Chapter 16 Making Nutritional adjustments
Terms in this set (38)
What are the several components of good nutritional coaching?
focus on optimizing body composition, health, performance; use program specific to each client; use discrete sytems for teaching clients how much to eat, what to eat and when to eat; good nutritional coaches produce results
How can you make outcome-based decision making?
by measuring key progress indicators every two weeks(bodyweight, body comp, visual measurements,performance) and make programming decisions based on the results of these measures.
What criterias are considered Excellent "reasonable progress"?
Losing 0.5-1% body fat every 2-4 weeks
Gaining 1-2lbs of lean mass every 2-4 weeks.
What criterias are considered Average "reasonable progress"?
Losing 0.5% of body fat every 4 weeks
Gaining 1lb of lean mass every 4 weeks
What criterias are considered Slow "reasonable progress"?
Losing less than 0.5% of body fat
Gaining less than 1lb of lean mass in 4 weeks
What are the 3 possibilities the client is not making positive progress?
Adherence tracking shows they are not following the plan; you don't know if they are following the plan because they are not reporting accurately; they are following your plan but it sucks.
What could be a limiting factor as to why a client is not following a plan?
Communication. They either weren't well explained, they weren't well understood or a combination.
In what situations would nutritional adjustments may be required?
If a client is making no progress, making progress too slowly, moving in the wrong direction, has a competition or event coming up.
What can you do if you suspect someone is fudging their adherence tracking forms?
Ask them to bring you their grocery receipts for two weeks; have them take photos of their meals.
What are the most common adherence hurdles?
1.Eating out frequently, 2. busy life(little food prep), 3. lots of travel, 4. busy social life 5. nutritional boredom
What are some strategies you can use to help a client over come the hurdle #1 eating out frequently?
Tell them to look for meals that adhere to their meal plan; order items not on the menu; let them know they need to ask thow the food is prepared breading, sugar, sauces or any other ingredient that is not compliant with their plan. Use the 5 Habits. Increase protein, lower carbs, increase veggies. Chose 2 fast foods, 1 medium price, 1 higher priced restaurants in their area.
What are some strategies you can use to help a client overcome the hurdle #2 Little food prep time?
Sunday ritual(Setting aside 3 hours to prep the weeks food); Breafast ritual; pre-cooking protein; pre-chopping veggies; liquid nutrition.
What are some strategies you can use to help a client overcome the hurdle #3 Lots of travel?
Choose the best location that is close to fitness and nutritional needs; chose a room with a kitchenette; ship some items beforehand; carry a big cooler; obtain restaurant menus in advance; bring protein suppliments; brig powdered veggies; bring homemade snacks
What are some strategies you can use to help a client overcome hurdle #4 busy social life?
eat before dinner; bring some food; become the host
What are some strategies you can use to help a client overcome hurdle #5 nutritional boredom?
Get cooking tips from others; buy new cook books; read online articles; buy food magazines; intermittent fasting
What can cause poor initial progress?
1. you were vague in your nutritional communication( eat more protein vs. eat one palm size of protein with each meal) 2. Majoring in the minor(not spending enough time eliminating their biggest limiting factor 3.Not eating right for the body type
What strategy can you use to determine if your suggestions are reasonable or intimidating to the client?
Use the 1-10 scale. Ask "On a scale from 1-10 how confidant are you that you can do these suggestions?"
What is the simplest and most important strategy for helping clients se bi-weekly comosition change?
Manipulate energy balance
What is the key to body transformation?
Change in energy balance. To lose fat exrcise volume must increase or calorie intake must decrease.
What processes can be taken to manipulate energy balance for weight loss?
1. Build up to 5-7 hours of exercise per week 2. Decrease daily calorie intake by about 250 kcals
What processes can be taken to manipulate energy balance for lean mass gain?
Increase daily calorie intake by about 250 kcals. Make sure training is hard enough and have periodized program.
Why might a person reach a plateau after good initial progress?
As a persons body changes so does their physiology. They are lighter, their metabolisms slows a bit, they burn less energy with every single activity.
What steps can be taken to overcome a platue for weight loss?
Increase total weekly exercise volume to 7 to 9 hours per week with a mix of intervals, weights, long duration & moderate-intensity cardio; decrease calories by 500kcals; Keep exercise intensity high
What are the benefits of a higher calorie day?
stimulate recovery, prevent further metabolic decline, boost exercise tolerance, prevent frustration with restrictions.
In what situations are nutritional adjustments required?
poor initial progress; good initial progress followed by plateau; when goals are changed; when training programs change.
What are two reasons a clients progress is poor?
poor adherence and or poor programing.
How would you know if a clients poor progress is due to poor adherence?
By doing regular adherence assessments.
What can you do if a clients adherence is poor?
find the major limiting factor and work with the client to eliminate them.
If a clients adherences isn't poor, yet progress is poor what most likely needs adjustment?
the clients nutritional intake needs adjustment.
What should pregnant clients focus on?
Healthy weight gains per the guidlines.
What are the recommendations for acheiving weight gain for pregnant clients?
should ingest an additional 300-500 calories per day and closer to 500 calories if exercising.
What type of properties do curry, tumeric, garlic, pineapple, cocoa, tea,ginger, blueberries and fatty acids have?
They have anti-inflammatory properties.
What infuence does excess body fat have on testosterone?
increases the conversion of testosterone to estrogen
What suppliments can help with menopausal symptomes?
Black cohosh, ZMA, Valerian,phosphatidylserine
What dietary strategies are known to have an impact on cardiovascular problems?
avoiding trans fat, increasing fish oil, increasing dietary fiber intake, decrease dietary sugar intake, balance fat intake with additioinal mono and poly unsaturated fats.
What are the most common food allergies in adults?
Dairy, seafood, tree nuts, peanuts, eggs
Explain outcome based decision making.
If a client is seeing positive progress it should remain the same if not the program should change.
What determines your outcome based decision making?
metrics determine efficancy of your approach, body weight, composition, recovery, performance, visual; progamming decisions based on these outcomes.
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THIS SET IS OFTEN IN FOLDERS WITH...
Water & Fluid Balance Chapter 8
Chapter 10 Preparing for your Client
Chapter 11 Collecting Preliminary Information
Chapter 12 Interpreting Clients Information