CrossFit Level 1 > Nutrition and Health > Flashcards

Nutrition and Health Flashcards

Describe the impact of nutrition on performance and health, including meal planning strategies and supplementation. (68 cards)

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1
Q

What is the primary cause of the ‘deadly quartet’ according to Norman Kaplan’s research?

A

Hyperinsulinism (too much insulin) is the cause of the ‘deadly quartet’ which includes:

  • Upper-body obesity
  • Glucose intolerance
  • Hypertriglyceridemia
  • Hypertension

Kaplan’s analysis demonstrates a causal relationship rather than mere correlation.

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2
Q

What is the role of insulin in the body?

A

Insulin is a hormone produced by the pancreas that is essential for:

  • Storage of energy in cells
  • Allowing cells to receive amino acids and fat

Glucagon is the counter-regulatory hormone that releases energy from cells.

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3
Q

How can hyperinsulinism be induced?

A

Eating too much carbohydrate.

High insulin levels can lead to glucose intolerance, hypertension, and high triglycerides, which are risk factors for heart disease.

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4
Q

What dietary approach is recommended to avoid coronary heart disease?

A

Eat a diet consisting of:

  • Meat and vegetables
  • Nuts and seeds
  • Some fruit
  • Little starch
  • No sugar

This diet is suggested to be exempt from coronary heart disease.

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5
Q

What is the significance of the French paradox in context to heart disease?

A

The French paradox suggests that:

  • The French consume more dietary fat than Americans but have a lower incidence of heart disease.
  • They consume significantly less refined sugar.

This challenges the assumption that dietary fat intake is the primary cause of heart disease.

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6
Q

What are the four effective nutritional strategies for avoiding heart disease?

A
  1. If you could not have harvested it out of your garden or farm, it is not food.
  2. Shop around the perimeter of the grocery store, avoiding aisles.
  3. If it has a food label on it, it is not food.
  4. If it is not perishable, it is not food.

These strategies aim to promote whole, unprocessed foods.

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7
Q

What is necessary for optimizing athletic performance?

A
  • Weigh and measure food intake.
  • Follow a diet of meat and vegetables, nuts and seeds, some fruit, little starch, no sugar.

Accuracy in food consumption is critical for achieving elite performance.

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8
Q

What is the relationship between performance and dietary intake?

A

There is a one-to-one correspondence between Elite CrossFit performance and the accuracy and precision of dietary intake.

Weighing and measuring food can lead to significant performance improvements.

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9
Q

What factors are most relevant for determining dietary prescriptions?

A
  • Lean body mass
  • Activity level

Other factors, such as age or gender, are considered extraneous.

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10
Q

What chronic diseases are associated with deranged health markers?

A
  • Obesity
  • Coronary heart disease
  • Type 2 diabetes
  • Stroke
  • Cancer
  • Alzheimer’s
  • Peripheral artery disease

These diseases often correlate with abnormal health markers.

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11
Q

What is the effectiveness of traditional medicine in treating chronic diseases?

A

It is primarily symptomatic and does not effectively treat chronic diseases.

Treatments often involve medications that address symptoms rather than underlying causes.

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12
Q

What percentage of deaths in the U.S. are attributable to chronic disease?

A

Seventy percent

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13
Q

What is the estimated number of diabetics in the U.S. by 2050 according to the CDC?

A

Up to a hundred million

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14
Q

What are the main components of the CrossFit stimulus?

A
  • Constantly varied
  • High-intensity functional movement
  • Meat and vegetables
  • Nuts and seeds
  • Some fruit
  • Little starch
  • No sugar
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15
Q

What is the cost of chronic disease in terms of U.S. medical expenditure?

A

About $4 trillion a year, with roughly half wasted on unnecessary procedures and treatment of preventable conditions.

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16
Q

What is the ‘kinetic theory of health’?

A

It focuses on increasing work capacity and fitness to avoid chronic disease.

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17
Q

What does the Zone Diet emphasize for optimal nutrition?

A
  • Balanced meals with blocks of protein, carbohydrates, and fats
  • Weighing and measuring food portions
  • Consuming meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar
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18
Q

What is the block composition for protein, carbohydrate, and fat in the Zone Diet?

A
  • 7 g of protein = 1 block of protein
  • 9 g of carbohydrate = 1 block of carbohydrate
  • 3 g of fat = 1 block of fat
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19
Q

True or False:

CrossFit trainers provide medical health care.

A

False

CrossFit trainers provide non-medical health care.

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20
Q

What is the primary focus of CrossFit in combating chronic disease?

A

To enhance fitness and work capacity.

CrossFit aims to improve overall physical fitness, which helps in reducing the risk of chronic diseases.

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21
Q

Fill in the blank:

Chronic disease is described as a ______ ______.

A

deficiency syndrome

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22
Q

What constitutes 1 block of protein?

A

1 oz. of protein

Amounts for various protein sources may vary.

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23
Q

What constitutes 1 block of carbohydrate?

A

9 g of carbohydrate

This is a standard measurement for carbohydrate blocks.

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24
Q

What constitutes 1 block of fat?

A

3 g of fat

This measurement is crucial for meal construction.

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25
What **percentage of calories** comes from carbohydrates, protein, and fat in a balanced meal?
* 40% from carbohydrate * 30% from protein * 30% from fat
26
How can a **1-block meal** be composed?
Choose 1 item from each list: * Protein * Carbohydrate * Fat ## Footnote This method helps in creating balanced meals.
27
What is a sample **4-block meal**?
* 4 oz. chicken breast * 1 artichoke * 1 cup steamed vegetables with 24 crushed peanuts * 1 sliced apple
28
What is the total block prescription for a **small male**?
16 blocks: * 4 breakfast * 4 lunch * 2 snack * 4 dinner * 2 snack
29
What is the protein requirement for a **medium male** during lunch?
5 blocks of protein
30
What is the amount of protein in **1 oz. of cooked chicken breast**?
23 g of protein
31
How many grams of fat are in **1 oz. of bacon**?
20 g of fat
32
What is the equivalent of **1 block of almonds**?
Approximately 3 almonds
33
What is the carbohydrate content in **0.5 slice of bread**?
20 g of carbohydrate
34
What is the approximate weight of **1 cup of spinach** when cooked?
667 g of cooked spinach
35
What constitutes a block of fat from **olive oil**?
0.3 tsp. of olive oil equals 2 g of fat
36
# Fill in the blanks: A balanced meal should have equal blocks of \_\_\_\_\_\_ , \_\_\_\_\_\_ , and \_\_\_\_\_\_.
protein, carbohydrate, fat
37
What is the fat content in **1.5 oz. of salmon**?
28 g of fat
38
What is the carbohydrate requirement for a **large female** at dinner?
3 blocks of carbohydrate
39
What is the protein content in **1.5 oz. of tuna steak**?
24 g of protein
40
What is the serving size of **apple in a 2-block menu**?
0.5 c. ## Footnote This is equivalent to approximately 77 calories.
41
What are the **main ingredients** of a breakfast quesadilla in a 2-block menu?
* 1 corn tortilla * 0.25 c. black beans * 1 egg * 1 oz. cheese * 2 tbsp. avocado
42
What is included in an **easy breakfast** from the 2-block menu?
* 0.5 cantaloupe, cubed * 0.5 c. cottage cheese * 6 almonds
43
What is the calorie count for **1 cup of strawberries**?
160 calories
44
In a 3-block menu, what is the **serving size for tuna** in a tuna sandwich?
3 oz. canned tuna ## Footnote Served with 3 tsp. light mayo and 1 slice of bread.
45
What are the components of a **grilled chicken salad** in a 4-block menu?
* 4 oz. chicken, grilled * 2 c. lettuce * 0.25 c. tomato, chopped * 0.25 cucumber, chopped * 0.25 c. green pepper, chopped * 0.5 c. black beans * 0.25 c. kidney beans * 4 tbsp. avocado
46
What is the preparation method for **chili** in the 5-block menu?
1. Sauté 0.6 c. onion and 1.25 c. green pepper in garlic, cumin, chili powder, and crushed red peppers. 2. Add 18 oz. ground beef, browned, 2 c. tomato sauce, 0.75 c. black beans, 0.75 c. kidney beans, and 60 olives.
47
What is the serving size of **fresh fish** in the 5-block menu?
7.5 oz. fresh fish, grilled ## Footnote Served with 1.3 c. zucchini and a large salad.
48
# True or False: The serving size for oatmeal in a 3-block menu is 1 c. cooked oatmeal.
True
49
What is a **key ingredient** in the easy chicken dinner from the 2-block menu?
2 oz. chicken breast, baked ## Footnote Served with 1 orange and 2 macadamia nuts.
50
What is the **Zone block prescription** formula?
Lean body mass (lb.) x activity level (g/lb. of lean body mass) / 7 (g protein/block) ## Footnote The activity level ranges from 0-1, with 0.7 for most CrossFit athletes.
51
How do you calculate **lean body mass**?
total body weight - (body fat percentage x total body weight) ## Footnote This can be measured using calipers for accuracy.
52
What are the macronutrient and calorie compositions for **15 blocks** a day?
* Protein: 105 g (420 calories) * Carbohydrate: 135 g (540 calories) * Fat: 45 g (405 calories) * Total Calories: 1,365 ## Footnote These values are estimates and actual intake may vary.
53
What should an athlete do if they become **too lean**?
Add calories to the diet by **doubling fat intake**. ## Footnote This adjustment is necessary when weight loss coincides with decreased performance.
54
What is the recommendation for **fish oil supplementation**?
A combined daily intake of approximately 3 grams of EPA and DHA is recommended for healthy individuals. ## Footnote This intake may vary based on total omega-6 intake.
55
What are **omega-3 and omega-6 fats** known for?
* Omega-3 fats: **Anti-inflammatory** * Omega-6 fats: **Pro-inflammatory** ## Footnote Both types are essential fatty acids that must be obtained from the diet.
56
What is the current **omega-6:omega-3 ratio** in typical diets?
Approximately 20:1 or higher. ## Footnote Primitive populations likely had a ratio closer to 2:1.
57
What happens to the macronutrient ratio when fat intake is **doubled**?
* Protein: 23% * Carbohydrate: 31% * Fat: 46% ## Footnote This is based on a diet of 15 blocks a day with doubled fat.
58
What is the effect of **eliminating processed food** from the diet?
It should reduce exposure to omega-6 fats from vegetable oils. ## Footnote Most conventional meats and eggs are high in omega-6.
59
What is the primary benefit of **fish oil supplementation**?
It improves the ratio of omega-6 to omega-3 fatty acids and reduces inflammatory responses. ## Footnote Fish oil provides EPA and DHA, which are preferred forms of omega-3.
60
What are the **primary omega-3 fatty acids** found in fish oil?
* EPA * DHA ## Footnote EPA stands for eicosapentaenoic acid and DHA stands for docosahexaenoic acid.
61
Why is flax seed or oil **not recommended** as a supplement for omega-3s?
It is a good source of ALA, but the conversion to EPA and DHA is poor.
62
What should **military personnel** consider regarding fish oil supplementation before deployment?
They should consider **removing fish oil supplements** from their diet a couple of weeks prior to deployment.
63
What **health benefits** are associated with omega-3 supplementation?
Improved insulin sensitivity, cardiovascular function, nervous-system function, immune health, memory, and mood issues.
64
What **dietary changes** can help avoid omega-3 supplementation?
Avoiding vegetable oils, consuming grass-fed meat, pasture-raised eggs, and wild-caught fish a few times a week.
65
What is a key consideration regarding the **intake of polyunsaturated fats** in the diet?
The total amount of polyunsaturated fat is important, and high doses of either omega-6 or omega-3 fats are not ideal.
66
# True or False: Fish oil supplementation can negate the effects of a bad diet.
False
67
Who should individuals **consult** to determine if omega-3 supplementation is appropriate?
Their primary care doctor.
68
What type of oil can vegans use to obtain **DHA**?
Algae oil
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