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Exercise Science

Exercise Science. Nutritional Training (as it affects Body Composition). Nutritional Training. Personal Trainers Scope of Practice – to Assess Fitness Needs and Prescribe exercise.

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Exercise Science

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  1. Exercise Science Nutritional Training (as it affects Body Composition)

  2. 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!

  3. Nutritional Training Personal Trainers: • Basic Principles of Nutrition • Understand Scope of Practice • Supplementation ($)

  4. Nutritional Training Nutrients (6 Major Categories) • Carbohydrates • Fat • Protein • Vitamins • Minerals • Water

  5. 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

  6. Nutritional Training Nutrients (6 Major Categories) • Fat • 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

  7. 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

  8. 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.

  9. 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.

  10. Nutritional Training Nutrients (6 Major Categories) Water vs Fluid Replacement Drinks Water • Drink anytime • Quickly absorbed • Recommended for short bursts of activity • Costs only cents Fluid Replacement • Drink during exercise • 4-8% carbohydrate • Replaces lost fluids and electrolytes • Costs a few dollars

  11. 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

  12. 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)

  13. 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

  14. Nutritional Training Food Pyramid

  15. Nutritional Training New Food Pyramid (?)

  16. Nutritional Training Cholesterol • 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.

  17. Nutritional Training Cholesterol Cont… National Cholesterol Education Program Total Serum Cholesterol Desirable Less Than 200mg/dl Borderline High 200 – 239mg/dl High 240mg/dl Low Density Lipoproteins (LDL) “Bad Cholesterol” precursor toatherosclerosis Desirable below 130mg/dl Borderline High 130 - 159mg/dl High 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

  18. Nutritional Training Dietary Habits – Why we Eat What we Eat? • Hunger • Habitual (mom’s cooking) • Economics • Advertising (marketing) • Availability/Convenience (fast food) • Nutritional Content • Taste • Social Pressures (family, friends &/or social gatherings)

  19. 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 • Food Pyramid Diet (normal) • Low Fat Diet • High Carbohydrate Diet • High Protein Diet • Vegetarian Diet (lato-ovo & Vegan) • Etc…???????

  20. 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**

  21. 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!!!!

  22. 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!!!

  23. Nutritional Training Nutrition Prescription T – Daily plan of meals and snacks that best fits your client’s needs and schedule T – Healthy nutritious food! Follow the Food Pyramid.

  24. Nutritional Training Nutrition Prescription Prescription of Nutrition is EASY!!! but… Application of Nutrition is Hard!!!

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