NESTA Fitness Nutrition Coach flashcards

32 cards. Read the term and the definition here. The deck at the top of this page is optional.

Atwater factors

General energy values used to estimate metabolizable energy: carbohydrate 4 kcal/g, protein 4 kcal/g, fat 9 kcal/g, and alcohol 7 kcal/g.

Glycemic load

A measure combining glycemic index with the amount of available carbohydrate in a serving: GL = GI x available carbohydrate (g) / 100.

Essential amino acids

Nine amino acids the body cannot synthesize in adequate amounts and must obtain from food: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine.

Chylomicron absorption route

Long-chain fatty acids are packaged into chylomicrons, enter lymphatics, and reach the bloodstream via the thoracic duct rather than the portal vein.

AMDR ranges

Acceptable macronutrient distribution ranges for adults: carbohydrate 45-65% of energy, fat 20-35%, and protein 10-35% of total daily calories.

Protein RDA

The recommended dietary allowance for healthy adults is 0.8 g of protein per kilogram of body weight per day; athletes and older adults often need more.

Soluble versus insoluble fiber

Soluble fiber (beta-glucan, pectin, psyllium) forms gels and lowers LDL cholesterol; insoluble fiber (cellulose, lignin) adds bulk and promotes laxation.

Heme versus non-heme iron

Heme iron from animal foods is absorbed at 15-35%; non-heme iron from plants at 2-20%, enhanced by vitamin C and inhibited by phytates, tannins, and calcium.

Vitamin D status marker

Serum 25-hydroxyvitamin D reflects vitamin D status and intake; the active form, 1,25-dihydroxyvitamin D, is not a reliable status indicator.

Mifflin-St Jeor equation

An RMR estimate: 10 x weight (kg) + 6.25 x height (cm) - 5 x age + 5 for men, minus 161 for women.

Katch-McArdle equation

An RMR estimate based on lean body mass: 370 + 21.6 x lean body mass in kilograms; useful when body composition is known.

BMI categories

Body mass index = weight (kg) / height (m)^2; underweight <18.5, normal 18.5-24.9, overweight 25-29.9, obesity 30 or higher.

Adaptive thermogenesis

A decline in energy expenditure during weight loss beyond what is predicted by lost fat and lean mass, driven partly by reduced non-exercise activity.

ABCDE assessment framework

A structured nutrition assessment using Anthropometric, Biochemical, Clinical, Dietary, and Environmental or behavioral data to build a complete client picture.

24-hour recall limitations

A quick dietary assessment that depends on memory and captures only one day, so it may not represent usual intake or weekend eating patterns.

PAR-Q+ purpose

A screening questionnaire that identifies people who need medical clearance before starting or increasing physical activity.

Stages of change

Transtheoretical model stages: precontemplation, contemplation, preparation, action, and maintenance; coaching should match the client's current stage.

Motivational interviewing OARS

Core motivational interviewing skills: open-ended questions, affirmations, reflections, and summaries, used to elicit and strengthen client change talk.

SMART goal criteria

Goals that are specific, measurable, achievable, relevant, and time-bound, allowing clear tracking of progress and outcome.

Implementation intentions

If-then plans linking a specific cue to a planned action (for example, if it is Monday at 7 a.m., then I will prep lunch), improving follow-through.

Self-determination theory

A motivation framework holding that autonomy, competence, and relatedness support intrinsic motivation, while controlling language and pressure undermine it.

Carbohydrate during exercise

For sessions lasting 60-90 minutes or more, consume 30-60 g of carbohydrate per hour; up to 90 g/hour with multiple transportable carbohydrates.

Post-exercise recovery intake

Within about 30 minutes after training, consume 1.0-1.2 g/kg carbohydrate plus 0.25-0.3 g/kg protein to support glycogen resynthesis and repair.

Hydration and performance

Body mass loss above 2% during exercise impairs performance; aim to replace roughly 80% of sweat losses and include sodium in long events.

Creatine monohydrate dosing

A daily dose of 3-5 g increases phosphocreatine availability and supports repeated high-intensity efforts; a loading phase is optional.

Caffeine ergogenic dose

About 3-6 mg per kilogram of body weight taken 30-60 minutes before exercise improves endurance performance; higher doses add side effects, not benefit.

Safe weight loss rate

A sustainable target is 0.5-1% of body weight lost per week; faster loss increases lean mass loss and reduces adherence.

Lean mass preservation

During a calorie deficit, protein of 1.6-2.4 g/kg/day plus resistance training two to three times weekly helps preserve muscle mass.

Pregnancy energy addition

Pregnancy requires roughly 340 extra kcal/day in the second trimester and about 450 extra kcal/day in the third, with no alcohol and safe food choices.

Older adult protein needs

Adults over 65 benefit from 1.0-1.2 g/kg/day of protein, higher during illness, along with vitamin D and calcium to reduce sarcopenia risk.

Fitness nutrition coach scope

Coaches provide general nutrition education and behavior support; they do not diagnose conditions, prescribe therapeutic diets, or order laboratory tests.

Referral triggers

Red flags such as unexplained weight loss, eating disorder signs, pregnancy complications, or medication interactions require referral to a qualified clinician.