NSCA-CPT FINAL REVIEW WITH ALL CORRECT & 100%
VERIFIED ANSWERS|ACTUAL COMPLETE EXAM|
ALREADY GRADED A+
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
Fluid replacement post-exercise? ✔Correct Answer-Monitor weight loss by weighing in pre- and
post-exercise
Drink 20-24 oz. per pound of BW lost during exercise
Na-rich foods and drinks
What is hyponatremia? ✔Correct Answer-Dangerous drop in blood sodium levels during long
duration activity
Extra calories needed to gain a pound of LBM? ✔Correct Answer-2500
What is hemochromatosis? ✔Correct Answer-Genetic disorder in which body absorbs and stores
iron into tissues excessively; can lead to multi-system failure
Which vitamins and minerals may be dangerous in excess? ✔Correct Answer-Vitamins A and B6,
Niacin, Calcium, Iron, Magnesium, Zinc
Equations for calculating daily calorie needs using BW and activity level (male, for Light, moderate,
and heavy activity) ✔Correct Answer-Light Activity: 17 X BW (lbs)
Mod. Activity: 19 x BW (lbs)
Heavy Activity: 23 x BW (lbs)
Equations for calculating daily calorie needs using BW and activity level (female)? ✔Correct
Answer-Light Activity: 16 x BW (lbs)
Mod. Activity: 17 x BW (lbs)
Heavy Activity: 20 x BW (lbs)
Physical activity level (PAL) values for light to vigorous activity lifestyles? ✔Correct Answer-Light:
1.4 to 1.69
Moderate: 1.7 to 1.99
Vigorous: 2.0 to 2.4
What effect does exercise have on anxiety and what types of exercise work best? ✔Correct
Answer-Small to moderate anxiety reduction
Low intensity training (aerobic or resistance) works best
VERIFIED ANSWERS|ACTUAL COMPLETE EXAM|
ALREADY GRADED A+
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
Fluid replacement post-exercise? ✔Correct Answer-Monitor weight loss by weighing in pre- and
post-exercise
Drink 20-24 oz. per pound of BW lost during exercise
Na-rich foods and drinks
What is hyponatremia? ✔Correct Answer-Dangerous drop in blood sodium levels during long
duration activity
Extra calories needed to gain a pound of LBM? ✔Correct Answer-2500
What is hemochromatosis? ✔Correct Answer-Genetic disorder in which body absorbs and stores
iron into tissues excessively; can lead to multi-system failure
Which vitamins and minerals may be dangerous in excess? ✔Correct Answer-Vitamins A and B6,
Niacin, Calcium, Iron, Magnesium, Zinc
Equations for calculating daily calorie needs using BW and activity level (male, for Light, moderate,
and heavy activity) ✔Correct Answer-Light Activity: 17 X BW (lbs)
Mod. Activity: 19 x BW (lbs)
Heavy Activity: 23 x BW (lbs)
Equations for calculating daily calorie needs using BW and activity level (female)? ✔Correct
Answer-Light Activity: 16 x BW (lbs)
Mod. Activity: 17 x BW (lbs)
Heavy Activity: 20 x BW (lbs)
Physical activity level (PAL) values for light to vigorous activity lifestyles? ✔Correct Answer-Light:
1.4 to 1.69
Moderate: 1.7 to 1.99
Vigorous: 2.0 to 2.4
What effect does exercise have on anxiety and what types of exercise work best? ✔Correct
Answer-Small to moderate anxiety reduction
Low intensity training (aerobic or resistance) works best
