Transcript Exercise Science - Dixie State University

Exercise Science
Nutritional Training
(as it affects Body Composition)
Nutritional Training
Personal Trainers Scope of Practice –
to Assess Fitness Needs and Prescribe
exercise.
Some Basic Nutritional information is
needed, but we are not registered
Dieticians….and therefore we SHOULD
NOT act as such!
Nutritional Training
Personal Trainers:
 Basic Principles of Nutrition
 Understand Scope of Practice
 Supplementation ($)
Nutritional Training
Nutrients
(6 Major Categories)
 Carbohydrates
 Fat
 Protein
 Vitamins
 Minerals
 Water
Nutritional Training
Nutrients (6 Major Categories)
 Carbohydrates
 Most important in exercising adults
 Primarily used for energy
 Assists in fat utilization
 Minimum 55% - 65% total caloric intake
Nutritional Training
Nutrients (6 Major Categories)
 Fat
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Calorically Dense (9Kcals/gram)
Primarily used for energy
Body Insulation (warmth)
Nerve conduction
Females – helps maintain proper hormonal balance
Protection – mainly internal organs
1lb of Fat = 3500Kcals of energy
20% - 30% total caloric intake
Nutritional Training
Nutrients (6 Major Categories)
 Protein
Builds & Repairs tissues
Synthesis of hormones, enzymes & antibodies
Stored as fat
Can be used for energy production in the absence of carbs
(high cost)
 Average individual needs approx 0.8 to 1.0grams/kg of
body weight per day
– Intense Training (muscular) 1.2 to 1.7gram/kg of body weight
per day
 Protein Supplementation (?)
 12% - 20% total caloric intake
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Nutritional Training
Nutrients (6 Major Categories)
 Water
– The Institute of Medicine advises that men consume
roughly 3.0 liters (about 13 cups) of total beverages a
day and women consume 2.2 liters (about 9 cups) of
total beverages a day.
– 13 to26 ounces (or about 2 to 3 cups) an hour will
generally be adequate, unless the weather is
exceptionally warm.
– Fluid also should be replaced after exercise. Drinking 16
ounces of fluid per pound of body weight lost during
exercise is recommended.
Nutritional Training
Nutrients (6 Major Categories)
HYDRATION TIPS
 Start hydrating early. Drink 1-2 cups of water when you first get up
in the morning
 Keep a water bottle with you all day long.
 Drink before you get thirsty (thirst is a sign that your body is
already dehydrated).
 Drink 1-2 cups of fluid 30 minutes before exercise.
 Drink 1/2-1 cup of fluid every 15 minutes of exercise.
 Replenish lost fluids (2 1/2 cups of fluid for every pound lost during
exercise).
 Keep drinking even after your thirst is quenched.
Nutritional Training
Nutrients (6 Major Categories)
Water vs Fluid Replacement Drinks
Water
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Drink anytime
Quickly absorbed
Recommended for short bursts of activity
Costs only cents
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Drink during exercise
4-8% carbohydrate
Replaces lost fluids and electrolytes
Costs a few dollars
Fluid Replacement
Nutritional Training
Nutrients (6 Major Categories)
 Vitamins
 Small organic molecules that can not be made by the body
 Help promote and regulate various chemical reactions and
bodily processes
ie: Vitamin A – formation & maintenance of skin & hair - yellow or
orange fruits & veg, green leafy veg, liver etc…
Vitamin C – essential for structure of bones, muscles, cartilage,
blood vessels etc. aids in the absorption of iron – citrus fruit, peppers
 Serve as coenzymes in metabolic processes
ie: Vitamins B2, B6, B12, - aid in the metabolic process
Nutritional Training
Nutrients (6 Major Categories)
 Minerals
 Inorganic substances that are components of the earths
crust
 Crucial in enzyme synthesis (cooper)
 Muscle Contraction (magnesium, potassium)
 Assists in Oxygen Transportation (iron)
 Regulation of heart rhythm (calcium)
 Bone formation (calcium)
 Part of important enzyme systems found in the hormone
insulin (zinc)
Nutritional Training
Summary….
 Carbohydrates – 55% to 65% total daily caloric intake
 Fats - 20% to 30% total daily caloric intake
 Proteins – 12 to 20% total daily caloric intake
 Water – 2 to 3 quarts/day
Nutritional Training
Food Pyramid
Nutritional Training
New Food
Pyramid
(?)
Nutritional Training
Cholesterol
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a steroid which a plays an important role in metabolism.
makes up 10% of the dry matter in the brain.
synthesized by the liver
Bile acids (relatively hydrophilic) which play an important
role in the digestive process.
used in the synthesis and repair of cell membranes or
stored in the liver.
used as a precursor by testis, ovaries or the adrenal gland
to make steroid hormones. It is also a precursor to vitamin
D.
Nutritional Training
Cholesterol Cont…
National Cholesterol Education Program
Total Serum Cholesterol
Desirable
Borderline High
High
Less Than 200mg/dl
200 – 239mg/dl
240mg/dl
Low Density Lipoproteins (LDL) “Bad Cholesterol” precursor to
atherosclerosis
Desirable
below 130mg/dl
Borderline High
High
130 - 159mg/dl
160mg/dl
High Density Lipoproteins (HDL) “Good Cholesterol” Removes LDL from
the cells to the liver for disposal from the body
At Risk if Below
35mg/dl
Nutritional Training
Dietary Habits – Why we Eat What we Eat?
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Hunger
Habitual (mom’s cooking)
Economics
Advertising (marketing)
Availability/Convenience (fast food)
Nutritional Content
Taste
Social Pressures (family, friends &/or social gatherings)
Nutritional Training
Diets – the food substances we consume
to provide our bodies with the necessary
fuel to keep our bodies functioning at the
levels we are accustom
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Food Pyramid Diet (normal)
Low Fat Diet
High Carbohydrate Diet
High Protein Diet
Vegetarian Diet (lato-ovo & Vegan)
Etc…???????
Nutritional Training
Supplementation (good or bad?!)
 Proteins
 Vitamins & Minerals
 Herbs
 Performance Enhancing
**According to your Instructor Dietary sources of
necessary nutrient is the BEST prescription for
your clients**
Nutritional Training
Nutrition Myths…
 Crash diets are the best, most effective method to
lose weight??
 Some are born with a FAT gene…therefore there is
nothing they can do!?
 Fad Diets that do not promote a LIFESTYLE
change are best!?
 Be Careful with all of the NEW … Fashionable
pill/powders!!!!
Nutritional Training
Nutrition Prescription
F – Daily understanding and awareness of
nutrient consumption is necessary
I
– “Calories In” vs. “Calories Out”
Weight Loss – Expend more Calories then you consume
Weight Gain – Consume more Calories then you expend
Key – Moderation!!!
Nutritional Training
Nutrition Prescription
T – Daily plan of meals and snacks
that best fits your client’s needs and schedule
T – Healthy nutritious food!
the Food Pyramid.
Follow
Nutritional Training
Nutrition Prescription
Prescription of Nutrition is EASY!!!
but…
Application of Nutrition is Hard!!!