ACE Fitness Nutrition flashcards
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32 cards. Read the term and the definition here. The deck at the top of this page is optional.
- Macronutrient energy values
- Carbohydrate and protein supply 4 kcal per gram, fat supplies 9 kcal per gram, and alcohol supplies 7 kcal per gram.
- AMDR for adults
- Acceptable macronutrient distribution ranges for adults are carbohydrate 45-65%, fat 20-35%, and protein 10-35% of total daily calories.
- Protein needs for endurance athletes
- Endurance athletes generally need 1.2-1.4 grams of protein per kilogram of body weight per day to support training adaptation and recovery.
- Essential amino acids
- Nine amino acids are essential: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
- Glycemic index ranges
- Low glycemic index is 55 or less, medium is 56-69, and high is 70 or more, using glucose as the reference standard.
- Fiber recommendation
- Aim for 14 grams of fiber per 1,000 calories, which is about 25 grams daily for women and 38 grams daily for men.
- Thermic effect of food
- The thermic effect of food is the energy used for digestion and absorption, roughly 10% of total daily energy expenditure.
- Saturated fat limit
- Keep saturated fat below 10% of total calories by replacing it with unsaturated fats from oils, nuts, seeds, and fish.
- BMI classification
- Body mass index is weight in kilograms divided by height in meters squared; normal is 18.5-24.9, overweight 25-29.9, and obesity 30 or higher.
- Waist circumference risk
- Elevated cardiometabolic risk is flagged at a waist circumference above 102 centimeters (40 inches) in men and above 88 centimeters (35 inches) in women.
- Transtheoretical model stages
- The stages are precontemplation, contemplation, preparation, action, and maintenance; relapse can move a client back to an earlier stage.
- Motivational interviewing OARS
- OARS stands for open-ended questions, affirmations, reflections, and summaries, the core communication skills used to strengthen a client's own motivation.
- SMART goal criteria
- SMART goals are specific, measurable, achievable, relevant, and time-bound, which makes follow-up and self-monitoring easier for the client.
- Bioelectrical impedance limits
- Bioelectrical impedance estimates body composition from electrical resistance and is sensitive to hydration, recent exercise, and food intake, with typical error of 3-5%.
- Essential fat percentages
- Essential fat is about 2-5% of body weight in men and 10-13% in women; athletes typically carry more than these minimums.
- Three-site skinfold sites
- For men, measure chest, abdomen, and thigh; for women, measure triceps, suprailium, and thigh using the Jackson-Pollock three-site method.
- Pre-exercise carbohydrate intake
- Eat 1-3 grams of carbohydrate per kilogram of body weight 1-4 hours before exercise, plus 20-40 grams of protein when tolerated.
- Carbohydrate intake during exercise
- Take 30-60 grams of carbohydrate per hour for exercise lasting 1-2.5 hours, and up to 90 grams per hour from multiple sources for longer events.
- Post-exercise recovery nutrition
- Within 0-2 hours after training, consume about 1.2 grams of carbohydrate per kilogram and 0.3 grams of protein per kilogram, or 20-40 grams of protein.
- Carbohydrate loading protocol
- For endurance events, consume 8-12 grams of carbohydrate per kilogram of body weight per day for 24-48 hours before competition.
- Safe weight loss rate
- A loss of 0.5-1% of body weight per week, created by a 500-1,000 kcal daily deficit, is generally sustainable and preserves lean mass.
- Protein during energy deficit
- When calories are restricted, 1.6-2.4 grams of protein per kilogram of body weight per day helps preserve lean mass during weight loss.
- Dehydration performance threshold
- Dehydration exceeding 2% of body weight impairs aerobic performance; replace about 1.25-1.5 liters of fluid for each kilogram of body weight lost.
- Teach-back method
- Teach-back asks the client to explain the plan in their own words, which reveals gaps and confirms understanding better than asking whether they understood.
- Scope of fitness nutrition
- Fitness nutrition professionals give general nutrition education and behavior coaching, but they do not provide medical nutrition therapy, diagnose conditions, or prescribe therapeutic diets.
- Referral to a dietitian
- Refer clients with diabetes, kidney disease, eating disorders, food allergies, or tube-feeding needs to a registered dietitian nutritionist for medical nutrition therapy.
- SCOFF eating disorder screen
- SCOFF asks about being sick, losing control over eating, losing one stone, feeling fat, and food dominating life; two or more yes answers warrant referral.
- Informed consent purpose
- Informed consent explains the scope, benefits, risks, fees, and confidentiality of nutrition coaching before services begin, and it is documented in the client file.
- HIPAA and client privacy
- HIPAA protects identifiable health information; coaches should secure records, share only with authorized parties, and avoid disclosing client details without written permission.
- Supplement prescribing limits
- Within scope, professionals may discuss general supplement safety and third-party testing, but should not prescribe supplements, herbs, or doses to treat medical conditions.
- Professional liability insurance
- Liability insurance protects against claims arising from coaching practice; policies should match the services offered and the certification's scope of practice.
- Red flags for referral
- Rapid unexplained weight loss, amenorrhea, binge-purge behavior, severe gastrointestinal symptoms, and depression or anxiety about food require prompt referral to a qualified professional.