NASM Nutrition Certification Study Guide/Nutrition Specialist Exam Complete Study Guide, Exams of Nutrition

Download NASM Nutrition Certification Study Guide/Nutrition Specialist Exam Complete Study Guide and more Exams Nutrition in PDF only on Docsity! NASM Nutrition Certification Study Guide/Nutrition Specialist Exam Complete Study Guide 2023-2024 Graded A+++ Disease Explanation/Answer- A disorder of structure or function in a human, animal, or plant, especially one that produces specific signs or symptoms, affects a specific location, and is not simply a direct result of physical injury. Noncommunicable Disease Explanation/Answer- A noncommunicable disease (NCD) is a medical condition or disease that is not caused by infectious agents; it can refer to chronic diseases which last for long periods of time and progress slowly. Communicable Disease Explanation/Answer- Infectious diseases caused by microorganisms such as bacteria, viruses, parasites, and fungi that can be spread (directly or indirectly) from one person to another. Wellness Explanation/Answer- The fluid process of improving the emotional, occupational, physical, social, intellectual, and spiritual components of life, dynamically leading to a better state of health and well-being. Obese Explanation/Answer- A high degree of excess body fat - a BMI greater than 30. SCOFF questionnaire Explanation/Answer- Basic yet reliable set of five questions that help assess whether an eating disorder exists. Do you make yourself Sick because you feel uncomfortably full? Do you worry that you have lost Control over how much you eat? Have you recently lost more than One stone (14 lbs) in a 3-month period? Do you believe yourself to be Fat when others say you are too thin? Would you say that Food dominates your life? Quantitative Research Explanation/Answer- Focuses on variables that can be directly measured and assessed. Qualitative Research Explanation/Answer- Focuses on people in terms of how situations and experiences are perceived and how people interact and utilizes interviews and observations where the results are grouped together by themes that have emerged. Scientific Method Explanation/Answer- The process of formulating explanations about the natural world and testing those explanations with experiments and data. 1. Identify a Problem 2. Formulate a hypothesis 3. Design a study to test the hypothesis 4. Collect data 5. Discard or change the hypothesis OR continue testing Self-Determination Theory (SDT) Explanation/Answer- A motivational theory that describes individuals psychological needs for growth - self-determination theory also describes different types of motivational regulation and considers these regulations anywhere on a continuum of motivation. Amotivation Explanation/Answer- A state in which a person is not motivated to behave. Extrinsic Motivation Explanation/Answer- When a behavior is done for any reason outside of inherent pleasure. Intrinsic Motivation Explanation/Answer- Behavior that is directed by personal (internal) satisfaction such as personal enjoyment as well as striving for self- determination and competence. Controlled Motives Explanation/Answer- Those with motives who feel outside or internal pressure to do certain behaviors. Evidence-Based Practice Explanation/Answer- A three-pronged approach to working with clients, which consists of making decisions based on the weight of the scientific evidence, field observations, and individual client needs and preferences. Prediction Explanation/Answer- An expected outcome generated from a hypothesis Theory Explanation/Answer- A hypothesis or set of hypotheses for which a large body of high-quality evidence has been accumulated. Metabolism Explanation/Answer- Chemical processes occurring within the body to convert food to energy. Thermic Effect of Food (TEF) Explanation/Answer- represents the increase in energy expenditure after consuming a meal. Thermic Effect of Activity (TEA) Explanation/Answer- accounts for the most variability of daily energy expenditure. Non-Exercise Activity Thermogenesis (NEAT) Explanation/Answer- energy expended for everything we do that is not sleeping, eating or exercising. Lipogenesis Explanation/Answer- The biological process of combining free fatty acids with glycerol to form triglycerides. Lipolysis Explanation/Answer- The biological process of breaking stored triglycerides into free fatty acids and glycerol. Glycogenolysis Explanation/Answer- The process of breaking down the glycogen molecule into its individual glucose units for entry into the energy pathways. Gluconeogenesis Explanation/Answer- A metabolic pathway that results in the generation of glucose from non-carbohydrate carbon substrates such as lactate, glycerol and glucogenic amino acids. Leptin Explanation/Answer- A hormone produced by adipose (fat) cells that acts as a satiety factor in regulating appetite. Ghrelin Explanation/Answer- A hunger-arousing hormone secreted by an empty stomach. CCK (cholecystokinin) Explanation/Answer- hormone released in the gastrointestinal system and is responsible for stimulating the digestion of fat and protein. NPY (neuropeptide Y) Explanation/Answer- neurotransmitter found in several brain areas, most notably the hypothalamus, that stimulates eating behavior and reduces metabolism, promoting positive energy balance and weight gain. Insulin Explanation/Answer- hormone produced by the pancreas that is released when blood glucose levels are high, promoting the uptake of glucose for fuel or storage as glycogen. Insulin helps keeps blood-sugar levels from getting too high, also referred to as hyperglycemia. Glucagon Explanation/Answer- hormone that is released when blood sugars decrease below a certain threshold. It stimulates the breakdown of stored glucose (glycogen) in the liver, releasing additional glucose into the bloodstream for fuel. ATP-PC system Explanation/Answer- energy system producing ATP during high intensity, short duration exercise. Phosphocreatine decomposes and releases large amount of energy used to construct ATP. provides energy for muscle contraction for up to 10 seconds. Anaerobic Glycolytic System Explanation/Answer- Glucose is used for fuel and is either blood glucose or muscle glycogen, broken down in to pyruvic acid, when there is insufficient oxygen it then is transformed into lactic acid. Energy up to 2 minutes. Aerobic Energy System Explanation/Answer- virtually unlimited capacity for making ATP, uses carbs, fat, protein for fuel. Slow to produce ATP. Lasts anywhere from 2 minutes to a few hours. Acid-Base Balance Explanation/Answer- The process of achieving, or the state of, equilibrium between acidic and alkaline molecules. Cell Signaling Explanation/Answer- Process of communication between cells by biological messengers to govern cellular function. Organic Molecules Explanation/Answer- Chemical structures containing only carbon, hydrogen, oxygen, and/or nitrogen. Amino Acids Explanation/Answer- The organic building blocks of proteins containing both a carboxyl and an amino group. Essential Amino Acids (EAA) Explanation/Answer- Amino acids that are necessary for bodily functions but cannot be synthesized by the body and, therefore, must be obtained in the diet. Phenylalanine Valine Threonine Tryptophan Isoleucine Methionine Histidine Arginine* Lysine Leucine Branched Chain Amino Acid Explanation/Answer- The three essential amino acids (leucine, isoleucine, and valine) which are abundant in skeletal muscle tissue and named for their branch-like structure. conditionally essential amino acids Explanation/Answer- amino acids that are normally considered nonessential but become essential under certain circumstances when the body's need for them exceeds the ability to produce them. nonessential amino acids Explanation/Answer- amino acids that the body can synthesize & normally do not need to be obtained in the diet. protein synthesis Explanation/Answer- Process of joining amino acids with peptide bonds to form proteins. dehydration synthesis Explanation/Answer- The joining of two large molecules by removing one hydrogen from one molecule and a hydroxyl group (OH) from another molecule and then binding the two larger molecules together on the newly freed bonds. Peptide Bond Explanation/Answer- The bond between two amino acids, occurring between the carboxyl group of one and the amino group of the other. Hydrolysis Explanation/Answer- Breakdown of one large molecule into two smaller molecules via the donation of one hydrogen and one hydroxyl group from water to the smaller molecules, respectively. Dipeptide Explanation/Answer- Two amino acids bonded together tripeptide Explanation/Answer- 3 amino acids Sugars Explanation/Answer- Sweets (candy), sugar (cane sugar), fruit, and milk Monosaccharides Explanation/Answer- They define the single sugar units of glucose, fructose, and galactose and represent the absorbable forms of carbohydrates for the body. Disaccharides Explanation/Answer- They define pairs of sugar units. The three nutritionally important ones to humans are sucrose, maltose, and lactose. Polysaccharides Explanation/Answer- They define glucose chains longer than 10 units in length, but they can be as large as several thousand glucose units in length. Oligosaccharides Explanation/Answer- They define sugar units ranging from 3 to 10 units in length and are largely indigestible to humans. typically found in legumes Sucrose Explanation/Answer- one glucose molecule joined with one fructose molecule. Examples include cane sugar, brown sugar, and date sugar. Sucrose contributes as a primary sugar in most fruits. Lactose Explanation/Answer- comprised of one glucose molecule joined with one galactose molecule. It is only found in dairy products. Maltose Explanation/Answer- comprised of two glucose molecules. Examples include corn syrup, brown rice syrup, and molasses. Amylose Explanation/Answer- A straight-chain and digestible form of starch containing glucose molecules. Amylopectin Explanation/Answer- A branched-chain and digestible form of starch containing glucose molecules. Soluble Fiber Explanation/Answer- A type of dietary fiber that dissolves in water to form a gel, associated with heart health benefits and glucose control. Insoluble Fiber Explanation/Answer- A type of dietary fiber that does not dissolve in water, associated with promoting bowel regularity. Diverticulosis Explanation/Answer- A condition that occurs when pockets of collected stool called diverticula form in the walls of the digestive tract, forcing the inner layer of the intestinal wall to push through its outer lining. Functional Fiber Explanation/Answer- A compound derived from isolated indigestible fiber to potentially provide some of the health-promoting benefits of natural fiber. Glycogen Explanation/Answer- The storage molecule of carbohydrate found in animals and located in muscle and liver cells. Triglycerides Explanation/Answer- The primary storage and transportable form of fats in the body, composed of three free fatty acids bound to a glycerol backbone. Ketones Explanation/Answer- A group of incompletely metabolized fat fragments that are normally produced during fat metabolism in the absence of adequate carbohydrates. Bolus Explanation/Answer- A mass of food that has been chewed and is now ready to initiate the swallowing process. Chyme Explanation/Answer- The partially digested, semi-fluid mass of food expelled by the stomach to the duodenum. Jejunum Explanation/Answer- It is the second section of the small intestine where digestion and absorption occur. It is located immediately after the duodenum and leads into the ileum. Ileum Explanation/Answer- It is the final section of the small intestine where lots of absorption occurs. It is located immediately after the jejunum and leads into the large intestine. Brush Border Explanation/Answer- The wall of the small intestine, composed of villi and microvilli, that enhance the region's surface area for the final stages of digestion and absorption. Villi Explanation/Answer- These are small, finger-like projections located on the walls of the intestine that extend into the intestinal tract that serve to increase the body's surface area for absorption of nutrients. Cirrhosis Explanation/Answer- A liver disease marked by the replacement of healthy liver tissue with scar tissue that is a result of alcohol abuse. Non-alcoholic fatty liver disease Explanation/Answer- The development of a fatty liver resulting from excessive quantities of fats being deposited from causes that exclude alcohol. Catabolic Explanation/Answer- The breakdown of nutrients to release energy. Glycemic Load Explanation/Answer- A method for determining how the quantity of carbohydrates consumed impact blood sugar levels. Hydrophobic Explanation/Answer- Water fearing - will not dissolve in, or react with, water. Cardiovascular Disease Explanation/Answer- Conditions involving the narrowing or blockage of blood vessels that can cause a heart attack, chest pain, or stroke. Lipids Explanation/Answer- Compounds that are fatty acids or their derivatives. Fatty Acids Explanation/Answer- Organic compounds with long hydrocarbon chains that are saturated or unsaturated. Phospholipids Explanation/Answer- Comprised of two fatty acids, a phosphate group, and a glycerol molecule. The phosphate group head is water soluble and the fatty acid tail is water insoluble. They align themselves to form the cell membrane. Cholesterol Explanation/Answer- A lipid-like waxy substance found in all cell membranes, most body tissues, and body fluids - the body needs some cholesterol to make steroid hormones and vitamin D. Some cholesterol is obtained from foods like eggs, cheese, and shellfish. Most cholesterol is produced by the body. Saturated Fatty Acids Explanation/Answer- Fatty acids that have the maximum number of hydrogen molecules and contain only single bonds between their carbon atoms. Foods high in saturated fatty acids are usually solid at room temperature (like butter) and are often found in animal fat, palm oil, and coconut oil. Unsaturated Fatty Acids Explanation/Answer- Fatty acids that have one or more double bonds between the carbon atoms in the carbon chain. These are typically liquid at room temperature, relatively unstable, and are prone to oxidative damage. Adequate Intake (AI) Explanation/Answer- The recommended average daily intake level based on observed or experimentally determined estimates of nutrient intake by groups of apparently healthy people that are assumed to be adequate - the AI is used when an RDA cannot be determined. Membrane Explanation/Answer- A thin, soft, pliable layer that acts as a boundary, lining, or partition around an organism or cell. Selective Permeability Explanation/Answer- Monitors what materials enter and exit a cell. Adipocytes Explanation/Answer- Cells specialized in the storage of fat that makes up adipose tissue. Emulsifier Explanation/Answer- A substance used to bind a hydrophobic and hydrophilic compound. Enzymes Explanation/Answer- A protein molecule that acts as a catalyst to bring about a biochemical reaction, thus speeding up the process. Digestion Process Explanation/Answer- 1. Mouth - chewing 2. Stomach 3. Small Intestine 4. Portal Vein/Liver/Circulation Bile Explanation/Answer- An alkaline fluid that aids in digestion - it is secreted by the liver and stored in the gall bladder. Micelle Explanation/Answer- A compound comprised of bile salts (water-loving) surrounding monoglycerides, free fatty acids, and fat-soluble vitamins (water phobic) in order for absorption to occur. Lymphatic System Explanation/Answer- An extensive network of vessels passing through almost all bodily tissues that produce and transport lymph (colorless fluid of white blood cells). Lipoprotein Lipase Explanation/Answer- An enzyme found in the endothelium of the cells that breaks down triglycerides into fatty acids and a glycerol for the cell to use. Endothelium Explanation/Answer- Cells that line the inner surface of blood vessels and other lymphatic tissue. Beta-Oxidation Explanation/Answer- The process that occurs within the cell's mitochondria to produce glycerol and fatty acids. Acetyl-CoA Explanation/Answer- A molecule that participates in biochemical reactions in protein, carbohydrate, and lipid metabolism, producing energy. Ketone Bodies Explanation/Answer- A group of incompletely metabolized fat fragments that are normally produced during fat metabolism in the absence of adequate carbohydrates. Ethanol Explanation/Answer- The form of alcohol found in an alcoholic beverage. Alcohol Dehydrogenase (ADH) Explanation/Answer- The primary enzyme involved in metabolism of ethanol. First-Pass Metabolism Explanation/Answer- The initial metabolism of ethanol occurring in the stomach. Rate of Absorption Explanation/Answer- The speed at which ethanol enters the bloodstream from the stomach. Blood Alcohol Content (BAC) Explanation/Answer- The amount of ethanol in the blood relative to water. Acetaldehyde Explanation/Answer- The toxic product of ethanol metabolism, which has to be further metabolized immediately to avoid its toxic effects. Acetaldehyde Dehydrogenase Explanation/Answer- The enzyme used to metabolize toxic acetaldehyde. Moderate Drinking Explanation/Answer- A safe level of alcohol consumption recommended by the Dietary Guidelines for Americans - one standard drink per day for females, two standard drinks per day for males. Standard Drink Explanation/Answer- Any alcoholic beverage that contains 0.6 ounces of ethanol. NASM Nutrition Certification Study Guide/Nutrition Specialist Exam Complete Study Guide 2023-2024 Graded A+++ Disease Explanation/Answer- A disorder of structure or function in a human, animal, or plant, especially one that produces specific signs or symptoms, affects a specific location, and is not simply a direct result of physical injury. Noncommunicable Disease Explanation/Answer- A noncommunicable disease (NCD) is a medical condition or disease that is not caused by infectious agents; it can refer to chronic diseases which last for long periods of time and progress slowly. Communicable Disease Explanation/Answer- Infectious diseases caused by microorganisms such as bacteria, viruses, parasites, and fungi that can be spread (directly or indirectly) from one person to another. Wellness Explanation/Answer- The fluid process of improving the emotional, occupational, physical, social, intellectual, and spiritual components of life, dynamically leading to a better state of health and well-being. Obese Explanation/Answer- A high degree of excess body fat - a BMI greater than 30. SCOFF questionnaire Explanation/Answer- Basic yet reliable set of five questions that help assess whether an eating disorder exists. Do you make yourself Sick because you feel uncomfortably full? Do you worry that you have lost Control over how much you eat? Have you recently lost more than One stone (14 lbs) in a 3-month period? Do you believe yourself to be Fat when others say you are too thin? Would you say that Food dominates your life? Quantitative Research Explanation/Answer- Focuses on variables that can be directly measured and assessed. Qualitative Research Explanation/Answer- Focuses on people in terms of how situations and experiences are perceived and how people interact and utilizes interviews and observations where the results are grouped together by themes that have emerged. Scientific Method Explanation/Answer- The process of formulating explanations about the natural world and testing those explanations with experiments and data. 1. Identify a Problem 2. Formulate a hypothesis 3. Design a study to test the hypothesis 4. Collect data 5. Discard or change the hypothesis OR continue testing Self-Determination Theory (SDT) Explanation/Answer- A motivational theory that describes individuals psychological needs for growth - self-determination theory also describes different types of motivational regulation and considers these regulations anywhere on a continuum of motivation. Amotivation Explanation/Answer- A state in which a person is not motivated to behave. Extrinsic Motivation Explanation/Answer- When a behavior is done for any reason outside of inherent pleasure. Intrinsic Motivation Explanation/Answer- Behavior that is directed by personal (internal) satisfaction such as personal enjoyment as well as striving for self- determination and competence. Controlled Motives Explanation/Answer- Those with motives who feel outside or internal pressure to do certain behaviors. Evidence-Based Practice Explanation/Answer- A three-pronged approach to working with clients, which consists of making decisions based on the weight of the scientific evidence, field observations, and individual client needs and preferences. Prediction Explanation/Answer- An expected outcome generated from a hypothesis Theory Explanation/Answer- A hypothesis or set of hypotheses for which a large body of high-quality evidence has been accumulated. Metabolism Explanation/Answer- Chemical processes occurring within the body to convert food to energy. Thermic Effect of Food (TEF) Explanation/Answer- represents the increase in energy expenditure after consuming a meal. Thermic Effect of Activity (TEA) Explanation/Answer- accounts for the most variability of daily energy expenditure. Non-Exercise Activity Thermogenesis (NEAT) Explanation/Answer- energy expended for everything we do that is not sleeping, eating or exercising. Lipogenesis Explanation/Answer- The biological process of combining free fatty acids with glycerol to form triglycerides. Lipolysis Explanation/Answer- The biological process of breaking stored triglycerides into free fatty acids and glycerol. Glycogenolysis Explanation/Answer- The process of breaking down the glycogen molecule into its individual glucose units for entry into the energy pathways. Gluconeogenesis Explanation/Answer- A metabolic pathway that results in the generation of glucose from non-carbohydrate carbon substrates such as lactate, glycerol and glucogenic amino acids. Leptin Explanation/Answer- A hormone produced by adipose (fat) cells that acts as a satiety factor in regulating appetite. Ghrelin Explanation/Answer- A hunger-arousing hormone secreted by an empty stomach. CCK (cholecystokinin) Explanation/Answer- hormone released in the gastrointestinal system and is responsible for stimulating the digestion of fat and protein. NPY (neuropeptide Y) Explanation/Answer- neurotransmitter found in several brain areas, most notably the hypothalamus, that stimulates eating behavior and reduces metabolism, promoting positive energy balance and weight gain. Insulin Explanation/Answer- hormone produced by the pancreas that is released when blood glucose levels are high, promoting the uptake of glucose for fuel or storage as glycogen. Insulin helps keeps blood-sugar levels from getting too high, also referred to as hyperglycemia. Glucagon Explanation/Answer- hormone that is released when blood sugars decrease below a certain threshold. It stimulates the breakdown of stored glucose (glycogen) in the liver, releasing additional glucose into the bloodstream for fuel. ATP-PC system Explanation/Answer- energy system producing ATP during high intensity, short duration exercise. Phosphocreatine decomposes and releases large amount of energy used to construct ATP. provides energy for muscle contraction for up to 10 seconds. Anaerobic Glycolytic System Explanation/Answer- Glucose is used for fuel and is either blood glucose or muscle glycogen, broken down in to pyruvic acid, when there is insufficient oxygen it then is transformed into lactic acid. Energy up to 2 minutes. Aerobic Energy System Explanation/Answer- virtually unlimited capacity for making ATP, uses carbs, fat, protein for fuel. Slow to produce ATP. Lasts anywhere from 2 minutes to a few hours. Acid-Base Balance Explanation/Answer- The process of achieving, or the state of, equilibrium between acidic and alkaline molecules. Cell Signaling Explanation/Answer- Process of communication between cells by biological messengers to govern cellular function. Organic Molecules Explanation/Answer- Chemical structures containing only carbon, hydrogen, oxygen, and/or nitrogen. Amino Acids Explanation/Answer- The organic building blocks of proteins containing both a carboxyl and an amino group. Essential Amino Acids (EAA) Explanation/Answer- Amino acids that are necessary for bodily functions but cannot be synthesized by the body and, therefore, must be obtained in the diet. Phenylalanine Valine Threonine Tryptophan Isoleucine Methionine Histidine Arginine* Lysine Leucine Branched Chain Amino Acid Explanation/Answer- The three essential amino acids (leucine, isoleucine, and valine) which are abundant in skeletal muscle tissue and named for their branch-like structure. conditionally essential amino acids Explanation/Answer- amino acids that are normally considered nonessential but become essential under certain circumstances when the body's need for them exceeds the ability to produce them. nonessential amino acids Explanation/Answer- amino acids that the body can synthesize & normally do not need to be obtained in the diet. protein synthesis Explanation/Answer- Process of joining amino acids with peptide bonds to form proteins. dehydration synthesis Explanation/Answer- The joining of two large molecules by removing one hydrogen from one molecule and a hydroxyl group (OH) from another molecule and then binding the two larger molecules together on the newly freed bonds. Peptide Bond Explanation/Answer- The bond between two amino acids, occurring between the carboxyl group of one and the amino group of the other. Hydrolysis Explanation/Answer- Breakdown of one large molecule into two smaller molecules via the donation of one hydrogen and one hydroxyl group from water to the smaller molecules, respectively. Dipeptide Explanation/Answer- Two amino acids bonded together tripeptide Explanation/Answer- 3 amino acids Sugars Explanation/Answer- Sweets (candy), sugar (cane sugar), fruit, and milk Monosaccharides Explanation/Answer- They define the single sugar units of glucose, fructose, and galactose and represent the absorbable forms of carbohydrates for the body. Disaccharides Explanation/Answer- They define pairs of sugar units. The three nutritionally important ones to humans are sucrose, maltose, and lactose. Polysaccharides Explanation/Answer- They define glucose chains longer than 10 units in length, but they can be as large as several thousand glucose units in length. Oligosaccharides Explanation/Answer- They define sugar units ranging from 3 to 10 units in length and are largely indigestible to humans. typically found in legumes Sucrose Explanation/Answer- one glucose molecule joined with one fructose molecule. Examples include cane sugar, brown sugar, and date sugar. Sucrose contributes as a primary sugar in most fruits. Lactose Explanation/Answer- comprised of one glucose molecule joined with one galactose molecule. It is only found in dairy products. Maltose Explanation/Answer- comprised of two glucose molecules. Examples include corn syrup, brown rice syrup, and molasses. Amylose Explanation/Answer- A straight-chain and digestible form of starch containing glucose molecules. Amylopectin Explanation/Answer- A branched-chain and digestible form of starch containing glucose molecules. Soluble Fiber Explanation/Answer- A type of dietary fiber that dissolves in water to form a gel, associated with heart health benefits and glucose control. Insoluble Fiber Explanation/Answer- A type of dietary fiber that does not dissolve in water, associated with promoting bowel regularity. Diverticulosis Explanation/Answer- A condition that occurs when pockets of collected stool called diverticula form in the walls of the digestive tract, forcing the inner layer of the intestinal wall to push through its outer lining. Functional Fiber Explanation/Answer- A compound derived from isolated indigestible fiber to potentially provide some of the health-promoting benefits of natural fiber. Glycogen Explanation/Answer- The storage molecule of carbohydrate found in animals and located in muscle and liver cells. Triglycerides Explanation/Answer- The primary storage and transportable form of fats in the body, composed of three free fatty acids bound to a glycerol backbone. Ketones Explanation/Answer- A group of incompletely metabolized fat fragments that are normally produced during fat metabolism in the absence of adequate carbohydrates. Bolus Explanation/Answer- A mass of food that has been chewed and is now ready to initiate the swallowing process. Chyme Explanation/Answer- The partially digested, semi-fluid mass of food expelled by the stomach to the duodenum. Jejunum Explanation/Answer- It is the second section of the small intestine where digestion and absorption occur. It is located immediately after the duodenum and leads into the ileum. Ileum Explanation/Answer- It is the final section of the small intestine where lots of absorption occurs. It is located immediately after the jejunum and leads into the large intestine. Brush Border Explanation/Answer- The wall of the small intestine, composed of villi and microvilli, that enhance the region's surface area for the final stages of digestion and absorption. Villi Explanation/Answer- These are small, finger-like projections located on the walls of the intestine that extend into the intestinal tract that serve to increase the body's surface area for absorption of nutrients. Cirrhosis Explanation/Answer- A liver disease marked by the replacement of healthy liver tissue with scar tissue that is a result of alcohol abuse. Non-alcoholic fatty liver disease Explanation/Answer- The development of a fatty liver resulting from excessive quantities of fats being deposited from causes that exclude alcohol. Catabolic Explanation/Answer- The breakdown of nutrients to release energy. Glycemic Load Explanation/Answer- A method for determining how the quantity of carbohydrates consumed impact blood sugar levels. Hydrophobic Explanation/Answer- Water fearing - will not dissolve in, or react with, water. Cardiovascular Disease Explanation/Answer- Conditions involving the narrowing or blockage of blood vessels that can cause a heart attack, chest pain, or stroke. Lipids Explanation/Answer- Compounds that are fatty acids or their derivatives. Fatty Acids Explanation/Answer- Organic compounds with long hydrocarbon chains that are saturated or unsaturated. Phospholipids Explanation/Answer- Comprised of two fatty acids, a phosphate group, and a glycerol molecule. The phosphate group head is water soluble and the fatty acid tail is water insoluble. They align themselves to form the cell membrane. Cholesterol Explanation/Answer- A lipid-like waxy substance found in all cell membranes, most body tissues, and body fluids - the body needs some cholesterol to make steroid hormones and vitamin D. Some cholesterol is obtained from foods like eggs, cheese, and shellfish. Most cholesterol is produced by the body. Saturated Fatty Acids Explanation/Answer- Fatty acids that have the maximum number of hydrogen molecules and contain only single bonds between their carbon atoms. Foods high in saturated fatty acids are usually solid at room temperature (like butter) and are often found in animal fat, palm oil, and coconut oil. Unsaturated Fatty Acids Explanation/Answer- Fatty acids that have one or more double bonds between the carbon atoms in the carbon chain. These are typically liquid at room temperature, relatively unstable, and are prone to oxidative damage. Adequate Intake (AI) Explanation/Answer- The recommended average daily intake level based on observed or experimentally determined estimates of nutrient intake by groups of apparently healthy people that are assumed to be adequate - the AI is used when an RDA cannot be determined. Membrane Explanation/Answer- A thin, soft, pliable layer that acts as a boundary, lining, or partition around an organism or cell. Selective Permeability Explanation/Answer- Monitors what materials enter and exit a cell. Adipocytes Explanation/Answer- Cells specialized in the storage of fat that makes up adipose tissue. Emulsifier Explanation/Answer- A substance used to bind a hydrophobic and hydrophilic compound. Enzymes Explanation/Answer- A protein molecule that acts as a catalyst to bring about a biochemical reaction, thus speeding up the process. Digestion Process Explanation/Answer- 1. Mouth - chewing 2. Stomach 3. Small Intestine 4. Portal Vein/Liver/Circulation Bile Explanation/Answer- An alkaline fluid that aids in digestion - it is secreted by the liver and stored in the gall bladder. Micelle Explanation/Answer- A compound comprised of bile salts (water-loving) surrounding monoglycerides, free fatty acids, and fat-soluble vitamins (water phobic) in order for absorption to occur. Lymphatic System Explanation/Answer- An extensive network of vessels passing through almost all bodily tissues that produce and transport lymph (colorless fluid of white blood cells). Lipoprotein Lipase Explanation/Answer- An enzyme found in the endothelium of the cells that breaks down triglycerides into fatty acids and a glycerol for the cell to use. Endothelium Explanation/Answer- Cells that line the inner surface of blood vessels and other lymphatic tissue. Beta-Oxidation Explanation/Answer- The process that occurs within the cell's mitochondria to produce glycerol and fatty acids. Acetyl-CoA Explanation/Answer- A molecule that participates in biochemical reactions in protein, carbohydrate, and lipid metabolism, producing energy. Ketone Bodies Explanation/Answer- A group of incompletely metabolized fat fragments that are normally produced during fat metabolism in the absence of adequate carbohydrates. Ethanol Explanation/Answer- The form of alcohol found in an alcoholic beverage. Alcohol Dehydrogenase (ADH) Explanation/Answer- The primary enzyme involved in metabolism of ethanol. First-Pass Metabolism Explanation/Answer- The initial metabolism of ethanol occurring in the stomach. Rate of Absorption Explanation/Answer- The speed at which ethanol enters the bloodstream from the stomach. Blood Alcohol Content (BAC) Explanation/Answer- The amount of ethanol in the blood relative to water. Acetaldehyde Explanation/Answer- The toxic product of ethanol metabolism, which has to be further metabolized immediately to avoid its toxic effects. Acetaldehyde Dehydrogenase Explanation/Answer- The enzyme used to metabolize toxic acetaldehyde. Moderate Drinking Explanation/Answer- A safe level of alcohol consumption recommended by the Dietary Guidelines for Americans - one standard drink per day for females, two standard drinks per day for males. Standard Drink Explanation/Answer- Any alcoholic beverage that contains 0.6 ounces of ethanol. High-Risk Drinking Explanation/Answer- The level of consumption at which the risk of alcohol-related harm is greatly increased. Binge Drinking Explanation/Answer- Consumption of a large amount of alcohol in a single session. Discretionary Energy Explanation/Answer- Calories left over in a diet once nutritional requirements have been met. Micronutrients Explanation/Answer- Nutrients required in smaller quantities, including vitamins and minerals. Coenzymes and Cofactors Explanation/Answer- Coenzymes and cofactors are compounds or molecules that help enzymes work. For example, vitamin C is a coenzyme that helps make collagen. Metabolic Reactions Explanation/Answer- Metabolic reactions are chemical processes that occur in the body that help sustain life. Mitochondria Explanation/Answer- Organelles (small structures inside cells) where the majority of energy production, specifically aerobic metabolism, occurs - "the powerhouse of the cell." Electron Transport Chain Explanation/Answer- A chemical process where most of the ATP in the body is produced - the basic principle behind the electron transport chain is that an electron gradient produces ATP. Krebs Cycle Explanation/Answer- Also known as the Citric Acid cycle, a sequence of biochemical reactions through which most living organisms produce energy using aerobic metabolism (i.e., in the presence of oxygen). Water-Soluble Explanation/Answer- The ability to be dissolved in water - for example, salt, which is sodium-chloride, dissolves in water and is considered water-soluble. Vitamin B1 Explanation/Answer- Commonly referred to as thiamine, is critical in the metabolism of sugar and amino acids as well as central nervous system function. Retinoic Acid Explanation/Answer- A metabolite of vitamin A that mediates the functions of vitamin A required for growth and development. Vitamin D Explanation/Answer- A fat-soluble vitamin present in very few foods - much of the vitamin D found in our bodies comes from the conversion of cholesterol from direct exposure to sunlight. This makes it unique among the fat- soluble vitamins in that dietary sources are often not sufficient to maintain adequate levels. Sunlight and/or supplementation is necessary. Vitamin E Explanation/Answer- A class of compounds - the most common ones are known as the tocopherols and the tocotrienols, each of which have four types: alpha, beta, gamma, and delta. Vitamin E is one of the main antioxidant molecules in the body and it protects cells from oxidative damage. Vitamin K Explanation/Answer- A family of compounds that have a similar structure and function - they are involved in regulating blood clotting as well as calcium metabolism. Calcium Explanation/Answer- A mineral that is required for life and helps the body build bones and maintain their strength. Osteoporosis Explanation/Answer- A condition of weakened bones where bones lose their density - calcium is a key piece of bone structure and calcium deficiency can lead to osteoporosis. Chromium Explanation/Answer- An essential trace mineral that can improve insulin sensitivity and enhance macronutrient metabolism. Trace Element Explanation/Answer- An element that is only required in minute amounts in the human body. Redox System Explanation/Answer- The process and reaction between two substances in which one substance is oxidized and the other reduced. Nonessential Mineral Explanation/Answer- Minerals that are not required for human function and/or optimal health. Goiter Explanation/Answer- The swelling of the neck resulting from enlargement of the thyroid gland. Hypothyroidism Explanation/Answer- A condition in which your thyroid does not produce enough thyroid hormones. Myoglobin Explanation/Answer- A protein that carries and stores oxygen in muscle cells. Heme Explanation/Answer- A form of dietary iron found only in animal meat. Nonheme Explanation/Answer- A form of dietary iron found in plant-based foods. Magnesium Explanation/Answer- A mineral that is required for energy production, oxidative phosphorylation, and glycolysis. Mercury Explanation/Answer- A trace element that finds its way into the human diet, has no necessary function, and is highly toxic, especially during development in utero and early childhood. Potassium Explanation/Answer- A mineral that is present in all tissues in the body and is required for maintaining concentration gradients, fluid volume, and cardiac rhythm. Hypokalemia Explanation/Answer- A condition where the concentration of potassium in the blood drops below normal levels. Selenium Explanation/Answer- The key component of several selenoproteins that serve as antioxidants or in the regeneration of antioxidants. Sodium Explanation/Answer- A mineral that is present in virtually every tissue of the body and is essential for maintaining gradient balance, fluid status, and cardiac rhythm. Hyponatremia Explanation/Answer- A condition where the concentration of sodium in the blood drops below normal levels - this often happens when people sweat a lot or consume too much water and not enough electrolytes. Zinc Explanation/Answer- A mineral that provides structure to cells and helps reactions occur - it is the most abundant intracellular of the trace elements and plays regulatory roles in transcription via transcription factors, stabilizes nucleic acids, and is neccesary for the creation of tubulin, giving cells their internal rigid structure and allowing them to properly maintain their shape and function. Bioavailability Explanation/Answer- The extent to which an ingredient, food, or other substance is absorbed by the body. Estimated Average Requirement (EAR) Explanation/Answer- A nutrient intake value that is estimated to meet the requirement of half the healthy individuals in a group. Tolerable Upper Intake Level (UL) Explanation/Answer- The highest level of daily nutrient intake that is likely to pose no risk of adverse health effects to almost all individuals in the general population - as intake increases above the UL, the risk of adverse effects increases. Intracellular Fluid (ICF) Explanation/Answer- The water contained within a cell's membrane, makes up approximately 2/3 of total body water. Extracellular Fluid (ECF) Explanation/Answer- The water found outside of the body's cells - ECF is found between cells and transported throughout the body via arteries, veins, and capillaries. Osmolality Explanation/Answer- Describes the concentration of solutes in a liquid - various compartments hold fluids but the primary regulator of hydration status is the osmolality of ECF, specifically plasma osmolality. Multiple sites in the body house osmoreceptors that detect shifts in osmolality and generate responses to return the body to fluid and sodium homeostasis. Dipsogenic Signal Explanation/Answer- Physiological factors such as high osmolality or low blood pressure, which prompt sodium and water appetite. Baroreceptors Explanation/Answer- Specialized nerves that can sense change in pressure in the heart or blood vessels. Hypo-Osmotic Explanation/Answer- A solution with a lesser concentration of solute (i.e., fresh water compared to salt water). Gastric Emptying Rate (GER) Explanation/Answer- The rate at which fluids and their contents pass through the stomach via the pyloric sphincter and into the small intestine - the faster and more complete the GER, the more quickly carbohydrates and electrolytes can be absorbed into the mesentery system, where they feed the liver first and then the rest of the body via the vascular system. Anabolic Resistance Explanation/Answer- A blunted muscle synthesis response to resistance training, amino acids, and protein - observed more in older adults than younger populations. Leucine Explanation/Answer- An essential and branched chain amino acid, identified as the initiator of muscle protein synthesis. Whey Protein Explanation/Answer- Whey protein concentrate is the liquid fraction of milk and is typically about 80% protein with small amounts of carbohydrates, fat, and lactose. Lactose Explanation/Answer- A naturally occurring sugar present in milk and milk products. Casein Protein Explanation/Answer- Casein makes up 80% of the protein in milk. Although it is a complete protein source, it contains less leucine and is insoluble in acid, forming clots in the stomach acid, thereby leading to slower digestion and absorption. As such, casein protein supplementation has been shown to stimulate MPS to a lesser extent than whey protein supplementation and leads to lower resistance-training-induced gains in lean mass Plant Protein Explanation/Answer- Plant-based protein supplements are growing in popularity and are often composed of one or more protein sources from soy, peas, rice, and others. In terms of stimulating MPS, soy protein has been shown to be inferior to whey and casein due to lower leucine content, fewer essential amino acids, and lower bioavailability Bioavailability Explanation/Answer- The extent to which an ingredient, food, or other substance is absorbed by the body. Acceptable Macronutrient Distribution Range (AMDR) Explanation/Answer- A range of intakes for carbohydrates, protein, and fats set by the Food and Nutrition Board of the National Academy of Medicine recommended to meet the nutritional needs of most individuals and reduce risk of chronic disease. HMB (Hydroxy-Methylbutyrate) Explanation/Answer- Hydroxy-Methylbutyrate is a byproduct of the essential branched chain amino acid, leucine, identified as the primary initiator of muscle protein synthesis. Caffeine Explanation/Answer- Caffeine (1,3,7-trimethyl-xanthine) is a naturally occurring substance in coffee beans, kola nuts, guarana seeds, yerba mate, and tea leaves, and it is also synthesized in a lab as caffeine anhydrous. It stimulates the nervous system and has been shown to modestly increase daily energy expenditure, decrease energy intake, reduce perceived-effort-level of exercise, and improve feelings of energy and alertness Low to moderate doses of caffeine at 3 to 4 milligrams/kilograms of body weight, not to exceed 400 to 500 milligrams/day Capsaicin Explanation/Answer- Capsaicin is one of five naturally present capsaicinoids in red chili peppers and is purported to be a natural weight control due to its ability to stimulate thermogenesis, increase body temperature, and decrease food intake Capsaicin may have a slight positive impact on energy expenditure, appetite, and food intake when consumed in 2- to 4-milligram doses before meals. Meal Replacements Explanation/Answer- Supplements promoted as fat burners have a limited impact on weight loss with most ingredients lacking quality evidence. However, the use of protein-rich meal replacements one to two times/day has been shown to improve weight-loss success, body composition, and maintenance of a healthy body weight. Beta Alanine Explanation/Answer- For healthy individuals who perform primarily high-intensity exercise lasting 30 seconds to 10 minutes, beta alanine supplementation may offer a performance benefit. Typical use includes a 2- to 4- week loading phase using 4 to 6 grams daily in divided doses. Skin tingling, a phenomenon known as paresthesia, is a reported side effect and may be minimized by taking daily doses in two to three smaller servings throughout the day and may diminish with continued use. Sodium Bicarbonate Explanation/Answer- Sodium bicarbonate acts as a buffering agent during high-intensity training between 60 seconds and 10 minutes. Typical use includes single doses of 0.2 to 0.4 gram/kilogram body weight taken 1 to 2.5 hours before exercise or split doses over 3 hours. GI upset is reported with use and may be alleviated with split doses and/or ingestion with carbohydrate. Psychology Explanation/Answer- The study of the mind and behaviors. Empathy Explanation/Answer- The ability to identify with another person's feelings, attitudes, or thoughts. Enhances the relationship with the client by building trust and improving communication Stages of Change Model: Precontemplation Explanation/Answer- When an individual is not thinking of changing and has no intention to change. Stages of Change Model: Contemplation Explanation/Answer- When a person is thinking about implementing change but has not yet taken any steps to get started - an individual may take action within the next 6 months. Stages of Change Model: Preparation Explanation/Answer- When a person intends to change behavior and is preparing to change, but has not yet taken action. Stages of Change Model: Maintenance Explanation/Answer- When a person has successfully implemented a behavioral change for more than 6 months. Stages of Change Model: Relapse Explanation/Answer- When a person has stopped doing the positive behavior and has returned to a previous negative behavior. Self-Esteem Explanation/Answer- How an individual views themself with regard to their worthiness and abilities. Self-Efficacy Explanation/Answer- The confidence that a person has that he or she can successfully engage in the behaviors required for a certain outcome. Body Reality Explanation/Answer- Based on a person's measurable attributes such as height, weight, body-fat percentage, and waist circumference. Body Ideal Explanation/Answer- Refers to what a person believes or wishes their own body looked like. Body Image Explanation/Answer- How someone perceives his or her body to look, which may not be how the person actually looks. Confidence Explanation/Answer- A feeling about or a belief in one's abilities or attributes. Active Listening Explanation/Answer- Act of mindfully hearing and attempting to comprehend the meaning of words spoken in a conversation. Stages of Listening: Receiving Explanation/Answer- Intentional focus on hearing what the client is sharing. Stages of Listening: Understanding Explanation/Answer- Identify meaning of what is being said. Stages of Listening: Remembering Explanation/Answer- Relates to how much is remembered about what the client has shared. Stages of Listening: Evaluation Explanation/Answer- Identify individual differences and barriers key to program development and success. Stages of Listening: Responding Explanation/Answer- Provide feedback shared by the client. Reflection Explanation/Answer- Paraphrasing words and emotions during active listening. Closed-Ended Question Explanation/Answer- Simple and direct question that can only be answered with a yes-or-no response. Open-Ended Question Explanation/Answer- Questions that create an opportunity to share experiences and views. Probing Questions Explanation/Answer- Questions used when more detail or information is needed. Divergent Questioning Explanation/Answer- Broad questions that have no right or wrong answer. Rapport Explanation/Answer- A relationship based on mutual understanding and trust. Client-Centered Explanation/Answer- Coaching approach in which clients are understood and program development is based on client needs and preferences. Motivational Interviewing (MI) Explanation/Answer- A client-centered coaching style that helps clients resolve ambivalence and elicit behavior change. Ambivalence Explanation/Answer- The state of having mixed feelings about change - a client with ambivalence wants to change and at the same time does not want to change. Proximal Rewards Explanation/Answer- Rewards that are immediate - for example, the pleasure of eating high-sugar, high-fat foods. Distal Rewards Explanation/Answer- Rewards that are far away, such as a loss of 30 pounds. Motivational Phase Explanation/Answer- The build-up of mental energy that drives the desire to behave in certain ways - behavior often needs plans. Planning Phase Explanation/Answer- Point where individuals decide how they will turn their motivation into behavior. Motivation Explanation/Answer- The collective reasons that drive a person to take action. Autonomous Motives Explanation/Answer- Behaviors that are enacted with a sense of volition and choice - autonomously motivated people want to do the behavior. External Regulation Explanation/Answer- Behavior performed to achieve some external reward or to avoid punishment - it is reflective of complying with other people's demands. Introjected Regulation Explanation/Answer- Behavior performed to avoid negative feelings (i.e., shame or guilt) or to enhance positive feelings (i.e., ego). Identified Regulation Explanation/Answer- Behavior performed because it is valued and personally important. Integrated Regulation Explanation/Answer- Behavior performed because it is fully congruent with a person's values and needs. Unconditional Positive Regard (UPR) Explanation/Answer- The support of a client regardless of what they say or do - it is the belief that the client is trying their best despite perceived destructive behaviors. Autonomy Explanation/Answer- The feeling of freedom from external influences or control - the individual is perceived to be the source of their own behavior. Change Talk Explanation/Answer- When the client voices the benefits of change and disadvantages of staying the same. Self-Regulation Explanation/Answer- An individual's ability to modify their behavior. Value Exploration Explanation/Answer- Clients discover why the goal is important to them. They then create specific behavior-oriented goals based on what their values are. Value Prioritization Explanation/Answer- When values are prioritized, behaviors are linked with the client's personal sense of a desired identity. Motivational Interviewing Strategies Explanation/Answer- 1. Express empathy through reflective listening 2. Help clients identify discrepancies between their values or goals and their behavior 3. Support self-efficacy 4. Avoid arguments 5. Adjust to client resistance Reflective Listening Explanation/Answer- Listening that clarifies and expresses an understanding of a person's own experiences and goals. Fundamental Attribution Error Explanation/Answer- When a person's behavior is attributed to "the way they are" rather than to external factors. Affirmation Explanation/Answer- A positive statement about a client's character that acknowledges their efforts. Transtheoretical Model (TTM) Explanation/Answer- Behavioral change model that demonstrates progression through stages until the change becomes part of the everyday lifestyle. Diet Record Explanation/Answer- Diet records are a common method of dietary assessment, particularly with the wide availability of mobile diet record apps. Diet records are essentially a list of all food items eaten within a specific period of time. Food Frequency Questionnaire Explanation/Answer- Food frequency questionnaires are designed to provide a big-picture view of the diet and allow for identification of intakes of particular food groups. These questionnaires often consist of a series of multiple-choice questions designed to identify the frequency of consumption of major categories of food (i.e., grain products, vegetables, fruits, meats, poultry, seafood, dairy, fats/oils, sweets, etc.). Body Composition Explanation/Answer- The makeup of an individual's body - major components of interest include fat mass and fat-free mass (i.e., water, bone, protein, etc.) Body Mass Index (BMI) Explanation/Answer- An individual's weight divided by their height squared, typically shown in units of kilograms/meters². 2-Compartment Model Explanation/Answer- Any method of body-composition assessment that divides the body into two major parts - typically, these parts are fat mass and fat-free mass. Most common methods of body-composition assessment use a 2-compartment model. 3-Compartment Model Explanation/Answer- A method of body composition assessment that divides the body into three major parts - typically, these parts are fat mass, water, and everything else (i.e., the residual). 4-Compartment Model Explanation/Answer- A method of body composition assessment that divides the body into four major parts - typically, these parts are fat mass, water, bone, and everything else (i.e., the residual). These models are viewed as a gold-standard method of body-composition assessment. Bioelectrical Impedance Analysis (BIA) Explanation/Answer- A technology that estimates body composition based on the fluid content - by determining how easily small electrical currents travel through the body, BIA can predict the amount of lean tissue (higher water content and easier flow of electricity) and fat tissue (lower water content and more resistance to electrical currents). Skinfold Method Explanation/Answer- A body composition estimation method that is based on measuring the thickness of the fat layer under the skin - using calipers, the skin and fat are pinched at certain locations on the body to determine their thickness. These measurements are placed into a series of equations, which provide an estimate of body-fat percentage. Body Density Explanation/Answer- The estimated thickness of fat under the skin at specific locations when entered into an equation. Ultrasound Technology Explanation/Answer- Uses high-frequency sound waves emitted by a probe to visualize different parts of the body. Circumference Measurements Explanation/Answer- Measurements of the circumferences of different body parts - these measurements provide some basic indication about the distribution of fat in the body, although they cannot actually distinguish between muscle and fat. Underwater Weighing (Hydrodensitometry) Explanation/Answer- A body composition assessment method that involves the estimation of the 3-dimensional volume of the body through measurement of an individual's body weight while they are completely submerged under water. Air Displacement Plethysmography (ADP) Explanation/Answer- A body composition assessment method that involves the estimation of the 3-dimensional volume of the body through measurement of an individual's displacement of air while they sit in a sealed chamber. Dual-Energy- X Ray Absorptiometry (DXA) Explanation/Answer- A body composition assessment method that measures whole-body and regional (arms, legs, and trunk) body composition using low-energy X-rays. Infrared 3-Dimensional Scanning Explanation/Answer- A body composition assessment method that involves the estimation of the 3-dimensional volume of the body using infrared sensors. Computed Tomography (CT) Explanation/Answer- Imaging procedure to create scans and pictures of inside the body. Magnetic Resonance Imaging (MRI) Explanation/Answer- A medical imaging process that measures the reaction of tissue nuclei to magnetic fields to produce images of inside the body. Hydrometry Explanation/Answer- The process of monitoring water within the body to determine body composition. Near-Infrared Interactance (NIR) Explanation/Answer- A technique using a specialized probe against the body, emitting infrared light to estimate body composition of an individual. Requirements of a Food Label Explanation/Answer- 1. The number of servings per container 2. Serving size 3. Total calories per serving 4. Amount of total fat per serving (in grams), saturated fat (in grams), and trans fat (in grams) 5. Cholesterol (in milligrams) 6. Sodium (in milligrams) 7. Total Carbohydrates (in grams) 8. Dietary Fiber (in grams) 9. Total Sugars and Added Sugars (in grams) 10. Protein (in grams) 11. Amounts and the Percent Daily Value for the following vitamins and minerals: Vitamin D, calcium, iron, and potassium Servings Per Container Explanation/Answer- The number of servings of a food or dietary supplement provided in a package, based on the specified serving size. Serving Size Explanation/Answer- Reference amount for a food or dietary supplement for which nutrition/supplement information is provided. Portion Size Explanation/Answer- The amount of food an individual chooses to serve themselves. Percent Daily Value Explanation/Answer- The amount in a serving contributed toward the recommended daily value for a nutrient, based on a 2000-calorie diet. Total Sugars Explanation/Answer- The total amount of sugar in a food (includes both added and naturally occurring sugars in a food). Added Sugar Explanation/Answer- The amount of sugar that has been added to a food product (does not include sugar that is a natural part of the food). cancer prevention inflammation management Polyphenols Explanation/Answer- Class of natural chemicals found abundantly in plants that have unique biological effects when consumed. Persistent Organic Pollutants (POPs) Explanation/Answer- A hazardous natural chemical compound that is resistant to biodegradation and thus remains in the environment for a long time. Organic Meats Explanation/Answer- 47% more omega-3 fatty acids than conventional meat with minimal differences in other nutrients More EPA, DHA, vitamin A, vitamin E Alpha-Linolenic Acid (ALA) Explanation/Answer- An essential omega-3 fatty acid that is converted into EPA and DHA within the body, albeit in limited amounts. Grass-Fed and Finished Explanation/Answer- Refers to animals that have been raised in an ecologically appropriate way; allowed to forage and graze on pasture throughout life. Lutein Explanation/Answer- A carotenoid that plays an important role within the human brain and retina as an antioxidant. Diet of Chickens Explanation/Answer- As with meat and milk, the diet of chickens influences the nutrient content of their eggs. Pastured hens lay eggs with significantly more omega-3 fatty acids (3.5x more), including a notable increase in DHA, less omega-6 fatty acids, and a lower omega-3 to omega-6 ratio than their conventional or organic counterparts. GMOs Explanation/Answer- Any organism whose genetic material has been altered using genetic engineering techniques (e.g., bacteria-mediated recombination) Benefits of GMOs Explanation/Answer- GMO crops used = less acres farmed Increased crop yields Increased nutrient content Improvements in food processing Decreased pesticide exposure Risks of GMOs Explanation/Answer- Increased pesticide exposure Expression of allergenic proteins Changes in metabolite concentrations Acrylamide Explanation/Answer- An extremely hazardous chemical that can be produced by the cooking of starchy foods (e.g., French fries). Wheat Allergy Explanation/Answer- A food allergy to wheat. Non-Celiac Gluten Sensitivity Explanation/Answer- A clinical condition induced by the ingestion of gluten leading to intestinal and/or extraintestinal symptoms that improve once the gluten-containing foodstuff is removed from the diet and celiac disease and wheat allergy have been excluded. Fermentable, Oligo-, Di-, Monosaccharides, and Polyols (FODMAPs) Explanation/Answer- Naturally occurring short-chain carbohydrates poorly absorbed in the small intestine. Intestinal Permeability Explanation/Answer- Term describing the control of material passing from inside the small intestine to the rest of the body, also known as leaky gut. Zonulin Explanation/Answer- A product that modulates the permeability of tight junctions between cells of the small intestine. Lipopolysaccharides (LPS) Explanation/Answer- An endotoxin produced by gram- negative bacteria that elicit an inflammatory response if absorbed into circulation from the gastrointestinal tract. Whole-Meal Grains Explanation/Answer- A cereal grain or pseudograin that contains the endosperm, germ, and bran Pseudograins Explanation/Answer- Grass seeds used in the same way as true cereal grains, often serving as a replacement (e.g., ground into flour or consumed as porridge) - examples include amaranth, buckwheat, and quinoa. Added Sugar Recommendations Explanation/Answer- Some health authorities recommend that no more than 5% of energy intake comes from added sugars. For a standard 2,000-kcal diet, this amounts to about 25 grams of added sugar or roughly ½ of a can of soda pop. That is not a lot and speaks volumes on how quickly these hidden sugars can add up. High Fructose Corn Syrup (HFCS) Explanation/Answer- A sweetener made from the enzymatic conversion of corn starch into glucose and fructose. Phosphofructokinase Explanation/Answer- The enzyme that turns fructose 6- phosphate to fructose 1, 6-bisphosphate, a key regulatory step in the glycolytic pathway De Novo Lipogenesis (DNL) Explanation/Answer- The process by which fatty acids are synthesized from other compounds (e.g., glucose) within the liver. Isotopic Tracer Explanation/Answer- Any radioactive atom detectable in a material in a chemical, biological, or physical system and used to mark that material for study, to observe its progress through the system, or to determine its distribution. Non-Nutritive Sweeteners (NNS) Explanation/Answer- A zero-calorie food additive that provides a sweet taste like that of sugar. Artificial Sweetener Explanation/Answer- A synthetic nonnutritive sweetener. Substituting non-nutritive sweetener for sugar Explanation/Answer- A meta- analysis of 15 randomized controlled trials reported that substituting NNS for sugar modestly reduced body weight, fat mass, and waist circumference among people who were overweight and obese. The Health Halo Effect Explanation/Answer- Describes a psychological phenomenon whereby people eat more of something they perceive as being healthy It is an unconscious sabotage to dieters and can definitely mask any benefit of replacing sugar with NNS. Maintenance Practice Explanation/Answer- Periods of body weight plateaus where a client practices maintenance of habits and becomes used to the new body weight. Metabolic Adaptation Explanation/Answer- A greater-than-expected decrease in energy expenditure due to weight loss. Buffet Effect Explanation/Answer- The tendency for people to eat more when offered a wide variety of foods. Energy Density Explanation/Answer- The amount of calories relative to the volume or weight of a food, often expressed in calories per gram. Optimal Foraging Theory (OFT) Explanation/Answer- Refers to how human brains assign value to food - OFT is defined by the calories gained from a food relative to how much energy and time is needed to obtain it. Impaired Satiety Signals Explanation/Answer- A loss of effectiveness of the signals that travel to the brain and tell people they are full. Factors Associated with Weight Maintenance Explanation/Answer- Low fat, low energy density diets Less variety High physical activity levels Consistent meal patterns and maintaining consistency throughout the week Consistent self-monitoring Greater initial weight loss and dietary adherence Reaching a self-determined goal weight Factors Associated with Weight Regain Explanation/Answer- Sedentary lifestyle Disinhibited eating Dichotomous view of foods and a rigid approach to dieting Binge eating Emotional eating, psychosocial stress, and low coping capacity Lack of social support Diet burnout Weight Cycling Explanation/Answer- Repetitive cycles of weight loss followed by weight regain where most or all of the weight is gained back. Intermittent Dietary Strategies Explanation/Answer- Alternating periods of energy restriction with periods of maintenance or diet breaks. Programming Explanation/Answer- The action or process of scheduling something. Nutrition Programming Steps Explanation/Answer- 1. Set a Goal (weight loss, muscle gain, both, sport performance) 2. Determine the total daily energy requirements adjusted for the goal. 3. Set the protein macronutrient requirement 4. Set the fat macronutrient requirement 5. Set the carbohydrate nutrient requirement 6. Individualize and convert numbers to food and habits 7. Monitor, evaluate, and adjust Periodization Explanation/Answer- Division of a training program into smaller, progressive stages. Interfering Effects Explanation/Answer- Effects that directly interfere with adaptations of specific training modalities. Basal Metabolic Rate (BMR) Explanation/Answer- The rate at which the body uses energy while at rest to keep vital functions going, such as breathing and keeping warm. Thermic Effect of Activity (TEA) Explanation/Answer- The energy expended during all forms of activity. Thermic Effect of Food (TEF) Explanation/Answer- The amount of energy (calories) expended to digest and metabolize food. TDEE Formula Explanation/Answer- BMR x Activity Factor Monitor Explanation/Answer- Observe and check the progress or quality of something over a period of time; keep under systematic review. Evaluate Explanation/Answer- The assessment, as systematic and objective as possible, of a planned, ongoing, or completed program that covers its need, design, implementation, impact, efficiency, and sustainability, so as to incorporate lessons learned into the decision-making process about the program. Teach-Back Method Explanation/Answer- The teach-back method measures understanding by asking clients to explain in their own words what they need to know or do regarding their nutrition, exercise, or health plan. Monitoring and Evaluating Cycle Explanation/Answer- 1. Conduct a baseline readiness assessment 2. Develop a set of data to monitor or evaluate 3. Set guidelines for collecting data and monitoring 4. Set intervals for check-ins and evaluations 5. Gather data and analyze results 6. Evaluate results with the client 7. Work together to form a plan for the next iteration