Basic Nutrition Review

Question 1

• How much of each food group does USDA My Plate provide recommend for daily intake?
  
  • Grains = oz
  • Veg = cups
  • Fruit = cups
  • Dairy = cups low fat
  • protein = oz
• What are USDA My Plate guidlines for
  
  • Balancing diet (2)
  • Food to increase (3)
  • Food to reduce (2)

Answer 1

• How Much to Eat of the following:
  
  • Grains = 6 oz
  • Veg = 2.5 cups
  • Fruit = 2 cups
  • Dairy = 3 cups low fat
  • protein = 5.5 oz

1. Balance your calories
   
   • Enjoy your food but eat Less
   • Avoid oversided portions
2. Food to increase
   
   • 1/2 plate = fruit and vegetables
   • 1/2 grains = whole grains
   • Switch to low fat or fat free dairy
3. Food to reduce:
   
   1. Sodium
   2. Suggary drinks

Question 2

What 2 instances require PT to refer client to nutritional professional?

Answer 2

• When the client has a disease state that has a dietary component (e.g. cardiovascular disease, metabolic disease)
• When the complexity of the nutrition issue is beyond the competence of the personal trainer

Question 3

Give examples of 7 questions to help gather information about client’s current diet?

Answer 3

1. How balanced is diet?
2. Is client allergic to certain foods?
3. Vegetarian?
4. Restricting certain foods?
5. Dieting to lose weight?
6. Sporadic eater?
7. Adopted new way of eating?

Question 4

Describe/define the following and identify which is most effective and why, and what is limitation of this method

• Dietary recal
• Diet history
• Diet record

Answer 4

• Dietary Recall: Everything eaten in past 24 hours
• Diet History: questions about usual eating habits, likes, dislikes, eating schedule, medical history, weight history, etc.
• Diet Record: log filled out of everything consumed in three days
  
  • Most effective, but recording food intake usually inhibits regular eating patterns ➔ underestimates of true intake

Question 5

What 3 factors determine adult energy requirment?

How much does each factor contribute to daily energy needs?

What increases and what decreases RMR?

Answer 5

• Resting metabolic rate: 60-75% TDEE
  
  • ↓ with low calories intake, loss of lean tissue, hypothyroidism
  • ↑ with ↑ in lean body tissue, young age, growth, abnormal body temp, menstrual cycle, hyperthyroidism
• Physical activity: 2nd largest contributor 15-33%
• Thermic effect of food = 7-10% TDEE
  
  • Increase in energy expenditure above RMR measured for several hours following a meal

Question 6

1. _
   
   • Required for complete metabolism of _
   • _-_ g per day prevents ketosis (_, which results from incomplete breakdown of _)
   • _ for energy
2. _
   
   • _ and _ absorption
   • Bl_
   • Building _
   • _ respiration
   • Protect _
3. Proteins
   
   • Build and replace _
   • Part of _
   • Involved in _, _, and _ systems
   • Make up _ that regulate _
   • Used for energy when _ than _
4. _ = _ molecules (made by _ and _), micronutrients essential for _
5. _ = _molecules (come from _ and absorbed by _), micro nutrients essential for _
6. _

Answer 6

1. Carbohydrates
   
   • Required for complete metabolism of fatty acids
   • 50-100 g per day prevents ketosis (high levels of ketones in bloodstream, which results from incomplete breakdown of fatty acids)
   • Fuel for energy
2. Fats
   
   • Vitamin and mineral absorption
   • Blood clotting
   • Building Cells
   • Aerobic respiration
   • Protect vital organs
3. Proteins
   
   • Build and replace lean tissue
   • Part of cell plasma membranes
   • Involved in metabolic, transport, and hormone systems
   • Make p enzymes that regulate metabolism
   • Used for energy when fewer calories consumed than expended
4. Vitamins = organic molecules (made by plants and animals), micronutrients essential for metabolism
5. Minerals = inorganic molecules (come from earth and absorbed by plants), micro nutrients essential for metabolism
6. Water

Question 7

What are general recommendations for daily intake for the following:

• Protein
  
  • General Pop
  • Athletes
  • Upper limit for folks with x condition
• Carbohydrates
  
  • Minimum intake to prevent ketosis
  • Recomendation for physically active individuals
  • Endurance athlete recomendations
• Fat
  
  • % of calories from fat
    
    • % from omega 6
    • % from omega 3
  • % of cal from mono or polyunsaturated fat (_ of total fat intake)
  • % of cal from Sat fat (_ of total fat intake)
  • At what % of caloric intake does fat intake “x” hormone production?
  • What are 3 reasons to ↓ dietary fat?

Answer 7

• Protein
  
  • General pop = 0.8 g/kg
  • Athletes = 1.2-2.0 g/kg
  • > 4.0 g/kg not recommended for folks with impaired renal function, low calcium intake, or restricting fluid intake
• Carbohydrates
  
  • High carb diet (60-70%) common for physically active individuals
  • Endurance athletes (training > 90 minutes per day) should replenish glycogen levels with 7-10 g/kg per day to adequately restore skeletal glycogen w/in 24 hours
• Fat
  
  • <30% of calories from fat
    
    • 3% from omega-6
    • .5-1% from omega-3
  • 20% of calories from mono or polyunsaturated fat (2/3 total fat intake)
  • <10% of calories from Sat fat (1/3 total fat intake)
  • Diets <15% may decrease testosterone production ➔↓metabolism and muscle development, and impair absorption of fat-soluble vitamins
  • 3 Reasons to decrease dietary fat
    
    1. Client needs to increase carbohydrate intake to support training
    2. Client needs to reduce total caloric intake to achieve weight loss
    3. Client needs to decrease elevated blood cholesterol

Question 8

Give fluid intake recommendations for the following

• Daily intake for sedentary people
• Before exercise
• During exercise
  
  • How much water can we lose per hour?
  • How much water do people replace without additional encouragement?
  • When should carbohydreates be consuded with fluid during exercise and at what concentration?
• After Exercise
• What is normal urine production?

Answer 8

• Daily
  
  • For sedentary people: 1.5-2.7 quarts (1.4-2.6 L)
• Before
  
  • 5-7 ml/kg
• During
  
  • Can lose 1.9 quarts (1.8L) per hour of exercise
  • Most people only replace 2/3 water lost during exercise
  • Carbohydrate intake during aerobic endurance training more than 60-90 minutes
• Carbohydrate concentration 6-8% for rapid absorption
  
  • After
    
    • 20-24 ounces (600-700 ml) per pound lost during exercise
• Normal urine production = 1.2 quarts (1.1 L) per day

Question 9

Muscle is composed of what 3 things and at what percent?

How many calories are required for 1lb muscle tissue growth?

What are 2 recommendations for building muscle?

Answer 9

• Muscle composition
  
  • 70% Water
  • 22% protein
  • 8% fatty acids/glycogen
• Muscle = 2,500 calorie surplus for 1lb muscle tissue
  
  1. 350-700 calories above maintenance for 1-2 lb per week
  2. Recommend 1.2-2.0 g protein/kg for muscle grown

Question 10

What are 2 recommendations for healthy weight loss?

Answer 10

• 1% bodyweight per week common guideline
• 1-2 lb per week = daily deficit of 500-1,000

Question 11

What 4 things can supplements not claim to do?

What 7 vitamins and minerals should one be careful with about excessive intake?

Give examples for the following supplements:

1. Meal Replacements
2. Proteince sources
3. Amino acids
4. Carbohydrate sources
5. Pre-and prohormones
6. Biochemicals/energy metabolites
7. Herbs

Answer 11

• Supplements not allowed to claim to diagnose, prevent, cure or treat disease
• Be mindful of excessive intake of
  
  • Iron
• Especially for people with hemochromatosis
  
  • Calcium
  • Zinc
  • Magnesium
  • Niacin
  • B6
  • Vitamin A
• Types

1. Meal replacements = drinks and bars
2. Protein sources = drinks and powders
3. Amino acids = glutamine, trysoine, BCAAs, EAAs
4. Carbohydrate sources = sports drinks, energy drinks, bars, gels
5. Pre and prohormones = androstenedione, DHEA
6. Biochemicals/energy metabolites = Creatine, HMB, pyruvate, CLA
7. Herbs = ginseng, St. John’s wort, guarana

Question 12

What is disordered eating and what are 9 symptoms?

What is difference between eating disorders?

What is Anerexia nervosa and what are 2 types of it?

What is Bulima nervosa?

Answer 12

• Disordered eating is a stage along the way to an eating disorder. Disordered eating behaviors includes
  
  1. Food restriction
  2. Binge eating
  3. Purging (vomiting, excessive exercise, diet pills, laxatives)
  4. Self-worth based on body shape and weight
  5. A disturbance in the way one experiences their body, i.e., a healthyweight person who feels fat
  6. Excessive or rigid exercise routine
  7. Obsessive calorie counting
  8. Anxiety about certain foods or food groups
  9. A rigid approach to eating
• Anorexia nervosa = strict control of food intake
  
  • Two types:
    
    1. Restricting type
       
       • Doesn’t engage in bingeing/purging
    2. Binge eating and purging type
       
       • Bulimia Nervosa = lack of control
• Bingeing and purging behaviors on an average of 2 x a week for at least 3 months
  
  • Bingeing = consuming large amounts of food within 2-hour span and feeling lack of control
  • Purging - fasting, exercise, laxatives

Question 13

What are 13 signs of anorexia?

1. Dramatic _ ( up to _% or more below expected _)
2. D_, feelings of being fat even when thin, weight obsession
3. Use of food _ or avoidance of _
4. Obsession with _
5. Sensitivity to _
6. F_
7. Decline in _
8. _ hair
9. _skin, palms, and soles of feet (high levels _)
10. _ loss, dry _ and _ , _ nails
11. _ at rest, _ on standing up quickly
12. Digestion =
13. Loss of _ (_)

Answer 13

1. Dramatic weight loss ( up to 15% or more below expected weight range)
2. Denial, feelings of being fat even when thin, weight obsession
3. Use of food rituals or avoidance of social situations involving food
4. Obsession with exercise
5. Sensitivity to cold
6. Fatigue
7. Decline in performance
8. Growth of baby-fine hair over face and body (lanugo hair)
9. Yellow tint to skin, palms, and soles of feet (high levels carotene)
10. Hair loss, dry hair, dry skin, brittle nails
11. Slow pulse at rest, light-headedness on standing up quickly
12. Constipation
13. Loss of menstrual period (amenorrhea)

Question 14

What are 11 signs of bulimia?

1. Self-_ (at least _ x a week for at least _ months)
2. L, D, or E use
3. Excessive _
4. Scabs/scars on knuckles
5. _, _ face and cheeks
6. _ in face and eyes
7. Rapid weight changes of _-_ pounds _
8. absence or irregular _
9. _ cavity
10. _irregularities
11. _ fluctuations of _

Answer 14

1. Self-induced vomiting (at least 2 x a week for at least 3 months)
2. Laxatives, diuretics, or enema use
3. Excessive exercise
4. Scabs/scars on knuckles
5. Swollen, persistently puffy face and cheeks
6. Broken blood vessels in face and eyes
7. Rapid weight changes of 2-5 pounds overnight
8. absence or irregular menstrual periods
9. Lacerations of oral cavity
10. Heart irregularities
11. Weigh fluctuations of more than 10 pounds

Question 15

What are 11 general recommendations for program design for clients recovering from eating disorder?

1. Require the client recovering from an eating disorder to _ before returning to or continuing an exercise program.
2. Maintain regular _.
3. If a client experiences any of the following signs or symptoms, he or she should seek medical clearance before continuing the exercise program:
   
   1. L_
   2. I_ _
   3. N_
   4. I_
   5. Abnormal _ or _
4. Do not prescribe _ exercise program.
5. Do not allow _ exercise if the client has _.
6. Help the client to engage in a _ program of _, _, and _.
7. Ensure adequate _and _.
8. Encourage the client to ingest an _.
9. Encourage the client to consume _-_kcal of complex carbohydrates during the first _-_ minutes following an exercise session.
10. Check the client’s _ and _
11. Shedule exercise sessions so that the client _ and takes _-_ _ week.

Answer 15

1. Require the client recovering from an eating disorder to see a physician for a complete medical exam before returning to or continuing an exercise program.
2. Maintain regular communication with the client’s physician, dietitian, and other health care professionals.
3. If a client experiences any of the following signs or symptoms, he or she should seek medical clearance before continuing the exercise program: light-headedness, irregular heartbeats, nausea, injuries, abnormal blood pressure levels or pulse
4. Do not prescribe a vigorous exercise program.
5. Do not allow impact exercise if the client has a stress fracture.
6. Help the client to engage in a well-rounded program of aerobic conditioning, resistance training, and flexibility exercise.
7. Ensure adequate hydration and rehydration.
8. Encourage the client to ingest an adequate dietary intake.
9. Encourage the client to consume 200 to 400 kcal of complex carbohydrates during the first 30 to 90 minutes following an exercise session.
10. ScCheck the client’s blood pressure and pulse
11. hedule exercise sessions so that the client does not exercise every day and takes two to three days off a week.