We are personal trainers, not
dietitians. We don't develop meal plans
for clients, and we don't do medical
nutrition therapy. That being said, we
can do things like help our clients to
understand food labels, what certain
nutrients do in the body, etc.
Also, we can use the dietary guidelines
developed by the government and the
recommendations from [Link]. If there
is a question about what you can legally do
as a personal trainer, nutrition wise, the
answer most often will have to do with the
US Dietary Guidelines or [Link].
It won't be uncommon for a question to
come up where the best thing for you to
do would be to refer the client to a
registered dietitian. For example, if a
client has diabetes and they want to lose
weight, even if it's something that you
could help them with, the correct thing to
do would be to refer them to a dietitian.
One thing you need to memorize is...
1 gram of protein = 4 calories
1 gram of carbohydrate = 4 calories
1 gram of fat = 9 calories
Micronutrients: Vitamins,
minerals, and phytonutrients.
Complete Protein: Provides all
essential amino acids. Animal and
dairy proteins fall into this category.
Incomplete Protein: Missing one or
more amino acids. Plant proteins fall
into this category.
Macronutrient RDA's
Protein: .8 grams per kg of body weight for
sedentary adults (higher for other populations)
Carbs: 3-5 grams per kg of body weight for lightly
active adults (higher for other populations)
Fat: 20% to 35% of total calories. Satuated fats
should only make up 10%, or less of total cals.
There is 3,500 calories in a pound of fat.
A 500 calorie daily deficit would get you
roughly a pound of fat loss every week.
Monounsaturated Fats: Heart Healthy.
(olive oil, avocado, peanuts)
Polyunsaturated Fats Omega 3: Heart
Healthy. (fish, flaxseed, some dairy)
Polyunsaturated Fats Omega 6:
Essential for growth/development.
(vegetable oil, nuts, seeds)
Saturated Fats: Health benefits
unclear. Limit consumption.
(animal fat, full fat dairy, coconut)
Trans fats: Artificial (usually), bad
Fat Soluble Vitamins: A,D,E,K
Water Soluble Vitamins: C, B vitamins
Major Minerals: Calcium, phosphorus, magnesium,
sodium, potassium, chloride, sulfur
Monosaccharides: They're simple and can't be
broken down more (glucose, fructose, galactose)
Disaccharides: Two monosaccharides joined
together (sucrose, maltose, galactose)
Polysaccharides: Long chains of glucose units.
(glycogen, fiber, starch)
Hydration
Before Exercise: 16oz the morning of the event
or evening before. 13-20oz right before event.
During Exercise: 12-16oz every 10 to 15 mins. A
sports drink is recommended for over 90 mins.
After Exercise: Drink 1.25 times the amount of
weight lost. Consume sodium/electrolytes.
Random Stuff Worth Knowing!
BMI or Body Mass Index
A BMI over 25 means you're overweight and
one over 30 means you're obese.
Bioelectrical Impedance or BIA
Determines body composition based on
the rate at which an electrical current
travels through the body. Bodyfat (adipose
tissue) causes greater resistance
(impedance) than fat-free mass and slows
the rate at which the current travels. It
requires specific testing arrangements.
The nervous system has two main components: the
somatic nervous system and the autonomous
nervous system. The somatic nervous system is
mostly under our control. It mostly involves skeletal
muscles and things like that. The autonomous
nervous system is automatic as the name would
imply meaning it is not under our control.
The autonomous nervous
system is split into two parts.
The sympathetic nervous
system which controls our
fight and flight response, and
the parasympathetic nervous
system, which has to do with
resting and digesting.
Type one muscle fibers are
slow twitch meaning they
have better endurance but
produce lower power. Type
two muscle fibers are fast
twitch they generate more
power but have less than
deterrence capabilities.
Static Stretching: Holding a
stretch for roughly 30s
Dynamic Stretching: Movement pattern
designed to mimic the workout
Ballistic Stretching: Repeated bouncing
or swinging to stretch muscle group.
Avoid this one.
If something questionable comes up in a
session, like your client sharing too much
information about their divorce, the correct
thing to do would be to redirect the focus of
the conversation back to the workout.
Remember breakfast (7
cervical) lunch (12
thoracic) and dinner (5
lumbar) for vertebrae.
You also have 5 fused
sacral vertebrae.
Sole proprietorship: Business is owned by
an individual. No protection for the owner.
LLC: Provides protection. Forms are
required but they are relatively simple
(compared to S-Corp)
Independent contractor: A self-employed
person or entity contracted to perform
work for—or provide services to—another
entity as a non-employee. As a result,
independent contractors must pay their
own social security and medicare taxes.
A worker is an employee
when the business has the
right to direct and control
the work performed by the
worker. This includes hours
worked, uniforms, etc.
Blood
Flow
Through
The Heart
Blood Pressure In More Detail
Normal: <120 / <80
Elevated: 120-129 / <80
Stage 1: 130-139 or 80-89
Stage 2: ≥140 / ≥ 90
Type 1 Diabetes: These people have to
inject insulin, they are insulin dependent.
People usually develop this early.
Type 2 Diabetes: These people are insulin
resistant. This one usually comes from poor
lifestyle choices. It's also more common.
