Internation Sports Sciences Association ISSA PTR259 Multiple Choice questions True/False questions 1)Food is simply fuel for your body

Question

Internation Sports Sciences Association

ISSA PTR259

Multiple Choice questions

True/False questions

1)Food is simply fuel for your body.

True
False

Nutrient dense foods include which of the following below:

1. Bright or deeply colored vegetables and fruits

1. White flour

1. Ice cream

1. both b and c

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

1. It's the balance between food and exercise

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

1. Nutrient dense foods are generally highly processed foods

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

1. supplements

1. strength training

1. outcomes

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

1. Vitamin A levels

1. Blood cholesterol

1. Limiting factors

1. Testosterone levels
Sustainable agriculture involves all of the following except:

1. Preserving and replenishing soil

1. Preserving water

1. Eating only organic

1. Making animal welfare a priority
Cells form the foundation for all living tissues

True
False

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

1. Minerals

1. Metabolism

1. Cells

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

1. The nervous system

1. The endocrine system

1. The integumentary system

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

True
False

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

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

1. The heart

1. The quads

1. A mitochondrion

1. A and B
When speaking to clients about nutrition, talk about food not nutrients.

True
False

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

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

True
False

Facilitated diffusion requires which of the following:

1. Carrier protein

1. Phytochemical

1. Glycogen

1. All of the above
Cholecystokinin (CCK) is a hormone that .

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

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

1. A glucoregulatory hormone; helping balance blood sugars
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

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

transformed from one form to another.

1. Stretch-shortening cycle

1. The Laws of Thermodynamics

1. Newton's Third Law

1. A and B
Amino Acids supply the energy for most of our regular functioning.

True
False

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

1. Amino acids

1. Protein

1. Glycogen

1. Minerals, co-factors
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. Fatty acids; triglycerides

1. Protein; amino acids

1. Carbohydrates; glucose

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

1. Fatty acids

1. Ketones

1. Triglycerides

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

1. Low; high

1. High; low

1. Moderate; low

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

1. Small intestine

1. Brain

1. Mouth

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

1. Amino acids

1. Glucose

1. Lipids

1. A and C
Glycogenolysis is the process of transforming from glucose to stored glycogen.

True
False

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

True
False

can influence the energy value of food:

1. Resistant starch

1. Soil and growing conditions

1. Ripeness at time of harvest

1. All of the above
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

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

1. 3.5 mL

1. 2.8ML

1. 1.6 mL

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

True
False

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

Which of the following lead to beneficial metabolic adaptations.

1. Daily life movement

1. Anaerobic exercise

1. Aerobic exercise

1. All of the above
Which of the following is not digested or absorbed by humans?

1. Monosaccharides

1. Amino acids

1. Lipase

1. Fiber
is the primary source of energy and carbohydrate for liver glycogen replenishment?

1. Fructose

1. Hemicellulose

1. Sucrose

1. Glycerol
Glycemic index and nutrient timing are more important than:

1. How much food someone is eating each day

1. How fast/slow someone is eating each day

1. Why/what they are eating each day

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

True
False

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

require which of the following?

1. Protein

1. Lipids

1. Carbohydrates

1. All of the above
Vitamins are considered what type of compounds? .

1. Inorganic

1. Organic

1. Mineral

1. All of the above are correct
Vitamins are generally categorized as either or .

1. Fat-soluble; water soluble

1. Complete; Incomplete

1. Stimulants; Depressants

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

1. Fat Soluble Vitamins

1. Water Soluble Vitamins

1. Electrolytes

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

True
False

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

immune function?

1. Copper

1. Chromium

1. Zinc

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

1. Climate

1. Physical activity demands

1. How much we sweat

1. Sleep
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

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

1. Insulin; glucagon

1. Testosterone; estrogen

1. ADH (antidiuretic hormone); aldosterone

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

charges.

1. negative

1. electrical

1. neutral

1. None of the above are correct
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 hour

1. 30 minutes

1. 3 hours

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

True
False

Appropriate regression means introducing new tasks weekly.

True
False

Rewarding behaviors, not outcomes means focusing on measurements first.

True
False

A demonstration of your client's mental skills include:

1. Going to the farmer's market,

1. Following the "inner compass"

1. Learning about protein

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

True
False

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

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

1. Ambitious

1. Specific

1. Abstract

1. All of the above
It's essential to explore and set realistic expectations.

1. Trade-offs

1. Macronutrients

1. Supplements

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

True
False

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

1. General

1. Subjective

1. Invalid
For Level 2 eaters, a strategy may involve adding recovery protocols.

1. Next Level

1. First Attempt

1. Big Kahuna

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

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

1. None to moderate consistency

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

1. Wants a specific meal plan
Most fundamentally, nutritional level is about competence and .

1. Performance

1. Consistency

1. Weight

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

1. Give them a meal plan first

1. Start with calorie equations

1. Begin with eliminating carbs

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

True
False

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

to the individual.

True
False

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

1. Diet soda

1. "Water trigger"

1. Vitamin infused waters

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

1. High blood pressure

1. Busy schedules

1. Disordered eating

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

1. Go-to meals

1. Sleep ritual

1. Restricting carbs

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

1. 50% of the time

1. 75% to 90% of the time

1. When they are on a diet

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

True
False

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. 2
2. 3

1. 4
2. 5
Which of the below applies to a Level 2 client whose behaviors become too stringent and aggressive:

1. Body fat can start to drop too low. Hormones and recovery can be disrupted.

1. Behaviors, thoughts, and feelings about food, eating, and training can become disordered.

1. Social relationships and other interests - which we need for overall wellness and quality of life - may suffer.

1. All of the above are correct
If a client becomes lost in details, paralyzed, and/or over-anxious, they can still move to Level 2 eating.

True
False

For moderate-intensity activity lasting longer than 2 hours and/or high- intensity activity lasting longer than 1

hour (and for those with multiple events in one day) we have six steps for individualizing workout nutrition. Step 3 requires that you consume g carb + g protein + in 600 mL water every hour.