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AFAA personal training certification chapter 12, Exams of Health sciences

AFAA personal training certification chapter 12

Typology: Exams

2023/2024

Available from 10/18/2023

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AFAA personal training certification chapter 12
5 major diseases affected by nutrition/body composition -
              coronary heart disease, cancer, diabetes, metabolic syndrome, osteoporosis
carbohydrates -
              body's main source of energy, necessary for the normal metabolism of fat; guidelines are
to choose a vareity of fruits and vegetables each day, and 3 or more 1 oz serving of whole grain
products per day, at least half grains should come from whole grain; consumption
recommendations are affected by an individuals age, activity level and total calories consumed
per day
simple carbohydrates -
              sugars including glucose and fructose from fruit and vegetables, lactose from milk, and
sucrose from cane or beet sugar
complex carbohydrates -
              carrots, broccoli, corn, potatoes, bread, cereal, pasta, rice and beans- contain glucose,
fiber and many other nutrients
insulin resistance -
              a diet high in certain carbohydrates may lead to this condition in which the body is less
able to use glucose for fuel, leading to eventual high blood sugar levels
glycemic index -
              a carbohydrate ranking that has been developed to help define which carbohydrate foods
may or may not contribute to the insulin surge and eventual resistance problem
fiber -
              a primarily indigestible type of carbohydrate found in fresh fruits, vegetables and grains;
two types soluble and insoluble; daily recommendation is 20-30 grams per day or 14 grams per
1000 calories
soluble fiber -
              found in fruits, vegetables, seeds, brown rice, barley and oats; it also appears to lower
blood glucose levels and retard the entry of glucose into the bloodstream
insoluble fiber -
              includes cellulose, and is found mainly in whole grains and on the outside of seeds fruits,
and legumes; it is key in promoting more efficient elimination and may play a role in colon
cancer prevention
protein -
              essential for building and repairing muscles, red blood cells, hair and other tissues, and is
necessary for synthesizing hormones; it is digested into 22 amino acids; the RDA for protein for
adults is .8 grams of protein for every kg or 2.2 lbs of body weight;
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AFAA personal training certification chapter 12

5 major diseases affected by nutrition/body composition - coronary heart disease, cancer, diabetes, metabolic syndrome, osteoporosis carbohydrates - body's main source of energy, necessary for the normal metabolism of fat; guidelines are to choose a vareity of fruits and vegetables each day, and 3 or more 1 oz serving of whole grain products per day, at least half grains should come from whole grain; consumption recommendations are affected by an individuals age, activity level and total calories consumed per day simple carbohydrates - sugars including glucose and fructose from fruit and vegetables, lactose from milk, and sucrose from cane or beet sugar complex carbohydrates - carrots, broccoli, corn, potatoes, bread, cereal, pasta, rice and beans- contain glucose, fiber and many other nutrients insulin resistance - a diet high in certain carbohydrates may lead to this condition in which the body is less able to use glucose for fuel, leading to eventual high blood sugar levels glycemic index - a carbohydrate ranking that has been developed to help define which carbohydrate foods may or may not contribute to the insulin surge and eventual resistance problem fiber - a primarily indigestible type of carbohydrate found in fresh fruits, vegetables and grains; two types soluble and insoluble; daily recommendation is 20-30 grams per day or 14 grams per 1000 calories soluble fiber - found in fruits, vegetables, seeds, brown rice, barley and oats; it also appears to lower blood glucose levels and retard the entry of glucose into the bloodstream insoluble fiber - includes cellulose, and is found mainly in whole grains and on the outside of seeds fruits, and legumes; it is key in promoting more efficient elimination and may play a role in colon cancer prevention protein - essential for building and repairing muscles, red blood cells, hair and other tissues, and is necessary for synthesizing hormones; it is digested into 22 amino acids; the RDA for protein for adults is .8 grams of protein for every kg or 2.2 lbs of body weight;

amino acids - there are 22 types, 9 of which cannot be made by the human body, and are known as essential; a complete protein(such as animal or fish based foods) supplies these essential proteins incomplete proteins - lacks one or more of the essential acids; generally from plants (fruits, grains, vegetables); can be combined with legumes to create a complete protein formula for calculating protein needs - calculate body weight in kg: body weight in lbs x .45= body weight in kg's; multiply weight in kg by .8 the result is the grams of protein you should consume per day fat - necessary for producing energy, transporting fat soluble vitamins, protecting internal organs, providing insulation, maintaining healthy skin and hair; and for supplying the essential fat, linoleic acid; a high fat diet has been linked to increased risk of heart disease, cancer, diabetes; a major contributor to obesity; fat consumption guidelines - consume less than 10% of calories from saturated fatty acids and less than 300mg/day of cholesterol and trans-fatty acid as low as possible; total fat intake should be limited to between 20-35% of calories with most coming from sources of polyunsaturated and monounsaturated fatty acids such as fish nuts and vegetable oils; limit intake of fats and oils high in saturated and/or trans-fatty acids triglycerides - (fats and oils) are the main type of fat found in the diet and adipose tissue saturated fats - come primarily from animal sources and include: butter, whole milk dairy products and meats; coconut and palm oils are also highly saturated, vegetable oils become partially saturated when they are hydrogenated mono-unsaturated fats - have been shown to reduce ldl cholesterol without affecting the beneficial HDL cholesterol, and are the preferred form of fat in the diet; good sources include olive oil. canola oil, peanut oil, and avocado oil; a diet may include up to 35% fat if the majority is mono- unsaturated and weight loss is not an issue polyunsaturated fats - divided into the omega-6 vegetable oils and the omega-3 fish oils; the vegetable oils include sunflower corn, soybean and sesame; omega-3 come primarily from fish such as mackerel, halibut, salmon, albacore tuna and whitefish omega 3 fatty acids -

iron - recommended DRI for nonvegetarian men is 8 mg per day; 18 mg for menstruating women; and 8 mg per day for women over 50; found in liver, lean meat, dark green leafy vegetables, enriched whole grain cereals, and acidic foods cooked in iron skillets calcium - recommended DRI for this nutrient is 1000 mg/day for adults under 50, and 1200 mg/day for adults over 50; sources include dairy products, broccoli and kale potassium - recommended DRI for this nutrient is 4.7 grams per day; plays a critical role in blood pressure regulation; can be found in low-fat milk, yogurt, potatoes, and bananas water - largest single component of the body, muscle holds the highest concentration, fat holds the lowest; fluid in blood transports glucose to working muscles and carries away metabolic by- products, fluid in urine eliminates metabolic waste products, fluid in sweat dissipates heat through the skin ACSM position stand on exercise and fluid replacement - drink approximately 500ml of fluid 2 hours before exercise to promote adequate hydration and allow time for excretion of excess ingested water; during exercise, start drinking early and at regular intervals in an attempt to consume fluids at rate to equal water lost through sweating; fluids should be between 59-72F and flavored to enhance palatability and promote fluid replacement; sports drinks with proper amounts of carbohydrates and electrolytes are recommended for events longer than 1 hour 2005 food pyramid - designed to be personalized for each individual, it was developed to help Americans adopt healthier physical activity and eating patterns key food messages of the pyramid - include a focus on fruits; varying vegetables; eating calcium rich foods; making half of grains whole grains, eating lean protein; knowing the limits on fat, salt and sugars; finding a balance between food and physical activity glycemic index - developed to help assign values to carbohydrates based on their ability to release glucose into the blood stream; carbohydrate loading - a pre-event practice used by endurance athletes to maximally load their muscles with stored glycogen; it includes eating a high carb (60-70%) diet for three days prior to an event in order to "super saturate" the muscles with glycogen.

anorexia nervosa - criteria include: intense fear of becoming obese that does not diminish as weight loss progresses; disturbance of body image, e.g., claiming to "feel fat" even when emaciated; weight loss of at least 15% of original body weight; refusal to maintain body weight over a minimal normal weight for age and health; mp known physical illness that would account for the weight loss bulimia nervosa - criteria include: recurrent episodes of binge eating; consumption of high-calorie, easily ingested food during a binge; inconspicuous eating during a binge; binge eating episodes terminating with abdominal pain, sleep or self-induced vomiting; repeated attempts to lose weight with severely restrictive diets, self induced vomiting, or use of diuretics; weight fluctuations of greater than 10 pounds due to alternating binges and fasts; depressed mood and self deprecating thoughts following eating binges female athlete triad - has three components: a clinically relevant eating disorder, amenorrhea; and osteoporosis ADA recommended caloric intake for daily living - no less than 1200 calories for women, and no less than 1400 calories for men the three components of caloric expenditure - resting metabolic rate; energy expended with exertion; the thermic effect of food weight loss strategy - focus on lifelong weight loss control strategies; help clients choose diet modifications and exercise routines that they will adhere to in the long run weight loss strategy - teach clients that exercise is essential for lifelong weight control and good health weight loss strategy - help clients create an energy deficit of 500 calories per day or more weight loss strategy - prepare clients for the possibility of a lapse or set back weight loss strategy - be careful when establishing an "ideal weight"; consider developing a "reasonable or healthy weight" based on the lowest weight the client has been able to maintain in the past weight loss strategy - set short term goals weight loss strategy - let clients know that even small losses have positive benefits