Chapter 12 in AFAA PFT Certification
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| What are (5) major disease/conditions affected by nutrition/body composition? | Coronary Heart Disease, Cancer, Diabetes, Metabolic Syndrome, Osteoporosis
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| List the (7) major and minor nutrients for the body | Carbohydrates, Protein, Fat, Fiber, Vitamins, Minerals, Water
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| Describe the role and function of Carbohydrates. | The body's main source of energy as it produces glucose
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| Describe the role and function of Protein | Essential for building and repairing muscle, RBC, hair, and other tissues; Necessary for synthesizing hormones
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| 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
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| 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
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| Describe the role and function of Vitamins & Minerals | essential for optimal health by supporting proper body function, growth, and repair
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| Describe the role and function of Water | transports glucose to working muscles and eliminates all waste
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| 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
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| 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
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| 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
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| Describe the purpose behind the 2005 Food pyramid | To promote increased health and wellness & reduce the high incidence of obesity
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| 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
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| Define: Glycemic Index: | A ranking that measure how much a carb will increase blood sugar above normal
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| Define: Carb Loading | Pre-event practice used by endurance athletes to maximally load their muscles with stored glycogen
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| Define: Anorexia Nervosa | Refusal to maintain body weight over a minimum amount for age and height
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| Define: Bulimia Nervosa | Binge eating followed by elimination (regurgitation or laxatives)
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| Define: Female Athlete Triad | Eating disorder, amenorrhea, & osteoporosis
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| How many daily calories are recommended for men and women to maintain a normal metabolic rate? | M: 1400, W: 1200
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| What are the (3) components of energy expenditure? | Activities of daily living, Bouts of exercise, Recovery from exercise.
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| 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.
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| 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
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