SECTION VIII: Nutrition & Weight Management

What are five (5) major diseases/conditions affected by nutrition/body composition.

Coronary heart disease

Cancer

Diabetes

Metabolic syndrome

Osteoporosis

Carbohydrates

main source of energy

Simple sugars from fruit and vegetables, lactose from milk

Complex - carrots, broccoli, corn, potatoes

4 calories of energy per gram

45-65% of total calories

Protein

building/ repairing lean (non fatty) tissue in body (muscle, hair, nails)

When eaten, protein breaks down in 22 amino acids, 13 produce din body, 9 are essential and consumed from food

RDA:.8g/ kg of body weight

Endurance athletes need 1.2- 1.4 g / bod weight

Strength athletes need 1.6 g per body weight

More than 2 g/body weight provides no advantages

Can stress kidneys, cause diarrhea, and worsen dehydration

Fat

-Producing energy

-Fatty acids and glucose used during aerobic metabolism

-As stored fat breaks down, it provides 9 calories of energy per gram

-Important for insulation, protecting internal organs, and transporting fat soluble vitamins

-Saturated- animal sources

-Unsaturated- plant sources

Monounsaturated ( olive, canola, peanut oils, avocados)

Polyunsaturates (sunflower, corn, sesame pils, fish oils that contain omega 3)

-Trans-fatty acids- man made, unsaturated fats processed to be semi solid at room temp

-Triglycerides- chemical form in which most fats exist in food and body

-RDA 20-35% of total calories

Fiber

Aiding elimination and detoxifying body

Soluble - helps lower blood cholesterol

Insoluble-

20-30 grams per day

Vitamins/Minerals

-Micronutrients

-Organic compounds that are essential for optimum health

-Water-Soluble vitamins- C and B's are excreted from body when taken in excess

-Fat - soluble vitamins- A,D,E,K- stored in liver

-Minerals- inorganic compounds that assist in bodily functions and are the structural components of body tissues

-Major minerals: calcium, phosphorus, and magnesium are main components of bone and teeth

-Minor Minerals: iron, copper, zinc

Water

Largest single component of body

⅔ of body mass

Skin and muscle hold water and fat compels it

Functions

-Blood- transports glucose to working muscles and carries away metabolic by products

-Urine- eliminates metabolic waste

-Sweat- dissipates heat through skin

RDA- drink 500 ml 2 hours before exercise

Drink water at regular intervals during exercise

59-72 degrees

Sport drinks recommended for events longer than 1 hour

1-2 cups of water 5-15 min before workout

3 oz every 20 min of exercise

Alcohol

7 cal per gram

Red wines can help reduce risk of CHD

Moderate consumption- 1 drink/day for W | 2 drink/d for M

1 drink = 1 oz of hard liquor | 4 oz of wine | 12 oz of beer

List the current guidelines for carbohydrate, fiber, protein, fat, and cholesterol consumption.

Carbohydrate: 45-65% per day

Fiber: 20-30 grams per day

Protein: 0.8 grams for each kg (2.2 lb) of body weight

Fat: less than 150 mg/dl. (Total calories consumed x 30%) / 9 = grams/day

List several strategies for reducing fat and cholesterol in your client's diet.

Increase your good cholesterol (HDL) by exercising and losing weight.

Reduce total fat intake to 30% of daily calories.

Decrease saturated fats.

Stop smoking.

A blood level of

What is the ACSM position stand on exercise and fluid replacement?

Drink 500ml (2 cups) 2 hours before exercise.

During exercise drink water at regular interval to balance water loss through sweat.

Fluids should be cool for best absorption.

Flavor water may enhance fluid replacement but plain water is absorbed into the body faster.

Sports drinks are recommended for events lasting over an hour.

Describe the purpose behind the 2005 Food Guide Pyramid and what changes were made

from the original 1992 Food Guide Pyramid.

An effort to promote increased health and wellness and reduce high incidence of obesity. 2005: focus on fruits, vary your veggies, eat calcium-rich foods, make 1/2 your grains whole grains, go lean with protein, find your balance between food and physical activity, and know the limits of fat, salt, and sugars.

Glycemic index

a carb ranking which helps define which foods may contribute to an insulin surge in the blood aka how fast glucose will enter the bloodstream

Carbo loading

A pre-event practice used by endurance athletes to maximally load their muscles with stored glycogen.

Anorexia nervosa

intense fear of becoming obese, weight lost of 15% of original body weight

Bulimia nervosa

frequent binge eating, closet eating, terminated by stomach pain, sleep or vomiting

Female athlete triad

presence of eating disorder, amenorrhea, and osteoporosis

To maintain normal metabolic rate and provide energy for activities of daily living (ADL),

the ADA recommends no less than 1400 calories/day for men and no less than 1200 calories/day for women.

What are the three (3) components of energy expenditure?

Resting metabolic rate

The Thermic effect of food

Energy expended with exertion (exercise and activities of daily living)

List several weight loss strategies.

Emphasize feeling strong fit and healthy

Help clients focus on lifelong weight control strategies

Teach clients that exercise is essential

Let clients know that 1-2 lbs a week is a reasonable weight loss goal

Prepare clients for possibility of lapse or setback

.Be careful when establishing "goal" weight

6. Set short-term goals

Help minimize exposure to poor food coices

Small losses have positive benefits

Teach how to read food labels

Create list of non-food activities

List several strategies for healthful weight gain.

Eat 3 hearty meals a day

Consistently eat ;larger portions

Eat more frequently

Select high calorie nutrient dense food

Drink juice and milk

Resistance training exercises