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  1. Body Composition
    body's relative amount of fat & fat free mass
  2. How does body composition affect overall health & wellness?
    Optimal Body composition

    • 1. healthy lifestyle
    • 2. efficiency of movement
    • 3. lower risk of chronic diseases
    • -obesity
    • -diabetes
    • -sleep problems
    • -lower back problems, breathing problems
  3. Estimating your ideal weight & body fat
    • BMI(body mass index) *ideal weight
    • -calculation of body weight relative to proportion of height

    See your family doctor *ideal weight

    Underwater weighing (hydrostatic) *body fat

    • Bod Pod *body fat
    • -small chamber that has computerized sensors

    Skinfolds measures (calipers) *body fat

    Bioelectrical impedence *body fat
  4. Nutrition
    a lack of good nutrition = lack of energy, lifestyle
  5. Nutrients
    • Carbohydrates
    • Protein
    • Fat
    • Minerals
    • Vitamins

    -All nutrients work together and are related, so balance is KEY
  6. Macronutrients
    Calories are composed of all macronutrients

    • -carbs
    • -protein
    • -lipids/fats
  7. Carbohydrates
    • Most important nutrient for movement & exercise
    • Carbohydrates are stored in the liver or muscles as glycogen
    • Simple and Complex
  8. Protein
    • RDA for protein is: 8g per 2.2 lbs of body weight
    • Protein recommendations for athletes are about 1.2 to 1.8 grams of protein per kilogram of body weight
  9. Fat
    • Fat is the primary fuel for light to moderate intensity exercise
    • The goal is to eat the good fat (unsaturated fat)
    • Excessive saturated fat in your diet will lead to elevated cholesterol levels
    • Saturated fats - french fries
    • Unsaturated fats - omega 3 (fish), peanuts
    • Mono & polyunsaturated fatty acids come from plants and are liquid at room temperature
  10. Vitamins & Minerals
    • Metabolic reactions that release energy, transport & consume oxygen and maintain cell integrity
    • Do we really need to take supplementation?

    • -Generally no, but nutritional insurance
    • *If so, it may be appropriate to suggest a multiple one a day to clients who limit their food selection & calories, since they may have a difficult time getting the recommended levels of nutrients
  11. Fluid & Hydration
    • Water is the most critical nutrient for growth, development and overall health
    • Water is needed for: absorption, digestion, circulation, excretion maintenance of body temp
    • You need from 60oz to 80oz daily
    • How to monitor hydration levels: check urine, weigh in & out
    • Other signs of dehydration: sore throat, dry, rough, hoarse voice
    • Drink 2 cups of water for every pound of body weight lost
Card Set:
2013-05-20 04:21:54
coach marks final

coach, marks, final
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