRITION / PROFESSIONAL DEVELOPMENT FLASHCARDS
Answer
Physical activity accounts for
approximately what percent of TEE?
20%
The professional who is legally
qualified to practice in the field of
nutrition.
Registered Dietician (RD)
Four scenarios where supplemental
protein may be helpful.
Quick amino acid consumption before
or after weight training; to replace
whole-food protein for weight loss;
when whole food is not available; for
bodybuilders, wrestlers, or weight
conscious athletes preparing for
competition
How many calories are in one gram of
a carbohydrate?
4 calories
Question
NUTRITION / PROFESSIONAL DEVELOPMENT FLASHCARDS
Answer
Recommended percentage of total
caloric intake from carbohydrates.
45-65%
What is the recommended amount of
carbohydrate to be ingested within 30
minutes of exercise in order to
maximize recovery?
1.5 g/kg
What is the ultimate nutritional
limiting factor for exercise
performance?
Carbohydrate availability
Give four reasons why the body needs
carbohydrates.
They are the preferred form of energy,
they constantly need to be replaced,
parts of the central nervous system
relies exclusively on carbohydrates,
they efficiently burn and use fat and
protein
Question
NUTRITION / PROFESSIONAL DEVELOPMENT FLASHCARDS
Answer
Name five things carbohydrates
provide for the body.
Nutrition, satiety, cellular fluid
balance, blood sugar levels, protein
conservation
Name four body function processes
that are improved with adequate
water consumption."
Endocrine gland function, liver
function, metabolic function, body
temperature regulation
Name four nutritional guidelines for
lean body mass gain.
Consume 4 to 6 meals per day, spread
protein intake throughout day, take
advantage of the post-workout
window of opportunity to have protein
and carbohydrates, don’t neglect the
importance of carbohydrate and fat
intake
What are nine nutritional guidelines
for weight loss?
Spread protein, carbohydrate, and fat
consumption throughout the day; choose
whole grains and vegetables over refined
grains and simple sugars; eat 4 to 6 meals per
day; avoid empty calories; drink plenty of
water; weigh and measure foods for one
week to get a better understanding of caloric
intake; make small decreases in calories and
increase activity; consume less that 10% of
calories from saturated fat; limit alcohol
consumption
Question
NUTRITION / PROFESSIONAL DEVELOPMENT FLASHCARDS
Answer
Name four precautionary statements
on dietary supplements.
" Investigate the use of multivitamins
for your specific needs, specific
compounds can allow the body to
function at full capacity, individual
results may vary, general population
should not use supplements for
medicinal purposes
Name three nutrients that should not
be around 100% of the DV.
Vitamin A, beta-carotene
(contraindicated for smokers), calcium
A unit of expression of energy equal to
1000 calories.
Kilocalorie or Calorie with a capital C
Total energy expenditure (TEE) is the
sum total of what three energy
components?
Resting metabolic rate (RMR), Thermic
effect of food (TEF), and Energy
expended during physical activity
Question
NUTRITION / PROFESSIONAL DEVELOPMENT FLASHCARDS
Answer
Give factors that affect protein
requirements
An individual's daily exercise and
physical activity levels, daily caloric
consumption, body-composition goals,
sports-performance goals
How much extra fluid should a person
consume for every 15 to 20 minutes of
exercise?
6-12 ounces
What is the recommended number of
meals per day for someone with the
goal of lean mass gain?
4-6
People in this stage of change do
exercise occasionally but are planning
to begin exercising regularly in the
next month."
Preparation
Question
NUTRITION / PROFESSIONAL DEVELOPMENT FLASHCARDS
Answer
Questions that cannot be answered
with a one word answer
Nondirective or open-ended
The primary purpose of a business.
To create and keep a loyal customer
base or following
The premise on which all buying
decisions are based.
Emotion
Personal trainers have how much time
to make a good first impression?
20 seconds
Question
NUTRITION / PROFESSIONAL DEVELOPMENT FLASHCARDS
Answer
What are the four steps in the model
of verbal communication?
1. What speaker means 2. What
speaker says 3. What listener hears 4.
What listener thinks speaker means
What are some common barriers to
exercising?
Time, unrealistic goals, lack of social
support, social physique, anxiety,
convenience
Name the most frequent reason given
for not exercising.
Lack of time
The sum of the processes by which an
animal or plant takes in and uses food
substances,
Nutrition