Nutrition

Question 1

What is CF Theorectical Hierachy of the Development of an Athlete?

Answer 1

1. Nutrition 2. Metabolic conditioning 3. Gymnastics 4. Weightlifting and Throwing 5. Sport

Question 2

What percentage is preventable conditions is attributable to deaths globally?

Answer 2

70%

Question 3

What are the two primary groups of chronic disease?

Answer 3

Disorder of structure and disorders of metabolism

Question 4

What measurements can help track your health status?

Answer 4

Hgb A1c, lipid levels, CRP, BP and HR, Body fat %, Bone Density and waist circumference and weight to hip ratio

Question 5

What are the 3 criteria of a chronic disease?

Answer 5

1. Lasts more than a year.
2. Requires ongoing medical treatment.
3. Limits activities of daily living. (ADL)

Question 6

What is a big contributor to disorders of metabolism?

Answer 6

Nutrition

Question 7

What can lead to insulin resistance?

Answer 7

Overconsumption of carbohydrates.

Question 8

What is the main job of insulin?

Answer 8

Control blood sugar levels.

Question 9

What else does insulin do?

Answer 9

It is an anabolic hormone (storage/building).

Question 10

The goal of Crossfit Nutrition is to?

Answer 10

Provide a buffer against sickness.

Question 11

Waist to hip, body fat, BMI, body composition, essential vs. non essential fats are examples of what?

Answer 11

Anthropomorphic measurements.

Question 12

What waist circumference indicates abdominal obesity?

Answer 12

35in/40in (88cm/102cm)

Question 13

What waist to hip ratio suggests a metabolic syndrome?

Answer 13

Greater than 0.9/0.85

Question 14

What are the body fat % for obese, normal and fit for a female?

Answer 14

32 20 12

Question 15

What are the body fat % for obese, normal and fit for a male?

Answer 15

25 18 8

Question 16

The components fat, muscle, bone and water male up what?

Answer 16

Body composition.

Question 17

What are the two essential fatty acids (polyunsaturated fats) our body needs from food to function?

Answer 17

Omega-3 and omega-6

Question 18

Omega-6 is what?

Answer 18

Inflammatory

Question 19

What is a good ration of Omega-6 : Omega-3 in our diet?

Answer 19

2:1

Question 20

What should our protein intake be per lb of body weight?

Answer 20

0.8g to 1.2g

Question 21

What nutrition tactics do we not endorse?

Answer 21

Calorie counting

Question 22

Eyeball method: How many grams of protein in 1 palm?

Answer 22

28g

Question 23

Eye ball tactic: what is the size of VEGETABLE carbohydrate to protein serving

Answer 23

2:1

Question 24

Eyeball method: what size of fats should be added?

Answer 24

Thumb size

Question 25

What is the foundation of the zone diet?

Answer 25

A block

Question 26

Zone diet. What does one block consist of?

Answer 26

9g carb 7g protein 1.5g fat

Question 27

Zone diet. How many blocks per meal?

Answer 27

5 or less

Question 28

Zone diet: How many meals or snacks per day?

Answer 28

3 meals, 2 snacks

Question 29

Zoe Diet: Lean body mass (lb.) x activity level / 7g protein is the equation for what?

Answer 29

Number of blocks.

Question 30

What is the name for the process of cleaning out of damaged cells in the body?

Answer 30

Autophagy

Question 31

Vitamin B1 or Thiamine does what?

Answer 31

Nerve impulse propagation and myelin-sheath maintenance

Question 32

Vitamin B 2 or riboflavin deficiency is highest in?

Answer 32

Vegetarians, vegans and pregnancy/lactation

Question 33

What micronutrient promotes calcium absorption in the gut?

Answer 33

Vitamin D

Question 34

Micronutrient that reduces and controls infections?

Answer 34

Vitamin C

Question 35

Micronutrient that helps with muscles and nerve function, blood sugar and blood pressure?

Answer 35

Magnesium

Question 36

Micronutrient that helps with healthy red blood cell formation and DNA synthesis?

Answer 36

Vitamin B12

Question 37

How much caffeine is considered to be beneficial towards exercise?

Answer 37

2-9mg/kg of body weight

Question 38

Which factor indicates that an individual may benefit from a post workout shake instead of a post workout meal consisting of solids?

Answer 38

The individual has time constraints.

Question 39

Which are key factors that drive motivation?

Answer 39

Valuing the goal, believing the goal can be achieved.

Question 40

What is an indicator that an individual may be a good candidate for the flexible dieting strategy?

Answer 40

Wants flexibility with their food choices, prefers to tally macronutrients in the day than a set plan

Question 41

What are helpful tips to assist with implementing a nutritional plan?

Answer 41

Have high quality foods available, dedicate time to meal prep

Question 42

When cells are sensitive to insulin what happens?

Answer 42

Less insulin needs to be produced by the pancreas.

Question 43

Elevated levels of CRP indicate inflammatory processes. Which are actions that an individual can take to reduce CRP?

Answer 43

Regular exercise, reduce body fat, eat fewer processed foods, take fish oil supplements