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Chapter 12 in AFAA PFT Certification

What are (5) major disease/conditions affected by nutrition/body composition? Coronary Heart Disease, Cancer, Diabetes, Metabolic Syndrome, Osteoporosis
List the (7) major and minor nutrients for the body Carbohydrates, Protein, Fat, Fiber, Vitamins, Minerals, Water
Describe the role and function of Carbohydrates. The body's main source of energy as it produces glucose
Describe the role and function of Protein Essential for building and repairing muscle, RBC, hair, and other tissues; Necessary for synthesizing hormones
Describe the role and function of Fat Necessary for producing energy, transporting fat-soluble vitamins, protecting internal organs, providing insulation, maintaining healthy skin and hair
Describe the role and function of Fiber Soluble: lowers blood cholesterol and slows the entry of glucose in blood; Insoluble: promotes more efficient elimination of bowels
Describe the role and function of Vitamins & Minerals essential for optimal health by supporting proper body function, growth, and repair
Describe the role and function of Water transports glucose to working muscles and eliminates all waste
List the current guidelines for carbohydrate, fiber, protein, fat, and cholesterol consumption Carbs: 45-65% of diet (OR) 5 fruits/veggies; Fiber: 20-30g/day; Protein: 0.8g/1kg body weight; Fat: 20-35%of calories/day (<10% saturated); Cholesterol: <300mg indaily diet
List several strategies for reducing fat and cholesterol in your client's diet Increase cardio; Cut back fat-laden foods; Eat mono-saturated fats; Substitute fish/chicken for red meat; eat more meatless meals; broil, bake or boil food; Select lean meat & eat smaller portions
What is the ACSM position stand on exercise and fluid replacement? Drink 1-2C, 5-15mins before workout; Drink a min. of 3oz every 20mins; During long/intense/hot/humid exercise, drink 8-10oz every 20 mins
Describe the purpose behind the 2005 Food pyramid To promote increased health and wellness & reduce the high incidence of obesity
What changes were made from the original 1992 Food Guide Pyramid? Personalized eating plans, detailed explanations of key food groups, personalized physical activity recommendations, tips for eating out
Define: Glycemic Index: A ranking that measure how much a carb will increase blood sugar above normal
Define: Carb Loading Pre-event practice used by endurance athletes to maximally load their muscles with stored glycogen
Define: Anorexia Nervosa Refusal to maintain body weight over a minimum amount for age and height
Define: Bulimia Nervosa Binge eating followed by elimination (regurgitation or laxatives)
Define: Female Athlete Triad Eating disorder, amenorrhea, & osteoporosis
How many daily calories are recommended for men and women to maintain a normal metabolic rate? M: 1400, W: 1200
What are the (3) components of energy expenditure? Activities of daily living, Bouts of exercise, Recovery from exercise.
List several weight loss strategies Focus on life-long weight control strategies; Prepare client for lapse or setbacks, Be careful (Realistic) when setting an "Ideal" weight; Set short term goals; Teach portion control.
List several strategies for healthful weight gain Consistently eat (3) meals/day; Consistently eat larger than normal portions; Eat an extra snack before bedtime; Select higher calorie foods; Drink lots of milk and juice rather than water; Perform resistance training to build muscle
Created by: BeeGe1026