NASM CPT Chapter 9 Questions With Complete Solutions
________ sports drinks have a higher concentration of salts and
electrolytes and, therefore, a higher concentration than body
fluids. They are also absorbed more quickly than the others.
Correct Answers Hypertonic
1. ______ are amino acids linked together via a peptide bond.
2. A _______ is the combination of two amino acids linked
together by a peptide bond.
3. A _____ is a sequence of three amino acids linked together by
peptide bonds.
4. A _______ is a series (often more than three) of amino acids
linked together by peptide bonds. Correct Answers 1. Peptides
2. dipeptide
3. tripeptide
4. polypeptide chain
A caloric surplus can be achieved through a combination of
larger portion sizes and/or increased meal frequency.
What is optimal protein dosing for MPS for the range per meal?
Correct Answers in the range of 20-40 g per meal (or 0.25-0.40
g/kg per meal)
A measure of the digestion and absorption of the amino acids
provided by a protein source. BV reflects the amount of the
absorbed protein that is used in the synthesis of new proteins in
the body. Correct Answers Biological value (BV)
,A moderate caloric deficit may be achieved through various
methods as follows:
Replacing high-calorie foods with leaner options (e.g., a side
salad instead of fries with a sandwich)
Choosing less processed, nutrient-dense foods in place of highly
processed and high-calorie items (e.g., a whole apple versus an
apple strudel as a snack)
Incorporating higher-fiber foods (vegetables, fruits, and whole
grains) in place of lower-fiber and calorie-dense foods (e.g.,
potato chips, French fries)
Choosing lean proteins in place of high-fat proteins (e.g.,
skinless chicken breast versus fried chicken)
Replacing high-calorie drinks with water or other calorie-free
beverages (seltzer, flavored water, tea, or black coffee)
Limiting the frequency and portion of high-calorie foods, such
as desserts and pastries Correct Answers
A protein source is considered to be a _______ protein if it
provides all of the essential amino acids, whereas an ________
protein is lacking in one or more of the essential amino acids.
Correct Answers complete; incomplete
A small amount of dietary fat is initially digested in the mouth
by what?
,However, the primary site of lipid digestion and absorption is
accomplished by the small intestine. Correct Answers lingual
lipases
A third strategy, perhaps more useful when other strategies have
already been implemented, is to maintain a slightly higher
_________. Correct Answers protein intake
A value assigned to a protein that is based on the amount of
weight gain of a subject divided by the amount ingested of that
particular protein during a test period. Correct Answers
Protein efficiency ratio (PER)
A what may be achieved through either a decrease in energy
intake, an increase in energy expenditure, or a combination of
both (which may be more manageable and sustainable for
clients)? Correct Answers caloric deficit
Acceptable macronutrient distribution range (AMDR) Correct
Answers Ranges of intake for nutrients that are estimated to
meet the needs of 97-98% of the population and that are
associated with a reduced risk of chronic disease. These are
established by the National Academy of Medicine.
Adaptive thermogenesis Correct Answers Metabolic
adaptations and changes in energy expenditure as a result of
changes in energy intake.
Added sugars Correct Answers Sugars that are not naturally
found in food but have been added to a food product.
, Adequate caloric intake, especially adequate protein intake
combined with resistance training, remains an essential element
for increasing muscle mass.
One study suggests that a caloric surplus is not necessary to
stimulate muscle protein synthesis and an increase in fat-free
mass, if protein intake is sufficiently high. Correct Answers
Adipose tissue Correct Answers An alternative term for fat,
used primarily to store energy.
Adults between the ages of 18 to 64 years old are recommended
to get between _______ hours of sleep per night. Correct
Answers 7 and 9
Aerobic Correct Answers Processes relating to, involving, or
requiring oxygen.
After exercise, the ingestion of carbohydrates and protein can
facilitate and optimize ________, recovery, and glycogen
replenishment. Correct Answers muscle protein synthesis
All vitamins and minerals are considered to be essential
nutrients, with the exception of which ones?
These essential nutrients are not produced in our bodies. Thus,
most vitamins and minerals must be obtained through the diet.
Correct Answers vitamin D, niacin, and biotin
Amino acids Correct Answers Organic building blocks of
proteins containing both a carboxyl and an amino group.
________ sports drinks have a higher concentration of salts and
electrolytes and, therefore, a higher concentration than body
fluids. They are also absorbed more quickly than the others.
Correct Answers Hypertonic
1. ______ are amino acids linked together via a peptide bond.
2. A _______ is the combination of two amino acids linked
together by a peptide bond.
3. A _____ is a sequence of three amino acids linked together by
peptide bonds.
4. A _______ is a series (often more than three) of amino acids
linked together by peptide bonds. Correct Answers 1. Peptides
2. dipeptide
3. tripeptide
4. polypeptide chain
A caloric surplus can be achieved through a combination of
larger portion sizes and/or increased meal frequency.
What is optimal protein dosing for MPS for the range per meal?
Correct Answers in the range of 20-40 g per meal (or 0.25-0.40
g/kg per meal)
A measure of the digestion and absorption of the amino acids
provided by a protein source. BV reflects the amount of the
absorbed protein that is used in the synthesis of new proteins in
the body. Correct Answers Biological value (BV)
,A moderate caloric deficit may be achieved through various
methods as follows:
Replacing high-calorie foods with leaner options (e.g., a side
salad instead of fries with a sandwich)
Choosing less processed, nutrient-dense foods in place of highly
processed and high-calorie items (e.g., a whole apple versus an
apple strudel as a snack)
Incorporating higher-fiber foods (vegetables, fruits, and whole
grains) in place of lower-fiber and calorie-dense foods (e.g.,
potato chips, French fries)
Choosing lean proteins in place of high-fat proteins (e.g.,
skinless chicken breast versus fried chicken)
Replacing high-calorie drinks with water or other calorie-free
beverages (seltzer, flavored water, tea, or black coffee)
Limiting the frequency and portion of high-calorie foods, such
as desserts and pastries Correct Answers
A protein source is considered to be a _______ protein if it
provides all of the essential amino acids, whereas an ________
protein is lacking in one or more of the essential amino acids.
Correct Answers complete; incomplete
A small amount of dietary fat is initially digested in the mouth
by what?
,However, the primary site of lipid digestion and absorption is
accomplished by the small intestine. Correct Answers lingual
lipases
A third strategy, perhaps more useful when other strategies have
already been implemented, is to maintain a slightly higher
_________. Correct Answers protein intake
A value assigned to a protein that is based on the amount of
weight gain of a subject divided by the amount ingested of that
particular protein during a test period. Correct Answers
Protein efficiency ratio (PER)
A what may be achieved through either a decrease in energy
intake, an increase in energy expenditure, or a combination of
both (which may be more manageable and sustainable for
clients)? Correct Answers caloric deficit
Acceptable macronutrient distribution range (AMDR) Correct
Answers Ranges of intake for nutrients that are estimated to
meet the needs of 97-98% of the population and that are
associated with a reduced risk of chronic disease. These are
established by the National Academy of Medicine.
Adaptive thermogenesis Correct Answers Metabolic
adaptations and changes in energy expenditure as a result of
changes in energy intake.
Added sugars Correct Answers Sugars that are not naturally
found in food but have been added to a food product.
, Adequate caloric intake, especially adequate protein intake
combined with resistance training, remains an essential element
for increasing muscle mass.
One study suggests that a caloric surplus is not necessary to
stimulate muscle protein synthesis and an increase in fat-free
mass, if protein intake is sufficiently high. Correct Answers
Adipose tissue Correct Answers An alternative term for fat,
used primarily to store energy.
Adults between the ages of 18 to 64 years old are recommended
to get between _______ hours of sleep per night. Correct
Answers 7 and 9
Aerobic Correct Answers Processes relating to, involving, or
requiring oxygen.
After exercise, the ingestion of carbohydrates and protein can
facilitate and optimize ________, recovery, and glycogen
replenishment. Correct Answers muscle protein synthesis
All vitamins and minerals are considered to be essential
nutrients, with the exception of which ones?
These essential nutrients are not produced in our bodies. Thus,
most vitamins and minerals must be obtained through the diet.
Correct Answers vitamin D, niacin, and biotin
Amino acids Correct Answers Organic building blocks of
proteins containing both a carboxyl and an amino group.
