NAFC Nutrition Certification
What does the acronym GROW stand for in the coaching model?
Goal, Reality, Options, Wrap-up
What is a more important attribute for a coach, being a good listener or a good talker?
Good Listener
Overall _______________ is dependent on the systems, organs, tissue, and cells.
Health
What are the primary functions of minerals?
Help your body grow, develop, and stay healthy.
Name 5 healthy sources of fats:
1. Nuts 2. Avocado 3. Canola/ Olive oil 4. Salmon 5. Corn, soy, safflower, and sunflower oil
What is homeostasis and why is it important?
-maintenance of constant internal conditions in an organism -it is important because without it your body would not be able to function correctly
Name 5 things your body needs for energy:
.Breathing • Digestion • Circulation • Temperature regulation • pH regulation
List 10 major components of every cell.
1. Cell membrane. 6. Golgi Apparatus 2. Cytoplasm 7. Lysosomes 3. Endoplasmic Reticulum 8. Mitochondria 4. Cytoskeleton 9. Nucleus 5. Chromosomes 10. Ribosomes
List 3 tenants of the cell theory.
1. Cells are the building blocks of all plants and animals. 2. All cells are produced by the division of pre-existing cells. 3. Cells are the smallest units that perform all vital physiological functions.
What are the three core coaching competencies?
1. Effective Listening 2. Asking Effective Questions 3. Emotional Intelligence
Name 5 healthy sources of proteins:
1. Fresh or frozen wild-caught fish 2. Whey Protein Isolates and or concentrates 3. Organically Raised, Cage- Free, Grass-fed Beef 4. Organically Raised, Free-Range Poultry 5. Pea Protein
What are the three qualities necessary for training?
1. Knowledge 2. Communication Skills 3. Flexibility and Creativity
What are the key four steps that every successful coach must learn to do with competence and consistency?
1. Learning specifically what it will take to help your client(s) to become "winners," in their own right, in the area(s) you are coaching them on. 2.Developing yourself to be who you need to be to assist your clients in achieving their goals. 3.Assisting your clients to identify and define their specific goals and organize themselves to achieve these goals 4.Communicating what you want and need them to know (or remember) in a supportive, non-nagging, motivating way
Name 6 functions of water in the body:
1. Primary component of cells, tissue, and organs 2. Water serves as the primary transport media for all substances that move around the body (via the blood). 3. . Plays vital roles in the maintenance of pH balance, Body temperature, Metabolism, Respiration, Circulation, Excretion, Neurological functions 4. Serves as a lubricant. 5.Forms the fluids that surround the joints. 6. Serves as the base for saliva.
What are the different structural levels of proteins?
1. Primary structure 2. Secondary structure 3. Tertiary structure 4. Quaternary structure
What would you consider the top 5 most important minerals to be?
1. Sodium 2. Potassium 3. Calcium 4. Iron 5. Chromium
Name 5 minerals and their functions:
1. Sodium- Electrolyte involved in maintenance of NL fluid bal and pH bal in body; critical to nerve impulse transmission 2. Potassium-Facilitates many reactions inc: making of proteins 3. Calcium- Major constituent of bones and teeth 4. Iron-Vital component of hemoglobin and myoglobin; nec to carry and make oxygen avail to tissues 5. Chromium-Co-factor for mineral uptake into bone matrix; Essen for mfg of sev hormones
Name 5 healthy sources of carbs:
1. Vegetables 2. Fruit 3. Whole Grains 4. Milk 5. Cheese
What would you consider the top 5 most important vitamins to be?
1. Vitamin A 2. Vitamin D 3. Vitamin C 4. Vitamin E 5. Vitamin K
Name 5 vitamins and their functions:
1. Vitamin A- Vision, health of epithelial cells and mucous membranes 2. Vitamin D- Bone growth and density 3. Vitamin C- Immune cell and collagen support 4. Vitamin E- Antioxidant; prevents lipid breakdown 5. Vitamin K- Blood coagulation and bone metabolism
What % of American 4-year olds is considered to be obese?
10%
What % of the US adult population is considered to be either overweight or obese?
76% Men 64% Women
What is a cell and why is it important?
A cell is the structural and functional unit of any complex organism. It is important because cells create the structural and functional basis of life.
How will you answer your client's questions about whether they should drink alcohol or not from a nutritional health perspective?
Alcohol in moderation appears to be fine and potentially beneficial from an optimum health and longevity perspective. Now, from a weight loss and optimum physical performance perspective, that's an entirely different matter. It is best to completely avoid alcohol while actively trying to lose weight. If, however, a person has a great deal of weight to lose and or there is a special occasion, etc., it may be quite reasonable to have brief "cheat" sessions where a moderate amount of alcohol can be consumed.
The systematic study of the structure and behavior of the body.
Anatomy and Physiology
What is the difference / distinction between good feedback and bad feedback?
Bad Feedback: De-motivates, discourages, focuses on blame; creates defensiveness and confrontation. Good Feedback: Motivates, encourages, focuses on improvements achieved or possible; creates trust and cooperation.
What is bio-individuality and why is it important?
Bio-individuality means there is not a one-size-fits-all diet, each person is a unique individual with highly individualized nutritional requirements
What are the respective caloric values of a gram of each of the following: carbohydrate, protein, fat, alcohol?
Carbohydrate: 4 kcal/g Protein: 4kcal/g Fat: 9kcal/g
The _______________ is the structural and functional unit of the human body.
Cell
The structural and functional unit of the body
Cell
What role do questions play in the coaching process?
Effective questions open the door to knowledge and understanding.
What is the difference between a living cell/person and a dead cell/person?
Energy Production
What is an excitotoxin and why are they a problem?
Excitotoxins are a class of chemicals (usually amino acids) that overstimulate neuron receptors. They are a problem because neuron receptors allow brain cells to communicate with each other, but when they're exposed to excitotoxins, they fire impulses at such a rapid rate that they become exhausted. Several hours later, these depleted neurons die.
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.
How about coffee and tea, should you tell them to drink them or not?
For our purposes here, let's simply say that coffee and tea are permissible in moderation,
What is the purpose of a detoxification diet?
It is vitally important to take stock of the functional efficiency of detoxification pathways and make sure that they are working properly.
Why was type 2 diabetes previously called adult-onset diabetes and why is this no longer the case?
It was more common later in life, it is not the case because obese children are at risk for developing it now.
What are the differences or distinctions between: managing, training, mentoring, advising, motivating, counseling, consulting, educating, and coaching?
Managing: Making sure people do what they know how to do. Training: Teaching people to do what they don't know how to do. Mentoring: Showing people how the people who are really good at doing something, do it. Advising: Includes offering advice, recommendations, suggestions, and or information to a person or party regarding a particular topic that they have sought advice on. Motivating: Involves providing an incentive; moving one to action; impelling someone to do something. Counseling: The act of exchanging opinions and ideas; giving advice or guidance, especially when solicited from one more knowledgeable about a particular topic. Consulting: Is where someone seeks advice, information, or an exchange of views with someone else who is knowledgeable about the topic in question. Educating: Developing one's innate capacities, especially by schooling or instruction, by providing information, knowledge, or training in a particular area or for a particular purpose. To help bring one to an understanding or acceptance regarding a particular topic. It can involve the stimulation or development of one's mental or moral growth. To teach or instruct a person or group about a particular topic. Coaching: Is none of these; it is helping to identify the skills and capabilities that are within the person, and enabling them to use them to the best of their ability, and by doing so, increasing the independence of that individual, and reducing their reliance on others.
What are the primary functions of fats?
Metabolized for energy, incorporated or stored in fat cells. Beyond being the body's largest storehouse of energy, fats also play roles in maintaining healthy nerves, skin, and hair.
What are phytonutrients and why are they important?
Natural bioactive compounds found in fruits and vegetables that work together with other nutrients to promote health. They are important because Phytonutrients may also enhance immunity and intercellular communication, repair DNA damage from exposure to toxins, detoxify carcinogens and alter estrogen metabolism.
Do most people get enough water on a regular basis? How can you tell?
No, very few people consume optimum amounts of pure water each and every day. Estimates indicate that approximately 75% of Americans have mild, chronic dehydration.
Cells are made up of subcellular _______ .
Organelles
What is the most important nutrient and why is it considered to be the most important?
Oxygen; our bodies require it for basic function and survival.
By what different mechanisms do nutrients get into cells?
Passive Processes: 1. Simple diffusion. 2. Osmosis 3. Filtration 4. Facilitated diffusion Active Processes: 1. Primary active transport 2. Secondary active transport 3. Endocytosis 4. Exocytosis
What are the primary functions of carbohydrates?
Primary source of energy for the body
What are the primary functions of proteins?
Protein is involved in almost every structural and functional component of the body.
What is proteomics and why is it important?
Proteomics is the study of the composition, structure, function, and interactions of the proteins directing the activities of each living cell. It is important because proteins represent the actual functional molecules in the cell
The systematic study of the structure and behavior of the physical and natural world through observation and experiment.
Science
Put the term in the appropriate space regarding the breakdown of health. (Which depends on which, depends on which...) Choose from: System, Cell, Tissue, Organ.
System -> Organ -> Tissue -> Cell
What are enzymes and why are they important?
The best known role of proteins inside the cell is as enzymes, which catalyze chemical reactions. They are important because they carry out most of the reactions involved in metabolism, as well as manipulating DNA in processes such as DNA replication, DNA repair, and transcription.
What is the primary function of the circulatory system?
The circulatory system carries oxygen, nutrients, and hormones to cells, and removes waste products, like carbon dioxide.
What role(s) does the endocrine system play in nutrition?
The endocrine system is involved in the following essential functions: • Regulation of Hunger • Appetite and Digestion • Entry of Nutrients Into Cells (Insulin) • Mobilization of Energy (Glucagon, Lipase, Gh-Growth Hormone Cortisol), Anabolic (Muscle-Building, or Healing) • Catabolic (Muscle Breakdown)
What is the goal of coaching?
The goal of coaching is to guide vision, urge excellence, and empower the one being coached, the player, through establishing a firmer connection with his or her inner authority.
What is the GI system's primary role and why is it important?
The primary roles include transportation, digestion, and absorption of food. The GI tract and the functioning of its accessory organs are vital in maintaining health.
What role does the lymphatic system play in nutrition?
The removal of waste products from the body
What are the primary functions of enzymes and why are they important?
They catalyze (speed up) chemical reactions. They are important because virtually all biological processes require enzymes to happen fast enough to be useful.
What are the primary functions of vitamins?
They essential to the normal health of an organism that the body cannot make (either at all or in sufficient quantities) therefore that they must be consumed regularly.
How does the 80/20 rule apply to nutrition?
Very few people have the motivation and willpower to eat perfectly 100% of the time without creating a significant amount of unnecessary stress. More importantly, it really isn't essential for most people to eat perfectly all of the time.
What is the second most important nutrient and why?
Water; Our bodies are composed of 60-80% water.
What role does the respiratory system play in nutrition?
With regard to digestion and nutrition the respiratory system uses Oxygen, which is vital to cellular respiration.
If you have hopes of regaining your health or optimizing your health and happiness, then restoring your body's energy reserves and production capacity are essential. So, how are energy reserves restored?
You must address the cells because thats where energy is produced
Personal performance = potential + attitude - interference. Most interference can be summed up with the acronym FUD. What does FUD stand for?
fear, uncertainty, and doubt
