Introduction Flashcards
What are the major limiting factors to the success of your clients?
a) genetics
b) physical activity pattern
c) physiology
d) mindset
e) nutrition
What does the phrase “energy balance” represent?
it represents the relationship between energy in (food calories) and energy out (energy requirements); an organism is said to be in energy balance when energy flow into the body and out of the body is equal, often evidenced by a stable body weight.
What is nutrient density? Which foods have a high/low nutrient density? Why does it matter?
Nutrient density is the ratio of nutrients relative to the total calorie content of a food. A food with a high nutrient density would contain a large amount of key nutrients per 100kcal of food.
high: vegetables, fruits, high fibre unprocessed grains, lean meats
low: table sugar, soda, white flour, ice-cream
Nutrient dense foods promote fat loss and improve health. Calories intake is easily controlled without counting calories. Satiation lasts longer and it is difficult to overeat.
What is calorie density? Which foods have a low/high calorie density? Why does it matter?
Calorie density is defined as the ratio of calories to the actual weight of the food. A food with a high calorie density would have a lot of calories per 100g and a food with a low calorie density would have few calories per 100g of food.
high: cookies, bacon, butter, crackers
low: vegetables, fruits, broth based soups, chicken breast
this is important because for improving health and promoting fat loss it is necessary to eat nutrient dense but low calorie foods. for weight or muscle gain nutrient and calorie dense foods would be preferable.
What are some of the consequences of a chronic positive energy balance?
weight gain
plaque build up in the arteries
increase in blood pressure and cholesterol
insulin resistance
What are some of the consequences of a chronic negative energy balance?
inability to concentrate reduced thyroid hormone production reduced testosterone levels reduced physical performance slowing down of metabolic function, reproductive function and brain function = starvation mode
Long term dietary habits should be based on the intersection of which 3 goals? Why?
The goal of good nutrition is to help improve performance, health and body composition - all at the same time. These should be long term goals. Focusing strictly on only one of these goals to the exclusion of the others can lead to problems and can produce negative long term consequences.
Does focusing exclusively on body composition when making nutrition choices lead to improved health? Provide an example of why or why not.
Not, it doesn’t. This strategy may lead to clients turning to crash diets, drugs or surgery. This may lead to short term improvements when they look in the mirror but have some consequences for their health.
What is the purpose of an ergogenic aid? Why might they interest your clients?
Ergogenic aids are performance enhancing. They might be interesting because they briefly improve performance but they often lead to degradation of health which inhibits long term achievement.
Why is outcome-based decision making one of the most critical factors in successful long-term nutrition? Give an example.
Clients can only judge a nutrition or exercise plan by the results it gives them. A good plan that is really followed equals results.
What is good nutrition?
Good nutrition:
- controls energy balance
- improves nutrient density
- achieves the interlocking goals of good health, improved performance and optimal body composition
- uses honesty and outcome-based evaluation
- is sustainable for both us and the planet
