NSCA CH. 7: Nutrition in the Personal Training

SettingPower Point Made By Anthony Lord and Reece

Hobday

30min. Of daily exerciseorange- grains

green-vegetablesred-fruits

yellow-oilslight blue-milk

purple-meats and beans

60 minutes of daily exercise!

Study Question #1• How many servings of the “bread, cereal, rice, and pasta” group does this

meal provide?

1.5 cups cooked oatmeal

1 cup 1% milk

¾ cup apple juice

2 slices wheat toast with 2 tablespoons peanut butter

A. 8

B. 5

C. 4

D. 3

Study Question #1 Answer

• The answer is B; 5

• Found on page 125

• “What is a serving?” chart

• Bread: one slice of bread, one small muffin, or dinner roll

• Cereal: 1 Ounce (28 grams) ready to eat cereal or ½ cup cooked cereal

• Pasta and rice: ½ cup cooked

What is a Serving Chart

Study Question #2

• Taking into consideration REE, which of the following is the approximate daily caloric need of a 45 year old, 176 pound (80 kg) male client who has a very light activity level?

A. 3797 Kilocalories

B. 1983 Kilocalories

C. 2349 Kilocalories

D. 4156 Kilocalories

Study Question #2 Answer

• The answer is C; 2349 kilocalories

• Found on page 127

• To calculate the REE (resting energy expenditure), choose one of the six formulas (males 30-60 years=(11.6 x weight in kg) + 879) then, multiply the REE by a factor to account for activity level to estimate daily calorie needs (very light =1.3)

Calculation Tables

Study Question #3

• Which of the following guidelines should the personal trainer recommend to a client to promote proper fluid intake?

Before exercise After exercise

A. 1 gallon (3.8 liters) 30 minutes before 1 pint (.05 liters) for each kilogram lost

B. 1 cup (237 milliliters) 15 minutes before 1 gallon (3.8 liters) for each pound lost

C. 1 Quart (0.9 liters ) 1 hour before 1 gallon (3.8 liters) kilogram lost

D. 1 pint (0.5 liters) 2 hours before 1 pint (0.5 liters) for each pound lost

Study Question #3 Answer

• The answer is D; 1 pint (0.5 liters) 2 hours before then 1 pint (0.5 liters) for each pound lost

• Found on pages 132 and 133

Study Question #3 Explanation

• Page 132: “Before Exercise consuming at least 1 pint (0.5 liters) of fluid two hours before activity provides the fluid needed to achieve optimal hydration and allows enough time for urination of excess fluid.”

• Page 133: After Exercising….Each pound (0.45 kg) lost during a workout represents 1 pint (0.5 liters) of fluid loss.”

Study Question #4

• Assuming no other changes except body fat loss and the same weekly rate of fat loss (1% of the starting weight), approximately how man weeks will it take a 220 pound (100 kilogram) client to reach a goal weight of 200 pounds (91 kilograms)?

A. 20 weeks

B. 9 weeks

C. 5 weeks

D. 3 weeks

Study Question #4 Answer

• The Answer is B; 9 weeks

• Found on page 134

Study Question #4 Explanation

• Page 134: “An average of 1 to 2 pounds (about 0.5-1.o kg) per week represents a daily caloric deficit of approx. 500 to 1000 kcal...fat loss rates vary depending on body size…a 331 pound (150 kg) client would aim to lose about 3 pounds (1.5 kg) per week

• 2-3 pounds x 9 weeks = loss of 18-27 pounds

Nutrient General daily requirements

Kilocalories Based on table 7.2: 154 lb X 16 kcal/lb =2,464 kcalActivity factor for “light” activity level: 1.5-1.6 (use 1.55)Total calorie needs= REE X 1.55Total calorie needs= 1,438 X 1.55Total calorie needs= 2,229 kcal

Protein (grams) Minimum of 8.0 grams per kilogram of body weight:70 X 0.8= 56 g

Carbohydrate (grams) Probably about 5 gram per kilograms of body weight: 70 X 5= 350 grams

Fat (percent of total kilocalories) Greater than or equal to 30% of total calories

Monounsaturated fat (percent of total fat intake)

33% of total fat intake

Polyunsaturated fat (percent of total fat intake)

33% of total fat intake

Saturated fat (percent of total fat intake) 33% of total fat intake

Vitamin A 700 micrograms

Vitamin E 15 milligrams

Calcium 1,000 milligrams

Iron 18 milligrams

Fluid 1.5 to 2.7 quarters