Applied Sciences & Nutrition Flashcards

A client follows a plant-based diet. Which strategy best ensures they obtain all essential amino acids?

Answer: Combine complementary proteins such as rice and beans

Combining complementary plant proteins provides a complete amino acid profile over the day.

On the Glycemic Index, which food would be expected to cause the most rapid spike in blood glucose?

Answer: White bread

White bread is a high-glycemic food that raises blood glucose quickly compared to high-fiber options.

Within their professional scope of practice, what is appropriate for a NASM-certified personal trainer regarding nutrition?

Answer: Provide general nutrition information and government dietary guidelines

Trainers may share general, evidence-based nutrition guidance but must refer clinical needs to registered dietitians.

A marathon runner needs sustained energy. Which pre-run meal timing and composition is most appropriate?

Answer: A carbohydrate-rich meal 3-4 hours before

A carbohydrate-rich meal a few hours before endurance exercise tops off glycogen stores without GI distress.

Which condition describes a dangerous drop in blood sodium concentration that can result from drinking excessive plain water during prolonged exercise?

Answer: Hyponatremia

Hyponatremia is abnormally low blood sodium, which can occur with overconsumption of plain water during long events.

Using the Harris-Benedict or similar equation, what does multiplying BMR by an activity factor estimate?

Answer: Total daily energy expenditure (TDEE)

Multiplying basal metabolic rate by an activity factor estimates total daily energy expenditure.

A client wants to gain lean muscle mass. Which combined approach does NASM support?

Answer: A modest caloric surplus with adequate protein and resistance training

Building lean mass requires a slight energy surplus, sufficient protein, and a progressive resistance training stimulus.