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;
