Macro Mentorship Recertification Exam

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Question 1 of 51

1. What is the body's preferred source of fuel?

A

Protein

B

Carbohydrates

C

Fats

D

None of the above

Question 2 of 51

2. What may happen on a reverse diet?

A

Clients can lose weight, fat, both.

B

Clients can maintain weight.

C

Clients can gain weight.

D

All of the above can happen.

Question 3 of 51

3. Nutrition Periodization is the planning and structuring of a diet based on the goals and demands of a client.

A

True

B

False

Question 4 of 51

4. How much water should someone drink a day for optimal health?

A

Half of their weight in ounces

B

40 ounces

C

60 ounces

D

80 ounces

Question 5 of 51

5. Carb cycling is meant for deficit phases?

A

True

B

False

Question 6 of 51

6. What is the equation for TDEE/maintenance calories?

A

BMI x Activity Factor

B

BMR x Activity Factor

C

BMR x Neat

Question 7 of 51

7. What does LISS stand for?

A

Low Intensity Steady State

B

Lean Intensity Slow Steady

C

Light Intense Steady State

Question 8 of 51

8. Why don't calories add up correctly in My Fitness Pal and other food tracking apps?

A

Rounding up or down

B

Fibe/Net carbs

C

Entry errors/non-verified entries

D

All of the above

Question 9 of 51

9. Which macro split is used for keto?

A

50% Fat, 25% Protien, 25% Carbs

B

65% Fat, 30% Protien, 5% Carbs

C

72.5% Fat, 22.5% Protien, 5% Carbs

D

80% Fat, 15% Protein, 5% Carbs

Question 10 of 51

10. What hormone regulates hunger relative to metabolism?

A

Insulin

B

TSH

C

Grehlin

D

Estrogen

Question 11 of 51

11. The energy expended for everything we do that does not include sleeping, eating, or exercise?

A

Thermic effect of food

B

Non-exercise activity thermogenesis

C

Resting metabolic rate

D

Exercise activity thermogenesis

Question 12 of 51

12. A higher calorie day used to bring calories up in order to improve biofeedback: re-feed, balance hormones, increase TDEE, improve psychological being.

A

Re-feed day

B

Cheat day

C

Personal Day

Question 13 of 51

13. Protein calculations should be based off of body composition, goals, lifestyle and fitness/nutrition experience.

A

True

B

False

Question 14 of 51

14. The dietary reference intake (DRI) for fat is:

A

15% of daily calories in fat

B

20% of daily calories as fat

C

25% + of daily calories as fat

Question 15 of 51

15. Which macro is calculated last?

A

Carbohydrates

B

Fat

C

Protein

Question 16 of 51

16. What technique below is NOT the best option to break a plateau?

A

Decrease calories

B

Diet break

C

Decrease sleep

D

Increase NEAT

Question 17 of 51

17. What is the maximum recommended time for a calorie deficit?

A

16 weeks

B

24 weeks

C

32 weeks

D

52 weeks

Question 18 of 51

18. Should a deficit be created as percent of a calorie goal or a numeric default for deficit?

A

% deficit of calorie goal (example 15%, 20%, 25%)

B

Numeric default for deficit (example: 300-500 calories)

Question 19 of 51

19. How many calories minimum to add for breastfeeding clients?

A

250 calories

B

300 calories

C

100 calories

Question 20 of 51

20. How many types of PCOS are there?

A

2 types

B

3 types

C

4 types

D

5 types

Question 21 of 51

21. T3 decreases during a calorie deficit.

A

True

B

False

Question 22 of 51

22. What does ELEL stand for?

A

Energy Low Exercise Less

B

Eat Less Exercise Less

C

East London E-Learning

D

Endorphins Low Exceed Leptin

Question 23 of 51

23. What is the name of the transitional period that begins several years before a woman's last period from the late 30's where the ovaries start making less estrogen and progesterone?

A

Amenorrhea

B

Perimenopause

C

Menopause

D

PCOS

Question 24 of 51

24. What is characterized by:

-Estrogen (estradiol) decreases

-Progesterone decreases

-Follicle-stimulating hormone (FSH) increases

-Luteinizing hormone (LH) increases

A

Hypothyroidism

B

Adrenal Fatigue

C

Hashimotos

D

Menopause

Question 25 of 51

25. What protocol would you NOT recommend for a client with hypothyroidism looking to lose weight?

A

Reduce stress/cortisol

B

Cycle nutrition and exercise

C

ELEL & EMEM

D

Increase sleep and self-care

E

Intermittent fasting

Question 26 of 51

26. Adrenal Fatigue is a term applied to a collection of nonspecific symptoms tat is usually caused by some form of chronic stress.

A

True

B

False

Question 27 of 51

27. A test for thyroid peroxidase (TPO antibodies) is done to diagnose for:

A

Hypothyroidism

B

Celiac Disease

C

Hashimoto's Disease

D

Hyperthyroidism

Question 28 of 51

28. What is the recommended diet break duration?

A

3 days

B

5 days

C

7 days

D

7 days or longer as biofeedback suggests

Question 29 of 51

29. Vegan protein macros...

A

0.3g of protein per lb+

B

0.4g of protein per lb+

C

0.6g of protein per lb+

D

0.8g of protein per lb+

Question 30 of 51

30. What does BMR stand for?

A

Basal Metabolic Rate

B

Basal Maintenance Rate

C

Basal Metabolic Return

D

Bottom Metabolic Rate

Question 31 of 51

31. Which hormone preserves energy as a protective mechanism during illness, a lowered immune state, or a drop in caloric intake?

A

Reverse T3

B

TSH

C

T4: Thyroxine

D

T3: Trilodothyronine

Question 32 of 51

32. Which should not be the goal of a reverse diet?

A

Increase energy

B

Decrease hunger

C

Weight loss

D

Muscle gain

Question 33 of 51

33. It is recommended to attempt a deficit as soon as maintenance calories are hit during a reverse diet.

A

True

B

False

Question 34 of 51

34. The matador study is the gold standard study for:

A

Carb cycling

B

Reverse dieting

C

Body recompsition

Question 35 of 51

35. Leaner clients can tolerate less frequent higher calorie days while carb cycling during a deficit than those with a higher body fat percentage.

A

True

B

False

Question 36 of 51

36. What laboratory blood tests calculates the average blood sugar levels over the past 3 months?

A

Pancreas test

B

Insulin test

C

A1C test

D

Pituitary test

Question 37 of 51

37. Which range is normal for fasting blood glucose level?

A

70-99 mg/dL

B

99-105 mg/dL

C

105-109 mg/dL

D

110-125 mg/dL

Question 38 of 51

38. What is the hormone that allows sugar to move from the blood into the cells where it's used for energy?

A

Estrogen

B

Insulin

C

Ghrelin

D

Human growth hormone

Question 39 of 51

39. What is the following equation for BMR called?

Men: BMR=66+(6.23 x weight in LBs)+(12.7 x height in inches)-(6.8 x age in years)

Women: BMR=655+(4.35 x weight in LBs)+(4.7 x height in inches)-(4.7 x age in years)

A

Mifflin-St Jeor Equation

B

Katch-McArdle Formula

C

Harris-Benedict Equation

Question 40 of 51

40. Metabolic adaptation is the process by which the body alters how the efficiency of converting food calories into energy.

A

True

B

False

Question 41 of 51

41. TDEE decreases during a deficit because of:

A

BMR decrease

B

NEAT decrease

C

TEF decrease

D

All of the above

Question 42 of 51

42. Adaptations are much slower for obese clients vs leaner clients.

A

True

B

False

Question 43 of 51

43. Adrenal fatigue can be characterized by an increased sensation of:

A

Endotoxins

B

Testosterone

C

Glycogen

D

Cortisol

Question 44 of 51

44. What for of PCOS can be temporary?

A

PCOS (adreanal based)

B

PCOS (post birth control cessation)

C

PCOS (autoimmune/inflammation based)

D

PCOS with Insulin Resistance - most common

Question 45 of 51

45. Alcohol macros should be tracked by the macros listed exactly on the can/bottle/what is listed in the food tracking app.

A

True

B

False

Question 46 of 51

46. Leptin is the satiety hormone.

A

True

B

False

Question 47 of 51

47. By the end of the first trimester of pregnancy, calories should be close to maintenance.

A

True

B

False

Question 48 of 51

48. Recommended time to wait to take postnatal clients into a deficit.

A

2 months post partum+

B

4 months post partum+

C

6 months post partum+

D

8 months post partum+

Question 49 of 51

49. An A1C above 5.7 is considered normal.

A

True

B

False

Question 50 of 51

50. What is the most common form of PCOS?

A

Birth Control Cessation

B

Autoimmune/Inflammation

C

Insulin Resistant

Question 51 of 51

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Macro Mentorship Recertification Exam

Click the button below to start.

1. What is the body's preferred source of fuel?

2. What may happen on a reverse diet?

3. Nutrition Periodization is the planning and structuring of a diet based on the goals and demands of a client.

4. How much water should someone drink a day for optimal health?

5. Carb cycling is meant for deficit phases?

6. What is the equation for TDEE/maintenance calories?

7. What does LISS stand for?

8. Why don't calories add up correctly in My Fitness Pal and other food tracking apps?

9. Which macro split is used for keto?

10. What hormone regulates hunger relative to metabolism?

11. The energy expended for everything we do that does not include sleeping, eating, or exercise?

12. A higher calorie day used to bring calories up in order to improve biofeedback: re-feed, balance hormones, increase TDEE, improve psychological being.

13. Protein calculations should be based off of body composition, goals, lifestyle and fitness/nutrition experience.

14. The dietary reference intake (DRI) for fat is:

15. Which macro is calculated last?

16. What technique below is NOT the best option to break a plateau?

17. What is the maximum recommended time for a calorie deficit?

18. Should a deficit be created as percent of a calorie goal or a numeric default for deficit?

19. How many calories minimum to add for breastfeeding clients?

20. How many types of PCOS are there?

21. T3 decreases during a calorie deficit.

22. What does ELEL stand for?

23. What is the name of the transitional period that begins several years before a woman's last period from the late 30's where the ovaries start making less estrogen and progesterone?

24. What is characterized by: -Estrogen (estradiol) decreases -Progesterone decreases -Follicle-stimulating hormone (FSH) increases -Luteinizing hormone (LH) increases

25. What protocol would you NOT recommend for a client with hypothyroidism looking to lose weight?

26. Adrenal Fatigue is a term applied to a collection of nonspecific symptoms tat is usually caused by some form of chronic stress.

27. A test for thyroid peroxidase (TPO antibodies) is done to diagnose for:

28. What is the recommended diet break duration?

29. Vegan protein macros...

30. What does BMR stand for?

31. Which hormone preserves energy as a protective mechanism during illness, a lowered immune state, or a drop in caloric intake?

32. Which should not be the goal of a reverse diet?

33. It is recommended to attempt a deficit as soon as maintenance calories are hit during a reverse diet.

34. The matador study is the gold standard study for:

35. Leaner clients can tolerate less frequent higher calorie days while carb cycling during a deficit than those with a higher body fat percentage.

36. What laboratory blood tests calculates the average blood sugar levels over the past 3 months?

37. Which range is normal for fasting blood glucose level?

38. What is the hormone that allows sugar to move from the blood into the cells where it's used for energy?

39. What is the following equation for BMR called? Men: BMR=66+(6.23 x weight in LBs)+(12.7 x height in inches)-(6.8 x age in years) Women: BMR=655+(4.35 x weight in LBs)+(4.7 x height in inches)-(4.7 x age in years)

40. Metabolic adaptation is the process by which the body alters how the efficiency of converting food calories into energy.

41. TDEE decreases during a deficit because of:

42. Adaptations are much slower for obese clients vs leaner clients.

43. Adrenal fatigue can be characterized by an increased sensation of:

44. What for of PCOS can be temporary?

45. Alcohol macros should be tracked by the macros listed exactly on the can/bottle/what is listed in the food tracking app.

46. Leptin is the satiety hormone.

47. By the end of the first trimester of pregnancy, calories should be close to maintenance.

48. Recommended time to wait to take postnatal clients into a deficit.

49. An A1C above 5.7 is considered normal.

50. What is the most common form of PCOS?

Next Steps 1. Enter your NAME below as you want to see it on the certificate 2. Add your MAILING ADDRESS The next step is to submit your exam!

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24. What is characterized by:

-Estrogen (estradiol) decreases

-Progesterone decreases

-Follicle-stimulating hormone (FSH) increases

-Luteinizing hormone (LH) increases

39. What is the following equation for BMR called?

Men: BMR=66+(6.23 x weight in LBs)+(12.7 x height in inches)-(6.8 x age in years)

Women: BMR=655+(4.35 x weight in LBs)+(4.7 x height in inches)-(4.7 x age in years)

Next Steps

1. Enter your NAME below as you want to see it on the certificate

2. Add your MAILING ADDRESS

The next step is to submit your exam!