Download NASM Nutrition Certification Exam Study Guide: Key Concepts and Definitions and more Exams Metabolic Nutrition in PDF only on Docsity!
NASM Nutrition Certification Exam| 400
Questions with 100% Correct Answers |
Updated & Verified | 2024
SCOFF questionnaire ✔✔Basic yet reliable set of five questions that help assess whether an eating disorder exists. Do you make yourself Sick because you feel uncomfortably full? Do you worry that you have lost Control over how much you eat? Have you recently lost more than One stone (14 lbs) in a 3-month period? Do you believe yourself to be Fat when others say you are too thin? Would you say that Food dominates your life? Scientific Method ✔✔The process of formulating explanations about the natural world and testing those explanations with experiments and data.
- Identify a Problem
- Formulate a hypothesis
- Design a study to test the hypothesis
- Collect data
- Discard or change the hypothesis OR continue testing
Evidence-Based Practice ✔✔A three-pronged approach to working with clients, which consists of making decisions based on the weight of the scientific evidence, field observations, and individual client needs and preferences. Prediction ✔✔An expected outcome generated from a hypothesis Theory ✔✔A hypothesis or set of hypotheses for which a large body of high-quality evidence has been accumulated. Hierarchy of Evidence ✔✔1. Systematic Reviews
- Randomized Controlled Trials
- Observational Research
- Peer Reviews
- Non-Peer-Reviewed Media, including anecdotes Anecdote ✔✔an account of a person's experience or event Uncontrolled Variable ✔✔A variable in an experiment that a scientist makes no effort to manipulate or account for. Primary Research ✔✔Original research where scientists perform experiments and collect data - this is in contrast to secondary research where scientists analyze data that has already been collected or published elsewhere.
Reliability ✔✔The consistency of a measure. Validity ✔✔The assessment of whether a tool is measuring what it is supposed to measure. Selection Bias ✔✔A sample of people under study is not representative of the larger population that scientists are looking to make inferences about. Retrospective ✔✔Describes a study that looks backward in time. Recall Bias ✔✔The inability to accurately remember past behaviors. Health ✔✔A state of complete physical, mental, and social well-being, not merely the absence of disease or infirmity. Homeostasis ✔✔The tendency toward a relatively stable equilibrium between interdependent elements, especially as maintained by physiological processes. Disease ✔✔A disorder of structure or function in a human, animal, or plant, especially one that produces specific signs or symptoms, affects a specific location, and is not simply a direct result of physical injury. Noncommunicable Disease ✔✔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.
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. Wellness ✔✔The fluid process of improving the emotional, occupational, physical, social, intellectual, and spiritual components of life, dynamically leading to a better state of health and well-being. Obese ✔✔A high degree of excess body fat - a BMI greater than 30. Biometrics ✔✔The technical term for measurements and calculations related to human physical characteristics. Satiety ✔✔A feeling of fullness and satisfaction. Palatability ✔✔The degree of pleasure or taste provided by a food - a highly palatable food is one that is tasty and pleasant to consume. Adenosine Triphosphate (ATP) ✔✔The energy currency of life. chemical compound that provides energy to drive muscle contraction, transmission of nerve impulses, and the vast majority of chemical reactions that facilitate human life. Metabolism ✔✔Chemical processes occurring within the body to convert food to energy.
NPY (neuropeptide Y) ✔✔neurotransmitter found in several brain areas, most notably the hypothalamus, that stimulates eating behavior and reduces metabolism, promoting positive energy balance and weight gain. Insulin ✔✔hormone produced by the pancreas that is released when blood glucose levels are high, promoting the uptake of glucose for fuel or storage as glycogen. Insulin helps keeps blood-sugar levels from getting too high, also referred to as hyperglycemia. Glucagon ✔✔hormone that is released when blood sugars decrease below a certain threshold. It stimulates the breakdown of stored glucose (glycogen) in the liver, releasing additional glucose into the bloodstream for fuel. ATP-PC system ✔✔energy system producing ATP during high intensity, short duration exercise. Phosphocreatine decomposes and releases large amount of energy used to construct ATP. provides energy for muscle contraction for up to 10 seconds. Anaerobic Glycolytic System ✔✔Glucose is used for fuel and is either blood glucose or muscle glycogen, broken down in to pyruvic acid, when there is insufficient oxygen it then is transformed into lactic acid. Energy up to 2 minutes. Aerobic Energy System ✔✔virtually unlimited capacity for making ATP, uses carbs, fat, protein for fuel. Slow to produce ATP. Lasts anywhere from 2 minutes to a few hours. Acid-Base Balance ✔✔The process of achieving, or the state of, equilibrium between acidic and alkaline molecules.
Cell Signaling ✔✔Process of communication between cells by biological messengers to govern cellular function. Organic Molecules ✔✔Chemical structures containing only carbon, hydrogen, oxygen, and/or nitrogen. Amino Acids ✔✔The organic building blocks of proteins containing both a carboxyl and an amino group. Essential Amino Acids (EAA) ✔✔Amino acids that are necessary for bodily functions but cannot be synthesized by the body and, therefore, must be obtained in the diet. Phenylalanine Valine Threonine Tryptophan Isoleucine Methionine Histidine Arginine* Lysine Leucine Branched Chain Amino Acid ✔✔The three essential amino acids (leucine, isoleucine, and valine) which are abundant in skeletal muscle tissue and named for their branch-like structure.
oligopeptide ✔✔ 4 - 9 amino acids Polypeptide ✔✔chain of 10 or more amino acids Denaturation ✔✔changing the shape of a protein but not its primary structure. Denaturation occurs in response to many factors such as temperature, pH, and enzymes, all of which are at work during protein digestion and absorption. For most protein-dense foods, this process begins with cooking the food. Gastrin ✔✔A hormone released when food is ingested to stimulate release of digestive fluids. Pepsinogen ✔✔A proenzyme secreted by the stomach as a precursor to pepsin. Pepsin ✔✔An enzyme in the stomach that begins breaking peptide bonds. Duodenum ✔✔It is the first section of the small intestine where some digestion occurs, and it is located immediately after the stomach and leads into the jejunum. Secretin ✔✔A hormone that stimulates the liver and pancreas to produce bile and bicarbonate; inhibits gastrin release.
Cholecystokinin ✔✔A hormone secreted by the duodenum that causes release of enzymes and bile. protease enzymes ✔✔Enzymes in the small intestine that break long peptide chains into shorter peptide chains. Peptidase ✔✔An enzyme that breaks down small peptides. Aminopeptidases ✔✔Enzymes that cleave individual amino acids from a peptide chain so they may be absorbed. Hepatic Portral Vein ✔✔The vein that transports blood from the spleen, stomach, pancreas, and the intestinal tract to the liver. Collagen ✔✔A protein formed of a triple-helix structure with great tensile strength, found primarily in skin, muscles/connective tissue, and bones. Tensile Strength ✔✔Ability of a material to resist breaking under tension. Elastin ✔✔A protein with high elasticity, found mainly in the skin. Keratin ✔✔A protein found in hair and nails. sodium-potassium pump ✔✔A protein found on the cell membrane that transports sodium and potassium to create electrochemical gradients across the membrane.
Disaccharides ✔✔They define pairs of sugar units. The three nutritionally important ones to humans are sucrose, maltose, and lactose. Polysaccharides ✔✔They define glucose chains longer than 10 units in length, but they can be as large as several thousand glucose units in length. Oligosaccharides ✔✔They define sugar units ranging from 3 to 10 units in length and are largely indigestible to humans. typically found in legumes Sucrose ✔✔one glucose molecule joined with one fructose molecule. Examples include cane sugar, brown sugar, and date sugar. Sucrose contributes as a primary sugar in most fruits. Lactose ✔✔comprised of one glucose molecule joined with one galactose molecule. It is only found in dairy products. Maltose ✔✔comprised of two glucose molecules. Examples include corn syrup, brown rice syrup, and molasses. Amylose ✔✔A straight-chain and digestible form of starch containing glucose molecules. Amylopectin ✔✔A branched-chain and digestible form of starch containing glucose molecules.
Soluble Fiber ✔✔A type of dietary fiber that dissolves in water to form a gel, associated with heart health benefits and glucose control. Insoluble Fiber ✔✔A type of dietary fiber that does not dissolve in water, associated with promoting bowel regularity. Diverticulosis ✔✔A condition that occurs when pockets of collected stool called diverticula form in the walls of the digestive tract, forcing the inner layer of the intestinal wall to push through its outer lining. Functional Fiber ✔✔A compound derived from isolated indigestible fiber to potentially provide some of the health-promoting benefits of natural fiber. Glycogen ✔✔The storage molecule of carbohydrate found in animals and located in muscle and liver cells. Triglycerides ✔✔The primary storage and transportable form of fats in the body, composed of three free fatty acids bound to a glycerol backbone. Ketones ✔✔A group of incompletely metabolized fat fragments that are normally produced during fat metabolism in the absence of adequate carbohydrates. Bolus ✔✔A mass of food that has been chewed and is now ready to initiate the swallowing process. Chyme ✔✔The partially digested, semi-fluid mass of food expelled by the stomach to the duodenum.
Hydrophobic ✔✔Water fearing - will not dissolve in, or react with, water. Cardiovascular Disease ✔✔Conditions involving the narrowing or blockage of blood vessels that can cause a heart attack, chest pain, or stroke. Lipids ✔✔Compounds that are fatty acids or their derivatives. Fatty Acids ✔✔Organic compounds with long hydrocarbon chains that are saturated or unsaturated. Phospholipids ✔✔Comprised of two fatty acids, a phosphate group, and a glycerol molecule. The phosphate group head is water soluble and the fatty acid tail is water insoluble. They align themselves to form the cell membrane. Cholesterol ✔✔A lipid-like waxy substance found in all cell membranes, most body tissues, and body fluids - the body needs some cholesterol to make steroid hormones and vitamin D. Some cholesterol is obtained from foods like eggs, cheese, and shellfish. Most cholesterol is produced by the body. Saturated Fatty Acids ✔✔Fatty acids that have the maximum number of hydrogen molecules and contain only single bonds between their carbon atoms. Foods high in saturated fatty acids are usually solid at room temperature (like butter) and are often found in animal fat, palm oil, and coconut oil. Unsaturated Fatty Acids ✔✔Fatty acids that have one or more double bonds between the carbon atoms in the carbon chain. These are typically liquid at room temperature, relatively unstable, and are prone to oxidative damage.
Hydrogenation ✔✔The process of forcing hydrogen into vegetable oil to create a semi-solid or solid saturated fat. Oxidative Damage ✔✔The imbalance of free radicals and antioxidants - free radicals are oxygen- containing molecules with an uneven number of electrons, which makes them susceptible to react with other molecules. monounsaturated fatty acid ✔✔Unsaturated fats that have one unsaturated carbon molecule (two hydrogen atoms instead of four) or one double bond. polyunsaturated fatty acid ✔✔Unsaturated fats that have two or more double bonds between carbon molecules. Mediterranean Diet ✔✔Based on the traditional foods that people from Greece and Italy eat, including those foods rich in monounsaturated fats such as olive oil, nuts, and seeds. Trans Fat ✔✔An artificial fatty acid that occurs when hydrogen is added to liquid vegetable oils (unsaturated fat) to make them more solid (saturated fat) and have a more stable shelf life. Low-Density Lipoproteins ✔✔Lipoprotein that carries cholesterol from the liver to the cells, known as bad cholesterol. High-Density Lipoproteins ✔✔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.
Omega-6s (a-Linoleic) ✔✔Named based on the position of the first double bond in the carbon chain, Carbon 6, an essential polyunsaturated fatty acid that is found primarily in plant oils such as corn, soybean, and safflower. EPA ✔✔Abbreviation for eicosapentaenoic acid, essential omega-3 fatty acid found in marine sources including fish and krill, serves as a precursor to various compounds that have anti-inflammatory activities in the body in addition to serving as structural components of the brain and eye tissue. DHA ✔✔Abbreviation for docosahexaenoic acid, the essential omega-3 fatty acid found in marine sources including fish and krill, highly abundant in the human brain, eyes, and sperm cells. Dietary Reference Intakes (DRIs) ✔✔The recommended intake of various nutrients as determined by the Food and Nutrition Board of the Institute of Medicine - the DRIs include recommendations like the Recommended Dietary Allowance (RDA) and Acceptable Macronutrient Distribution Range (AMDR). Adequate Intake (AI) ✔✔The recommended average daily intake level based on observed or experimentally determined estimates of nutrient intake by groups of apparently healthy people that are assumed to be adequate - the AI is used when an RDA cannot be determined. Membrane ✔✔A thin, soft, pliable layer that acts as a boundary, lining, or partition around an organism or cell. Selective Permeability ✔✔Monitors what materials enter and exit a cell.
Adipocytes ✔✔Cells specialized in the storage of fat that makes up adipose tissue. Emulsifier ✔✔A substance used to bind a hydrophobic and hydrophilic compound. Enzymes ✔✔A protein molecule that acts as a catalyst to bring about a biochemical reaction, thus speeding up the process. Digestion Process ✔✔1. Mouth - chewing
- Stomach
- Small Intestine
- Portal Vein/Liver/Circulation Bile ✔✔An alkaline fluid that aids in digestion - it is secreted by the liver and stored in the gall bladder. Micelle ✔✔A compound comprised of bile salts (water-loving) surrounding monoglycerides, free fatty acids, and fat-soluble vitamins (water phobic) in order for absorption to occur. Lymphatic System ✔✔An extensive network of vessels passing through almost all bodily tissues that produce and transport lymph (colorless fluid of white blood cells). Lipoprotein Lipase ✔✔An enzyme found in the endothelium of the cells that breaks down triglycerides into fatty acids and a glycerol for the cell to use. Endothelium ✔✔Cells that line the inner surface of blood vessels and other lymphatic tissue.
