Internation Sports Sciences Association

ISSA PTR259

Multiple Choice questions

True/False questions

1)Food is simply fuel for your body.

• True
• False

2. Nutrient dense foods include which of the following below:

 

1. 1. Bright or deeply colored vegetables and fruits

 

1. 2. White flour

 

1. 3. Ice cream

 

1. 4. both b and c

 

2. 5. all of the above
3. In regards to nutrient density, which of the below statements applies?

 

1. 1. It's the balance between food and exercise

 

1. 2. It can't be influenced by someone's food choices

 

1. 3. Nutrient dense foods are generally highly processed foods

 

3. 4. It's the ratio of nutrients per amount of food
4. Good nutrition practices involve focusing on   to inform future decisions.

 

1. 1. supplements

 

1. 2. strength training

 

1. 3. outcomes

 

4. 4. diet plans
5. Identifying which of the below factors will achieve great results with your client:

 

1. 1. Vitamin A levels

 

1. 2. Blood cholesterol

 

1. 3. Limiting factors

 

5. 4. Testosterone levels
6. Sustainable agriculture involves all of the following except:

 

1. 1. Preserving and replenishing soil

 

1. 2. Preserving water

 

1. 3. Eating only organic

 

6. 4. Making animal welfare a priority
7. Cells form the foundation for all living tissues

• True
• False

8.        refers to all of the cellular tasks that contribute to life.

 

1. 1. Minerals

 

 

1. 2. Metabolism

 

1. 3. Cells

 

8. 4. Digestion
9. The hypothalamus, pituitary gland, and thyroid gland are all part of what organ system?

 

1. 1. The nervous system

 

1. 2. The endocrine system

 

1. 3. The integumentary system

 

9. 4. The digestive system
10. Specific proteins, called phytochemicals, help to facilitate all of the chemical reactions that take place in the body.

• True
• False

11. The endoplasmic reticulum and Golgi apparatus receive genetic messages from our DNA, which allow

them to make and transport the required proteins for use inside and outside of the cell.

• True
• False

12. Which of the following would not be classified as an organelle?

 

1. 1. The heart

 

1. 2. The quads

 

1. 3. A mitochondrion

 

12. 4. A and B
13. When speaking to clients about nutrition, talk about food not nutrients.

• True
• False

14. Fundamentally, the process of digestion involves these key steps: breaking down foods mechanically and

chemically into smaller pieces, and eventually smaller molecules; and ends with moving those molecules from inside the GI tract to elsewhere in the body (either for use or storage).

• True
• False

15. Small amounts of amylase and lipase, also known as digestive enzymes, are found in saliva.

• True
• False

16. Facilitated diffusion requires which of the following:

 

1. 1. Carrier protein

 

1. 2. Phytochemical

 

1. 3. Glycogen

 

16. 4. All of the above
17. Cholecystokinin (CCK) is a            hormone that          .

 

1. 1. 

      A hunger hormone; indirectly tells your brain that you're hungry

 

1. 2. A satiety hormone; indirectly tells your brain that you're full

 

17. 3. A glucoregulatory hormone; helping balance blood sugars
18. Digested food travels slowly through the intestines because it allows nutrients to come into contact with the intestinal wall so that they can be transported to circulation.

• True
• False

19. According to               , energy is never really created nor destroyed - it just moves around or gets

transformed from one form to another.

 

1. 1. Stretch-shortening cycle

 

1. 2. The Laws of Thermodynamics

 

1. 3. Newton's Third Law

 

19. 4. A and B
20. Amino Acids supply the energy for most of our regular functioning.

• True
• False

21. Triglycerides and            make up the two most important "raw materials" for making ATP in the body.

 

1. 1. Amino acids

 

1. 2. Protein

 

1. 3. Glycogen

 

21. 4. Minerals, co-factors
22.              and             are important structurally in our plasma membranes, Help transport certain vitamins and minerals in the body and Act as the largest fuel depot in the body.

 

1. 1. Fatty acids; triglycerides

 

1. 2. Protein; amino acids

 

1. 3. Carbohydrates; glucose

 

22. 4. None of the above
23. When we need energy but don't have a lot of carbohydrate coming in, our liver can make          for energy.

 

1. 1. Fatty acids

 

1. 2. Ketones

 

1. 3. Triglycerides

 

23. 4. Glycogen
24. When energy intake is       , from all macronutrients, and energy demands are   , fatty acid synthesis occurs.

 

 

1. 1. Low; high

 

1. 2. High; low

 

1. 3. Moderate; low

24. 4. None of the above
25. Which of the below signals our mouth to start salivating and our stomach to secrete digestive enzymes when food is near?

 

 

1. 1. Small intestine

 

1. 2. Brain

 

1. 3. Mouth

 

25. 4. None of the above are correct
26.                have three eventual fates in the body and include creating new protein, forming non-protein compounds and aiding in energy transfer.

 

 

1. 1. Amino acids

 

1. 2. Glucose

 

1. 3. Lipids

 

26. 4. A and C
27. Glycogenolysis is the process of transforming from glucose to stored glycogen.

• True
• False

28. "Calorie counting" is a not very accurate approach and precise counting will not always help your clients.

• True
• False

29.           can influence the energy value of food:

 

1. 1. Resistant starch

 

1. 2. Soil and growing conditions

 

1. 3. Ripeness at time of harvest

 

29. 4. All of the above
30. Non-Exercise Activity Thermogenesis (NEAT) is the smallest daily contributor to energy expenditure yet has been found to be an important indicator of weight loss or weight gain.

• True
• False

31. A MET is equal to          of oxygen per kilogram of bodyweight per minute.

 

1. 1. 3.5 mL

 

1. 2. 2.8ML

 

1. 3. 1.6 mL

 

31. 4. None of the above
32. The Glycolytic system is activated about 10-90 seconds into high-intensity exercise.

• True
• False

33. Capillarization occur in response to high levels of aerobic training due to enhanced delivery of oxygen/fuel to the muscle cells, enhanced removal of CO2 and waste produces, and also allows for the transfer of heat away from the muscles.

• True
• False

34. Which of the following lead to beneficial metabolic adaptations.

 

1. 1. Daily life movement

 

1. 2. Anaerobic exercise

 

1. 3. Aerobic exercise

 

34. 4. All of the above
35. Which of the following is not digested or absorbed by humans?

 

1. 1. Monosaccharides

 

1. 2. Amino acids

 

1. 3. Lipase

 

35. 4. Fiber
36.           is the primary source of energy and carbohydrate for liver glycogen replenishment?

 

1. 1. Fructose

 

1. 2. Hemicellulose

 

1. 3. Sucrose

 

36. 4. Glycerol
37. Glycemic index and nutrient timing are more important than:

 

1. 1. How much food someone is eating each day

 

1. 2. How fast/slow someone is eating each day

 

1. 3. Why/what they are eating each day

 

37. 4. None of the above
38. Linoleic acid, and linolenic acid are two essential fatty acids that the body cannot make on its own.

• True
• False

39. Muscle protein synthesis, building immune system chemicals, and building transport proteins are tasks that

require which of the following?

 

1. 1. Protein

 

1. 2. Lipids

 

1. 3. Carbohydrates

 

39. 4. All of the above
40. Vitamins are considered what type of compounds? .

 

1. 1. Inorganic

 

1. 2. Organic

 

 

 

1. 3. Mineral               

 

 

40. 4. All of the above are correct
41. Vitamins are generally categorized as either    or            .

 

1. 1. Fat-soluble; water soluble

 

1. 2. Complete; Incomplete

 

1. 3. Stimulants; Depressants

 

41. 4. None of the above
42. Which of the following are involved with contracting and relaxing muscles, balancing body fluids and signaling across nerve cells?

 

 

1. 1. Fat Soluble Vitamins

 

1. 2. Water Soluble Vitamins

 

1. 3. Electrolytes

 

42. 4. None of the above
43. Not getting enough vitamin C can result in poor wound healing.

• True
• False

44. Which of the following assists in the growth, development, neurological function, reproductive function, and

immune function?

 

1. 1. Copper

 

1. 2. Chromium

 

1. 3. Zinc

 

44. 4. All of the above
45. All of the following can influence how much water we need to drink except for:

 

1. 1. Climate

 

1. 2. Physical activity demands

 

1. 3. How much we sweat

 

45. 4. Sleep
46. Performance decrements during activity occur with decrease as little as of our body water.

 

 

A.              1-2%

B.              2-3%

 

C.              0.5-1%

 

D.              None of the above

47.         and           play a critical role in body water and electrolyte balance are:

 

1. 1. Insulin; glucagon

 

1. 2. Testosterone; estrogen

 

1. 3. ADH (antidiuretic hormone); aldosterone

47. 4. None of the above are correct
48. Electrolytes are considered Ions when placed in a solution and allow for adequate conduction of            

charges.

 

1. 1. negative

 

1. 2. electrical

 

1. 3. neutral

 

48. 4. None of the above are correct
49. For moderate-intensity activity lasting LONGER than 2 hours and/or high intensity activity lasting LONGER than 1 hour, we recommend 30-45 g carbohydrate + 15g protein (along with electrolytes) dissolved in about 600ml water every           during activity.

 

1. 1. 1 hour

 

1. 2. 30 minutes

 

1. 3. 3 hours

 

49. 4. None of the above are correct
50. Client-centeredness and humility might look like saying, "Tell me about what's most important to you here."

• True
• False

51. Appropriate regression means introducing new tasks weekly.

• True
• False

52. Rewarding behaviors, not outcomes means focusing on measurements first.

• True
• False

53. A demonstration of your client's mental skills include:

 

1. 1. Going to the farmer's market,

 

1. 2. Following the "inner compass"

 

1. 3. Learning about protein

 

53. 4. All of the above are correct
54. During step 1 of the coaching process, aim to identify bright spots.

• True
• False

55. During step 4 of the coaching process, it's not necessary to make sure that the client is completely

confident about the next task, and ready, willing and able to do it.

• True
• False

56. The more            concrete and well-defined a goal is, the more it can become real for a client.

 

1. 1. Ambitious

 

1. 2. Specific

1. 3. Abstract

 

56. 4. All of the above
57. It's essential to explore          and set realistic expectations.

 

1. 1. Trade-offs

 

1. 2. Macronutrients

 

1. 3. Supplements

 

57. 4. High-intensity intervals
58. Nutritional level is only about the client's dedication to the process.

• True
• False

59. To figure out a client's level, use a mix of objective and     assessment.

 

1. 1. General

 

1. 2. Subjective

 

59. 3. Invalid
60. For Level 2 eaters, a               strategy may involve adding recovery protocols.

 

1. 1. Next Level

 

1. 2. First Attempt

 

1. 3. Big Kahuna

 

60. 4. None of the above
61. A Level 1 client might have all of the following characteristics except:

 

1. 1. Exercising less than (<) 6 hours a week

 

1. 2. None to moderate consistency

 

1. 3. Wants to achieve a normal, healthy and sustainable body composition

 

61. 4. Wants a specific meal plan
62. Most fundamentally, nutritional level is about competence and .

 

1. 1. Performance

 

1. 2. Consistency

 

1. 3. Weight

 

62. 4. Understanding
63. There can be a lot of potential behavior changes for Level 1 clients. In order to avoid getting overwhelmed, focus on which of the following?

 

1. 1. Get very clear on what exactly, your client wants to do

 

1. 2. Give them a meal plan first

 

1. 3. Start with calorie equations

 

1. 4. Begin with eliminating carbs

64. For clients eating too many processed foods, a possible strategy to help might include dietary displacement.

• True
• False

65. Using Hand Size Portions of Nutrient Dense Foods can be useful because hands are portable and scaled

to the individual.

• True
• False

66. For clients not drinking enough water, having a    may be a possible strategy to help.

 

1. 1. Diet soda

 

1. 2. "Water trigger"

 

1. 3. Vitamin infused waters

 

66. 4. All of the above are correct
67. For clients with              ,a possible strategies to help might include : break the chain, referring out and 2 crazy questions.

 

1. 1. High blood pressure

 

1. 2. Busy schedules

 

1. 3. Disordered eating

 

67. 4. None of the above
68.                may help clients who don't have any food and cooking skills.

 

1. 1. Go-to meals

 

1. 2. Sleep ritual

 

1. 3. Restricting carbs

 

68. 4. None of the above are correct
69. Before you progress to Level 2 with someone, double check that your client is practicing Level 1 strategies consistently about         .

 

1. 1. 50% of the time

 

1. 2. 75% to 90% of the time

 

1. 3. When they are on a diet

 

69. 4. None of the above are correct
70. When you are getting ready to pursue continuing education, start with how.

• True
• False

71. Level           clients are those who have mastered Level 1 strategies, have progressed as far as they can

with the Level but need/want to go further, are psychologically stable and emotionally mature enough to try more advanced strategies.

1. 1. 2
   2. 3