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Trainer Academy Cheat Sheet ISSA Nutritionist
SMARTS goals
S – Specific
M – Measurable
A – Action-oriented
R – Realistic
T – Timely
S – Self-determined
Essential Amino Acids
- Leucine
- Isoleucine
- Valine
- Lysine
- Tryptophan
- Threonine
- Methionine
- Phenylalanine
- Histidine
Effective nonverbal
behavior
- Body language
and posture
- Facial
expression
- Eye contact
- Tone of voice
- Rate and
volume of
speech
BMI categories
Underweight = <18.5
Normal = 18.5 – 24.9
Pre-obese = 25 – 29.9
Obese I = 30 34.9
Obese II = 35 – 39.9
Obese III = over 40
3 main Energy Systems
ATP-PC
Glycolysis
Oxidative
Stages of Change
1 – Precontemplation
2 – contemplation
3 – preparation
4 – Maintenance
5 – Relapse
ATP Recovery Times
20 – 30 seconds – 50%
40 seconds = 75%
60 second = 85-90%
3 minutes = 100%
ATP Production for Fuel Types:
Glucose = 30 – 32 ATP
Fatty Acids = 106 ATP
Lactate = 30 – 32 ATP
Ketones = 22 ATP
Fluid Replacement Guidelines
Prior to Exercise = 14 – 22 fluid
ounces 2 hours before
During exercise = 6 – 12 fluid
ounces of water or sports drinks
foreach 15 – 20 minutes
After exercise = 16 – 24 fluid
ounces of water or sports drinks for
each pound of body mass lost
Simple Carbs
Monosaccharides
Disaccharides
Complex Carbs
Oligosaccharides
Polysaccharides
Fiber
Soluble
Insoluble
Normal BP = syst < 120, diast <80
Prehypertension = syst of 120139, diast. 80-89
Stage 1 hyper = syst 140-159, diast
90-99
Stage 2 hyper = syst > 160, Diast >
100
Factors that make the Glycemic
Index of food
Type of sugar
Starch structure
Processing
Preparation
Ripeness
Types of questioning
Close-ended
Open-ended
Probing
Divergent
Parts of an Amino Acid
Amino group
Carboxyl group
Hydrogen atom
R group
Macronutrients:
Protein has 4 kcals
Carbs have 4 kcals
Fat has 9 kcals
Alcohol has 7 kcals
Store fat from carbs 3.27
kcals
Unique roles and properties of
Protein
Contractile
Hormonal
Structural
Transporter
Enzymes
Receptors
Energy expenditure components:
RMR
Thermic Effect of Food
Physical Activity
Growth
Females: RMR = 248 x weight
(0.4356) – (5.09 x age)
Males: RMR = 293 x weight
(0.4330) – (5.92 x age
BCAAs
Isoleucine
Leucine
Valine
Hypohydration = low total body
water
Euhydration is adequate total body
water
Hyperhydration = excessive total
body water
Underhydration = hormones are
active, but total body water is not
reduced much, and thirst isn’t active
Common nutrients lacking in diets
Vitamin D
Calcium
Potassium
Fiber
Motivational interviewing steps:
1. Resist
2. Understand
3. Listen
4. Empower
5. Encourage
Elements of Motivation
Autonomy
Mastery
Purpose
Strategies to help client resistance
1. Simple reflection
2. Amplified reflection
3. Double-sided reflection
4. Shifting focus
5. Agreement with a twist
6. Reframing
7. Siding with the negative
Motivational interviewing strategies
1. Ask open ended questions
2. Listen reflectively
3. Summarize
4. Affirm and validate
5. Uncovering and addressing
ambivalence
Fat Soluble Vitamins are ADEK
Major minerals are calcium,
phosphorous, magnesium, and
sulfur.
Physical Assessments: Weight,
Height, Body composition,
Circumference measurements, and
skinfold measurements when
possible.