The Essentials of Sport and Exercise Nutrition

CERTIFICATION MANUAL SECOND EDITION

STUDY GUIDE FOR STUDENTS

By John Berardi, PhD; Ryan Andrews, MS, MA, RD

www.precisionnutrition.com

Designed by Seesaw Creative Communications Illustrated by Alison Dungey, PhD Edited by Krista Scott-Dixon, PhD Also reviewed by Bryan Walsh, ND; Eric Noreen, PhD; Georgie Fear, RD; Spencer Nadolsky, DO; Tom Nikkola, BA.

Workbook and Study Guide

ABOUT THE WORKBOOK AND STUDY GUIDEThis workbook and study guide is a resource companion to your Precision Nutrition certification text that will help you better understand the content of the main text.

When you focus on the important points and concepts in the text and then write the answers directly in this guide, you will understand the material better. The most commonly used strategy for studying includes reading and underlining text material and/or outlining and writing key concepts. This workbook encourages each of these methods.

Experience shows that students who use the workbook and study guide will understand and remember the course materials better. We recommend that you actively use this guide to prepare for your exam.

THE BEST WAY TO USE THIS WORKBOOK AND STUDY GUIDEWe recommend pacing yourself, completing one chapter of the text per week. However, you know your own learning style better than we do, so feel free to move through the material as quickly or slowly as you choose. To enhance your learning experience, it’s recommended that you do things in the following order: 1) Read the textbook chapter in its entirety, 2) Then watch the online video lecture, 3) Then go back and answer the questions contained in this workbook. Once you’ve completed the entire text and you feel ready, you can take the exam by clicking the “Exam Introduction” link in the upper right hand side of your certification home page online.

INTRODUCTION

WHAT IS GOOD NUTRITION?

2 INTRODUCTION | What is good nutrition?

QUESTION:

What are the major limiting factors to the success of your clients?

QUESTION:

What does the phrase “energy balance” represent?

QUESTION:

What are some of the major consequences of a chronic positive energy balance?

QUESTION:

What are some of the major consequences of a chronic negative energy balance?

3INTRODUCTION | What is good nutrition?

QUESTION:

What is nutrient density? What foods have a high nutrient density? What foods have a low nutrient density? Why does it matter?

QUESTION:

What is calorie density? What foods have a high calorie density? What foods have a low calorie density? Why does it matter?

QUESTION:

Long-term dietary habits should be based on the intersection of what three goals? Why?

4 INTRODUCTION | What is good nutrition?

QUESTION:

Does focusing exclusively on body composition when making nutrition choices lead to improved health? Provide an example of why or why not.

QUESTION:

What is the purpose of an ergogenic aid? Why might they interest your clients?

QUESTION:

Why is outcome-based decision making one of the most critical factors in successful long-term nutrition? Give an example.

QUESTION:

What is Medical Nutrition Therapy? Why should you be concerned with it?

1UNIT 1

Nutritional Science

CHAPTER 1

CELL STRUCTURE & FUNCTION

1

7UNIT 1 | Chapter 1 Cell Structure & Function

QUESTION:

What is the highest level of organization of the body? Provide all of the levels of organization that relate to the body. Provide an example of each level (exclude specific organ systems).

QUESTION:

What is metabolism?

QUESTION:

What are the 11 organ systems? Give a brief explanation of each.

8 UNIT 1 | Chapter 1 Cell Structure & Function

QUESTION:

What are the four major tissue types in the human body? Give an example of each.

QUESTION:

What is the purpose of enzymes in the human body? How does nutrition play a role in how our enzymes function?

QUESTION:

Briefly describe why people respond differently to the digestion and absorption of certain foods.

9UNIT 1 | Chapter 1 Cell Structure & Function

QUESTION:

List seven important organelles. Provide a brief explanation and major function of each.

QUESTION:

Why does the fat we eat influence the structure of the plasma membrane?

QUESTION:

Provide an example and brief description of a protein receptor initiating a signal transduction cascade.

10 UNIT 1 | Chapter 1 Cell Structure & Function

QUESTION:

Why are transport proteins important?

QUESTION:

What are the two models that describe how enzymes work? Briefly describe each.

CHAPTER 2

FOOD INTAKE, DIGESTION & ABSORPTION

2

12 UNIT 1 | Chapter 2 Food Intake, Digestion & Absorption

QUESTION:

When you speak with clients about nutrition, why would it be important to talk about food and not nutrients?

QUESTION:

How much of the food we swallow is actually digested and absorbed? What could influence this process?

QUESTION:

What are the three possible fates of food components after being processed and entering the bloodstream?

QUESTION:

Briefly describe what must happen between bonds to produce energy. What compounds mediate this process?

13UNIT 1 | Chapter 2 Food Intake, Digestion & Absorption

QUESTION:

What are enterocytes? Why is surface area so important in relation to them? What are the major highlights of food passing through the GI tract (e.g., transit time, absorption, organs involved)?

QUESTION:

Through what organ do most nutrients travel once they enter circulation?

QUESTION:

Briefly describe the mouth, including structure and function.

QUESTION:

Briefly describe the stomach, including structure and function.

QUESTION:

Briefly describe the small intestine, including structure and function.

14 UNIT 1 | Chapter 2 Food Intake, Digestion & Absorption

QUESTION:

Briefly describe the large intestine, including structure and function.

QUESTION:

What is the purpose of bile and where is it stored?

QUESTION:

Briefly describe the endocrine and exocrine functions of the pancreas.

QUESTION:

List each major hormone that helps to coordinate GI function. When possible, identify the major function of the hormone and the site of release.

QUESTION:

What are the three mechanisms of absorption through the GI barrier? Point out the highlights for each mechanism.

15UNIT 1 | Chapter 2 Food Intake, Digestion & Absorption

QUESTION:

What is a food intolerance? What are the most common foods that trigger this reaction?

QUESTION:

What role does the liver play in glucose homeostasis?

QUESTION:

What role does the liver play in protein synthesis?

QUESTION:

Explain the purpose of the blood-brain barrier. What is allowed to cross? What isn’t?

CHAPTER 3

ENERGY TRANSFORMATION & METABOLISM

3

17UNIT 1 | Chapter 3 Energy Transformation & Metabolism

QUESTION:

What are the laws of thermodynamics and why do they matter with nutrition?

QUESTION:

For our regular functioning, what role do “new” nutrients play? What role do “stored” nutrients play?

QUESTION:

What are the two most important nutrient/energy stores in the human body? How are they responsible for survival?

QUESTION:

Why are the bonds contained in ATP so important?

18 UNIT 1 | Chapter 3 Energy Transformation & Metabolism

QUESTION:

What is the body’s “simple priority” when it comes to forming ATP?

QUESTION:

What are the three major energy regeneration pathways? Provide two main points for each.

QUESTION:

What are NAD+ and FAD? What do they do in the body? What nutrients are necessary to form them?

QUESTION:

What are the five major carbohydrate metabolic pathways? Describe the main purpose of each.

19UNIT 1 | Chapter 3 Energy Transformation & Metabolism

QUESTION:

What is the purpose of fatty acids and triglycerides in the body?

QUESTION:

Briefly describe lipolysis.

QUESTION:

Briefly describe beta-oxidation.

QUESTION:

What are ketones? Why would they be formed?

20 UNIT 1 | Chapter 3 Energy Transformation & Metabolism

QUESTION:

What needs to happen in the body for fatty acid synthesis to occur?

QUESTION:

What is cholesterol? What functions does it have in the body?

QUESTION:

What is the role of HDL and LDL in the body?

QUESTION:

Describe the purpose of the amino acid pool and what it contains.

21UNIT 1 | Chapter 3 Energy Transformation & Metabolism

QUESTION:

What are the two major categories of amino acids? What three eventual fates do amino acids have in the body?

QUESTION:

Why would gluconeogenesis occur?

QUESTION:

What are BCAAs? What is their purpose during exercise?

QUESTION:

When would something be “deaminated?”

QUESTION:

What is the purpose of protein turnover and how is it regulated?