Chapter 7: Nutrition in the Personal Training Setting Flashcards Preview

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Flashcards in Chapter 7: Nutrition in the Personal Training Setting Deck (51):
1

These types of clients should be referred to a dietitian

when the client has a disease state or the complexity of the nutrition issue is beyond the scope of the personal trainer

2

This portion of the government regulates laws regarding the dissemination of nutrition information

State

3

Statues include an explicitly defined scope of practice, and performance of the profession is illegal unless a license has been obtained from the state

licensing

4

limits use of particular titles to persons meeting predetermined requirements, while persons not certified can still practice the occupation or profession

statutory certification

5

this is the least restrictive form of state regulation. as with certification, unregistered persons are permitted to practice the profession. Typically, exams are not given and enforcement of the registration requirement is minimal

registration

6

clients report what they have eaten in the past 24 hours

diet recall

7

clients answer questions about usual eating habits, likes and dislikes, eating schedule, medical history, weight history and so forth

diet history

8

is typically a log, filled out for three days, in which the client records everything consumed

diet record

9

This is considered the most valid of the three methods for assessing the diet of an individual

3-day diet record

10

These two methods for assessing the diet of an individual are most appropriate for many clients

diet recall
diet history

11

T/F: The personal training should consider referring a detailed diet analysis to a dietitian or referring the client to self-directed diet analysis

T

12

how much energy is in a calorie

1 Kcal, or enough energy to heat 1 kg of water 1 degree C

13

These three factors make up the energy requirement of adults

resting metabolic rate
physical activity
thermic effect of food

14

RMR makes up this much of total daily energy expenditure

60-75%

15

RMR can vary up to this much between individuals due to normal genetic variations in metabolism

20%

16

The amount of energy needed for physical activity depends on these four variables

intensity
duration
frequency
environmental conditions

17

the energy needed to digest and assimilate foods

thermic effect of food

18

thermic effect of food makes up this much of total energy requirement

7-10%

19

kcal/pound for lightly active men and women

17
16

20

kcal/pound for moderately active men and women

19
17

21

kcal/pound for heavily active men and women

23
20

22

protein RDA for healthy sedentary adults

0.8g/kg

23

General protein recommendation for athletes depending on sport, intensity, calorie intake, and overall health

1.2 to 2.0 g/kg

24

T/F: greater than 4g/kg/day protein for individuals with impaired renal function, low calcium intake, restricted fluid intake may be exacerbated by a high protein intake

T

25

This much carbohydrate is needed everyday to prevent ketosis

50-100g

26

the result of incomplete breakdown of fatty acids

ketosis

27

athletes who train aerobically for long durations (greater than 90 minutes or more daily) should have this much carbs to replenish glycogen levels

7 to 10g/kg

28

recommended carb intake for adequate support of strength, sprint, and skill exercise training

5 to 6 g/kg

29

Diets with less than this level of fat may decrease testosterone production

15%

30

The WHO suggests this percent of daily calories come from fat

30%

31

the intake that meets the needs of almost all healthy individuals in a specific age and sex group

RDA, recommended dietary allowance

32

goal intake when sufficient scientific information is unavailable to estimate the RDA

adequate intake

33

intake that meets the estimated nutrient need of half the individuals in a specific group

estimated average requirement

34

maximum intake that is unlikely to pose risks of adverse health effects in almost all healthy individuals in a group

tolerable upper intake level

35

thirst is triggered at this % dehydration

1

36

general recommendation for water intake

impossible to set due to wide variety of indivudual water requirements

37

Before exercise water requirements

5-7 ml/kg 4 hours before
3-5 ml/kg 2 hours before

38

Individuals only replace this much of water they sweat off during exercise

2/3

39

T/F: during exercise, thirst is not a reliable indicator of hydration level

T

40

Clients should drink this much water for every pound lost during exercise

20-24 ounces

41

dark yellow, strong smelling urine, decreased frequency of urination, rapid resting heart rate, and prolonged muscle soreness are all signs of this

dehydration

42

normal urine production for adults per day

1.2 quarts

43

Data shows that tolerance to caffeine occurs in this time frame, and people who are tolerant do not experience increased urine output

1 to 4 days

44

a dangerous drop in blood sodium levels

hyponatremia

45

If all the extra calories consumed are used for muscle growth during resistance training, than about this much extra kcal are required for each 1 pound increase in lean tissue

2500 kcal

46

two primary nutrition principles for weight gain are

increase calorie intake, and increase protein intake

47

each pound of fat lost requires this much of a calorie deficit each week

3500

48

This is a common guideline for the rate of fat loss

1% total body weight per week

49

Personal trainers should keep clients who are interested in losing weight focused on this principle

creation of a negative energy balance

50

These should only be used under the supervision of a physician, as they are contraindicated in individuals with high blood pressure or other medical condition

stimulants in weight loss supplements

51

T/F: supplements can claim to diagnose, prevent, cure, or treat a disease

F, supplements can only make structure function claims