Chapter 7: Nutrition

Question 1

Your role as a personal trainer regarding nutrition

Answer 1

Address Misinformation

Giver general advice

Recognize more complicated nutrition issues and know who to refer clients to
-Diabetes, Heart Disease, GI Disease, Eating Disorder

Find a professional you feel comfortable referring to.

Question 2

Dietary Assessment

Answer 2

Dietary Intake Data:
-Current Diet
-Allergies
-Restricted Food Groups
-Options:

Dietary Recall (24 Hours)
Diet History (Eating Habits)
Diet Records (Three Day Tracking)

Question 3

Evaluating Diet

Answer 3

Main Dietary Goals (MyPlate)

Balancing Calories

Be carful as cortizal will increase if you’re stressing over the things you’re eating.

Foods to Increase:
1/2 Fruits & Veggies

Foods to Reduce:
-Sodium, Water over sugary drinks

“What are you willing to let go of?”

Question 4

Factors Influencing Energy Requirements

Answer 4

Resting Metabolic Rate (RMR)

-60-75% of total energy requirement
-Calories for maintaining normal functions

Physical Activity

Thermic Effect of Food

Question 5

Increasing Resting Metabolic Rate (RMR)

Answer 5

-More Lean Tissue
-Young Age
-Growth
-Menstrual Cycle
-Hyperthyroidism

Question 6

Decreasing Resting Metabolic Rate (RMR)

Answer 6

-Low Caloric Intake
-Loss of Lean Tissue
-Hypothyroidism (underperforming)

Question 7

Physical Activity impacting RMR

Answer 7

Second Largest; Most Variability

Intensity, Durations, Frequency

Extreme Heat / Cold

SuperSet,

Question 8

Estimating Energy Requirements

Answer 8

Measuring Caloric Intake

Estimation Equations:

Activity Level # * weight lbs = kcal

Male: 17-19-23, light, moderate, heavy

Female: 16-17-20, light, moderate, heavy

Question 9

Resting Energy Expenditure (REE)

Answer 9

Tool in aiding in finding resting caloric burning

Question 10

Protein

Answer 10

Rebuild and repair tissue

RDA: .8g/kg of body weight

General Recommendation for sport training: 1.2 - 2.0g/kg of body weight.

Overconsumption:
-No hard proven side effects
-Beware of those with impaired renewal function, low calcium intake, or on restricted fluids.

-30g per eating window, body has a hard time processing more.

Question 11

Carbohydrates (CHO)

Answer 11

Provide fuel for energy

High CHO: 60-70% total calories

Appropriate diet depends on the client’s goals, training regimen, and fitness level

Training program:
-Aerobic Endurance: 7-10g/kg of body weight

-Anaerobic Training: 5-6 g/kg of body weight

High intake of carb is linked chronic diseases, low carb or no carb.

Your body can make glucose for you. Having carbs is sussy.

Question 12

Dietary Fat

Answer 12

Low body requirements:

3% Omega-6, .5-1% omega-3

> 15% Range = Good

30% of Calories

-20% Monounsaturated or Polyunsaturated (liquid at room temp)

-10% Saturated (Solid at room temp)

Question 13

Water

Answer 13

1.4-2.6 L/day (sedentary)

More intake may be beneficial and preventative against some diseases

Question 14

Fluid Intake before exercise

Answer 14

5-7 ml/kg of body weight; > 4 hours prior to exercise

3-5ml/kg of bodyweight 2 hours prior

Question 15

Fluid Intake During Exercise

Answer 15

Water replacement is necessary!

Increased body temp, heat exhaustion, heatstroke, etc

Question 16

Fluid Intake after Exercise

Answer 16

Monitor Sweat Loss (pre and post weight)

20-24oz for every pound lost

Sodium and Sugar drinks to replenish electrolytes

Question 17

Post exercise drinks

Answer 17

Water, Milk, Juice, Soft Drink (sugar and anabolic process), Sports drinks, Fruits/Veggies, Coffee / Tea (mindful of dehydration)

Question 18

Exercise during drinks

Answer 18

Water, Sport drink, diluted juice, CHO & Water Combo (gateraid, for endurance activities), Consume CHO during exercise if trying to reduce weight

Question 19

Weight Gain

Answer 19

Diet & progressive resistance training

2500 additional kcal for 1-2 lbs weekly gain

How to:
-Eat larger portions of food
-Eat more calories
-Eat frequently
-Choose higher-calorie foods

Protein Req:
-1.2-2.0 g/kg of body weight

Question 20

Weight Loss

Answer 20

Achieve a negative calorie balance

500-1000 kcal / day reduction for 1-2 weekly loss

Rate of Loss: 1% of total body weight / week

-110 lbs = 1.1 lbs/week
-331 = 3.3 lbs / week

Foods w/ low energy density:

Soups, salad greens, veggies, fruits