NAFC Nutrition Certification
By what different mechanisms do nutrients get into cells?
Diffusion, osmosis, filtration, facilitated diffusion, primary and secondary active transport, endocytosis, exocytosis
What does GROW stand for?
Goal, Reality, Options, Wrap-up
Name 3 qualities needed for training
Great Faith, Great Doubt, Great Effort
Name 6 functions of water in the body
-primary component of cells, tissues, & organs -primary transport media for all substances within the body -helps to maintain pH, Body temp, metabolism, respiration, circulation, excretion & neurological functions - serves as a lubricant -forms the fluids surrounding joints -serves as base for saliva
How many US 4 year olds are overweight or obese?
1 in 5
Name the 5 key steps that every coach must do consistently?
1) learning specifically what each clients needs are to excel in their own right 2)Developing myself into who i need to be in order to best assist clients 3) Assisting clients in identifying, defining, and organizing their goals. 4) Positive communication with my clients. 5)Combine the above 4 elements seamlessly
What is the caloric value of a gram of carbohydrate?
4 calories
What is the caloric value of a gram of protein?
4 calories
What percentage of the US population is considered to be overweight or obese?
68%
What is the caloric value of a gram of alcohol?
7 calories
What is the caloric value of a gram of fat?
9 calories
Name 5 vitamins and their functions
A : Vision/ corneal health, D: bone growth, nervous system, E: immune & cardiovascular health, B1: energy metabolism, B12: cell renewal
What is the primary function of the circulatory system?
Circulation of oxygen throughout the body including the GI tract which is the powerhouse of energy absorption.
What is bad feedback?
De-motivates, discourages, focus on blame, creates defensiveness & confrontation.
what does FUD stand for?
Fear, Uncertainty, Doubt
Major components of a cell
Memebranous: Endoplasmic reticulum, golgi apparatus, lysosomes, peroxisomes, mitochondria Non Membranous: cytoskelaton, microvilli, centrioles, cilia, ribosomes, proteasomes
What is the most important nutrient and why?
Oxygen. Oxygen is NOT stored in the body and must be continuously supplied by respiration. Oxygen deprivation is the at-root cause of all cancer.
What are the different structural levels of proteins?
Primary, secondary, tertiary, quaternary
What role does the endocrine system play in nutrition?
Regulation of hunger appetite & digestion Entry of nutrients into cells (insulin) Mobilization of energy (glucagon, Lipase, Gh-growth Hormone, cortisol) Anabolic (muscle building or healing) Catabolic (muscle breakdown)
Name 3 core coaching competencies
Revealing problems and obstacles, Coaching by questions, blitz coaching
What are enzymes and why are they important?
The best known role of protein inside the cell. They serve as a catalyst for chemical reactions. They are highly specific and accelerate chemical reactions in metabolism and DNA manipulation.
What are the primary functions of vitamins?
These micronutrients cannot be produced by the body either at all or in sufficient quantities. Failure to absorb , ingest, or assimilate these nutrients results in malfunction of metabolic pathways, creating a disease state.
What is the GI's system's primary role and why is it important?
This system's role is the absorption of nutrients in food and the consumption of food is the most abundant source of energy for the body.
What is the second most important nutrient, why?
Water, the body is composed of 60-80% water
Why are enzymes important?
Without these, chemical reactions would take much longer, and life would not be possible.
What are essential amino acids?
amino acids that cannot be synthesized by an organism and must be obtained through diet.
Name 5 healthy sources of fats
avocado, walnuts, almonds, pistachios, olives, olive oil
Address the use of alcohol from a nutritional perspective. Does it have benefits/ drawbacks?
because this substance is eliminated by the kidneys, it takes a significant amount of water to eliminate therefore causing dehydration. Not recommended.
Tenets of cell theory
cells are the building blocks of all plants and animals all cells are produced by the division of pre-existing cells Cells are the smallest units that perform all vital physiological functions Each cell maintains homeostasis Homeostasis at higher levels, reflects combined, coordinated action of many cells
What is an excitotoxin?
chemicals added to various foods in order to enhance flavor ie: MSG & artificial sweeteners
What factors make food and nutrition somewhat unique in the world of coaching?
food is required by our bodies for nourishment however, we also generally have emotional and cultural ties to it.
Name 5 healthy sources of carbs
fresh fruit, vegetables, oats, wild rice, quinoa
How does the 80/20 rule apply to nutrition?
it refers to eating properly at least 80% of the time, allowing a "cheat" portion of 20%. The logic behind this rule is that because we are so exposed to poor food choices, we can allow ourselves the occasional indulgence as long as we stay on track at least 80% of the time without too much of a detriment to our overall health.
What are phytonutrients?
little is understood about these antioxidants, stimulators of detox enzymes, stimulators/modulators of the immune system, modulators of hormones, antimicrobials, gene activators
What is good feedback?
motivates, encourages, focus on improvements, creates trust & cooperation
Do most people get enough water on a regular basis? How can you tell?
no, the first symptoms are fatigue, fluid retention, constipation, dry skin, dark urine, light-headedness (especially when standing from sitting), dry mouth, chills, hunger
What is bio-individuality?
refers to the significant differences in anatomical and physiological parameters from one person to the next.
Name 5 minerals and their functions
sodium, chloride & potassium maintain proper balance of water in the body, Iron transports O2 throughout the body, Zinc helps blood to clot, Copper helps to form enzymes
Name 5 healthy sources of protein
spirulina, wild caught fish, eggs, peas, quinoa, almonds, free range chicken
What role does the respiratory system play in nutrition?
supplies oxygen to the circulatory system.
What role does the lymphatic system play in nutrition?
supports elimination of waste products in the body.
What is a cell and why is it important?
the basic structural, functional and biological unit of all known living organisms. The smallest unit of life that can replicate independently. Building blocks of life
What is the purpose of a detoxification diet?
the idea of this diet is to clean out the body by reducing the intake of toxic substances and increasing the amount of water and healthful, beneficial foods.
What is arguably the most important function of cells?
the production of the thousands of different proteins the body needs to function.
What is Proteomics? Why is it important?
the study of the composition, structure, functions and interactions of the proteins directing the activities of each living cell. It is important is because proteins make up virtually everything and direct the activity of cells.
Why are phytonutrients important?
these colorful compounds in fresh fruits and vegetables have health benefiting effects that reach far beyond what is currently understood. They protect and stimulate the immune system as well as promote healing.
What are the primary functions of minerals?
these micronutrients maintain proper balance of water in the body, bone health, stabilization of protein structures, oxygen transport, enzyme formation.
What are the primary functions of enzymes?
these serve as catalysts for many chemical reactions in the body. They are present in raw foods & heat liable. 3 main types : digestive, metabolic, & food
How are excitotoxins problematic?
these substances enhance flavor by stimulating neurons. The stimulation may be so strong that it overstimulates the neuron "to death"
Why are proteins essential in animals' diets?
they cannot synthesize all of the amino acids needed and must obtain essential amino acids from food.
What are fats?
this macronutrient is responsible for storing energy in the body, it also makes up many membranes and insulates organs.
What are carbohydrates?
this macronutrient is the best source of energy for the body
What are proteins?
this macronutrient is the second most plentiful compound that makes up our body. It serves as the building blocks for most tissues. It is the material that comprises enzymes.
Address the use of caffeine from a nutritional perspective. Would you recommend it?
this substance does not contribute to hydrating the body however, used in moderation, it's fine.
What is the goal of coaching?
to guide vision, urge excellence, and empower.
One of the key functions of some of the cellular proteins involves what?
transport of nutrients and other materials in out of the cell.