NSCA-CPT Final Questions and
Answers A+ Graded
How .does .VO2max .change .with .chronic .aerobic .endurance .training? .What
.causes .this .change? .- .CORRECT .ANSWER-Increases, .due .to .increased .Q
.(cardiac .output; .due .to .increased .SV, .not .HR)
How .is .HR .affected .by .chronic .aerobic .endurance .training? .- .CORRECT
.ANSWER-Unchanged .or .decreased .slightly
Heart .adaptations .to .chronic .aerobic .endurance .training? .- .CORRECT
.ANSWER-Left .ventricle .hypertrophy .and .chamber .diameter .increases
Coronary .arteriole .densities .and .diameters .increase
Blood .adaptations .to .chronic .aerobic .endurance .training? .- .CORRECT
.ANSWER-Increased .blood .volume
Increased .plasma .(within .24 .h)
Increased .red .blood .cell .volume .(within .a .few .weeks)
5 .Respiratory .system .adaptations .to .chronic .aerobic .endurance .training? .-
.CORRECT .ANSWER-Increased .ventilatory .muscle .endurance, .aerobic .enzymes,
.and .tidal .volume
Decreased .O2 .cost .of .breathing .and .breathing .frequency
Skeletal .muscle .adaptations .to .chronic .aerobic .endurance .training? .- .CORRECT
.ANSWER-Possible .slight .hypertrophy .of .type .I .fibers
Increased: .capillary .density, .mitochondria .density, .glycogen .stores, .triglyceride
.stores, .and .oxidative .enzymes
Skeletal .system .adaptations .to .chronic .aerobic .endurance .training? .- .CORRECT
.ANSWER-Possible .increase .of .BMD
Acute .effects .of .aerobic .exercise .on .BP? .- .CORRECT .ANSWER-Decreased .BP
.post-exercise
Chronic .effects .of .aerobic .exercise .on .systolic/diastolic .BP .(for .normotensive
.and .hypertensive .trainees)? .- .CORRECT .ANSWER-Normotensive: .3/2 .decrease
Hypertensive: .7/6 .decrease
,Three .major .metabolic .adaptations .to .chronic .aerobic .endurance .training? .-
.CORRECT .ANSWER-1) .Increased .reliance .on .fat .for .energy
2) .Increased .lactate .threshold
3) .Increased .VO2max .(10-30%+)
Why .does .connective .tissue .(tendons, .ligaments, .cartilage) .take .longer .to .adapt
.to .training? .- .CORRECT .ANSWER-CT .has .few .living .cells .and .poor .blood
.supply
What .primarily .leads .to .aerobic .endurance .overtraining? .- .CORRECT .ANSWER-
Too .much .volume
How .quickly .does .aerobic .detraining .occur? .- .CORRECT .ANSWER-As .soon .as
.two .weeks .after .stopping .training
When .should .trainers .refer .clients .to .a .nutrition .professional? .- .CORRECT
.ANSWER-When .a .problem .is .beyond .trainer's .competency
When .clients .have .nutritionally .affected .diseases
What .is .medical .nutrition .therapy .and .under .whose .scope .of .practice .does .it
.fall? .- .CORRECT .ANSWER-Nutrition .info .for .those .with .nutritionally .affected
.diseases
Under .licensed .nutritionists, .dietitians, .and .registered .dietitians
What .is .included .in .a .complete .dietary .assessment? .(4 .things) .- .CORRECT
.ANSWER-Anthropometric .data
Biochemical .data
Clinical .exam
Dietary .intake .data
Methods .for .gathering .dietary .intake .data? .- .CORRECT .ANSWER-Diet .recall
Diet .history
Diet .Record
What .is .the .diet .recall .method? .- .CORRECT .ANSWER-Reporting .the .last .24
.hour's .diet .from .memory
What .is .the .diet .history .method? .- .CORRECT .ANSWER-Collecting .data .on
.eating .schedule .and .habits, .likes, .dislikes, .and .medical .and .weight .history
What .is .the .diet .record .method? .- .CORRECT .ANSWER-Recording .intake .for .3
.days
RMR .contribution .to .total .energy .requirements? .- .CORRECT .ANSWER-60-75%
Thermic .effect .of .food .contribution .to .total .energy .requirements? .- .CORRECT
.ANSWER-7-10%
,How .much .can .RMR .vary .between .individuals .when .all .else .is .equal? .-
.CORRECT .ANSWER-20%
How .can .energy .requirements .be .estimated? .- .CORRECT .ANSWER-Measure
.caloric .intake .when .weight .is .stable
Mathematical .equations
RDA .for .protein .for .healthy, .sedentary .adults? .- .CORRECT .ANSWER-0.8g/kg .for
.both .men .and .women
What .is .the .World .Health .Organization's .safe .intake .protein .level? .- .CORRECT
.ANSWER-0.83g/kg .BW
Who .do .RDA .and .safe .intake .levels .apply .to? .- .CORRECT .ANSWER-Healthy,
.sedentary .adults
Pros/cons .of .computerized .diet .analysis? .- .CORRECT .ANSWER-Pros; .Info .on
.vitamins/minerals .in .diet
Cons: .Not .all .food .data .is .available, .software .can .be .complex .and .require
.training, .analysis .may .be .slow
What .is .a .kcal? .- .CORRECT .ANSWER-Amount .of .energy .equal .to .heat .required
.to .raise .the .temperature .of .1 .kg .of .water .1˚C
3 .Major .components .of .total .energy .expenditure? .- .CORRECT .ANSWER-1) .BMR
2) .Physical .activity
3) .Thermic .effect .of .food
Protein .recommended .for .athletes? .- .CORRECT .ANSWER-1.2 .to .2.0 .g/kg .BW
.per .day
What .may .be .excessive .protein .intake .for .those .with .impaired .renal .function,
.low .calcium .intake, .or .restricted .fluid .intake? .- .CORRECT .ANSWER-4 .g/kg .BW
.per .day
What .is .ketosis? .- .CORRECT .ANSWER-High .levels .of .ketones .in .the .blood, .due
.to .incomplete .breakdown .of .fatty .acids
How .many .grams .of .carbs .are .required .to .prevent .ketosis? .- .CORRECT
.ANSWER-50 .to .100 .g/day
What .percent .of .total .calorie .intake .should .come .from .carbs .for .physically
.active .individuals? .- .CORRECT .ANSWER-60-70%
How .many .grams .of .carbs .should .endurance .athletes .consume .to .replenish
.glycogen .fully? .- .CORRECT .ANSWER-7-10 .g/kg .BW .per .day
How .many .grams .of .carbs .should .strength/sport/skill .athletes .consume .to
.replenish .glycogen .fully? .- .CORRECT .ANSWER-5-6 .g/kg/day
, What .percent .of .total .calorie .intake .should .come .from .fats .to .avoid .deficiency?
.- .CORRECT .ANSWER-3% .from .omega-6
05 .to .1% .from .omega-3
Negative .effects .of .low-fat .diets? .- .CORRECT .ANSWER-Decreased .testosterone
.production .(diets .< .15% .fat)
Decreased .fat .soluble .vitamin .absorption
Recommended .percentage .of .total .calorie .intake .that .should .be .fat .and .what
.percentage .mono/polyunsaturated .and .saturated? .- .CORRECT .ANSWER-30% .or
.less
20% .mono/polyunsaturated
<10% .saturated
What .are .dietary .reference .intakes .(DRIs)? .- .CORRECT .ANSWER-Recommended
.vitamin .and .mineral .intake .(U.S. .and .Canada)
What .are .the .4 .categories .of .DRIs? .- .CORRECT .ANSWER-1) .RDAs
2) .Adequate .intake
3) .Estimated .Average .Requirement
4) .Tolerable .Upper .Intake .Level
What .is .a .recommended .dietary .allowance .(RDA)? .- .CORRECT .ANSWER-Intake
.that .meets .nutrient .needs .of .97-98% .of .healthy .individuals .in .an .age/sex .group
What .is .adequate .intake? .- .CORRECT .ANSWER-Goal .intake .used .when .an .RDA
.isn't .established
What .is .tolerable .upper .intake .level? .- .CORRECT .ANSWER-Max .intake .unlikely
.to .pose .health .risks .in .almost .all .healthy .individuals .in .a .group
What .is .estimated .average .requirement? .- .CORRECT .ANSWER-Intake .that
.meets .estimated .nutrient .need .of .1/2 .the .individuals .in .a .specific .group
When .should .clients .decrease .dietary .fat? .- .CORRECT .ANSWER-1) .To .make
.room .for .needed .carbs
2) .To .aid .weight .loss
3) .To .decrease .elevated .cholesterol
At .what .percent .dehydration .is .thirst .triggered? .- .CORRECT .ANSWER-1%
Average .fluid .intake .to .maintain .fluid .balance .in .a .sedentary .adult? .- .CORRECT
.ANSWER-1.4 .to .2.6 .L/day
Suggested .fluid .intake .pre-exercise? .- .CORRECT .ANSWER-5-7 .ml/kg .4+ .hours
.prior
Additional .3-5 .ml/kg .2 .hours .prior .if .urine .is .dark
Answers A+ Graded
How .does .VO2max .change .with .chronic .aerobic .endurance .training? .What
.causes .this .change? .- .CORRECT .ANSWER-Increases, .due .to .increased .Q
.(cardiac .output; .due .to .increased .SV, .not .HR)
How .is .HR .affected .by .chronic .aerobic .endurance .training? .- .CORRECT
.ANSWER-Unchanged .or .decreased .slightly
Heart .adaptations .to .chronic .aerobic .endurance .training? .- .CORRECT
.ANSWER-Left .ventricle .hypertrophy .and .chamber .diameter .increases
Coronary .arteriole .densities .and .diameters .increase
Blood .adaptations .to .chronic .aerobic .endurance .training? .- .CORRECT
.ANSWER-Increased .blood .volume
Increased .plasma .(within .24 .h)
Increased .red .blood .cell .volume .(within .a .few .weeks)
5 .Respiratory .system .adaptations .to .chronic .aerobic .endurance .training? .-
.CORRECT .ANSWER-Increased .ventilatory .muscle .endurance, .aerobic .enzymes,
.and .tidal .volume
Decreased .O2 .cost .of .breathing .and .breathing .frequency
Skeletal .muscle .adaptations .to .chronic .aerobic .endurance .training? .- .CORRECT
.ANSWER-Possible .slight .hypertrophy .of .type .I .fibers
Increased: .capillary .density, .mitochondria .density, .glycogen .stores, .triglyceride
.stores, .and .oxidative .enzymes
Skeletal .system .adaptations .to .chronic .aerobic .endurance .training? .- .CORRECT
.ANSWER-Possible .increase .of .BMD
Acute .effects .of .aerobic .exercise .on .BP? .- .CORRECT .ANSWER-Decreased .BP
.post-exercise
Chronic .effects .of .aerobic .exercise .on .systolic/diastolic .BP .(for .normotensive
.and .hypertensive .trainees)? .- .CORRECT .ANSWER-Normotensive: .3/2 .decrease
Hypertensive: .7/6 .decrease
,Three .major .metabolic .adaptations .to .chronic .aerobic .endurance .training? .-
.CORRECT .ANSWER-1) .Increased .reliance .on .fat .for .energy
2) .Increased .lactate .threshold
3) .Increased .VO2max .(10-30%+)
Why .does .connective .tissue .(tendons, .ligaments, .cartilage) .take .longer .to .adapt
.to .training? .- .CORRECT .ANSWER-CT .has .few .living .cells .and .poor .blood
.supply
What .primarily .leads .to .aerobic .endurance .overtraining? .- .CORRECT .ANSWER-
Too .much .volume
How .quickly .does .aerobic .detraining .occur? .- .CORRECT .ANSWER-As .soon .as
.two .weeks .after .stopping .training
When .should .trainers .refer .clients .to .a .nutrition .professional? .- .CORRECT
.ANSWER-When .a .problem .is .beyond .trainer's .competency
When .clients .have .nutritionally .affected .diseases
What .is .medical .nutrition .therapy .and .under .whose .scope .of .practice .does .it
.fall? .- .CORRECT .ANSWER-Nutrition .info .for .those .with .nutritionally .affected
.diseases
Under .licensed .nutritionists, .dietitians, .and .registered .dietitians
What .is .included .in .a .complete .dietary .assessment? .(4 .things) .- .CORRECT
.ANSWER-Anthropometric .data
Biochemical .data
Clinical .exam
Dietary .intake .data
Methods .for .gathering .dietary .intake .data? .- .CORRECT .ANSWER-Diet .recall
Diet .history
Diet .Record
What .is .the .diet .recall .method? .- .CORRECT .ANSWER-Reporting .the .last .24
.hour's .diet .from .memory
What .is .the .diet .history .method? .- .CORRECT .ANSWER-Collecting .data .on
.eating .schedule .and .habits, .likes, .dislikes, .and .medical .and .weight .history
What .is .the .diet .record .method? .- .CORRECT .ANSWER-Recording .intake .for .3
.days
RMR .contribution .to .total .energy .requirements? .- .CORRECT .ANSWER-60-75%
Thermic .effect .of .food .contribution .to .total .energy .requirements? .- .CORRECT
.ANSWER-7-10%
,How .much .can .RMR .vary .between .individuals .when .all .else .is .equal? .-
.CORRECT .ANSWER-20%
How .can .energy .requirements .be .estimated? .- .CORRECT .ANSWER-Measure
.caloric .intake .when .weight .is .stable
Mathematical .equations
RDA .for .protein .for .healthy, .sedentary .adults? .- .CORRECT .ANSWER-0.8g/kg .for
.both .men .and .women
What .is .the .World .Health .Organization's .safe .intake .protein .level? .- .CORRECT
.ANSWER-0.83g/kg .BW
Who .do .RDA .and .safe .intake .levels .apply .to? .- .CORRECT .ANSWER-Healthy,
.sedentary .adults
Pros/cons .of .computerized .diet .analysis? .- .CORRECT .ANSWER-Pros; .Info .on
.vitamins/minerals .in .diet
Cons: .Not .all .food .data .is .available, .software .can .be .complex .and .require
.training, .analysis .may .be .slow
What .is .a .kcal? .- .CORRECT .ANSWER-Amount .of .energy .equal .to .heat .required
.to .raise .the .temperature .of .1 .kg .of .water .1˚C
3 .Major .components .of .total .energy .expenditure? .- .CORRECT .ANSWER-1) .BMR
2) .Physical .activity
3) .Thermic .effect .of .food
Protein .recommended .for .athletes? .- .CORRECT .ANSWER-1.2 .to .2.0 .g/kg .BW
.per .day
What .may .be .excessive .protein .intake .for .those .with .impaired .renal .function,
.low .calcium .intake, .or .restricted .fluid .intake? .- .CORRECT .ANSWER-4 .g/kg .BW
.per .day
What .is .ketosis? .- .CORRECT .ANSWER-High .levels .of .ketones .in .the .blood, .due
.to .incomplete .breakdown .of .fatty .acids
How .many .grams .of .carbs .are .required .to .prevent .ketosis? .- .CORRECT
.ANSWER-50 .to .100 .g/day
What .percent .of .total .calorie .intake .should .come .from .carbs .for .physically
.active .individuals? .- .CORRECT .ANSWER-60-70%
How .many .grams .of .carbs .should .endurance .athletes .consume .to .replenish
.glycogen .fully? .- .CORRECT .ANSWER-7-10 .g/kg .BW .per .day
How .many .grams .of .carbs .should .strength/sport/skill .athletes .consume .to
.replenish .glycogen .fully? .- .CORRECT .ANSWER-5-6 .g/kg/day
, What .percent .of .total .calorie .intake .should .come .from .fats .to .avoid .deficiency?
.- .CORRECT .ANSWER-3% .from .omega-6
05 .to .1% .from .omega-3
Negative .effects .of .low-fat .diets? .- .CORRECT .ANSWER-Decreased .testosterone
.production .(diets .< .15% .fat)
Decreased .fat .soluble .vitamin .absorption
Recommended .percentage .of .total .calorie .intake .that .should .be .fat .and .what
.percentage .mono/polyunsaturated .and .saturated? .- .CORRECT .ANSWER-30% .or
.less
20% .mono/polyunsaturated
<10% .saturated
What .are .dietary .reference .intakes .(DRIs)? .- .CORRECT .ANSWER-Recommended
.vitamin .and .mineral .intake .(U.S. .and .Canada)
What .are .the .4 .categories .of .DRIs? .- .CORRECT .ANSWER-1) .RDAs
2) .Adequate .intake
3) .Estimated .Average .Requirement
4) .Tolerable .Upper .Intake .Level
What .is .a .recommended .dietary .allowance .(RDA)? .- .CORRECT .ANSWER-Intake
.that .meets .nutrient .needs .of .97-98% .of .healthy .individuals .in .an .age/sex .group
What .is .adequate .intake? .- .CORRECT .ANSWER-Goal .intake .used .when .an .RDA
.isn't .established
What .is .tolerable .upper .intake .level? .- .CORRECT .ANSWER-Max .intake .unlikely
.to .pose .health .risks .in .almost .all .healthy .individuals .in .a .group
What .is .estimated .average .requirement? .- .CORRECT .ANSWER-Intake .that
.meets .estimated .nutrient .need .of .1/2 .the .individuals .in .a .specific .group
When .should .clients .decrease .dietary .fat? .- .CORRECT .ANSWER-1) .To .make
.room .for .needed .carbs
2) .To .aid .weight .loss
3) .To .decrease .elevated .cholesterol
At .what .percent .dehydration .is .thirst .triggered? .- .CORRECT .ANSWER-1%
Average .fluid .intake .to .maintain .fluid .balance .in .a .sedentary .adult? .- .CORRECT
.ANSWER-1.4 .to .2.6 .L/day
Suggested .fluid .intake .pre-exercise? .- .CORRECT .ANSWER-5-7 .ml/kg .4+ .hours
.prior
Additional .3-5 .ml/kg .2 .hours .prior .if .urine .is .dark
