Lesson 12: Nutrition Flashcards
scope of practice for ACE Personal Trainers
def: range of legal services that professionals in a given field can provide, the settings in which the services can be provided, and the guidelines/parameters that must be followed
-includes education, experience, demonstrated competency
-Can recommend ChooseMyPlate.com or educate them about reccommendations in the Dietary Guidelines to
They Do:
1. Diagnose: receive exercise, health or nutrition guidelines from a physician, physical therapist, registered dietitian, etc., follow national consensus guidelines for exercise programming for medical disorders, screen for exercise limitations, identify potential risk factors through screening, refer clients to an appropriate health professional or medical practitioner
2. Prescribe: design exercise programs, refer clients to an appropriate health professional or medical practitioner for an exercise prescription
3. Prescribe diets or recommend specific supplements: provide general information on healthy eating, according to MyPlate Food Guidance System, refer clients to a dietitian or nutritionist for a specific diet plan
4. Treat injury or disease: refer clients to an appropriate health professional or medical practitioner for treatment, use exercise to help overall health, help clients follow physician or therapist advice
5. Monitor progress for medically referred clients: document progress, report progress to an appropriate health professional or medical practitioner, follow physician, therapist, or dietitian reccommendations
6. Rehabilitate: design an exercise program once the client has been released from rehabilitation
7. Counsel: coach, provide general information, refer clients to a qualified counselor or therapist
8. Work with patients: work with clients
Knowledge, Skills, and Abilities of the ACE Personal Trainer
- we coach those who are apparently healthy or have received a doctor’s notice about exercise
- Domains of the PT Exam:
1. Client Interviews and Assessments: 31%
2. Program Design and Implementation: 33%
3. Progression and Modifications: 19%
4. Professional Conduct, Safety, and Risk Management: 17%
Processes of Digestive System
6 Processes:
- Ingestion of food into the mouth
- Moving food along digestive tract
- Preparing food for digestion
- Chemical digestion of food
- Absorption of digested food into the into the circulatory and lymphatic system
- Elimination of waste products
Carbohydrates
- made of sugar molecules, preferred energy source of the body
- 4 calories per gram
- monosacchoride is the simplest form of sugar, divided into three categories:
1. Glucose: predominant sugar in nature and basic building block of most other carbos (two glucose monos form maltose-disaccharide)
2. Fructose: fruit sugar, sweetest monosaccharides, found in varying levels of different kinds of fruit
3. Galactose: joins with glucose to form disaccharide lactose, the principle sugar found in milk - -sucrose (table sugar) is made by combo of fructose and glucose
- -oligosaccharide is a chain of three to four
Carbohydrates
- made of sugar molecules, preferred energy source of the body
- 4 calories per gram
- monosacchoride is the simplest form of sugar, divided into three categories:
1. Glucose: predominant sugar in nature and basic building block of most other carbos (two glucose monos form maltose-disaccharide)
2. Fructose: fruit sugar, sweetest monosaccharides, found in varying levels of different kinds of fruit
3. Galactose: joins with glucose to form disaccharide lactose, the principle sugar found in milk - -sucrose (table sugar) is made by combo of fructose and glucose
- -oligosaccharide is a chain of three to 10 or fewer simple sugars
- -a long chain of sugar molecules is referred to as a polysaccharide (glycogen-in meat/seafood, grains and veggies-are the only plysacc. we can digest–they are complex carbs and long chains of glucose–carbs are stored as glycogen if it is not used right away for energy, and they’re stored in the liver and muscle cells and can be broken down into single glucose molecules to provide a rapid source of energy–amount of glycogen can increase a lot with PT–carbohydrate loading also increases glycogen stores–glycogen is large/bulky and unsuitable for long term energy storage–thus if the person continues to consume more carbs than the body can use or store, the body will convert the sugar into fat for long term storage
Protein
- four calories per gram, building blocks of human/animal structure
- help to form brain, nervous system, blood, muscle, skin and hair
- transport mechanism for iron, vitamins, minerals, fats, and oxygen
- key to acid-base and fluid balance
- form enzymes, which speed up chemical reactions
- also called polypeptides and built from amino acids-when they form together through peptide bonds
- 8-10 essential amino acids cannot be made by the body and must be consumed through the diet–a specific food’s protein quality is determined by assessing its essential amino acid composition, digestability, bioavailability (degree to which the amino acids can be used by the body)–animal products contain all essentials-complete proteins, soy is the only plant based complete protein
- combo of grains/legumes, rice/beans, grains/dairy, legumes/seeds can form complete proteins thru plants
Fats
-most energy dense of macronutrients, provides 9 calories per gram (2.25 times more calories than carb and protein)
-provide insulation, cel structure, nerve transmission, vitamin absorption, and hormone production
-aka adipose tissue and is stored as a triglyceride
-unsaturated fatty acids: cantina one or more double bonds between carbon atoms, and are typically liquid at room temperature, fairly unstable, susceptible to oxidative damage and have a shortened shelf life
-monounsaturated contains one double bond between two carbons (olive, canola, and peanut oils)
-Polyunsaturated fat contains two or more sets of double bonds (corn, safflower, and soybean oils and cold water fish)
-Essential fatty acids: polyunsaturated that must be consumed from the diet
-body cannot produce omega 3 (ALA-found in plants, EPA, DHA-both are important and found in egg yolk, cold-water fish, shellfish like tuna, salmon, mackerel, cod, crab, shrimp, and osyter) or omega 6 fatty acids—o3 reduce blood clotting, dilate blood vessels, and reduce inflammation, important for eye and brain development, important for a growing fetus, reduce cholesterol and triglyceride levels, preserve brain function and reduce risks of mental illness and ADHD–most don’t get enough o 3 (most should take between 250-500mg a day in a supplement
-O 6 is typically consumed abundantly found in flaxseed, canola, and soybean oils and green leaves–contributes to blood clotting and inflammation–must be a balance of this with o3–doing this has great cardiovascular health benefits (American Heart Ass recommends 5-10% of calories as o 6s so 12g a day for women and 17g a day for men
-saurated and trans fats clog arteries-increased risk for heart disease and other probs
saturated fatty acids contain no double bonds between carbon atoms and are solid at room temp, very stable (red meat, full-fat dairy products, and tropical oils like coconut and palm)–they increase levels of low-density cholesterol (LDL), the bad cholesterol
-trans results from a manufacturing effort to make unsaturated fat solid at room temperature to prolong shelf life (this breaks double bond of unsaturated fat)–heart damaging fat that increases LDL even more–if there is more than .5g in a food, the amount has to be included in the label—aka hydrogenerated oil
Cholesterol
- fat-like, waxy, rigid four ring structure
- plays important role in cell membrane function, make bile acids (important for fat absorption), metabolize fat-soluble vitamins (A,D,E, and K) and make vitamin D and some hormones (estrogen and testosterone)
- saturated fat converted to cholesterol in liver is the main dietary cause of hypercholesterolemia (high blood levels of cholesterol)-lots of this in egg yolks, meat, poultry, fish, and dairy products–chol causes problems where there is too much of it in the bloodstream-since it is fat-soluble, it needs a water soluble carrier protein to transport it and when it combines with this protein en route to body’s cells, it’s termed LDL which is susceptible to get stuck in the bloodstream and clog arteries–casuing atherosclerosis–high-density cholesterol (HDL) which is the good cholesterol removes excess cholesterol from arteries and carries it back to the liver where it is excreted
Vitamins
non-caloric micronutrients essential for normal physiologic function, must be consumed through food with only 3 exceptions: vitamin K and biotin (can be produced by normal intestinal flora-bacteria that live in the intestines and are critical for normal gastrointestinal function), and vitamin D can be produced through sun exposure
- we need thirteen different vitamins-water soluble and fat-soluble
water-soluble vitamins
- thiamin, riboflavin, niacin, pantothenic acid, folate, vitamin B6 and B12, biotin, and vitamin C
- solubility in water gives them similar absorption and distribution in body and they have a role as cofactors of enzymes involved in metabolism
- typically can’t be stored in the body and need to be excreted through urine (except B6 and B12)-decreases risk of toxicity from overconsumption and makes regular intake a necessity
- Folate: abundant in foliage/leafy greens, essential for production of DNA, red and white blood cell formation, neurotransmitter formation, and amino-acid metabolism–deficiency is common (lost during food prep and lots of people don’t eat enough leafy greens)-very bad for a developing fetus (neural tube defects like spina bifida) and can cause megaloblastic anemia, skin lesions, and poor growth
fat-soluble vitamins
- Vit A, D, and E
- found in fat-containing foods and stored in liver or adipose tissue until needed
- if fat absorption is impaired, then so are they
- can be stored in body for extended periods of time and eventually excreted in feces
Minerals
- regulate enzyme activity and maintaining acid-base balance to assisting with strength and growth
- body’s ability to use minerals depends on their bioavailability (high-sodium, potassium, chloride, iodide, and fluoride; low-iron, chromium and manganese; medium-calcium and magnesium and all others)
Importance of water
-regulates body temperature, protects vital organs, provide driving force for nutrient absorption, medium for all biochemical reactions, maintains high blood volume for optimal athletic performance
What food types need to be limited and by how much?
- Saturated and trans fats (<10% of calories)
- added sugars (<10% of calories)
- sodium (<2,300 mg per day)
- alcohol (one a day for women, two a day for men)
The 5 Dietary Guidelines
- Follow a Healthy Eating Pattern Across the Lifespan
- Focus on Variety, Nutrient Density, and Amount
- Limit Calories from Added Sugars and Saturated Fats and Reduce Sodium Intake
- Shift to Healthier Food and Beverage Choices
- Support Healthy Eating Patterns for All
