1. NSCA CH. 7: Nutrition in the Personal Training Setting Power Point Made By Anthony Lord and Reece Hobday

2. 30min. Of daily exercise orange- grains green-vegetables red-fruits yellow-oils light blue-milk purple-meats and beans

3. 60 minutes of daily exercise!

4. 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

5. 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

6. What is a Serving Chart

7. 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

8. 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)

9. Calculation Tables

10. Study Question #3 Which of the following guidelines should the personal trainer recommend to a client to promote proper fluid intake? Before exerciseAfter 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 before1 gallon (3.8 liters) kilogram lost D. 1 pint (0.5 liters) 2 hours before1 pint (0.5 liters) for each pound lost

11. 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

12. 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.”

13. 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

14. Study Question #4 Answer The Answer is B; 9 weeks Found on page 134

15. 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

16. NutrientGeneral daily requirements KilocaloriesBased on table 7.2: 154 lb X 16 kcal/lb =2,464 kcal Activity factor for “light” activity level: 1.5-1.6 (use 1.55) Total calorie needs= REE X 1.55 Total calorie needs= 1,438 X 1.55 Total 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 A700 micrograms Vitamin E15 milligrams Calcium1,000 milligrams Iron18 milligrams Fluid1.5 to 2.7 quarters