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Crossfit Knowledge > Nutrition > Flashcards

Nutrition Flashcards

1
Q

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

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

What percentage is preventable conditions is attributable to deaths globally?

A

70%

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3
Q

What are the two primary groups of chronic disease?

A

Disorder of structure and disorders of metabolism

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4
Q

What measurements can help track your health status?

A

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

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5
Q

What are the 3 criteria of a chronic disease?

A
  1. Lasts more than a year.
  2. Requires ongoing medical treatment.
  3. Limits activities of daily living. (ADL)
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6
Q

What is a big contributor to disorders of metabolism?

A

Nutrition

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7
Q

What can lead to insulin resistance?

A

Overconsumption of carbohydrates.

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8
Q

What is the main job of insulin?

A

Control blood sugar levels.

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9
Q

What else does insulin do?

A

It is an anabolic hormone (storage/building).

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10
Q

The goal of Crossfit Nutrition is to?

A

Provide a buffer against sickness.

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11
Q

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

A

Anthropomorphic measurements.

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12
Q

What waist circumference indicates abdominal obesity?

A

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

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13
Q

What waist to hip ratio suggests a metabolic syndrome?

A

Greater than 0.9/0.85

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14
Q

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

A

32 20 12

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15
Q

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

A

25 18 8

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16
Q

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

A

Body composition.

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17
Q

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

A

Omega-3 and omega-6

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18
Q

Omega-6 is what?

A

Inflammatory

19
Q

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

A

2:1

20
Q

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

A

0.8g to 1.2g

21
Q

What nutrition tactics do we not endorse?

A

Calorie counting

22
Q

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

A

28g

23
Q

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

A

2:1

24
Q

Eyeball method: what size of fats should be added?

A

Thumb size

25
Q

What is the foundation of the zone diet?

A

A block

26
Q

Zone diet. What does one block consist of?

A

9g carb 7g protein 1.5g fat

27
Q

Zone diet. How many blocks per meal?

A

5 or less

28
Q

Zone diet: How many meals or snacks per day?

A

3 meals, 2 snacks

29
Q

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

A

Number of blocks.

30
Q

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

A

Autophagy

31
Q

Vitamin B1 or Thiamine does what?

A

Nerve impulse propagation and myelin-sheath maintenance

32
Q

Vitamin B 2 or riboflavin deficiency is highest in?

A

Vegetarians, vegans and pregnancy/lactation

33
Q

What micronutrient promotes calcium absorption in the gut?

A

Vitamin D

34
Q

Micronutrient that reduces and controls infections?

A

Vitamin C

35
Q

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

A

Magnesium

36
Q

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

A

Vitamin B12

37
Q

How much caffeine is considered to be beneficial towards exercise?

A

2-9mg/kg of body weight

38
Q

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

A

The individual has time constraints.

39
Q

Which are key factors that drive motivation?

A

Valuing the goal, believing the goal can be achieved.

40
Q

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

A

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

41
Q

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

A

Have high quality foods available, dedicate time to meal prep

42
Q

When cells are sensitive to insulin what happens?

A

Less insulin needs to be produced by the pancreas.

43
Q

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

A

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

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