Sports Nutrition Coach Exam

There are two types of nutrients, macronutrients and micronutrients.

Protein, fat, carbohydrates and water are macronutrients.

Vitamins and minerals are considered micronutrients.

All amino acids are manufactured in the body.

Complete proteins contain all nine essential amino acids.

Incomplete proteins should never be consumed.

An effective and safe diet can be composed of protein and carbohydrates only.

Fats have the highest energy content per gram.

Glucose is derived from carbohydrates and stored in the liver and muscles as Glycogen.

Insufficient consumption of fats can cause muscles to be catabolized.

Carbohydrates should comprise approximately 60% of daily caloric intake.

Excess dietary fiber can cause malabsorption of vitamins and minerals.

Consuming excess carbohydrates before sleeping is called carbohydrate loading.

High glycemic foods provide energy at a slower controlled rate.

Fats are utilized for the transport and absorption of fat-soluble vitamins.

Fatty acids in the bloodstream are combined with bile salts for energy production.

A minimum daily requirement for unsaturated fat is 10 grams.

Both fatty acids and carbohydrates (glucose after reduction) are necessary for energy production.

Fat is not essential to survival.

Water is essential for all energy production in the body.

Adults should drink about 2 1/2 quarts of water per day.

Water requirements are reduced in cold weather.

Vitamins require no digestion and are absorbed directly into the blood stream.

The two groups of vitamins are fat-soluble and protein-soluble.

The kidneys excrete excess or mega amounts of water-soluble vitamins.

The two groups of minerals are major and trace minerals.

The body requires more than 100mg of trace minerals.

The body requires more than 100mg of major minerals.

The proper electrical charge in the body fluids is provided by electrolytes.

A supplement potent enough to help may be potent enough to cause side effects.

Maintaining proper levels of testosterone is vital to overall body growth and maintenance.

Most people’s testosterone level is inadequate.

DNA damage is a possible health hazard for chromium.

Genetics determine natural storage levels of creatine.

A small amount of creatine is stored within the skeletal muscles.

Creatine allows the muscles to perform contractions for longer periods before becoming fatigued.

Muscle injuries are a possible health hazard for creatine.

Dehydroepiandrosterone (DHEA) is manufactured by the adrenal glands from cholesterol.

A steady increase in DHEA production occurs with age and levels off at around age 75.

An increase of estrogen levels in women is a possible health hazard of DHEA.

Ephedra is a central nervous system stimulant.

Ephedrine is contraindicated if you have a family history of diabetes.

Ephedrine should not be taken with caffeine, decongestants, and other stimulants.

Arrhythmia, nerve damage, and stroke are possible health hazards of ephedrine use.

GABA is a pituitary stimulant used for muscle growth.

GABA increases neuron activity in the central nervous system.

Bradycardia is a possible health hazard of GABA.

Glutamine is the most abundant amino acid in muscle tissue.

Glutamine is partly responsible for the transport of nitrogen into the cell for muscle growth.

Glutamine levels rise after a workout and remain high until after a complete recovery period.

Reduced glutamine levels in muscle tissue is destructive to muscle tissue or catabolic.

The USDA recommends a 2 ½ cup daily serving of the Vegetable Group.

The USDA establishes the maximum requirements for proper health.

The BMR for a sedentary 150lb (68kg) individual is roughly 3600 calories per day.

A pound is equivalent to 3500 calories.

Sustained daily consumption of more than 1500 calories reduces the basal metabolic rate (BMR).

When the BMR is reduced, fewer calories are required and excess calories are stored as fat.

It is not necessary to combine exercise with diet to affect weight loss.

BMR is the minimum caloric requirements necessary to maintain body weight.

Caloric intake is a major factor in weight gain and weight loss.

Increasing physical activity will not increase your caloric requirements.

Proper nutrition requires a equal daily intake of protein, carbohydrates, and fat.

Protein, carbohydrates and fat each contain 4 calories per gram.

According to the USDA, a 6 oz daily Grain Group serving is recommended.

No nutritional benefit is derived from alcohol.

Alcohol temporarily slows down the metabolism.

Caffeine increases free fatty acid mobilization in the blood thereby prolonging energy levels.

Caffeine does not stimulate the central nervous system.

Caffeine increases the basal metabolic rate, heart rate, and blood pressure.

Bradycardia (slowing of the heart rate) leads to increased ability to exercise.

Caffeine can cause dehydration thereby decreasing energy levels up to 30%.

Anorexia and Bulimia are eating disorders.

Eating disorders deprive the body of nutrients.

Excluding certain foods can lead to nutrient deficiencies in the body.

Diets composed of just carbohydrates can cause ketosis.

Glycemic Index is the blood sugar level increase compared to ingesting pure sugar.

Protein and fat slow the absorption of carbohydrates.

Glucagon is a hormone that is made naturally in the liver.

What is the best way to lose weight?

What is nutritionally required for tissue repair during illness?

What nutrient is used for both instant and sustained energy?

A client insists on an unrealistic goal. Which should you do?

What can nutritionally cause fatigue and dizziness?

What can cause a person to run out of energy during a workout?

How can low-density lipoproteins (LDL) levels be reduced?

What can be used to counter a genetic predisposition to high blood pressure?

How long can a person survive without water?

What are the early signs of dehydration?

Which is contraindicated for taking supplements?

To lose one pound a week, reduce your weekly caloric intake by:

Caffeine has shown to decrease fatigue during low to moderate exercise, lasting over:

For weight loss, which one of these can you go without for a long period of time?

Which is a measure of the Glycemic Index?

Which is a result of the consumption of high glycemic foods?

Which is a result of the consumption of large quantities of low glycemic foods?

A client is retaining water; which would be possible solution?

A client is complaining of stomach pains; what action should you take?

When consulting a client for the first time, you should?

A client wants to lose 30 lbs in one month, your advice is