NASM 7th Edition Exam Study Guide:
Complete Solution
What is credible nutrition information?(Ans- Nutrition information that is rooted in and supported by science
You read an article in a popular magazine explaining the weight-loss benefits of including a certain nutrient in your diet. What should you consider in deciding if this is credible nutrition information?(Ans- Is the information supported by research, and has it been reviewed by other qualified individuals?
What are the three macronutrients?(Ans- Protein, carbohydrates, and lipids
How many calories are in 1 gram of protein?(Ans- 4
What are the three types of micronutrients?(Ans- Vitamins, minerals, and phytonutrients
Along with muscle protein synthesis, which of the following is an important function of protein?(Ans- Synthesis of hormones
What are the building blocks of proteins?(Ans- Essential and nonessential amino acids
What is the best definition of complex carbohydrates?(Ans- Carbohydrates that are comprised of polysaccharides and that contain both fiber and starch
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What best describes an essential amino acid?(Ans- An amino acid that must be obtained via diet, as it is not produced by the body
What is the RDA for protein?(Ans- 0.8 g/kg of body weight
Current sports nutrition guidelines from the International Society of Sports Nutrition recommend what range of protein for most exercising individuals?(Ans- 1.4 to 2.0 g/kg of body weight
Describes the category of simple sugars (Ans- Single- or double-molecule sugars that are easily absorbed by the body
During short, high-intensity exercise, what is the primary fuel source for the body?(Ans- Carbohydrates
You are working with a new client who recently started a low-carbohydrate diet for weight loss. However, she complains of being tired and lacking energy for her training sessions. What might be the reason for her low energy?(Ans- Inadequate carbohydrate intake
A client reports that he was recently told by his doctor that he has high blood sugar and that he should try to reduce it through dietary changes before considering medication. He asks you for advice. What would be the most appropriate course of action?(Ans- Explain that medical nutrition therapy is outside your scope of practice, then refer him to a registered dietitian for nutrition counseling.
What are the three categories within the lipid family?(Ans- Triglycerides, phospholipids, and sterols
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Which type of lipids are considered to be heart-healthy and associated with reduced inflammation?(Ans- Omega-3 fatty acids
What is the optimal amount of protein per meal for muscle protein synthesis?(Ans- 20 to 40 g
A client reports that he is following a limited diet of chicken and rice every day to avoid eating extra calories from other foods in order to lose weight.What would be an appropriate response within your scope of practice as a fitness professional?(Ans- A varied diet of whole foods provides important micronutrients, and this limited diet may be lacking adequate amounts of them.
During the course of a training session, a client remarks that he is "cutting out all carbs" from his diet and just eating protein and vegetables to lose weight. How might you best respond to this, while staying within your scope of practice as a fitness professional?(Ans- Carbohydrates are an important source of fuel for our body, and it is unnecessary to avoid them for weight loss. Cutting carbs may lead to inadequate fuel for optimal training, which can compromise weight-loss efforts.
What types of foods provide all the essential amino acids?(Ans- Animal proteins
Approximately what percentage of the human body (in male and female adults) is comprised of water?(Ans- 60%
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You hear a client remark that she does not want to include any fat in her diet because she wants to avoid gaining weight. How might you respond, while staying within your scope of practice?(Ans- Some fats are essential and required in the diet for important physiological processes. Avoiding all fats might lead to deficiencies.
What is the acceptable macronutrient distribution range (AMDR) for carbohydrate in the diet?(Ans- 45 to 65% of total calories
Which part of a food label would help a client review the ingredients in a food product?(Ans- The ingredients list
Which feature of a food label would enable a client to assess the nutrient composition of a food product?(Ans- The nutrition facts panel
What is glycogen?(Ans- The storage form of carbohydrate in animals and humans
What types of foods contain carbohydrates?(Ans- Plant foods and dairy
Carbohydrate intake prior to intense or long-duration exercise serves which of the following functions?(Ans- It replenishes glycogen stores and provides adequate fuel for performance.
What is the acceptable macronutrient distribution range (AMDR) for fat in the diet?(Ans- 20 to 35% of total calories
These vitamins play a key role in energy metabolism.(Ans- B vitamins
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