Nasm Cpt 15-18

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Nutrition

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The sum of the processes by which an animal or plant takes in and uses food substances

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Macronutrients

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Protein, carbohydrates, fats

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Protein function

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Build & repair body tissues; synthesis of hormones, enzymes & regulatory peptides; can be used for energy

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Amino acids

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Form proteins, 20 linked by peptide bonds

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Essential amino acids

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8 not manufactured or enough by body, need to get from food

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Nonessential, semiessential amino acids

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10 manufactured by body, 2 not enough for growth in children

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Protein- fat

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If consumption exceeds necessary requirements, this is used for energy or stored as what

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Complete/incomplete protein

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Contains/doesn't contain all essential amino acids

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Limiting factors of a protein

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Missing essential amino acids in this substance

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Biologic value

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A measure of essential amino acid profile of a food or supplement

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Gluconeogenesis

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When protein amino acids are used to assist in energy production during negative energy balance due to aerobic or anaerobic exercise depleting glycogen

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Carbohydrates & workout

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Consume 1g/kg within 1 hour post heavy resistance to inhibit muscle-protein breakdown

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Protein & fat loss

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Increases satiety

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Protein requirements g/kg weight

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.8 g/kg wt is RDA 15-30%, 1-1.4 min for bodybuilder/rec/endurance, 1.2-2.2-0 for same during adaptation period, so athletes should get around 1-2 depending, I should get 90-180 g/day, 1g = 4 cal

Front 15

Protein supplementation

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Generally not recommended except for before/after weight training, to replace whole food sources for weight loss, for bodybuilders/wrestlers for special high muscle/low fat

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Carbohydrates, saccharides

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Neutral compounds of carbon, hydrogen & oxygen; sugars, starches, cellulose, large portion of animal foods, chief source of energy for body functions & muscular exertion, 1 g = 4 cal

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Monosaccharides

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Simplest forms of sugar, usually colorless, water-soluble, crystalline solids. Glucose, fructose, galactose. Connect to form starches in plants.

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Disaccharides

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Sucrose (table sugar), lactose (milk), maltose

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Starches

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Complex sugars found in whole grains, broken down into glucose for utilization

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Cellulose (fiber)

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Carbs found in skins of fruits/vegies, largely indigestible but provide bulk for intestinal motility & elimination

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Glycemic index (GI)

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Rate at which carbs raise blood sugar and affect insulin release after ingestion, heavily affected by what other foods are eaten concurrently, over-emphasized in fad diets, low number is generally better- more complex carbs & fiber

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Glucose

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Monosaccharide, main product of photosynthesis, then sugars/starches are digested back to this form to provide main source of physical energy & brain function, Some is digested as glycogen with the aid of insulin in the liver. Some stored in liver & muscles; excess converted to fat & stored throughout body for reserve energy

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Carbohydrate/glycogen

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Limiting factor for exercise performance, causes "hit the wall", nearly all energy for high intensity aerobic & anaerobic, 50% during moderate aerobic, available sources deplete during endurance exercise

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Complex carb daily dietary recommendation for endurance athletes

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6-10 g/kg or about 60% of consumption, 50-70 normal

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Carbs before exercise

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1-4.5 g/kg, 1-4 hr before

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Lipids

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Compounds that include triglycerides (3 fatty acids attached to glycerol), phosphos & sterols, 95% in food are fats & oils, 99% stored in body are triglycerides.

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Categories of fatty acids

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Saturated & unsaturated

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Polyunsaturated fatty acids

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Essential, omega 3s from fatty fish- salmon, sardines, tuna, flax seed; omega 6s- lots of nuts & seeds, grains, poultry- good but not as good as omerga 3s

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Saturated fatty acids (fats)

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Risk factor for heart disease, raise bad cholesterol (LDL), most animal derived fats except fish

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Monounsaturated fatty acids (fats)

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Decrease heart disease, raise good cholesterol (HDL), best sources are olive & canola oil, avocados, nuts,

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Essential fatty acids

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Have to eat, not manufactured by body, alpha-linolenic acid (an omega-3 fatty acid- good to get more) and linoleic acid (an omega-6 fatty acid- easy to get in diet)

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Alpha-linolenic acid, omega-3 fatty acid

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Seed oils- canola (rapeseed), linseed (flax), hemp oil, soy oil; lower cardiovascular risk & depression

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Trans-fatty acids, trans fat

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Prevalent in today's food supply; hydrogenated- adding hydrogen to unsaturated fats to make them harder at room temp & increase shelf life; margarine, fast food, snack foods; act like saturated fats health-wise

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Lipids (fats)

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1g=9cal, carrier for vitamins A D E K, precursor of hormones, necessary for cell function, insulate, surround & protect organs

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Fat in diet

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10-30% of cal recommended, more than 30% in diet leads to overeating due to lack of food volume and often slows metabolism, necessary for satiety, low Thermic Effect of Food (TEF)- cal to metabolize- 3% so easy to convert to store in body

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Metabolic syndrome, MS, Syndrome X

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A cluster of symptoms characterized by obesity, insulin resistance, hypertension & dyslipidemia, leading to increased cardiovascular disease; usu high-fat diet & sedentary lifestyle

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Low-density lipoproteins (LDL)

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Too much of this form is bad for arteries- carried in blood from liver to rest of body. Cells latch onto them and extract fat and cholesterol from them. When there is too much in blood, form deposits- plaque- in the walls of the coronary & other arteries, narrow arteries & limit blood flow, if break off can cause a heart attack or stroke

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High-density lipoproteins (HDL)

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Good for arteries- scavenge cholesterol from the bloodstream, from bad form, and from artery walls and ferry it back to the liver for disposal. The garbage trucks of the bloodstream.

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Cholesterol

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A a waxy steroid of fat that is produced in the liver or intestines. It is necessary to produce hormones and cell membranes and is transported in the blood plasma, too much- build-up causes arterial plaque- heart attack/stroke

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Lipoproteins

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Assembly with proteins and lipids (cholesterol & triglycerides) water-bound to the proteins, enable fats to be carried in the blood stream

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Phospholipids

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Part of the lipoprotein that encases the triglycerides and cholesterol as they're transported in the bloodstream

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Water

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96 oz (3 qt)/day, more if losing weight, exercising heavily, or in hot climate, 60% of human body, consume 16 oz 2 hr before heavy exercise, 20-40 oz/hour, and 20 oz for every lb lost after

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Supplement

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A substance that completes or makes an addition to daily dietary intake; vitamin, mineral, herb/botanical, amino acid

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RDA, recommended dietary allowance

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Amount of a nutrient sufficient to meet the needs of nearly all except for special cases

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DV, daily value

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On food labeling, % of 1968 RDA averaged for male/females

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Calcium

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Important mineral especially for aging, but should be at low levels or absent from multi-vitamin because it's better to get throughout the day, and it can decrease absorption of other trace minerals

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Root cause analysis

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A method of asking questions on a step-by-step basis to discover the essential issues

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SCAMPI, specific, challenging (but attainable), approach (vs negative), measurable, proximal, inspirational

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Goal acronym & what it stands for

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Think baby steps, visualization, schedule negativity

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Fostering belief methods

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Fostering persistence

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Reward success, facilitate networks of excellence (supportive friends/family & committed partners), have strategy for setbacks

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Purpose of a business

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To create & keep a customer, uncompromising customer service

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READ, rapport, empathy, assessment, development

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NASM method for acquiring clients

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Rapport

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Aspect of relationship characterized by similarity, agreement, congruity; establishing trust, communication 55% physiological, 38% tonal, only 7% content; use confidence, enthusiasm, professionalism

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Empathy

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Understanding the thoughts & feelings of another person, their goals and motivation

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Initial appointment questions

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What trying to achieve, how long had this goal, why you want it, what's prevented you in past

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Triglycerides

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Calories consumed from carb/fat/prot but not used asap for energy are stored as these in adipose fat cells. Later, hormones release them into bloodstream for energy. High levels shown in blood test lipid panel are cardiac risk factor. Reduced by exercise, omega 3/6, less alcohol.

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Glycogen

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Polysaccharide "animal starch" stored in liver & muscle, converted to glucose for energy needs, rapidly mobilized for aerobic & anaerobic needs, supplies energy for heavy work but depleted after about 2 hours extended work

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Insulin

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Hormone released from pancreas that attaches to cells in order to remove sugar from the bloodstream so that it can be used by the cells for energy. Resistance- cells don't respond & remove sugar so pancreas releases more- metabolic syndrome, leads to diabetes II

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Hyperglycemia

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Excessively high glucose levels, might be due to too much sugar or too little insulin.

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Diabetes

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Common disease related to irregular management of glucose. Controlled by strict dietary requirements or might need insulin injections