Cscs Test Prep Chapter 10

Front 1

Complex Nutrition Questions

Back 1

Refer Out to:
- Team Physician
- RD
- Sports Nutritionist

Front 2

Nutritionist Responsibilities

Back 2

Personalize Program for:
- Weight Loss
- Weight Gain
- Improved Performance
- Menu Planning
- Supps

Diet Analysis

Nutrition Education

Referral and Treatment of Eating Disorders

Front 3

Fundamental Components of a Diet

Back 3

1. Appropriate Calorie Levels

2. Appropriate Nutrition Level to prevent Deficiency/Toxicity

Front 4

Food Guide Pyramid (MyPyramid)

Back 4

Developed by USDA

Tool designed for Guidance for Evaluating Nutrition Adequacy

"Excellent" Starting Point in food analysis

Front 5

Dietary Reference Intakes (DRIs)

Back 5

Recommendations for 50 Nutrients:
- 14 Vits
- 18 Mins
- 18 MacroNut/food

Front 6

DRI Information

Back 6

1. Estimated Average Requirement/Standard Deviation by age/gender

2. Recommended Dietary Consumption

3. Recommended Intake

4. Tolerable Upper Intake Levels

Front 7

Proteins

Back 7

Composed of C, H, O2 atoms

Only Macro containing N and Amino Acid

Made of 20 AA's

Front 8

Amino Acids

Back 8

Molecules that when joined together form Polypeptides

Make up proteins in the body

Front 9

Polypeptide

Back 9

Several Amino Acids together

Front 10

Protein Quality

Back 10

Whether a Protein Source supplies AA"s in amounts proportionate to the Body's needs

Front 11

Vegans

Back 11

Those who Consume Only:
- Plant Proteins
- No: Meat, Fish, Poultry, Eggs, Milk

Front 12

Complementary Proteins

Back 12

A variety of Plant foods that Provide:
- Different AA profiles so all AA's are consumed over the coarse of a Day

Front 13

Cell Turnover

Back 13

The Constant:
- Breakdown
-Regeneration of cells

Front 14

Negative Calorie Balance

Back 14

The State in which:
- The Body Metabolizes Protein as a Source of Energy

Front 15

RECO PRO INTAKE Average Adult

Back 15

.8 grams/kg BW

.36 g/pound BW

Men/Women

Front 16

Aerobic Endurance Athlete Reco Pro Intake

Back 16

.8 - 1.4 g/kg BW

Front 17

Heavy Resistance Training Athlete Reco Pro Intake

Back 17

As High As:
- 1.7 g/kg BW

Front 18

*General Athlete Pro Reco Intake*

Back 18

1.5 - 2.0 g/kg BW

Front 19

Vegan Reco Pro Intake

Back 19

2 g/kg BW

Front 20

Carbohydrate

Back 20

Primary Energy source in the body

Front 21

Monosaccharides

Back 21

Glucose, Fructose, Galactose

Single Sugar Molecules

Glucose most common

Front 22

Disaccharides

Back 22

Sucrose, Lactose, Maltose

Composed of Two Simple Sugar units joined together

Front 23

Polysaccharides

Back 23

Known as Complex Carbohydrates

Up to Thousands of Glucose units

Common Polysaccharides:
Starch, Fiber, Glycogen

Front 24

Glycogen

Back 24

Found in Small Amounts in Human/Animal Tissue

Temporary Source of Stored Energy

Front 25

Glycogenesis

Back 25

Process of Converting Glucose to Glycogen

Front 26

Glycemic Index (GI)

Back 26

Classifies a food By:
- How High/Long it Raises Blood Glucose (food's glycemic Response)

Front 27

Low GI Foods

Back 27

Spare CHO by minimizing insulin secretions

Front 28

Fiber

Back 28

Indigestible part of a plant

Prevents disease

Front 29

Daily Reco Fiber Male

Back 29

38g/day

Front 30

Daily Reco Fiber Women

Back 30

25g/day

Front 31

Ketosis

Back 31

High Levels of Ketones in the Bloodstream
- Caused by low CHO diets (~50-100 g/day)

Front 32

Daily CHO Reco (Endurance Athletes)

Back 32

8-10 g/kg BW

Front 33

Daily CHO Reco (Anaerobic Athletes)

Back 33

5-6 g/kg BW

Front 34

Fat/Lipid

Back 34

Lipids:
- Triglycerides
- Sterols
- Phospholipids
- Cholesterol

Made up Glycerols/Fatty Acids

Stored in Adipose Tissue in humans

Store Fat Sol Vitamins ADEK

Supports Cell Membranes (Omega-6/3)

Support Brain/Nervous System Development

Supports Hormone Production

Front 35

Fat Kcal Equivalent

Back 35

9 kcal/g

Front 36

CHO/PRO Kcal Equivalent

Back 36

4 kcal/g

Front 37

Saturated Fats

Back 37

Fatty Acids containing NO Double Bonds

Front 38

Monounsaturated Fats

Back 38

Fatty Acids containing ONE Double Bond

Front 39

Polyunsaturated Fats

Back 39

Fatty Acids containing TWO+ fatty acids

Front 40

Cholesterol

Back 40

Important:
- Structural
- Functional
Component of Cell Membranes

Necessary for Production of:
- Bile Salts
- Vit D
- Hormones (including: Estrogen, Androgen, Progesterone, Cortisol)

Synthesized in Liver/Intestine

Front 41

Monosaccharides

Back 41

Glucose, Fructose, Galactose

Single Sugar Molecules

Glucose most common

Front 42

Disaccharides

Back 42

Sucrose, Lactose, Maltose

Composed of Two Simple Sugar units joined together

Front 43

Polysaccharides

Back 43

Known as Complex Carbohydrates

Up to Thousands of Glucose units

Common Polysaccharides:
Starch, Fiber, Glycogen

Front 44

Glycogen

Back 44

Found in Small Amounts in Human/Animal Tissue

Temporary Source of Stored Energy

Front 45

Glycogenesis

Back 45

Process of Converting Glucose to Glycogen

Front 46

Glycemic Index (GI)

Back 46

Classifies a food By:
- How High/Long it Raises Blood Glucose (food's glycemic Response)

Front 47

Low GI Foods

Back 47

Spare CHO by minimizing insulin secretions

Front 48

Fiber

Back 48

Indigestible part of a plant

Prevents disease

Front 49

Daily Reco Fiber Male

Back 49

38g/day

Front 50

Daily Reco Fiber Women

Back 50

25g/day

Front 51

Monosaccharides

Back 51

Glucose, Fructose, Galactose

Single Sugar Molecules

Glucose most common

Front 52

Disaccharides

Back 52

Sucrose, Lactose, Maltose

Composed of Two Simple Sugar units joined together

Front 53

Polysaccharides

Back 53

Known as Complex Carbohydrates

Up to Thousands of Glucose units

Common Polysaccharides:
Starch, Fiber, Glycogen

Front 54

Glycogen

Back 54

Found in Small Amounts in Human/Animal Tissue

Temporary Source of Stored Energy

Front 55

Glycogenesis

Back 55

Process of Converting Glucose to Glycogen

Front 56

Glycemic Index (GI)

Back 56

Classifies a food By:
- How High/Long it Raises Blood Glucose (food's glycemic Response)

Front 57

Low GI Foods

Back 57

Spare CHO by minimizing insulin secretions

Front 58

Fiber

Back 58

Indigestible part of a plant

Prevents disease

Front 59

Daily Reco Fiber Male

Back 59

38g/day

Front 60

Daily Reco Fiber Women

Back 60

25g/day

Front 61

Ketosis

Back 61

High Levels of Ketones in the Bloodstream
- Caused by low CHO diets (~50-100 g/day)

Front 62

Daily CHO Reco (Endurance Athletes)

Back 62

8-10 g/kg BW

Front 63

Daily CHO Reco (Anaerobic Athletes)

Back 63

5-6 g/kg BW

Front 64

Fat/Lipid

Back 64

Lipids:
- Triglycerides
- Sterols
- Phospholipids
- Cholesterol

Made up Glycerols/Fatty Acids

Stored in Adipose Tissue in humans

Store Fat Sol Vitamins ADEK

Supports Cell Membranes (Omega-6/3)

Support Brain/Nervous System Development

Supports Hormone Production

Front 65

Fat Kcal Equivalent

Back 65

9 kcal/g

Front 66

CHO/PRO Kcal Equivalent

Back 66

4 kcal/g

Front 67

Saturated Fats

Back 67

Fatty Acids containing NO Double Bonds

Front 68

Monounsaturated Fats

Back 68

Fatty Acids containing ONE Double Bond

Front 69

Polyunsaturated Fats

Back 69

Fatty Acids containing TWO+ fatty acids

Front 70

Cholesterol

Back 70

Important:
- Structural
- Functional
Component of Cell Membranes

Necessary for Production of:
- Bile Salts
- Vit D
- Hormones (including: Estrogen, Androgen, Progesterone, Cortisol)

Synthesized in Liver/Intestine

Front 71

Ketosis

Back 71

High Levels of Ketones in the Bloodstream
- Caused by low CHO diets (~50-100 g/day)

Front 72

Daily CHO Reco (Endurance Athletes)

Back 72

8-10 g/kg BW

Front 73

Daily CHO Reco (Anaerobic Athletes)

Back 73

5-6 g/kg BW

Front 74

Fat/Lipid

Back 74

Lipids:
- Triglycerides
- Sterols
- Phospholipids
- Cholesterol

Made up Glycerols/Fatty Acids

Stored in Adipose Tissue in humans

Store Fat Sol Vitamins ADEK

Supports Cell Membranes (Omega-6/3)

Support Brain/Nervous System Development

Supports Hormone Production

Front 75

Fat Kcal Equivalent

Back 75

9 kcal/g

Front 76

CHO/PRO Kcal Equivalent

Back 76

4 kcal/g

Front 77

Saturated Fats

Back 77

Fatty Acids containing NO Double Bonds

Front 78

Monounsaturated Fats

Back 78

Fatty Acids containing ONE Double Bond

Front 79

Polyunsaturated Fats

Back 79

Fatty Acids containing TWO+ fatty acids

Front 80

Cholesterol

Back 80

Important:
- Structural
- Functional
Component of Cell Membranes

Necessary for Production of:
- Bile Salts
- Vit D
- Hormones (including: Estrogen, Androgen, Progesterone, Cortisol)

Synthesized in Liver/Intestine

Front 81

Fat Reco's Average

Back 81

20-35% of Total Kcal consumed

5-10% Dailey E+ from:
- Omega - 6/3

Less that 10% Saturated Fats

Front 82

Fat Reco's (Endurance)

Back 82

as high as 50% Total Kcal

Front 83

Fat Reco's (Elite)

Back 83

30% of Total Kcal Consumed

Front 84

Acceptable Lower Limit of Fats

Back 84

20% Total Kcal Consumed

Front 85

Fat Phobia

Back 85

Fear of Eating Fat
- Lead to Nutrition Deficiencies
- Harm Sports Performance
- Need Counseling

Front 86

Micronutrients

Back 86

Vitamins and Minerals

Front 87

Vitamins

Back 87

Organic Substances that:
- Cannot be Synthesized by Body
- Needed in very small amounts
- Perform Specific Metabolic Functions

Front 88

Minerals

Back 88

Wide Variety of Metabolic Functions

Important for Bone Health (Ca), Oxygen Carrying (Fe), Fluid/Electrolyte Balance (Na, Ma, Pa)

Front 89

Osteoporosis

Back 89

Deterioration of Bone Tissue
- Leading to Increased Bone Fragility and
- Risk of Fracture

Front 90

Dehydration

Back 90

Negatively Affects Performance

Serious Complications

Really Messes up Electrolyes

Front 91

Fat Reco's Average

Back 91

20-35% of Total Kcal consumed

5-10% Dailey E+ from:
- Omega - 6/3

Less that 10% Saturated Fats

Front 92

Fat Reco's (Endurance)

Back 92

as high as 50% Total Kcal

Front 93

Fat Reco's (Elite)

Back 93

30% of Total Kcal Consumed

Front 94

Acceptable Lower Limit of Fats

Back 94

20% Total Kcal Consumed

Front 95

Fat Phobia

Back 95

Fear of Eating Fat
- Lead to Nutrition Deficiencies
- Harm Sports Performance
- Need Counseling

Front 96

Micronutrients

Back 96

Vitamins and Minerals

Front 97

Vitamins

Back 97

Organic Substances that:
- Cannot be Synthesized by Body
- Needed in very small amounts
- Perform Specific Metabolic Functions

Front 98

Minerals

Back 98

Wide Variety of Metabolic Functions

Important for Bone Health (Ca), Oxygen Carrying (Fe), Fluid/Electrolyte Balance (Na, Ma, Pa)

Front 99

Osteoporosis

Back 99

Deterioration of Bone Tissue
- Leading to Increased Bone Fragility and
- Risk of Fracture

Front 100

Dehydration

Back 100

Negatively Affects Performance

Serious Complications

Really Messes up Electrolyes

Front 101

Fat Reco's Average

Back 101

20-35% of Total Kcal consumed

5-10% Dailey E+ from:
- Omega - 6/3

Less that 10% Saturated Fats

Front 102

Fat Reco's (Endurance)

Back 102

as high as 50% Total Kcal

Front 103

Fat Reco's (Elite)

Back 103

30% of Total Kcal Consumed

Front 104

Acceptable Lower Limit of Fats

Back 104

20% Total Kcal Consumed

Front 105

Fat Phobia

Back 105

Fear of Eating Fat
- Lead to Nutrition Deficiencies
- Harm Sports Performance
- Need Counseling

Front 106

Micronutrients

Back 106

Vitamins and Minerals

Front 107

Vitamins

Back 107

Organic Substances that:
- Cannot be Synthesized by Body
- Needed in very small amounts
- Perform Specific Metabolic Functions

Front 108

Minerals

Back 108

Wide Variety of Metabolic Functions

Important for Bone Health (Ca), Oxygen Carrying (Fe), Fluid/Electrolyte Balance (Na, Ma, Pa)

Front 109

Osteoporosis

Back 109

Deterioration of Bone Tissue
- Leading to Increased Bone Fragility and
- Risk of Fracture

Front 110

Dehydration

Back 110

Negatively Affects Performance

Serious Complications

Really Messes up Electrolyes

Front 111

Electrolytes

Back 111

Sodium

Potassium

Chloride

Magnesium

Front 112

Muscle and Fat % H2O

Back 112

Muscle = 75%

Fat = 20%

Front 113

Voluntary Dehydration

Back 113

When athletes drink at will, only replace 2/3 of water sweated out, during exercise

Front 114

Recommended Intake H20

Back 114

Young Men (19-30): 3.7 Liters

Women (19-30): 2.7 Liters

Front 115

H2O Lost During Workouts

Back 115

~ 1.9 Quarts/hour

- 1.8 Liters/hour

Front 116

Dehydration Monitoring

Back 116

Weigh-Ins (remove sweaty clothes)

Dark Yellow, Strong Smelling Urine

Decreased Urination Rate (1.1 L/day)

Rapid Heart Rate

Prolonged Muscle Soreness

Front 117

Electrolytes Lost During Sweat

Back 117

Sodium Chloride

Lesser: Potassium

Front 118

Sodium In Sweat and Intake

Back 118

Sweat: 1.15 g / L
Range: .46 - 2.3

Intake: 4-6 G/day

Front 119

Potassium Intake to Replace Sweat Loss

Back 119

2-6 / day

Front 120

Fluid Replacement Time Frames

Back 120

Before: Start Ex. Hydrated

During: Avoid Dehydration by replenishing

After: Rehydrate before next training session

Front 121

Fluid Intake Before Workouts

Back 121

1 Pint (.5 L) / 16 Ounces cool beverage
- 2 Hours prior to exercise

Front 122

Fluid Intake During Workouts

Back 122

Start drinking BEFORE the athlete feels Thirsty
- Drink at regular intervals (6-8 ounces / 15 minutes)
- Large (8 ounces) empties faster out of Gut and Into Absorption
- Chugging is Preferred over sipping
- Cool Water and Sports Drinks (50-70 degrees F)
- CHO content = 6-8%

Front 123

Fluid Intake After Workouts

Back 123

Monitor Body Weight
- 1 lb lost = 1 pint of fluid lost
- Drink >1 pint per pound lost
- Drink Water

Front 124

Precompetition Meal

Back 124

Maybe Ritualistic
Key Elements
- Purpose
- Timing
- Practical Considerations

Front 125

Purpose Precompetition Meal

Back 125

Provide Fluid and Energy for Athlete during Performance

Front 126

Timing Precompetiion Meal (Not a Good Thing)

Back 126

3-4 Hours prior to an event
Athletes Who:
- In contact sports
- Feel nauseated or loose appetite
- Get diarrhea shortly before or during event
- Exercise in heat
- Participate in H.I.T. sport

Front 127

Timin Precompetition Meal (a Good Thing)

Back 127

Eat as Close to 30 mins before:
Athletes Who:
- Feel uncomfortably Hungry Prior to workout
- Feel shaky or we ark
- Participate in Aerobic Event Max CHO stores

Front 128

Practical Consideration for Precompetition Meal

Back 128

Personal Preference and Tolerance
- they like, tolerate well, used to, believe results in winning

Front 129

CHO Loading

Back 129

Three Date High CHO
Tapering the Week of
Rest Day before the event

Adequate kcal

~600 grams CHO / Day
or
8-10 grams / kg bodyweight

Increases muscle glycogen ~ 20-40% above normal

Front 130

Post Exercise Food Consumption

Back 130

High-GI foods

Front 131

Energy

Back 131

Measure in kcals

kcal = the Work/Energy required to raise the temperature of 1 kg of Water 1 C. (2.2 lbs water 1.8 F)

Front 132

Energy Requirement of Adults (3 Factors)

Back 132

1. Resting Metabolic Rate (60-75% total)

2. Thermic Effect of Food

3. Physical Activity

Front 133

Diet-Induced Thermogenesis

Back 133

AKA: Thermic Effect of Food

Increase of E+ above resting metabolic rate measured for several hours after a meal
- E+ used for: Digestion, Absorption, Metabolism, storage of food

Front 134

Athlete Weight Gain

Back 134

Two Reasons:
- Improve Physical Appearance
- Enhance Athletic Performance

- Needs Progressive Resistance Training

Front 135

Kcal Needed for Weight Gain

Back 135

2,500 extra kcal need for 1 lb increase in lean tissue

extra 350-700 kcal daily for 1-2 lb weekly gain in lean tissue

Front 136

Estimate Kcals Men

Back 136

Activity Level:

Light: 17 kcal/lb , 38 kcal/kg

Moderate: 19 kcal/lb, 41 kcal/kg

Heavy: 23 kcal/lb, 50 kcal/kg

Front 137

Estimate Kcalls Women

Back 137

Activity Level:

Light: 16 kcal/lb, 35 kcal/kg

Moderate: 17 kcal/lb, 37 kcal/kg

Heavy: 20 kcal/lb, 44 kcal/kg

Front 138

Factors of Weight Loss

Back 138

Genetics

Well-Balanced diet with negative calorie balance

Lose weight/gain muscle based on training (novice = easy, veteran = harder)

Not possible to lose substantial body weight without losing Lean Body Mass

Gradual weight loss = LBM preservation

No less that 1,800 - 2000 kcal / day START, adjust from there

Diet composed of Nutrient Dense food and low Energy Density

Best for Offseaon/Preseason

MOST EFFECTIVE TOOLS is RECORD KEEPING/SELF MONITORING

Front 139

Common Guidelines for Weight-loss in Women

Back 139

1,000 to 1,200 kcal

(too low for athletes)

Front 140

Common Guidelines for Weight-loss in Men

Back 140

1,500 kcal (sedentary)

(too low for athletes)

Front 141

Nutrient Density

Back 141

Nutrients (Vitamins, Minerals, Protein) present per calorie of food

Front 142

Energy Density

Back 142

Calories / weight of volume of food

Front 143

Important Goal of Weight Loss

Back 143

Achieve negative calorie balance
- Less important is type of food
- Important is Portions of food
- Focus on Calories

Front 144

Rapid Weight Loss

Back 144

Very different from gradual weight loss

Used for competition in Weight class

Done over 3-10 days prior to competiion
- Precomp food and fluid restricted
- Followed by referring and rehydrating after weight-in

Negative:
- heat illness, muscle cramping, fatigue, dizziness, weakness, decreased concentration, death

HYDRATE

Front 145

Eating Disorder

Back 145

1st: Psychological

2nd: Malnutrition

Front 146

Anorexia Nervosa

Back 146

Self-Imposed Starvation in an Effort to Lose WEight and Achieve Thinness

Severe fear of obesity when emaciated

Distorted body image

Very thin

Baggy clothes to hide/keep warm

Front 147

Bulimia Nervosa

Back 147

Binging: Recurrent Consumption of Food in amounts significantly greater than normal at one sitting

Purging: Use of: self-induced vomiting, intense exercise, laxatives, diuretics

Normal weight (hard to notice)

Front 148

Warning Signs of Anorexia

Back 148

Commenting on feeling fat

Dramatic weightless for no medical reason

Low comp weight

preoccupation with food/kcal/weight

Front 149

Warning Signs of Bulimia

Back 149

Eating Secretively (food wrappers in lockers)

Disappearing immediately after eating food (nervous if not allowed)

Lose/gain extreme weight

Smell of Vomit

Large amount of food disappear

Front 150

S&C Coach Responsibility of Management and Care of Eating Disorders

Back 150

Assist athlete in:
- Attaining Diagnosis and Treatment

Fact Finding:
- amenorrhea, weight loss, refuse to eat/gain weight, denial

Front 151

S&C Confronting Athlete on Eating Disorder

Back 151

Confront with fact that people are worried about their health, they may need further assessments

Create a plan to manage eating disorders

Front 152

S&C What Not to Do with Eating Disorders

Back 152

Do nothing outside of refer out to an expert

Out of S&C Coach Scope of Practic

Front 153

Binge Eating Disorder

Back 153

Ingesting Large Amounts of food without purging

Front 154

Body Mass Index (BMI)

Back 154

Preferred body comp for Obese people

weight (kg) / height (m) Squared

Front 155

Underweight BMI

Back 155

<18.5 BMI

Front 156

Normal BMI

Back 156

18.5 - 24.9 BMI

Front 157

Overweight BMI

Back 157

25 - 29.9 BMI

Front 158

Obesity I, II, III

Back 158

I = 30 - 34.9

II= 35 - 39.9

III= >40