ISSA Nutritionist (Certified Nutrition Coach)

How many kilocalories per gram does dietary fat provide?

• A4 kcal/g
• B7 kcal/g
• C2 kcal/g
• D9 kcal/g

Carbohydrate and protein each provide how many kilocalories per gram?

• A9 kcal/g
• B7 kcal/g
• C4 kcal/g
• D5 kcal/g

Alcohol provides approximately how many kilocalories per gram?

• A7 kcal/g
• B4 kcal/g
• C9 kcal/g
• D0 kcal/g

What is the Acceptable Macronutrient Distribution Range (AMDR) for carbohydrate in adults?

• A45–65% of total energy
• B20–35% of total energy
• C10–35% of total energy
• D65–80% of total energy

What is the Acceptable Macronutrient Distribution Range (AMDR) for fat in adults?

• A10–20% of total energy
• B35–50% of total energy
• C45–65% of total energy
• D20–35% of total energy

What is the Acceptable Macronutrient Distribution Range (AMDR) for protein in adults?

• A5–10% of total energy
• B45–65% of total energy
• C20–35% of total energy
• D10–35% of total energy

Which organelle is primarily responsible for ATP production in the cell?

• ARibosome
• BLysosome
• CGolgi apparatus
• DMitochondrion

In which organ does the majority of nutrient absorption occur?

• AStomach
• BSmall intestine
• CLarge intestine
• DEsophagus

Which enzyme found in saliva begins the chemical digestion of carbohydrates?

• APepsin
• BSalivary amylase
• CLipase
• DTrypsin

Which organ produces bile to emulsify dietary fats?

• APancreas
• BSpleen
• CLiver
• DGallbladder

What is the basic structural building block (monomer) of proteins?

• AFatty acids
• BAmino acids
• CMonosaccharides
• DGlycerol

How many amino acids are classified as essential and must be obtained from the diet?

• A9
• B11
• C20
• D4

A complete protein is best defined as one that:

• AComes only from animal sources
• BContains all nine essential amino acids in adequate amounts
• CIs high in fiber
• DContains no fat

Combining rice and beans to obtain all essential amino acids is an example of:

• AComplementary proteins
• BProtein turnover
• CNitrogen balance
• DProtein sparing

Which of the following is a simple sugar (monosaccharide)?

• ASucrose
• BLactose
• CGlucose
• DMaltose

Which type of dietary fiber dissolves in water and can help lower blood cholesterol?

• ASoluble fiber
• BInsoluble fiber
• CResistant starch only
• DCellulose

The glycemic index (GI) of a food primarily reflects:

• AIts total calorie content
• BIts fiber-to-fat ratio
• CIts protein quality
• DHow quickly it raises blood glucose

In what form is excess glucose primarily stored in the liver and muscle?

• AGlycogen
• BTriglycerides only
• CCreatine phosphate
• DKetone bodies

Which of the following is an example of a saturated fat?

• AOlive oil
• BSalmon oil
• CButter
• DSunflower oil

Omega-3 and omega-6 fatty acids are considered essential because:

• AThey provide the most energy per gram
• BThey are types of cholesterol
• CThey are stored as glycogen
• DThe body cannot synthesize them and must obtain them from food

Which type of fat is most strongly associated with raising LDL while lowering HDL cholesterol and should be minimized?

• AMonounsaturated fat
• BTrans fat
• COmega-3 fat
• DMedium-chain triglycerides

A triglyceride is composed of:

• AThree glucose units
• BTwo amino acids and a phosphate
• COne glycerol backbone and three fatty acids
• DOne cholesterol ring and two sugars

Which vitamins are fat-soluble?

• AA, D, E, and K
• BB and C
• CC and B12
• DNiacin and folate

Which characteristic best describes water-soluble vitamins (B-complex and C)?

• AThey are generally not stored extensively and excesses are excreted in urine
• BThey are stored in large amounts in body fat
• CThey require bile for absorption
• DThey are only found in oils

Which vitamin is synthesized in the skin upon exposure to sunlight and supports calcium absorption?

• AVitamin C
• BVitamin K
• CVitamin B12
• DVitamin D

Vitamin C plays a key role in the synthesis of which protein important for skin and connective tissue?

• ACollagen
• BHemoglobin
• CInsulin
• DKeratin

Which mineral is the primary structural component of bones and teeth and is also involved in muscle contraction?

• AIron
• BCalcium
• CZinc
• DIodine

A deficiency of which mineral most commonly causes anemia characterized by reduced oxygen-carrying capacity?

• ACalcium
• BIron
• CMagnesium
• DPotassium

Sodium and potassium are classified as electrolytes primarily because they:

• ACarry electrical charge and regulate fluid balance and nerve impulses
• BProvide energy like macronutrients
• CAre stored in bone as structural minerals
• DFunction only as antioxidants

Which trace mineral is essential for thyroid hormone production?

• AIodine
• BCalcium
• CPhosphorus
• DChloride

Approximately what percentage of total body weight in adults is water?

• AAbout 10–20%
• BAbout 50–60%
• CAbout 80–90%
• DAbout 95%

Which of the following is an early sign of dehydration a coach should recognize?

• AIncreased sweat rate and clear urine
• BLowered heart rate during exercise
• CRapid weight gain
• DDark-colored urine, thirst, and fatigue

For most general fitness clients, water is the recommended hydration choice over sports drinks unless exercise:

• ALasts only 10 minutes
• BIs prolonged (typically over 60 minutes) or intense with heavy sweat loss
• CIs done indoors
• DIs strength training with light loads

Basal metabolic rate (BMR) refers to:

• AEnergy expended during intense exercise
• BTotal daily energy expenditure
• CCalories burned digesting food
• DThe energy required to maintain vital functions at complete rest

To lose body fat, a client must achieve:

• AA caloric deficit (energy intake below energy expenditure)
• BA caloric surplus
• CEnergy balance
• DZero carbohydrate intake

A pound of body fat is commonly estimated to represent approximately how many stored kilocalories?

• A3,500 kcal
• B1,500 kcal
• C500 kcal
• D10,000 kcal

The thermic effect of food (TEF) refers to the energy used to:

• AMaintain body temperature during sleep
• BDigest, absorb, and metabolize nutrients
• CPerform structured exercise
• DBuild glycogen stores only

Which macronutrient has the highest thermic effect of food per calorie?

• ACarbohydrate
• BFat
• CProtein
• DAlcohol

During prolonged low-carbohydrate intake or fasting, the liver produces ketone bodies primarily from:

• AAmino acids only
• BFatty acids
• CGlycogen
• DDietary fiber

Gluconeogenesis is the process of:

• ABreaking down glycogen into glucose
• BConverting glucose into fat
• CSynthesizing glucose from non-carbohydrate sources such as amino acids
• DAbsorbing glucose in the intestine

Insulin is the hormone primarily responsible for:

• ARaising blood glucose during fasting
• BStimulating ketone production
• CLowering blood glucose by promoting cellular uptake
• DBreaking down dietary protein

Which structure increases the absorptive surface area of the small intestine?

• AAlveoli
• BNephrons
• CVilli and microvilli
• DBronchioles

The hormone leptin primarily signals:

• AHunger and the need to eat
• BMuscle protein breakdown
• CIncreased thyroid output
• DSatiety and energy sufficiency to the brain

Which carbohydrate type generally produces a slower, more sustained rise in blood glucose?

• AComplex carbohydrates high in fiber
• BSimple sugars in soda
• CGlucose tablets
• DFruit juice without pulp

Cholesterol is best described as:

• AA type of carbohydrate
• BA water-soluble vitamin
• CAn essential amino acid
• DA sterol used to build cell membranes and hormones

Which lipoprotein is commonly referred to as 'good cholesterol' because it helps remove cholesterol from the bloodstream?

• ALDL
• BVLDL
• CHDL
• DChylomicrons

The Recommended Dietary Allowance (RDA) for protein for the average sedentary adult is approximately:

• A0.2 g per kg body weight
• B0.8 g per kg body weight
• C2.5 g per kg body weight
• D5 g per kg body weight

Which of the following best illustrates negative nitrogen balance?

• ATissue breakdown exceeding protein intake, as in illness or severe energy restriction
• BMuscle growth during resistance training with adequate protein
• CStable protein status in a healthy adult
• DExcess protein being stored as muscle