Nutrition and Physical Activity Fundamentals
Nutrition Essentials
Coaches reinforce, not replace, guidance from registered dietitians and physicians. Know the macronutrients: carbohydrates (4 kcal/g, primary fuel, fiber important), protein (4 kcal/g, supports tissue repair and satiety), and fats (9 kcal/g, essential fatty acids, moderation of saturated fat). Understand energy balance-calories consumed versus expended-as the framework for weight management, and recognize that sustainable change favors gradual, modest deficits over extreme restriction. Be familiar with general physical activity and dietary guidelines: regular moderate-to-vigorous activity, muscle-strengthening on multiple days, and emphasis on whole foods, fruits, vegetables, and adequate hydration. Recognize that supplements and fad diets are not first-line recommendations, and that coaches avoid prescribing therapeutic diets.
Physical Activity Fundamentals
Know the components of fitness: cardiorespiratory endurance, muscular strength and endurance, flexibility, and body composition. Understand the FITT principle (frequency, intensity, time, type) as the planning scaffold. Intensity can be gauged by talk-test or perceived exertion. Progressive overload and adequate recovery prevent injury and staleness. For most sedentary clients, start low and progress gradually; screen for risk factors and refer when symptoms or medical conditions warrant.
Traps
Questions often test scope: the coach educates and supports but does not diagnose, prescribe diets, or recommend specific calorie or supplement regimens as medical advice. Another trap is the "more is better" fallacy-overtraining and very-low-calorie approaches are not correct answers. Distinguish general guidelines from individualized medical nutrition therapy.
Rule of Thumb
When in doubt, favor the general, evidence-based guideline and refer complex or clinical needs to a qualified professional. If a client asks for a specific meal plan or supplement dose, the right answer is referral, not prescription.