Introduction-what Is Good Nutrition

Question 1

To achieve great results what skill must you master ?

Answer 1

Find clients limiting factors

Question 2

What are the 5 major limiting factors

Answer 2

1 genetic makeup 
2 their physical activity patterns 
3 their physiology 
4 their mindset 
5 their nutrition

Question 3

What happens to a client if they sit at a desk all day?

Answer 3

They suffer metabolic decline, fat gain, muscle loss and lifestyle related illness

Question 4

When number of steps per day is measured what is considered to be sedentary higher risk for early death, disease and being over weight?

Answer 4

5,000 steps

Question 5

What amount of daily steps is considered to be “active”, having lower body weight, less body fat, improved health

Answer 5

10,000 steps

Question 6

What is one prerequisite for success for someone who is overweight and who does not move frequently ?

Answer 6

get them to move is a prerequisite . their real limiting factor more than exercise ts what they are eating and more importantly what not eating.

Question 7

what physiological imbalances may impede results depending on severity of imbalance.

Answer 7

thyroid , gastrointestinal dysfunction, sex hormone imbalances

Question 8

what are the 5 criteria needed for a good nutrition program

Answer 8

1. good nutrition properly controls energy balance
2. good nutrition provides nutrient density.
3. good nutrition achieves, health , body composition, and performance goals
4. good nutrition is honest and outcome-based
5. good nutrtion is sustainable and good for the planet and us

Question 9

What are genetics

Answer 9

speciic inherited DNA of organism, influences what you bcome, although enviroment also plays a key role in expression of gen code

Question 10

what is the definition for metabolic

Answer 10

pertaining to the chemical reaction and physiological processs necessary to ensure life

Question 11

This relationship between all sources of energy intake and energy output ; an organism is said to be in energy balance when energy flow into the body and out of the body is equal. evidence by stable body weight

Answer 11

energy Balance

Question 12

nutrient density

Answer 12

foods that provide substantial amounts of nutrients with only the necessary calories…

ratio of nutrients (vitamins minerals, fiber) relative to the total calorie content in a food (calories units of potential energy)

example contain high amounts of protein iron zinc etc per 100 calories of food

Question 13

body composition

Answer 13

relative relationship between lean body mass (includes bone mass, body water , muscle mass, an organ mass) and fat mass, which includes adipose tissue and intra tissue fat deposits

Question 14

what does the law of thermo dynamics dictate

Answer 14

whether weight is lost, gained , or remains the same

Question 15

what is the law of thermodynamics

Answer 15

principle that governs energy exchange including heat exchange and performance of work

Question 16

This occurs when more energy is coming in than out

Answer 16

Positive energy balance

Question 17

this occurs when there is more energy out than in

Answer 17

negative energy balance

Question 18

what happens with severe negative energy balance according to one study of militry recruits.

Answer 18

massive metabolic decline, inability to concetnrate ; reduced thyroid hormone production, testosterone levels, and physical performance.

Question 19

what does the body think with severe negative energy imbalance?

Answer 19

“im starving “ all non survival functions must be shut down, including reproductive function, metabolic function, brain function

Question 20

What is insulin resitance

Answer 20

condition which normal amounts of the hormone insulin are inadequate to produce a normal response from fat muscle and liver cells.

Question 21

which phase of energy balance can lead to insulin resistance?

Answer 21

Positive energy balance:

leads to weight gain, diabeties.

Question 22

Calorie density

Answer 22

the ratio of calories (which are merely units of potential energy) to actual weight of the food.

foods with high calorie densities would have lots of calories per 100g of food, low cal density would have few calories per 100g

ex foods with fiber and water tend to have lower calorie denities.

Question 23

what is the diet with the best combination of nutrient and calorie density for improving health and promoting fat loss?

Answer 23

diet high in nutrient - dense foods (alot of nutrients per calorie) and low in calorie-dense foods(few calories per gram of food weight)

Question 24

what are some benefits of having a diet high in nutrient dense foods and low in calorie- dense foods?

Answer 24

1 easily controlled calorie intake (without calorie counting)
2 longer periods of satiation or fullness after meals
3 difficulty over eating
4 higher total essential nutrient intake
5 more essential nutrients per volume food

Question 25

what are some negatives for working out with aesthetics in mind and only wanting to lose fat gain muscle have a flat stomach to look good naked?

Answer 25

can easily be lured into a world of powerful drugs, invasive and risky surgeries and ridiculous crash diets.

Question 26

what should be coached as the main focus of any nutritional program

Answer 26

1 improving body composition
2 improved health
3 improved performance

Question 27

this si the phsyical or mental performance enhancing strategies to change

Answer 27

ergogenic

Question 28

What are some examples of foods with high calorie densities

Answer 28

cookies
crackers
butter
bacon

Question 29

what are some examples of foods with low calorie density

Answer 29

fresh vegetable
both based soups
fresh fruits
chicken breast

Question 30

the study when researchers compared how many servings of each of the major food grous study particpants thought they had eaten each day how many servings they actually ate. what did results show

Answer 30

there were major difference between percieved intake vs actual intake

both men and women of all ages ate more grains fats and oils adn sweets than they thought

also consumed fewer fruits veggies and less milk and meat than they thought. ate more carbs fat and junk while eating less protein and fewer veg than they thought.

Question 31

what does the study of percieved food intake to actual intake show

Answer 31

people do not have a good idea of what their dietary intake really looks like unless they measure and record it accurately

Question 32

what is another clear definition for outcome based training

Answer 32

you evaluate the “goodness” of a clients nutrition plan by observing waht happens once our cleint followed it . outcome based world=theory is meaningless and results are everything

Question 33

social support important to a client reaching goals

Answer 33

it is very important for reaching goals- trainer is the social support group

client will not have individuals around them for support. most people are uninterested or antagonistic to their lifestyle changes

Question 34

what are two important factors that will allow you to successfully be your clients social support

Answer 34

Keep up to date:
give them realiable current info, use websites of favorite nutrition / exercise journals or get etocs emailed table of conents- Evernote download it

Establish network
set up relationships with healthcare professionals and registered dietitians nurses and pt. create a cross referral system