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ACE Chapter 5 > Chapter 6 Nutrition for Health and Fitness > Flashcards

Chapter 6 Nutrition for Health and Fitness Flashcards

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ACE ® Health Coach flashcards
1
Q

Should Personal Trainers share general non medical evidence based information with their clients?

A

YES It falls within the scope of practice

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2
Q

What determines a personal trainer scope of practice as it relates to nutrition?

A

State policies and regulations
Education and Experience
Competencies and Skills

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3
Q

Name actions outside the scope of practice as it relates to nutrition

A

1 Personalized nutrition recommendations or meal planning (exception govn’t guidelines or medically endorsed)
2 Determining nutritional needs and recommend nutritional intake
3 Specific recommendations on nutritional, caloric, or specialty diets
4 Nutritional counseling/advice to treat, prevent or cure a disease
5 Develop, administer, evaluate on nutrition standard or care
6 recommending, prescribing, selling, or supplying nutritional supplements to clients
7 Identifying as a nutritionist or dietitian

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4
Q

What is RDA (Recommend Dietary Allowance)?

A

Represents the level of intake of a nutrient that is adequate to to meet known needs of practically all healthy persons. Covers 97-98% of the population

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5
Q

What is EAR (Estimated Average Requirement)?

A

The adequate intake in 50% of age and sex specific group

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6
Q

What is UL (Tolerable Upper Intake Level)?

A

The maximum intake this is unlikely to pose a risk of adverse health effects to almost all individuals in a age and sex specific group. Determines nutrient toxicity.

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7
Q

What is AI (Adequate Intake)?

A

The recommended nutrient intake level based on research appears to be sufficient for good health. Prevents deficiency.

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8
Q

What is ADMR (Acceptable Macronutrient Distribution Range)?

A

The percentage of calories that should come from carbohydrate, proteins, and fat for optimal health and reduction of chronic disease risk.

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9
Q

What are the 5 big picture recommendations that are a key to good nutrition?

A

1 Follow a healthy eating pattern across the lifespan
2 Focus on variety nutrient density and amount
3 Limit Calories from added sugars and saturated fats and reduce sodium intake
4 Shift to healthier food and beverage choices
5 Support healthy eating patterns for all

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10
Q

The main components of a healthy eating pattern are:

A

Variety of vegetables, fruit, whole grains, fat free or low fat dairy, high proteins, limited saturated fats, trans fats, added sugars, and sodium.

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11
Q

What are the three types of healthy eating patterns?

A

1 Healthy US Style Eating Pattern
2 Healthy Mediterranean Style Eating Pattern
3 Healthy Vegetarian Eating Pattern

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12
Q

How many calories in a pound of fat?

A

About 3500

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13
Q

What is LDL

A

Low density lipoprotein.

A high level of LDL=increased risk of CVD

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14
Q

What is the estimated intake of sodium for the average American?

A

3440 mg

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15
Q

What is DASH?

A

Dietary
Approaches to
Stop
Hypertension–low in saturated fat, cholesterol, and fat

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16
Q

What is SBP?

What is DB?

A

Systolic Blood Pressure

Diastolic Blood Pressure

17
Q

What is the socio-ecological model of food behavior?

A
  • -Food access
  • -Household food insecurity
  • -Acculturation–moving away form home country eating pattern to an American eating pattern
18
Q

What are the most common food allegies?

A

Milk, shellfish, fish, soy, wheat, egg, peanut, tree nuts

19
Q

How many calories per gram in protien?

A

4 cals/gram

20
Q

How may calories per gram in carbohydrates?

A

4 cals/gram

21
Q

How many calories per gram in fat?

A

9 cals/gram

22
Q

How may calories per gram in alcohol?

A

7 cals/gram

23
Q

What is glucose?

A

Simple sugar

The form all cabs are used as an energy source

24
Q

What is glycogen?

A

The chief carbohydrate storage material

Formed and stored in the liver Also stored in the muscles

25
Q

Pre Exercise fueling

A

Make glucose and glycogen easily available to the body to support exercise performance. Should be high in carbohydrates, low fat and fiber, moderate protein, enough calories to match the workout intensity

26
Q

Fueling during Exercise

A

Provide the body with essential nutrients needed by muscle cells and to maintain optimal blood glucose levels. From Carbs, especially after an hour of moderate intensity exercise.

27
Q

Post Exercise Replenishment

A

To replenish glycogen stores and facilitate muscle repair. Mostly carbs with some protein

28
Q

Dietary Supplement

A

Functions to supplement the diet and contains one or more of : vitamin, mineral, herb, amino acid, or combo

29
Q

sarcoplasmic reticulum

A

The form of endoplasmic reticulum where calcium is stored to be used for muscle activation. Located in the striated muscles.

ACE Chapter 5 (3 decks)

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