Nutrition for Personal Training Flashcards

What is the Estimated Energy Requirement (EER) based on?

Answer: Age, sex, height, weight, and physical activity level

The EER estimates daily caloric needs using age, sex, height, weight, and physical activity level, providing a personalized energy intake target.

Which of the following best describes a complete protein?

Answer: A protein source that provides all 9 essential amino acids in adequate amounts

A complete protein contains all 9 essential amino acids in sufficient quantities; animal proteins (meat, eggs, dairy) are typically complete, while most plant proteins are incomplete.

What percentage of daily caloric intake is generally recommended for dietary fat for active adults?

Answer: 20–35%

The Dietary Reference Intakes recommend that fat comprise 20–35% of total daily caloric intake for adults, supporting hormone production, vitamin absorption, and cell membrane integrity.

Which mineral is most critical for muscle contraction and bone mineralization?

Answer: Calcium

Calcium is essential for muscle contraction (including cardiac muscle), nerve conduction, and is the primary structural mineral in bones and teeth.

For a client trying to lose body fat, what is a safe weekly caloric deficit?

Answer: 500–1,000 calories per day (approximately 1–2 lbs/week loss)

A deficit of 500–1,000 calories per day is generally considered safe and results in approximately 1–2 pounds of fat loss per week, which is the standard recommended rate.

What role does sodium play in athletic performance?

Answer: It helps maintain fluid balance, nerve function, and muscle contraction; lost in sweat

Sodium is a key electrolyte that regulates fluid balance, supports nerve impulse transmission, and muscle contraction; it is lost through sweat and must be replenished especially during prolonged exercise.