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I
Copyright 2013 by Precision Nutrition , Inc.
CERTIFICATION UAL
www.precisionnutrition.com
When you focus on the important points and concepts in the text and then write the answers
directly in this guide, you will understand the material better. The most commonly used strategy
for studying includes reading and underlining text material and/or outlining and writing key
concepts. This workbook encourages each of these methods.
Experience shows that students who use the workbook and study guide will understand and
remember the course materials better. We recommend that you actively use this guide to prepare
for your exam.
WHAT
IS GOOD
NUTRITION?
INTRODUCTION [ What is good nutrition?
QUESTION:
What are the major limiting factors to the success of your clients?
QUESTION:
QUESTION:
What are some of the major consequences of a chronic positive energy balance?
QUESTION:
What are some of the major consequences of a chronic negative energy balance?
INTRODUCTION I What is good nutrition? 3
QUESTION:
What is nutrient density? What foods have a high nutrient density? What foods have a low
nutrient density? Why does it matter?
QUESTION:
What is calorie density? What foods have a high calorie density? What foods have a low calorie
density? Why does it matter?
QUESTION:
Long-term dietary habits should be based on the intersection of what three goals? Why?
_j_
4 INTRODUCTION I What is good nutrition?
QUESTION:
Does focusing exclusively on body composition when making nutrition choices lead to improved
health? Provide an example of why or why not.
QUESTION:
What is the purpose of an ergogenic aid? Why might they interest your clients?
QUESTION:
Why is outcome-based decision making one of the most critical factors in successful long-term
nutrition? Give an example.
QUESTION:
What is Medical Nutrition Therapy? Why should you be concerned with it?
I 1
Nutritional
Science
CHAPTER 1
ELL
STRUCTURE
& FUNCTION
UNIT 1 I Chapter 1 Cell Structure & Function 7
QUESTION:
What is the highest level of organization of the body? Provide all of the levels of organization that
relate to the body. Provide an example of each level (exclude specific organ systems).
QUESTION:
What is metabolism?
QUESTION:
QUESTION:
What are the four major tissue types in the human body? Give an example of each.
QUESTION:
What is the purpose of enzymes in the human body? How does nutrition play a role in how our
enzymes function?
QUESTION:
Briefly describe why people respond differently to the digestion and absorption of certain foods.
UNIT 1 I Chapter 1 Cell Structure & Function 9
QUESTION:
List seven important organelles. Provide a brief explanation and major function of each.
QUESTION:
Why does the fat we eat influence the structure of the plasma membrane?
QUESTION:
Provide an example and brief description of a protein receptor initiating a signal transduction
cascade.
10 UNIT 1 I Chapter 1 Cell Structure & Function
QUESTION:
QUESTION:
What are the two models that describe how enzymes work? Briefly describe each.
CHAPTER 2
FOOD INTAKE,
DIGESTION &
ABSORPTION
12 UNIT 1 I Chapter 2 Food Intake, Digestion & Absorption
QUESTION:
When you speak with clients about nutrition, why would it be important to talk about food and
not nutrients?
QUESTION:
How much of the food we swallow is actually digested and absorbed? What could influence this
process?
QUESTION:
What are the three possible fates of food components after being processed and entering the
bloodstream?
QUESTION:
Briefly describe what must happen between bonds to produce energy. What compounds mediate
this process?
UNIT 1 I Chapter 2 Food Intake, Digestion & Absorption 13
QUESTION:
What are enterocytes? Why is surface area so important in relation to them? What are the major
highlights of food passing through the Gl tract (e.g., transit time, absorption, organs involved)?
QUESTION:
Through what organ do most nutrients travel once they enter circulation?
QUESTION:
QUESTION:
QUESTION:
QUESTION:
QUESTION:
QUESTION:
QUESTION:
List each major hormone that helps to coordinate Gl function. When possible, identify the major
function of the hormone and the site of release.
QUESTION:
What are the three mechanisms of absorption through the Gl barrier? Point out the highlights for
each mechanism.
UNIT l I Chapter 2 Food Intake, Digestion & Absorption 15
QUESTION:
What is a food intolerance? What are the most common foods that trigger this reaction?
QUESTION:
QUESTION:
QUESTION:
Explain the purpose of the blood-brain barrier. What is allowed to cross? What isn't?
CHAPTER 3
ENERGY
TRANSFORMATION
& METABOLISM
UNIT 1 I Chapter 3 Energy Transformation & Metabolism 17
QUESTION:
What are the laws of thermodynamics and why do they matter with nutrition?
QUESTION:
For our regular functioning, what role do "new" nutrients play? What role do "stored" nutrients
play?
QUESTION:
What are the two most important nutrient/energy stores in the human body? How are they
responsible for survival?
QUESTION:
QUESTION:
QUESTION:
What are the three major energy regeneration pathways? Provide two main points for each.
QUESTION:
What are NAD+ and FAD? What do they do in the body? What nutrients are necessary to form
them?
QUESTION:
What are the five major carbohydrate metabolic pathways? Describe the main purpose of each.
UNIT 1 j Chapter 3 Energy Transformation & Metabolism 19
QUESTION:
QUESTION:
QUESTION:
QUESTION:
QUESTION:
What needs to happen in the body for fatty acid synthesis to occur?
QUESTION:
QUESTION:
QUESTION:
Describe the purpose of the amino acid pool and what it contains.
UNIT 1 I Chapter 3 Energy Transformation & Metabolism 21
QUESTION:
What are the two major categories of amino acids? What three eventual fates do amino acids
have in the body?
QUESTION:
QUESTION:
QUESTION:
QUESTION:
ENERGY BALANCE
IN THE BODY
I'
UNIT 1 I Chapter 4 Energy Balance in the Body 23
QUESTION:
QUESTION:
List and briefly describe the three main factors that contribute to the net combustible energy of
food.
QUESTION:
QUESTION:
List the five general metabolic components. Identify key points for each.
QUESTION:
QUESTION:
What are the main predictive equations used for RMR? What is the variability? What range is
considered "acceptable?"
QUESTION:
QUESTION:
QUESTION:
QUESTION:
Does the macronutrient content of a meal alter what substrate we use during exercise?
Why or why not?
QUESTION:
If someone is out of shape and only exercising at a very low intensity, will consuming a recovery
beverage with high amounts of simple carbohydrates help them lose body fat? Explain your
answer.
QUESTION:
List and describe the four bodily functions that can be altered via drastic energy imbalances?
QUESTION:
AEROBIC &
ANAEROBIC
METABOLISM
UNIT 1 I Chapter 5 Aerobic & Anaerobic Metabolism 27
QUESTION:
QUESTION:
If someone begins to run as fast as possible, describe what occurs in respect to energy use and
the energy systems.
QUESTION:
With an inadequate intake of dietary protein and fat, how are the anabolic and catabolic
hormones influenced?
QUESTION:
QUESTION:
QUESTION:
QUESTION:
QUESTION:
QUESTION:
Do the three energy systems work alone? How are they activated?
QUESTION:
During a 200-400 metre run, which energy system would be dominant and why?
QUESTION:
QUESTION:
Where does oxidative energy transfer take place? What substrates does it utilize?
30
UNIT 1 I Chapter 5 Aerobic & Anaerobic Metabolism
QUESTION:
QUESTION:
What role does insulin play in protein synthesis? How could this be maximized via nutrition?
QUESTION:
Does fat become more easily mobilized, transported and used with consistant exercise?
Why or why not?
CHAPTER 6
MACRO-
NUTRIENTS
32 UNIT 1 I Chapter 6 Macronutrients
QUESTION:
What are the different categories of carbohydrates? What sets them apart from each other?
QUESTION:
QUESTION:
QUESTION:
Explain the flow of carbohydrates from mouth to cell. What main organ(s) must carbohydrates
pass through?
UNIT 1 I Chapter 6 Macronutrients
33
QUESTION:
QUESTION:
--- ------------ ------ ------- ------------- ------------- ------------ ----- -------------
What is the glycemic index (GI)? Give examples of low-GI and high-GI foods.
QUESTION:
-------- -------------- ------- --------------------- ------------ ----- ------ ----- -----
What hormone triggers glucose transporters? How is this relevant to peri-workout nutrition?
':
QUESTION:
---- --- -------------- ------ ------ -------------- ------------- ------------ ----------
Briefly explain the difference between glycogen synthase and glycogen phosphorylase.
34 UNIT 1 I Chapter 6 Macronutrients
QUESTION:
Is there a minimum amount of carbohydrate intake necessary each day? Why or why not? What
function would a minimum amount serve for the body?
QUESTION:
When we eat adequate fiber, what will we notice? What foods are optimal sources of fiber?
QUESTION:
QUESTION:
Describe the end products of fat digestion and how they are unique to other nutrients (e.g., what
path they travel in the body).
UNIT 1 I Chapter 6 Macronutrients 35
QUESTION:
Identify two essential fatty acids. Why are they essential? Compare and contrast how they act in
the body.
QUESTION:
What outcomes result from excessive intake of trans fats or an imbalanced dietary fat profile?
QUESTION:
What about the chemical makeup of proteins is different (as compared to carbohydrates
and fats)?
QUESTION:
QUESTION:
Explain the differences in absorption between short peptides and free form amino acids.
QUESTION:
QUESTION:
List and briefly describe the key points of each protein quality measurement technique.
CHAPTER 7
MICRO-
NUTRIENTS
38 UNIT 1 I Chapter 7 Micronutrients
QUESTION:
QUESTION:
QUESTION:
Why should you care about phytates and oxalates? Where are they found?
UNIT 1 I Chapter 7 Micronutrients 39
QUESTION:
What does research say about vitamins and minerals delivered via whole food versus via
supplements?
QUESTION:
List the vitamins and highlight key points associated with each.
QUESTION:
List the minerals and highlight key points associated with each.
CHAPTER 8
WATER &
FLUID
BALANCE
UNIT 1 I Chapter 8 Water & Fluid Balance 41
QUESTION:
How much of the human body is composed of water? What major compartments is it
divided into?
QUESTION:
Does the mineral content differ between intracellular and extracellular fluids?
QUESTION:
List and briefly describe the six functions that water has in the body.
QUESTION:
QUESTION:
QUESTION:
QUESTION:
What are the various components of water loss from the human body?
QUESTION:
Water loss can lead to changes in the body. List and describe the different levels of water loss
and potential outcomes.
UNIT 1 I Chapter 8 Water & Fluid Balance 43
QUESTION:
QUESTION:
QUESTION:
List and describe the two primary hormones that regulate body water and electrolyte balance.
QUESTION:
QUESTION:
QUESTION:
QUESTION:
Describe the relationship between rehydration solution concentration and the speed of gastric
emptying.
QUESTION:
SPECIAL
NEEDS
46 UNIT 1 I Chapter 9 Special Needs
QUESTION:
What major factors must the athlete consider when trying to increase energy intake?
QUESTION:
What is "immuno-compromise" and why should an athlete be concerned with it? What key
vitamins and minerals are associated with immune function?
QUESTION:
What is the relationship between amino acid consumption before exercise and muscle tissue?
QUESTION:
L
UNIT 1 j Chapter 9 Special Needs 47
QUESTION:
List and highlight the key factors involved in the three stages of injury repair.
QUESTION:
QUESTION:
List three dietary components that encourage inflammation. List three dietary components that
limit inflammation.
QUESTION:
QUESTION:
QUESTION:
QUESTION:
What is the relationship between a well-planned, plant-based diet and many chronic diseases?
QUESTION:
What is the relationship between a well-planned, plant-based diet and the environment?
UNIT 1 I Chapter 9 Special Needs 49
QUESTION:
What nutrients may be lacking in a plant-based diet? How can they be included?
QUESTION:
List the critical factors that often initiate disordered eating behaviors. Briefly explain why.
QUESTION:
How many men and women are estimated to have some form of disordered eating?
QUESTION:
QUESTION:
QUESTION:
QUESTION:
List the major correlates of metabolic syndrome and cardiovascular disease. Briefly describe the
relationship for each.
UNIT 1 j Chapter 9 Special Needs 51
QUESTION:
What major areas of the diet can be altered to help prevent diabetes and cardiovascular disease?
QUESTION:
QUESTION:
I
,N utritiona I
Practice
CHAPTER 10
STEP 1:
PREPARING FOR
YOUR CLIENT
54 UNIT 2 I Chapter 10 Step 1: Preparing for Your Client
QUESTION:
List 12 major successful coaching qualities and highlight a main point from each.
QUESTION:
QUESTION:
QUESTION:
When displaying professional commitment to your clients, what key factors should you keep in
mind?
L
55
UNIT 2 I Chapter 10 Step 1: Preparing for Your Client
QUESTION:
List the four mindsets (e.g., motivation vs. skill) a potential client might have and highlight the
best coaching strategy for each.
QUESTION:
QUESTION:
QUESTION:
What is the best way to deal with objections about lifestyle interventions from your clients?
CHAPTER 11
STEP 2:
COLLECTING
PRELl I ARY
CLIENT
IN FORMATION
J
UNIT 2 I Chapter 11 Step 2: Collecting Preliminary Client Information 57
QUESTION:
When should problems such as orthopedic issues, previous injuries, joinVmuscle pain, and
muscular imbalances be addressed?
QUESTION:
When a client has a lifestyle-related illness, genetic disease, or other health problem, is a referral
required? Why or why not?
QUESTION:
What are the five important measurement tools for assessing new clients?
QUESTION:
QUESTION:
When assessing a client's previous dietary habits using a diet record, what main instructions
should you provide?
QUESTION:
What is the most important reason for including certain measures over others in your assessment?
QUESTION:
List some of the major factors that are important for client success.
l
CHAPTER 12
STEP 3:
INTER-
PRETING
CLIENT
IN FORMATION
60 UNIT 21 Chapter 12 Step 3: Interpreting Client Information
QUESTION:
QUESTION:
QUESTION:
List the main metabolic outcomes that occur with advancing age.
QUESTION:
Why is skinfold testing the preferred method for body composition assessment?
UNIT 2 I Chapter 12 Step 3: Interpreting Client Information 61
QUESTION:
QUESTION:
Why would using a client information sheet to ask clients about their goals be important?
QUESTION:
QUESTION:
QUESTION:
What type of effects do antidepressant, anti-anxiety, and birth control medications have on body
composition and health?
QUESTION:
When someone doesn't grocery shop on a regular basis, what might occur?
QUESTION:
QUESTION:
What is the purpose of using the Kitchen, Social Support, and Readiness For Change
questionnaires?
UNIT 2 I Chapter 12 Step 3: Interpreting Client Information 63
QUESTION:,
Explain the most important practical difference between questionnaires and assessments.
QUESTION:
QUESTION:
List and highlight the key factors for each nutritional level.
QUESTION:
What should take place at your first client meeting (after assessments have been completed)?
CHAPTER 13
STEP 4:
PROVIDING
A NUTRITION
PLAN
UNIT 2 I Chapter 13 Step 4: Providing a Nutrition Plan 65
QUESTION:
What are the USDA Food Pyramid and MyPiate? What are some of the pros and cons?
QUESTION:
QUESTION:
What are the five nutrition habits discussed? Briefly describe habit-based nutrition.
QUESTION:
What are the reasons we ask clients to eat slowly and stop at 80% full?
l
66 UNIT 2 I Chapter 13 Step 4: Providing a Nutrition Plan
QUESTION:
According to the habits, list the recommended portion sizes for protein and vegetables (for both
men and women).
QUESTION:
If your client has fat to lose, according to the habits, what are the first steps to take?
QUESTION:
According to the habits, describe the healthy fats that should be in your client's diet.
QUESTION:
QUESTION:
QUESTION:
QUESTION:
QUESTION:
QUE:STION:
When do dietary carbohydrates tend to be tolerated the best? How would this differ based on
body type and activity level?
QUESTION:
Describe very low-calorie diets. When should they be used? When shouldn't they? What
precautions need to be taken?
QUESTION:
Describe very low-carb diets. When should they be used? When shouldn't they?
What precautions need to be taken?
UNIT 2! Chapter 13 Step 4: Providing a Nutrition Plan 69
QUESTION:
QUESTION:
QUESTION:
Describe very high-carb diets. When should they be used? When shouldn't they? What
precautions need to be taken?
70 UNIT 2 I Chapter 13 Step 4: Providing a Nutrition Plan
QUESTION:
What is the purpose of carb and protein supplements taken during and after exercise?
When should they be used?
QUESTION:
Describe the best way to help control blood sugar levels during training and competition.
QUESTION:
STEP 5:
NUTRITIONAL
SUPPLEMENTATION
72 UNIT 2 I Chapter 14 Step 5: Nutritional Supplementation
QUESTION:
QUESTION:
List the two main categories of nutritional supplements. Briefly explain the differences.
QUESTION:
QUESTION:
What are some of the main reasons that clients can experience a low intake of essential
nutrients?
UNIT 2[ Chapter 14 Step 5: Nutritional Supplementation 73
. QUESTION:
QUESTION:
List the five staple supplements for regular or occasional use. Identify their purpose.
QUESTION:
What five strategies can you use when choosing supplements to improve the risk/reward profile?
QUESTION:
List the non-essential nutrients for regular or occasional use. Identify their purpose.
CHAPTER 15
STEP 6:
SETTING
BEHAVIOR
GOALS &
MONITORING
75
UNIT 2! Chapter 15 Step 6: Setting Behavior Goals & Monitoring
QUESTION:
After an individualized nutrition plan has been formulated for your client, what are the next steps
to take?
QUESTION:
What are outcome goals? What are behavior goals? How do they differ?
Provide examples of each.
QUESTION:
What steps are necessary after a client's outcome goals are established?
QUESTION:
List two types of clients who might not benefit from regular measurement of body comp,
performance, etc.
CHAPTER 16
STEP 7:
MAKING
NUTRITIONAL
ADJUSTMENTS
77
UNIT 2 I Chapter 16 Step 7: Making Nutritional Adjustments
QUESTION:
After beginning an initial nutrition plan, the client isn't progressing. What are the next steps to take?
QUESTION:
If a client has the outcome goal of fat loss, what would constitute slow, average and
excellent progress?
QUESTION:
What are the main possibilities that describe why your client might not be making positive
progress? Briefly discuss each.
QUESTION:
What are the main situations in which nutritional adjustments may be required?
78
UNIT 2 I Chapter 16 Step 7: Making Nutritional Adjustments
QUESTION:
If you have a client who wants to lose body fat, what are the initial two steps to take with them?
QUESTION:
If a client is making appropriate food choices and training hard with maximal strength and power
work as well as more conventional bodybuilding-type training, yet still isn't gaining muscle, what
is the first thing you should do?
QUESTION:
QUESTION:
QUESTION:
, With pregnant clients, what should you consider before making recommendations?
QUESTION:
QUESTION:
What key components of the diet can be modified to reduce the risk of heart disease?
QUESTION:
QUESTION:
STEP 8:
PROVIDING
CONTINUING
EDUCATION
& SUPPORT
82 UNIT 2 I Chapter 17 Step 8: Providing Continuing Education & Support
QUESTION:
Explain what a bi-weekly check-up appointment is and what should likely occur.
QUESTION:
What are the most common problems associated with the North American lifestyle?
QUESTION:
QUESTION:
What type of things can you do when taking your clients to the grocery store?
QUESTION:
Explain what a kitchen makeover is and how it could benefit your clients.
QUESTION:
QUESTION:
How often should fruit and/or vegetables be eaten? Provide some examples.
QUESTION:
QUESTION:
What can busy clients and frequent travelers do to improve their nutrition?
he Precision Nutrition yste Ill
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have each of your clients pick up a copy of Precision Nutrition, because to truly influence them,
you need to reinforce the lessons you teach every way you can - both in and out of the gym. To find out more, and
to order the PN system, visit us online at: www.precisionnutrition.comjsystem
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