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AFAA Group Exercise Part II: Essentials of Nutrition
afaa primary group exercise certification secton II
12
Fitness
Professional
04/04/2016

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Cards

Term
List the 6 classes of nurtients
Definition
Water
Carbs
Protein
Fat
Vitamins
Minerals
Term
List the different types of carbohydrates and give an example of each.
Definition
Simple - Sugars (table sugar, sucrose and sugar in milk and fruit

Complex - Glucose molecules linked together - polysaccharides. grains, legumes, veggies-potatoes.
Term
What are vitamins?
Definition
Non-caloric, organic compounds needed in small quantities to assist in such functions as growth, maintenance, and repair.
Term
Describe the difference between fat-soluble vitamins and water-soluble vitamins.
Definition
fat soluble vitamins stored in liver and can be toxic w/overdosing.
water soluble vitamins. Excreted by kidneys, not likely to be toxic.
Term
What are minerals?
Definition
Inorganic compounds that assist processed such as regulating activity of enzymes and maintaining acid-based balance and are structural components of body tissue.
Term
List a minimum of eight dietary guidelines for Americans outlined by the U.S. Department of Health and Human Services and U.S. Department of Agriculture.
Definition
1. Consume variety of nutrient dense food/beverages among food groups, limit saturated fat/transfat, sugars, salts, and alcohol.
2. To prevent weight gain over time, make small decreases in calories and increase activity.
3. Engage in regular activity.
4. Choose a variety of fruits and vegetables each day.
5. Consume 3 cups of fat free or lowfat milk products per day.
6. Achieve physical fitness w/cardio, stretching, resistance, calisthenics.
7. Consume 3+ oz whole grain products/day.
8. Consume less than 10% calories from sat. fatty acids and less that 300 mg per day of cholesterol, keep transfatty acid as low as possible
Term
Describe MYPyramid and how class participants may benefit from this resource (go to www.mypyrimid.gov or www.choosemyplate.gov to experience this program).
Definition
Offers personalized eating plans and interactive tools to help you plan/access food choices based on dietary guidelines for Americans. It will help give participants a better understanding of what to eat and how much exercise is needed to maintain a healthy lifestyle.
Term
Review Appendix B: AFAA's Nutritional Supplement Policy and discuss what the role and responsibilities of a fitness professional are when it comes to the sale and distribution of nutritional supplements.
Definition
They can only be sold under MY name, where item is sold in good faith to only good candidates.
Term
Body Composition
Definition
Body composition refers to the absolute and relative amounts of the structural components of he body--fat, fluid, muscle/tissue, and bone.
Term
Weight loss or improved body composition can be obtained how?
Definition
Program of proper exercise and dietary intake. Combination of
a.daily prolonged (30-60 minutes), low-to moderate-intensity aerobic exercise;
b.mild caloric restriction (300-500 fewer kcal per day)
c.resistance exercise (two to three times weekly)
d.slow weight loss (1-2 lb per week)
Term
Weight loss can be estimated on the assumption that the loss of 1 pound of fat requires that a subject do what?
Definition
expend 3,500 kcal more than consumed over some given length of time, preferably about a week.
Term
The typical changes in body composition observed with appropriate exercise and diet include what factors?
Definition
Loss of body weight, a loss of body fat, and no change or an increase in muscle and lean weight.
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