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Refer clients who have sudden onset of digestive issues; gain client referrals who need detailed education on sound nutritional practices. Registered dietician Refer clients who have orthopedic issues or injuries who need advice on fitness and rehab; gain athlete referrals who need assistance with weight loss or nutrition accountability. Athletic trainer Refer clients who have sudden onset of digestive issues; gain client referrals who need detailed education on sound nutritional practices. Internal Medicine Doctor Is pre-occupied, borderline on obsessed, with weight loss and daily nutritional intake Psychologist Recently diagnosed with type- diabetes Registered Dietician Complains of periods of constipation alternating with diarrhea Internal Medicine Doctor MACROnutrients Nutrients required in large amounts (carbs, proteins, and fat) microNUTRIENTS Nutirents required in small amounts (vitamins, minerals, water) The Nutrition Coach can offer advice on eating behaviors and/or macronutrients that are known to reduce the risk of disease or slow disease progression. True If a client just lost a partner to a heart attack, the client may be likely be very interested in heart-healthy foods. Perceived to be important Discussions on meal prep for a family wouldn't be if the client is single and lives alone. Relevant Numerous studies, including genetic studies, randomized controlled trials on lipid lowering medications, and observational studies point to LDL having a causal role in heart disease. Which term best describes the concept that LDL plays a causal role in heart disease? Theory a proposed explanation for a problem or set of observations hypothesis "I tried this diet and lost 30 lbs." What type of evidence is this? Anecdote Scientists gather 20 studies looking at the relationship between protein intake and lean body mass, and then they statistically analyze them together as a group. What type of study is this? Meta-analysis
Which of the following is an example of descriptive research? Survey Scientists perform a study comparing 1000 women with breast cancer to 1000 women without breast cancer. They gather information on the women's diets and look to see if the women diagnosed with breast cancer had more fat in their diet compared to the women who did not get cancer. Which term best describes this study? Case-control study Which term encompasses the weight of the scientific evidence, field observations, and individual client needs? Evidence-based practice Scientists find that a protein supplement increases lean mass in the elderly. However, they caution that the results may not apply to other populations, like younger people. What term best describes what the scientists are referring to? External validity A scientist proposes that sugar is inherently fattening, and performs a study comparing a high-sugar diet to a low-sugar diet with equal calories. He finds that fat gain was the same between the diets. Which term describes how this study effects the initial proposal? Falsification Which statement best describes science? It is the use of evidence to construct explanations and predictions of natural phenomena. Scientists perform a study looking at the effects of caffeine on vertical jump performance. On one day, they give all the subjects caffeine followed by vertical jump tests. Two weeks later, they give all the subjects a placebo followed by the same vertical jump tests. Which term best describes this study design? crossover Which term refers to a hypothesis or set of hypotheses for which a large body of high quality evidence has been accumulated? theory Communicable disease Infectious diseases caused by microorganisms such as bacteria, viruses, parasites, and fungi that can be spread (directly or indirectly) from one person to another. A noncommunicable disease (NCD) is a medical condition or disease that is not caused by infectious agents; it can refer to chronic diseases which last for long periods of time and progress slowly. Noncommunicable or NCDs, are by far the leading cause of death in the world, representing 71% of all annual deaths. Noncommunicable diseases (hear disease, cancer, chronic lower respiratory diseases, stoke, unintentional injurues) Preventable causes of death 1- tobacco smoking 2-overweight and obesity 3-alcohol 4-infectious diseases 5-toxins 6- car accidents
Energy usage biosynthesis detoxification therrmogenesis ion transport muscle contraction ATP-PC adenosine triphosphate-phosphocreatine Glycolysis The first step of carbohydrate metabolism, an anaerobic pathway, that breaks glucose or glycogen down to pyruvate. Glycolysis 10 seconds to 2 seconds ATP-PC Up to 10-15 seconds Aerobic 2 minutes and up When there is not enough oxygen available, what is pyruvate converted to instead of being used aerobically within the mitochondria? Lactic acid How much total ATP can be created by the complete anaerobic and aerobic metabolism of one molecule of glucose? 36 molecules Which category includes glucose (sugar), starches, and non-digestible cellulose? carbs The increase in energy expenditure after consuming a meal is referred to as which of the following? Thermic effect of feeding (TEF) Which of the following is best described as the energy consumed for fuel to support and maintain normal body functions like temperature regulation? Resting metabolic rate (RMR)
The process of generating energy (in the form of ATP) from nutrients we consume in our diet is referred to as which of the following? energy metabolism What is the end-result of inadequate rest? Reduced RMR Worldwide, activity levels (including occupational work, home/domestic work, leisure and exercise, and physical activity) are doing which of the following? Declining During the first few seconds of exercise, regardless of intensity, what system is primarily utilized? ATP-PC system The first law of thermodynamics is also referred to as which of the following? The law of conservation of energy Most cells utilize which of the following as their primary source of energy during intense activity? Glucose Which of the following is best defined as the energy accounted for during everyday activities? Non-exercise activity thermogenesis (NEAT) Between 1969/1971 and 1999/2001, global food consumption per person has risen by how much? Approximately 400 kcal per person per day Which principle describes how all energy taken into the body is accounted for; energy is either utilized directly, stored, or transformed to kinetic energy or heat? the first law of thermodynamics ATP consists of an adenosine molecule bonded to how many phosphate groups? Three Calories (energy) in versus calories (energy) out is an example of what principle? The first law of thermodynamics A deficiency in which hormone is associated with an increased fat mass (central adiposity in particular), reduced insulin sensitivity, and impaired glucose tolerance? Testosterone To which of the following is one metabolic equivalent (MET) equal? 3.5 ml O2/kg/min A metabolic pathway that results in the generation of glucose from non-carbohydrate carbon substrates such as lactate, glycerol, and glucogenic amino acids is referred to as which of the following? Gluconeogensis is the energy spent moving but not intentionally exercising NEAT Which organ produces and releases insulin? Pancreas The basic energy need of an average human being is approximately how many Calories? 2000
Moderate to Vigerous protein need Cardio - 1.5- 2. Resistance - 1.7-2. According to the USDA My Plate, what percentage of one's diet should come from high-protein sources? 20-25% What is the recommended dietary allowance (RDA) for protein seeking to address for the population? General intake needs to avoid adverse health effects Which amino acid is responsible for signaling for muscle protein synthesis, and is the only amino acid independently capable of enhancing muscle anabolism? Leucine How many essential amino acids are there? 9 Can post-workout protein consumption increase muscle glycogen synthesis? Yes, when consumed with carbohydrates. What are the essential amino acids? Histidine, lysine, methionine, phenylalanine, threonine, tryptophan, leucine, isoleucine, valine Which of the following is the best prescription for daily protein intake for an older, sedentary individual? 1.3 g/kg body weight Is post-workout protein consumption more important for novice or experienced weightlifters? Experienced Protein-based snacks without excess fats or carbohydrates can enhance satiety and, therefore, weight loss. True Is it ever okay for a sedentary person to eat a high protein diet? Yes, there is usually no issue with a sedentary person consuming a diet high in protein up to 2.2 g/kg body weight. 2 foods with incomplete proteins that, when eaten together, supply all the necessary essential amino acids Complementary protein sources Ketogenic amino acids may become which 2 molecules that can be used to produce ATP? Acetyl-CoA and acetoacetate Which of the following is the best protocol for fat loss while maintaining muscle mass? A calorie-restricted, high-protein (1.8-2.2 g/kg body weight) diet & resistance training Removal of 2 hydrogens and 1 oxygen from 2 different molecules when the 2 molecules are joined together Dehydration synthesis A straight-chain and digestible form of starch containing glucose molecules. Amylose A branched-chain and digestible form of starch containing glucose molecules. Amylopectin Soluble fiber health benefits: -Lower total LDL cholesterol (may decrease risk of heart disease)
-Possible weight loss -Improved bowel movement and intestinal health -Potential diabetes protection Improved food absorption Insoluble fiber health benefits: -Enhanced digestive health -Reduced risk of cancer -Possible weight loss The storage molecule of carbohydrate found in animals and located in muscle and liver cells. Glycogen The process of breaking down the glycogen molecule into its individual glucose units for entry into the energy pathways. Glycogenolysis The process of forming glycogen from glucose glycogenolysis The primary storage and transportable form of fats in the body, composed of three free fatty acids bound to a glycerol backbone. Triglycerides A group of incompletely metabolized fat fragments that are normally produced during fat metabolism in the absence of adequate carbohydrates. Ketones A metabolic pathway that results in the generation of glucose from non-carbohydrate carbon substrates such as lactate, glycerol, and glucogenic amino acids. Gluconeogenesis The breakdown of nutrients to release energy. Catabolic What is the RDA for carbohydrates for adults aged 19 years and older? 130 grams What is the Acceptable Macronutrient Distribution Range (AMDR) for carbohydrates? 45-65% What does the United States Department of Agriculture and the World Health Organization recommend for added sugar intake? Limit added sugar to less than 10% of total calories When would the body undergo the process of gluconeogenesis? During periods of inadequate carbohydrate intake, the body can produce glucose from certain non-carbohydrate sources like amino acids. What are the current estimated daily intakes of fiber for men and women in the U.S.? 18 grams for men; 15 grams for women What is the current RDA for carbohydrates for adults? 130 grams
It can increase daily caloric intake up to 1, calories. Lipoprotein that carries excess cholesterol away from the cells to the liver where it is turned into bile or excreted, known as the good cholesterol. High-density Lipoprotein The process that occurs within the cell's mitochondria to produce glycerol and fatty acids. Beta-oxidation A molecule that participates in biochemical reactions in protein, carbohydrate, and lipid metabolism, producing energy Acetyl-CoA They use the Dietary Reference Intakes (DRIs) to set an acceptable macronutrient distribution range (AMDRs) for fat of: Between 20% to 35% They are the main component of the cell's membrane and protect the inside of the cell. Phospholipids What is the adequate intake (AI) for omega-3 fatty acid for men and women? 1.6 grams per day (men) and 1.1 grams per day (women) Fatty acids that have maximum number of hydrogen molecules and contain only a single bond between the carbon atoms. Saturated fat What is true of Bulletproof® coffee? Bile is an example of which of the following? An emulsifier The primary enzyme involved in metabolism of ethanol. Alcohol Dehydrogenase percentage of water in body men - 68% women - 55& The toxic product of ethanol metabolism, which has to be further metabolized immediately to avoid its toxic effects. Acetaldehyde The enzyme used to metabolize toxic acetaldehyde. Acetaldehyde Dehydrogenase moderate drinking Women: 1 drink/day. Men: 2 drinks/day. standard drink 0.6 oz of alcohol Based on research, which group of college athletes is more likely to regularly consume alcohol at hazardous levels? Intramural/club athletes Ethanol is ultimately metabolized to produce ATP and what other substances? Carbon dioxide and water According to the USAUDIT-C, harmful alcohol consumption is indicated by scoring above which of the following thresholds?
7 for males and 5 for females Based on the U.S. style eating pattern, how much energy should come from discretionary sources? 14% After consuming alcohol, how much of the absorbed ethanol is metabolized in the liver? 90% Approximately how much ethanol is metabolized per hour? 7 grams Alcoholics often suffer from structural and functional damage to their brain as a result of a deficiency in which vitamin? Thiamine How is high-risk drinking categorized for males? 5 or more standard drinks per day or 15 or more drinks per week Why is breath alcohol level used as a measure of intoxication? Because small amounts of ethanol are excreted in the breath What effect can reduced pyruvate from alcohol metabolism have if liver glycogen is low? Severe hypoglycemia Flushing of the skin after consuming alcohol is typically associated with which deficiency? Acetaldehyde dehydrogenase deficiency What are the likely effects of consuming alcohol prior to going to sleep? Decrease in REM sleep and growth hormone secretion What acute effect does drinking alcohol have on the heart? Decreases left ventricle contractility and increases heart rate Compounds or molecules that help enzymes work. Coenzymes and Cofactors. For example, vitamin C is a coenzyme that helps make collagen. Chemical processes that occur in the body that help sustain life. Metabolic Reactions Organelles (small structures inside cells) where the majority of energy production, specifically aerobic metabolism, occurs - "the powerhouse of the cell." mitochondria A chemical process where most of the ATP in the body is produced. Electron Transport Chain Also known as the Citric Acid cycle, a sequence of biochemical reactions through which most living organisms produce energy using aerobic metabolism (i.e., in the presence of oxygen). Krebs Cycle Found in both animal foods and plant foods and excess is excreted in the urine. They must be consumed from foods or dietary supplements. Critical in the metabolism of sugar and amino acids as well as central nervous system function found in the skeletal muscle low levels can turn into BeriBeri and Wenicke encephalopathy
B-complex vitamins metabolic process, including DNA synthesis, red blood cell production, and maintaining proper neruological function deficiency can lead to anemia, neurologic disorders, and other diseases found in fortified gainrs, shellfish, fish, beef, and dairy Vitamin B regulate single-carbon transfers, both accepting and donating single carbons to chemical reactions help produce red and white blood cells as well as DNA when cells make copies of themselves uncommon in young, and healthy people, but higher in lower socio-economic groups and older adults in pregnant women, may improve hemoglobin and reduce birth complications similar to B12, fortified grains, seafood, lean meats, and pultry, eggs, legumes (beans and peas), nuts, seeds, and soy products Folic Acid (Folate) deficiencies can lead to scurvy and dry skin important for maintaining your antioxidant systems and minimizing disease risk shown to benefit athletic population can help with exercise induced muscle damage and reduce post -exercise soreness known as DELAYED-ONSET MUSCLE SORENESS (doms) found in bright colored fruit, bell peppers, cruciferous vegetables, dark leafy greens, and tomatoes Vitamin C (ascorbic acid) aids in providing structure for cell membranes and critical molecule for the production of the neurotransmitter acetylcholine can change how the genes are expressed by adding specific tags, methyl groups, to your DNA. deficiency can lead to organ dysfunction, primary fatty liver and damage to muscle tissue found in organ meats and egg yolks oysters, dark leafy greens, cauliflower, and mushrooms Choline critical for vision, immune function, and for human development deficiency: impaired vision and even blindness and death deficiency is high in developing countries found in fish, fish oil, butter, eggs, some cheese, and beta-carotene like carrots, squash, and kale Vitamin A (retinoids) helps with immune function, bone formation, and calcium metabolism, muscle repair, found in salmon, sardine, mackerel, tuna, cod-liver oil, shittake mushrooms, fortified milk, and fortified cheese Vitamin D
main antioxidant molecules in the body and it protects cells from oxidative damage deficiency can lead to neurological disorders uncontrolled movement and slurred speech found in nuts, seeds, as wells as oils and fish,m salmon, and butter and avocado Vitamin E regulating blood homeostasis by controlling clotting, bone formation, and remodeling as well as working synergistic with Vitamin D deficiencies are bleeding disorders, osteoporosis found in dark, leafy greens, kale, collard greens, and mustard greens, swiss chard, and brussel sprouts Vitamin K structural integrity of the skeleton bone tissue Vitamin D is involved with its absorption Calcium trace element regulates signaling of insulin Chromium essential mineral and helps balance the redox system deficiencies can cause menkes disease Copper nonessential mineral prevent cavities Flouride trace mineral function is a precursor to thyroid hormone T3 and T deficiency can cause goiter and hypothyroidism iodine metabolic processes transport O2 viz hemoglobin and myoglobin electron transport chain and neurotransmitter production Iron Heme: from animal sources made of hemoglobin and myoglobin is about 15% is from heme
necessary for the creating of tubulin, giving cells their internal rigid structure and allowing them to properly maintain their shape and function. can cause alopecia, immune deficiences, night blindness, delayed wound healing, and growth retardation Zinc minerals found in dairy calcium chromium phosphorus selenium sodium zinc iron minerals found in seafood calcium iron potassium phosphorus selenium sodium zinc A nutrient intake value that is estimated to meet the requirement of half the healthy individuals in a group Estimated Average Requirement (EAR) The average daily dietary intake level that is sufficient to meet the nutrient requirement of nearly all (97 to 98%) healthy individuals in a group Recommended Dietary Allowance (RDA) A value based on observed or experimentally determined approximations of nutrient intake by a group (or groups) of healthy people - used when an RDA cannot be determined Adequate Intake (AI) The highest level of daily nutrient intake that is likely to pose no risk of adverse health effects to almost all individuals in the general population - As intake increases above the UL, the risk of adverse effects increases. Tolerable Upper Intake Level (UL) Vegetables daily serving`
2.5 cups Fruit daily serving 4 servings Whole grains daily serving 3 ounces Meats, Poultry, fish daily serving 5.5 ounces Dairy daily serving 3 cups What family of compounds are the vitamin K1 compounds called? Phylloquinones Deficiencies in vitamin E can lead to which of the following? slurred speech What differentiates macro- and micronutrients? The quantity in which they are needed in the diet. What is the common name for vitamin B3? Niacin Pyridoxal, pyridoxine, and pyridoxamine are all molecules of which vitamin? Vitamin B What important molecule is magnesium conjugated to in the body? ATP Choline is the primary molecule used to make what neurotransmitter? Acetylcholine Vitamin C deficiencies occur in what percentage of the population of the United States? 7% What is the group of compounds that make up the vitamin A family called? Retinoids What is the result of extended periods of high doses of fluoride? damage to bones What percent increased requirement do long distance runners have for iron compared to non-runners? 70% What is the common name for vitamin B2? Riboflavin In which of the following key processes is chromium involved? insulin signaling What is the Recommended Dietary Allowance (RDA) of vitamin A for adult males > 18 years of age? 900ug The water contained within a cell's membrane, makes up approximately 2/3 of total body water. Intracellular Fluid (ICF)
What other factors, aside from hydration status, can contribute to heat illness? Check all that apply. Convection Humidity Heat Which has the greatest effect of on a client's heart rate regarding hydration when exercising in environments of temperatures excess of 90 degrees? Dehydrated + No water during exercise Initial weight kg
- fluid consumption between weigh-ins kg
- urine volume kg Sweat-loss volume kg (L) Calculating Sweat Loss A potentially serious medical condition in which the plasma sodium falls below 135 mmol/L, usually the result of fluid intake greatly exceeding sweat losses during prolonged exercise. Exercise Associated Hyponatremia (EAH) There has been much discussion about the risk of Exercise-Associated Hyponatremia (EAH). Without diagnosing, what are some less severe symptoms that a client could exhibit who might be experiencing EAH often confused with severe dehydration? Check all that apply. Weakness Vomiting Cramping Disorientation Weakness A measurement that represents the ratio of solutes in the urine versus distilled water. Urine-Specific Gravity (USG) Fluid and electrolyte intake between two consecutive training sessions or competitions. Recovery Hydration Because the use of osmolality and specific gravity strategies when determining hydration strategies are often impractical, a urine chart is often used to educate clients on their hydration status. Why is it important to collect and analyze urine in a clear container versus the toilet?
The urine in the toilet is diluted from the toilet water and will portray a false color indication used to compare with the Urine Color Chart. What role does pickle juice play in regards to client hydration status? Pickle juice contains a high concentration of sodium which can increase thirst drive and aid in consumed fluid retention. At what rate should individuals engaged in exercise in hot environments consume fluids? There is no single fluid intake rate for all individuals. Which item most appropriately describes the use of urine-specific gravity? It should be assessed multiple times before exercise to determine if clients with heavy sweat losses routinely fail to consume adequate fluid during recovery. Where is approximately 2/3 of body water found? Intracellular fluid Which range identifies the percentage of body mass that is comprised of water? 50-70% Which item most accurately describes the role of fluid intake in regards to assisting body-temperature regulation during exercise in the heat? Fluid intake can blunt increases in temperature during severe dehydration, but it cannot prevent all cases of heat illness. A client's pre-exercise weight is 75.0 kg. Their post-exercise weight is 73.5 kg. They consumed 0.25 liters of fluid during training. What was the volume of their sweat loss? 1.75 liters What signaling mechanism triggers thirst due to a significant loss in total body water from sweating? Baroreceptor When assessing a client's sweat losses, a Nutrition Coach determines that their change in body mass is approximately 1.5 kg. How many liters of sweat does this equal? 1.5 liters What is the body's primary pathway of heat dissipation during exercise in the heat? Evaporation of sweat loss from the skin A client has repeatedly exhibited a pre-exercise USG range between 1.028 and 1.032. How would a Nutrition Coach interpret this finding?
