NETA PERSONAL TRAINER TEST BANK 200+ QUESTIONS WITH VERIFIED ANSWERS (ALREADY GRADED A+)

NETA PERSONAL TRAINER TEST BANK 200+ QUESTIONS WITH VERIFIED ANSWERS (ALREADY GRADED A+) Complete vs Complementary Proteins -Answer- Complete: Foods that contain all the essential amino acids(chicken, eggs, dairy) Complementary: eating a combination of foods in order to contain all essential amino acids( rice+peanut butter+ bread) Fat function, % of daily intake -Answer- -Insulation for temperature regulation - Protection of vital organs -Vitamin absorption -20-35% Saturated fats -Answer- solid at room temperature, and doesn't contain any double bonds -found in meat Unsaturated fat -Answer- liquid at room temperature, contains 1 or more bonds -found in oils and nuts Vitamin definition -Answer- Organic, carbon based micro-nutrients essential for maintenance for normal physiological processes definition and Examples of water soluble vitamins -Answer- Cannot be stored in body -Vitamin B -Vitamin C definition and examples of fat soluble vitamins -Answer- Can be stored in body -Vitamin A, D, E, K Minerals definition -Answer- Inorganic(contains no carbon) elements, critical for many functions such as enzyme activity, transmission of nerve impulses, and skeletal structure major vs minor mineral -Answer- Major contain more than 20mg, minor contain less than 20mg examples of major mineral -Answer- Calcium, magnesium, potassium, sodium examples of minor mineral -Answer- Copper, chromium, iron, floride Function of water -Answer- -regulation of body temperature -absorption and transportation of nutrients, digestion, and eliminate waste product Recommend daily fluid intake -Answer- 64-80 ounces Hypertonia -Answer- Excessive amount of fluid intake as overcompensation for sweat loss, which case the bloods water to sodium ratio is severely elevated Signs of hypotonia -Answer- -acute weight gain -naseau -vomiting Severe -brain swelling -confusion -seizure -coma -death Maximum amount of fat per day on a 2,200 calorie diet? -Answer- 86 grams Recommended Dietary Allowance(RDA) -Answer- Established nutrient level, based on scientific evidence, to meet the requirement of nearly all healthy individuals Recommend sodium intake for Americans, and people over 51 -Answer- Americans: 2300mg over 51: 1500mg Optimal total cholesterol, LDL, HDL, and Triglyceride level -Answer- Total: 200 LDL: under 100 HDL: over 60 under 150 Adequate intake(AI) for Potassium -Answer- 4700mg Potential benefit of increasing Potassium? -Answer- Counteract negative effect of sodium Recommended AI of dietary fiber in grams per 1000 calories, grams per day for women, and grams per day for men -Answer- per 1000: 14 women: 25 men: 38 how to calculate percent of calories derived from the macronutrient "fat" -Answer- Grams of fat x 9 kcal/grams / total calories how to calculate percent of calories derived from the macronutrient "carbohydrate" and Protein -Answer- Grams of carb/protein x 4 kcal/grams How to calculate the % of total macronutrient -Answer- take the total calories of either fat/carb/protein and divide by total # of calories Metabolism -Answer- Bio-mechanical process of breaking down macro-nutrients to provide energy necessary to sustain life. Positive Energy Balance -Answer- Daily calorie intake exceeds calorie expenditure Total daily energy expenditure -Answer- Calories expended through course of day National Weight Control Registry 5 tips to know -Answer- 1. Perform regular physical activity: +300 min/2600kcal 2. Maintain low calorie intake: 1300 for women, 1700 for men, less than 30% fat 3. Eat regularly(5 meals per day) 4. Monitor body-weight regularly(1 time per week) 5. Minimize sedentary activity. Calculation of goal body weight -Answer- 1. Calculate pounds of body-fat(total weight in pounds x body fat%) 2. Find lean body weight(total weight in pounds - total body fat) 3. Determine the goal percent of lean body weight(100 - % body fat) 4. Calculate goal body weight( current LEAN body weight / goal% lean body weight) A reduction fo 500-100 calroeis per day leads to how much weight loss per week -Answer- 1-2 pounds(2 pounds is highest recommened weight loss for any 1 person) For sustantial weight loss how many minutes of moderate intensity exercise should be perfomred weekly? -Answer- 250-300 minutes 7 Components of informed consent -Answer- 1. Explanation of the purpose and procedures 2. Explanation of the inherent risks and potential discomforts 3. Expected benefits and outcomes 4. Responsibilities of the participant 5. Confidentiality and use of information 6. Questions and inquiries 7. Assumption of Risk/Freedom of Consent Physical Activity Rediness Questionare (PAR-Q) -Answer- Questionnaire of yes or no questions developed by the Canadians in order to find health risk Low Risk Stratification -Answer- - (1 or fewer positive risk factory) - no cardiac, pulmonary or metabolic disease medium risk stratifcation -Answer- - (2+ symptoms) - No cardiac, pulmonary, or metabolic disease High Risk Stratification -Answer- - (1+ symptoms) - HAVE been diagnosed with a cardiac, metabolic, or pulmonary diesease CVD Risk Factor: Age -Answer- Men- 45+ Female- 55+ CVD Risk Factors: Family History -Answer- heart attack, stents, angioplasty,bypass, sudden cardiac death before age 55 (father) or 65 (mother) CVD Risk Factors: Cigs -Answer- Smoker, or if quit 6 months ago counts as risk factor CVD Risk Factors: Sedentary Lifestyle -Answer- not participating in 30min of mod intensity 3 days of the week for at least 3 mo CVD Risk Factors: Obesity -Answer- BMI greater than 30 or waist girth 102 cm/40in (men); 88 cm/35 in (female) CVD Risk Factors: Hypertension -Answer- Systolic: greater than or equal to 140 and Diastolic: greater or equal to 90 OR on Meds CVDRisk Factor: Cholesterol/ Dyslipidemia -Answer- LDL- greater than/equal to 130, HDL less than 40 or total is greater than 200 (disregard if have HDL/LDL) OR on meds IF HDL greater than 60 get to subtract one risk!