Final Exam Copy

How to test your pH level? 

True or False: Women should NOT lift heavy weights if trying to lose weight

True or False: Recommending your client get a pedometer and start tracking their steps when walking is a great way to get your clients moving on the daily

True or False: Tabatas is NOT a form of HIIT (High Intensity Interval Training)

True or False: The more lean muscle mass you have, the more calories your body will burn even at rest. This is one reason why strength training is important for weight loss.

True or False: Excess Post-Exercise Oxygen Consumption is influenced by duration (how long you work out) NOT intensity (how hard you work out)

An easy way to tell if you are in the AEROBIC zone is to do the talk test. In the AEROBIC zone you should be able to carry on a conversation (even though it may be tied with heavy breathing) as you are working out with oxygen.

True or False: An easy way to tell you are in the anaerobic zone is to do the talk test. In the anaerobic zone you should barely be able to speak as you are working so hard without oxygen.

The Aerobic Zone functions with oxygen and burns glucose or fat for energy

True or False: The Anaerobic System (also known as the Phosphagen System) functions with oxygen.

Effects of exercise on your hormones & weight loss will vary depending on: 

True or False: An elimination diet is a strategy a client can do to start to uncover food sensitivities

Which of the following is NOT an inflammatory food: 

When the goal is fat loss, aim for no longer than XX min intense workout

True or False: Meat and dairy are considered as “alkalizing” foods.

Our body works most efficiently in a slightly alkaline environment • Blood pH MUST remain in a very narrow range of pH of:

True or False: Eating bitter veggies like arugula, dandelion greens, mustard greens etc before a meal does NOT stimulate digestive juices.

True or False: Traditional bone broth is one of the most healing foods to the gut. 

The following are probiotic foods aka sources of good bacteria and should be incorporated daily to help with gut health 

Which of the following lifestyle strategies is NOT one you can recommend to a client to help manage stress and improve digestion?

Why is it important to manage stress when it comes to digestion?

The parasympathetic nervous system is also known as the ____ response as it helps produce a state of equilibrium in the body

The Sympathetic nervous system is also known as the ____ response as it prepares your body for action:

How many bowel movements should you optimally have per day?

Which of the following does NOT contribute to bacterial imbalance?

True or False: Berries are one of the best choices for low glycemic & low calorie fruits

A gram of carbohydrate has:

A gram of protein has:

Leptin is:

True or False: Intuitive eating is an approach that teaches you how to create a healthy relationship with your food, mind, and body–where you ultimately become the expert of your own body

True or False: Two low glycemic natural sweeteners that FIT CHICKS recommends in small amounts are stevia and monk fruit.

Setting up your clients space for fat loss is important to long term success. Which of the following is NOT recommended: 

True or False: A simple way to balance your macros at each meal without tracking is to follow the Complete in 3 rule which consists of planning your meal around lean protein, low glycemic carbs and water.

True or False: Portion Control is a good tool to teach clients for fat loss

True or False: Even if you client is NOT counting calories or macros, it is important for you to calculate these so you have an understanding of the quantity of food your client needs for weight loss.

True or False: Hemp, flax and chia seed oil are great choices for cooking as they are stable at high heat

True or False: It is a great recommendation for your clients to drink water out of plastic bottles only

True or False: The average women should aim for approximately 1 Litre of water a day

True or False: Dysbiosis is an imbalance in your gut flora caused by too few beneficial bacteria and an overgrowth of bad bacteria, yeast, and/or parasites.

True or False: Juicing is typically higher glycemic than green smoothies.

True or False: Focusing your diet around plant based eating is a great strategy to make sure your clients are getting more quality nutrition.

True or False: The 2 types of receptors that are found in our gut are stretch receptors and fat receptors.

When it comes to fat loss, it is important to look at nutrition in the following order:

True or False: To replenish lost glycogen stores and help repair muscles, it is good to have a combination of carbs & protein in your post workout snack

True or False: Fasting has been shown to improve insulin sensitivity and support fat burning

A common pattern for intermittent fasting called the Leangains method is:

One gram of fat equals

True or False: When calculating macros for fat loss, you want to reduce your clients calories by no more than 20%.

The energy it takes to run your body without any movement called your REE which is short form for:

True or False: Interval training is a great exercise approach for fat loss 

True or False: It is very important to engage your client and involve them in coming up with a plan of action they can stick to

True or False: The scale is an accurate measure of fat loss

True or False: Your basal metabolic rate is highest in those who are growing and in those with more lean muscle mass

True or False: Burning calories reflects 3 main categories of thermogenesis: 1. Energy expended by basal metabolism 2. Energy expended for physical activity 3. Energy expended for food consumption

According to the Dietary Reference Intakes published by the USDA, what percentage of daily calories should come from fat?

According to the Dietary Reference Intakes published by the USDA, what percentage of daily calories should come from protein?

According to the Dietary Reference Intakes published by the USDA, what percentage of daily calories should come from carbohydrates?

True or False: Fiber refers to certain types of carbohydrates that our body cannot digest and do not contain calories. These carbohydrates pass through the intestinal tract intact and help to move waste out of the body.

The 2 types of vitamins are:

True or False: You can out train (aka exercise) a bad diet 

Your client feels confident they can eat a complete in 3 breakfast everyday as their new habit. How can you support them to get them started tomorrow?

True or False: Coaching your client to make small changes won’t provide them with any results.

True or False: After the initial meeting, you need to set a check in time to review the client’s progress.

Body composition refers to: 

You have a client who eats a fast food meal every day and they can only confidently say they can replace 2 fast food meals each week with whole foods. Do you:

If a client says they are only at a 5/10 with a habit, how many times do you need to scale the habit back?

Your client drinks 3 glasses of wine a day. When you ask her how she feels about replacing her wine with water, she replies 1/10. What would you say next?

How often should you revisit a client’s macros based coaching plan?

True or False: You don’t need to have any information about the client prior to the first meeting 

In order for your clients to be successful, how do we want them to rate the habits you give them on a scale of 1-10? 

How many habits should you give a client each week to work on?

The habits that you decide to focus on each week should be determined by:

When asking a client to rate their confidence on a habit, if a client responded an 8/10, what would you do?

True or False: As a coach, you should give every client the same coaching plan.

A Holistic Nutrition Weight Loss Expert CAN coach on

True or False: The storage form of glucose is called glycogen and it is stored for later use in the muscles and the liver.

Leaky Gut Syndrome causes inflammation throughout your body leading to a variety of diseases. Some causes of Leaky Gut Syndrome are:

Hydrochloric Acid (aka stomach acid) is very important to the digestive process. Without sufficient levels of HCl in the stomach – the entire digestive process becomes impaired. Some causes of LOW hcl are: 

True or False: Protein is digested in the liver.

True or False: “Leaky Gut” is a syndrome which occurs when the gut is too permeable (larger gaps) – this condition can lead to weight gain through chronic inflammation and insatiable hunger.

There is a VERY important connection between Digestion + Weight loss! Digestive Inflammation causes: 

True or False: Other than glucose, we can use stored fat for fuel.

True or False: Stress and sleep affect blood sugar and it is important to make sure you are recognizing your stress levels and how much you are sleeping each night to manage your blood sugar levels.

True or False: The main 2 hormones involved in blood sugar balance are insulin & glucagon. Insulin keeps blood sugar from getting too low and glucagon keeps blood sugar from getting too high.

True or False: The majority of a blood sugar balancing diet should come whole foods: plant based foods, low glycemic carbohydrates, vegetables, healthy fats and good quality protein.

A client has asked for an example how to build a meal based on the Complete in 3 rule. An example you would give would be:

True or False: Cinnamon is a great herb that is been shown to help unbalance blood sugar and make insulin work less efficiently.

When coaching a client on dietary strategies to help with blood sugar balancing, which of the following is NOT a blood sugar balancing meal guideline:

True or False: When coaching, a Holistic Nutrition Weight Loss Expert can prescribe diets, nutritional supplements and treat medical conditions

Hyperglycemia refers to low blood sugar levels?

In order to keep energy stable, there need to be approx. how many grams of circulating glucose in the blood at all times

True or False: Endocrine disruptors are a category of chemicals that have the ability to mimic our natural hormones; blocking or binding hormone receptors (aka our body gets very confused thinking these are natural hormones and it sends us out of whack!). Xenoestrogens are a sub-category of the endocrine disruptor group that are synthetic compounds that are a result of industrial production (aka fake!) specifically have estrogen like effects 

Which of the following is NOT a lifestyle strategy for hormonal balance?

Which of the following is a thermogenic food that may help increase metabolism and calorie burning by enhancing thermogenesis?

Which of the following is NOT a dietary strategy to help with hormone balance:

True or False: Cortisol is known as the “stress hormone” because it is released when the body senses stress. Elevated cortisol causes excess weight gain around the middle in response to stress.

Which of the following is NOT true about Ghrelin: 

True or False: Hyperthyroid is a condition of either under functioning thyroid gland

True or False: One of the most cost effective and reliable ways to determine thyroid functionality is to assess the Basal Temperature in an individual

True or False: A healthy body composition is one that includes a lower proportion of body fat and a higher proportion of fat-free mass. Body composition is one measurement that is used to assess your health and fitness level.