Nutrition Flashcards
What is CF Theorectical Hierachy of the Development of an Athlete?
- Nutrition 2. Metabolic conditioning 3. Gymnastics 4. Weightlifting and Throwing 5. Sport
What percentage is preventable conditions is attributable to deaths globally?
70%
What are the two primary groups of chronic disease?
Disorder of structure and disorders of metabolism
What measurements can help track your health status?
Hgb A1c, lipid levels, CRP, BP and HR, Body fat %, Bone Density and waist circumference and weight to hip ratio
What are the 3 criteria of a chronic disease?
- Lasts more than a year.
- Requires ongoing medical treatment.
- Limits activities of daily living. (ADL)
What is a big contributor to disorders of metabolism?
Nutrition
What can lead to insulin resistance?
Overconsumption of carbohydrates.
What is the main job of insulin?
Control blood sugar levels.
What else does insulin do?
It is an anabolic hormone (storage/building).
The goal of Crossfit Nutrition is to?
Provide a buffer against sickness.
Waist to hip, body fat, BMI, body composition, essential vs. non essential fats are examples of what?
Anthropomorphic measurements.
What waist circumference indicates abdominal obesity?
35in/40in (88cm/102cm)
What waist to hip ratio suggests a metabolic syndrome?
Greater than 0.9/0.85
What are the body fat % for obese, normal and fit for a female?
32 20 12
What are the body fat % for obese, normal and fit for a male?
25 18 8
The components fat, muscle, bone and water male up what?
Body composition.
What are the two essential fatty acids (polyunsaturated fats) our body needs from food to function?
Omega-3 and omega-6
Omega-6 is what?
Inflammatory
What is a good ration of Omega-6 : Omega-3 in our diet?
2:1
What should our protein intake be per lb of body weight?
0.8g to 1.2g
What nutrition tactics do we not endorse?
Calorie counting
Eyeball method: How many grams of protein in 1 palm?
28g
Eye ball tactic: what is the size of VEGETABLE carbohydrate to protein serving
2:1
Eyeball method: what size of fats should be added?
Thumb size
What is the foundation of the zone diet?
A block
Zone diet. What does one block consist of?
9g carb 7g protein 1.5g fat
Zone diet. How many blocks per meal?
5 or less
Zone diet: How many meals or snacks per day?
3 meals, 2 snacks
Zoe Diet: Lean body mass (lb.) x activity level / 7g protein is the equation for what?
Number of blocks.
What is the name for the process of cleaning out of damaged cells in the body?
Autophagy
Vitamin B1 or Thiamine does what?
Nerve impulse propagation and myelin-sheath maintenance
Vitamin B 2 or riboflavin deficiency is highest in?
Vegetarians, vegans and pregnancy/lactation
What micronutrient promotes calcium absorption in the gut?
Vitamin D
Micronutrient that reduces and controls infections?
Vitamin C
Micronutrient that helps with muscles and nerve function, blood sugar and blood pressure?
Magnesium
Micronutrient that helps with healthy red blood cell formation and DNA synthesis?
Vitamin B12
How much caffeine is considered to be beneficial towards exercise?
2-9mg/kg of body weight
Which factor indicates that an individual may benefit from a post workout shake instead of a post workout meal consisting of solids?
The individual has time constraints.
Which are key factors that drive motivation?
Valuing the goal, believing the goal can be achieved.
What is an indicator that an individual may be a good candidate for the flexible dieting strategy?
Wants flexibility with their food choices, prefers to tally macronutrients in the day than a set plan
What are helpful tips to assist with implementing a nutritional plan?
Have high quality foods available, dedicate time to meal prep
When cells are sensitive to insulin what happens?
Less insulin needs to be produced by the pancreas.
Elevated levels of CRP indicate inflammatory processes. Which are actions that an individual can take to reduce CRP?
Regular exercise, reduce body fat, eat fewer processed foods, take fish oil supplements
