curriculum guide for specialist in sports nutrition · alike—to identify purposefully...
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SPECIALIST IN SPORTS NUTRITION CURRICULUM GUIDE 1
CURRICULUM GUIDE FOR
Specialist in Sports NutritionISSA Directors
Sal A. Arria, DC, MSSExecutive Director
Fred Hatfield, PhD, MSSPresident
Jack Barnathan, DCDirector of Fitness Sciences
Bob Delmonteque, ND, MFSSenior Fitness Consultant
Thomas D. Fahey, EdDDirector of Youth Fitness
Director of Sports Conditioning
LaReine Chubut, BADirector of Women’s Fitness and Wellness
Karl Knopf, EdD, MFSDirector of Senior Fitness
Director of Adaptive Fitness
John Schaeffer, MSDirector of Powerlifting Sciences
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Arria
Hatfield
Gastelu
2 INTERNATIONAL SPORTS SCIENCES ASSOCIATION
This curriculum guide is informational only. The dataand information contained herein are based upon infor-mation from various published as well as unpublishedsources and merely represents training, health and nutri-tion literature and practice as summarized by the authorsand editors. The publisher of this curriculum guidemakes no warranties, expressed or implied, regarding thecurrency, completeness or scientific accuracy of thisinformation, nor does it warrant the fitness of the infor-mation for any particular purpose. The information isnot intended for use in connection with the sale of anyproduct. Any claims or presentations regarding any spe-cific products or brand names are strictly the responsi-bility of the product owners or manufacturers. This sum-mary of information from unpublished sources, books,
research journals and articles is not intended to replacethe advice or attention of health care professionals. It isnot intended to direct their behavior or replace theirindependent professional judgment. If you have a prob-lem with your health, or you plan to embark on anyhealth, fitness, or sports training program, seek clearancefrom a qualified health care professional.
©2010 Daniel Gastelu and Frederick C. Hatfield.All rights reserved. No part of this work may be repro-duced or transmitted in any form or by any means, elec-tronic or mechanical, including photocopying andrecording, or by any information storage or retrieval sys-tem, except as may be expressly permitted by 1976Copyright Act or in writing by the Publisher.
Disclaimer of Warranty
All correspondence and inquiries should be directed to:
The International Sports Sciences Association1015 Mark AvenueCarpinteria, CA 93013
1.800.892.4772 (toll-free)1.805.745.8111 (international)1.805.745.8119 (fax)www.ISSAonline.edu
Educational [email protected]
Online Course Materialswww.ISSAtrainer.com
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I S S A
Notes
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SPECIALIST IN SPORTS NUTRITION CURRICULUM GUIDE 3
4 INTERNATIONAL SPORTS SCIENCES ASSOCIATION
Upon successful completion of ISSA’s SSN program, youwill be able to demonstrate that learning has occurred atthe following hierarchically arranged levels:
1. Knowledge: Knowledge involves your ability to define,repeat, list, state, recall, name, relate, and underline infor-mation;
2. Comprehension: If you comprehend, you will be ableto translate, restate, discuss, describe, explain, express,identify, locate, report, review, or tell about the informa-tion you have acquired;
3. Application: The skill of applying information allowsyou to interpret, apply, employ, use, demonstrate, dram-atize, practice, illustrate, operate, schedule, shop for, orsketch what you have acquired;
4. Analysis: The ability to analyze allows you to distin-guish, differentiate, appraise, calculate, experiment, test,compare, contrast, analyze, criticize, diagram, inspect,
debate, inventory, question, relate, solve, examine andcategorize information;
5. Synthesis: Synthesizing information involves the abili-ty to compose, plan, propose, design, formulate, arrange,assemble, collect, construct, create, set up, synthesize,organize, manage, and prepare;
6. Evaluation: The evaluative process involves your powerto judge, appraise, evaluate, rate, compare, revise, score,select, choose, assess, estimate and measure the efficacyor use of acquired information.
The specific course objectives outlined in the remainderof this curriculum guide describe your behavioral abili-ties at the completion of your study experience. Thewords above are measurable and will demonstrate toISSA that learning has taken place. They are used todescribe each of the specific learning experiences you willencounter during the course of your studies.
Standards of Student Progress
Course Learning Objectives
ISSA recognizes that you may have a full-time job or other personal commitments that keep you from spending ade-quate time mastering each of the stated objectives within the respective course’s time structure. You have all the timeyou require to successfully master each of the course objectives. We are here to teach!
You will experience educational success as you:• Listen to the ISSA nutritional audio (supplied with program)• Read Sports Nutrition (main text)• Master each of the learning experiences presented in this curriculum guide• Acquire significant personal experience in the theory and practice of fitness science
SPECIALIST IN SPORTS NUTRITION CURRICULUM GUIDE 5
The ISSA Philosophy
The International Sports Sciences Association believes that the health and fitness of oursociety is directly influenced by our students’ success helping people to understand andenjoy a fitness lifestyle. Our efforts to curb the tide on poor health and physical decline aremultiplied exponentially as our graduates and members disseminate the ISSA principles andmethods to their clients, peers, and associates.
Now, after a decade of successfully fulfilling our initial mission of setting and developingstandards within the fitness industry, our goals currently focus on providing expandedaccess to the highest quality certification and continuing education programs available.
In view of our leadership role as fitness educators, we are also unconditionally committed toadvancing our industry as a whole, and developing greater access to career opportunities forthose who share our vision of helping others live a healthier and fulfilling life.
Good, Better, BEST!The above-mentioned learning objectives are based on the philosophy that what’s happen-ing in the way of instruction and service in most gyms is only “good.” “Better” services andpractices are rare, and implementing services and practices which are representative of the“best” science has to offer can take place only if we believe that such change is necessary orworthwhile. Such change can best be implemented through the offering of a course thatpresents those wishing to be personal fitness trainers, sports strength coaches, physical edu-cators, and health care professionals with a constantly upgraded, dynamic, and challengingcurriculum.
It’s “good” for people to exercise. It’s “better” if they do so with some sort of organized sys-tem, with dedication, and with purpose.
It’s “best” if science and experience merge in assisting us—gym owners, athletes, strengthcoaches, health and physical education professionals, personal fitness trainers, and clientsalike—to identify purposefully individualized sports, fitness, bodybuilding, and healthobjectives. Through the application of the best available technology, to employ maximallyefficient and effective methods of accomplishing these objectives in every gym in the coun-try. This, ISSA refers to as “Integrated Training.”
Finally, welcome to the International Sports Sciences Association. If you have any questionsas you go along, please feel free to call our Educational Support Help Line at1.800.892.4772, or 1.805.745.8111 international.
In common parlance, you’ll acquire competence in:1. Seeking out and comprehending, applying, analyzing,synthesizing, and evaluating information related to thenutritional needs of your clients;
2. Evaluating what constitutes “good, better, and best”sports nutrition science;
3. The skills necessary to effectively motivate your clientsto follow the “best” ways of achieving their sports nutri-tion objectives, and to draw that client into a long-termfitness lifestyle;
4. Fulfilling ISSA’s mission of providing your clients theutmost in training wisdom, technology, and service.
6 INTERNATIONAL SPORTS SCIENCES ASSOCIATION
The individual learning objectives for each lesson arepresented in this curriculum guide to organize thelearning process. As you work your way through theprogram, do not restrict yourself to the materialsfound in your course package. Also make liberal use ofthe internet (ISSA’s web site—www.ISSAtrainer.com—has many valuable resources that are free for ISSAmembers), ISSA’s free educational support line, yourlocal library, professional colleagues and/or peers, andany other sources of information available to you.
There are many excellent and meaningful references inthe bibliography of Sports Nutrition. You will findmany readings that are applicable to the objectives andexperiences cited for each lesson. However, if you needadditional reference materials on any particular sub-ject(s), don’t hesitate to call ISSA. Our expert educa-tional support team will quickly point you in the rightdirection.
Course RequirementsTo earn your certification, you must submit all coursequizzes, complete and submit the curriculum guide,and score 75% or better on each section of your finalexam. The curriculum guide is included in the scoringof your final exam.
1. Course QuizzesOnce you have submitted 66% of your quizzes, youwill be able to access your official final exam.
2. Curriculum Guide workbook assignments• Definitions, fill-in-the-blank, short answer• Typed learning experiences (9)• Typed written assignment (1)
3. Official Final Exam• Multiple choice• True/False• Matching• Short answer
4. Proof of active CPR/AED
5. All fees paid in full
Instructions for Completing the Sports Nutrition Program
SPECIALIST IN SPORTS NUTRITION CURRICULUM GUIDE 7
Refer to the following chapters in the course textbook:1. Nutrition: The Vital Link to Super Athletic Performance2. Nutrients: An Overview3. Carbohydrates: The Ultimate Performance Fuel4. Proteins and Amino Acids Build Muscle and More5. Lipids and the Athlete: Energy and Growth Factors6. Water and Oxygen7. Vitamins8. Minerals9. Metabolite and Botanical Ergogenic Supplements10. Guide to Food and Sports Supplements: Getting the Nutrients You Need
Learning Objectives
• You will become familiar with the elemental importance of sound nutritional practice inachieving peak athletic performance capabilities and fitness.
• You will be able to describe the importance of all the micronutrients and macronutrientsin achieving peak performance capabilities.
• In general, you will achieve a working knowledge and understanding of how all the nutri-ents, metabolites, botanicals, and other ergogenic aids work; their significance in augment-ing the training effect; and the nomenclature (vocabulary) identified with each.
• You will understand the difference between nutrition for the masses and nutrition foroptimal health, fitness, and sports performance.
• You will be able to analyze any dietary schedule for its ability to support strenuous train-ing as well as the outcomes expected therefrom.
• You will understand and be able to apply the principles related to improving the qualityof training as well as the effects of training through supplementation of one’s diet.
• You will understand and be able to apply the principles related to improving the qualityof health through supplementation of one’s diet.
• You will master the nutritional techniques of putting on muscle mass without putting onfat, and taking off fat without also taking off muscle.
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Lesson One: Nutrients and Athletic Performance from A to Z
8 INTERNATIONAL SPORTS SCIENCES ASSOCIATION
Learn the definitions of the following key words and phrases. Provide short definitions, explanations, and answersto the following:
1. Define Nutrition:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
2. What are the 3 E’s of nutrition?___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
3. Define RDA:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
4. Define ODA:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
5. Define PDI:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
6. Define Macronutrients:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
SPECIALIST IN SPORTS NUTRITION CURRICULUM GUIDE 9
7. List calories per gram of:1. Carbohydrate ________________________ 4. Alcohol_____________________________
2. Protein ____________________________ 5. Water______________________________
3. Fat ________________________________
8. What is macronutrient modulation?___________________________________________________________________________________________
___________________________________________________________________________________________
9. Define Micronutrients:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
10. Define Bioavailability:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
11. Define The Limiting Nutrient:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
12. List 10 acceptable food additives:
1. __________________________________ 6. __________________________________
2. __________________________________ 7. __________________________________
3. __________________________________ 8. __________________________________
4. __________________________________ 9. __________________________________
5. __________________________________ 10. _________________________________
10 INTERNATIONAL SPORTS SCIENCES ASSOCIATION
13. List 10 unacceptable food additives:
1. __________________________________ 6. __________________________________
2. __________________________________ 7. __________________________________
3. __________________________________ 8. __________________________________
4. __________________________________ 9. __________________________________
5. __________________________________ 10. _________________________________
14. Define Ergogenic Aid:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
15. Define Carbohydrates:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
16. List 4 reasons why carbohydrates are important for athletic performance:
1. __________________________________ 3. __________________________________
2. __________________________________ 4. __________________________________
17. Define Monosaccharide:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
18. Define Disaccharide:___________________________________________________________________________________________
___________________________________________________________________________________________
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SPECIALIST IN SPORTS NUTRITION CURRICULUM GUIDE 11
19. List 5 Monosaccharides:
1. __________________________________
2. __________________________________
3. __________________________________
4. __________________________________
5. __________________________________
20. List 3 Polysaccharides:
1. __________________________________
2. __________________________________
3. __________________________________
21. Define Glycemic Index:_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
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22. List 14 foods with a glycemic index less than 69%, along with glycemic index percent-ages:
1. __________________________________
2. __________________________________
3. __________________________________
4. __________________________________
5. __________________________________
6. __________________________________
7. __________________________________
8. __________________________________
12 INTERNATIONAL SPORTS SCIENCES ASSOCIATION
9. __________________________________
10. __________________________________
11. __________________________________
12. __________________________________
13. __________________________________
14. __________________________________
23. Define Complex Carbohydrates:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
24. Define Fiber:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
25. Define Blood Glucose Levels:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
26. List 6 different sources of fiber and the amount that will provide 20 grams per serving:
1. __________________________________ 4. __________________________________
2. __________________________________ 5. __________________________________
3. __________________________________ 6. __________________________________
27. What carbohydrates cause a rapid increase of blood glucose levels?___________________________________________________________________________________________
___________________________________________________________________________________________
SPECIALIST IN SPORTS NUTRITION CURRICULUM GUIDE 13
28. What carbohydrates cause a slow, steady blood glucose level?___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
29. Define Glycogen:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
30. Define Starch:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
31. What is the 6-point plan for using carbohydrates for increased athletic performance?
1. __________________________________ 4. __________________________________
2. __________________________________ 5. __________________________________
3. __________________________________ 6. __________________________________
32. Explain the principle of carbohydrate loading:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
33. Define Protein:___________________________________________________________________________________________
___________________________________________________________________________________________
14 INTERNATIONAL SPORTS SCIENCES ASSOCIATION
34. Define Amino Acid:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
35. Define Polypeptide:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
36. Define Peptide:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
37. List 3 ways proteins / amino acids are important to athletic performance:
1. __________________________________
2. __________________________________
3. __________________________________
38. What are the branched chain amino acids (BCAA’s)?___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
39. What is the limiting amino acid factor?___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
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SPECIALIST IN SPORTS NUTRITION CURRICULUM GUIDE 15
40. Define Complete Protein:_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
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_____________________________________________________________________
41. Define Incomplete Protein:_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
42. Define PER:_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
43. What two protein sources have the highest PER?
1. __________________________________
2. __________________________________
44. Define NPU:_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
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16 INTERNATIONAL SPORTS SCIENCES ASSOCIATION
45. Define Nitrogen Balance:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
46. Briefly describe how you can nutritionally increase nitrogen balance:
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
47. What is BV?___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
48. What are the muscle sparing effects of the following?
1. Carbohydrates:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
2. Protein:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
SPECIALIST IN SPORTS NUTRITION CURRICULUM GUIDE 17
49. What are free form amino acids?___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
50. What are essential amino acids?___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
51. List the essential amino acids:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
52. What are non-essential amino acids?___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
53. List the non-essential amino acids:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
18 INTERNATIONAL SPORTS SCIENCES ASSOCIATION
54. List the functions of GABA:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
55. Describe the functions of glutamic acid and L-glutamine:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
56. What nutrients function better than OKG?___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
57. List the functions of L-ornithine:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
58. List the functions of L-tyrosine:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
59. How much supplemental BCAA’s should you take each day?___________________________________________________________________________________________
___________________________________________________________________________________________
SPECIALIST IN SPORTS NUTRITION CURRICULUM GUIDE 19
60. What is colostrum?_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
61. What are IGF-I and IGF-II?_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
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_____________________________________________________________________
_____________________________________________________________________
62. What is glucosamine?_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
63. What is delayed onset muscle soreness?_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
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_____________________________________________________________________
20 INTERNATIONAL SPORTS SCIENCES ASSOCIATION
64. Summarize the importance of protein to the athlete:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
65. Define Lipid:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
66. Define Fat:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
67. List the athletic significance of lipids:
1. __________________________________ 3. __________________________________
2. __________________________________ 4. __________________________________
68. Name 6 main functions of lipids:
1. __________________________________ 4. __________________________________
2. __________________________________ 5. __________________________________
3. __________________________________ 6. __________________________________
SPECIALIST IN SPORTS NUTRITION CURRICULUM GUIDE 21
69. What are triglycerides?___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
70. What are fatty acids?___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
71. What are essential fatty acids?___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
72. What are the Omega 3 fatty acids?___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
73. What is GLA?___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
74. What are medium chain triglycerides?___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
22 INTERNATIONAL SPORTS SCIENCES ASSOCIATION
75. Define Phospholipids:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
76. What is lecithin?___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
77. What is cholesterol?___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
78. What is EPA?___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
79. What is DHA?___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
80. Which lipids have an anti-inflammatory effect?___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
SPECIALIST IN SPORTS NUTRITION CURRICULUM GUIDE 23
81. What lipid is high in phosphatidylcholine?
_____________________________________________________________________
82. What takes longer to digest protein or lipids?
_____________________________________________________________________
83. List 5 important points of fats and athletic performance:
1. __________________________________
2. __________________________________
3. __________________________________
4. __________________________________
5. __________________________________
84. How many grams of fat are in a 3000-calorie diet consisting of 20% calories from fat?(Tip: Use information in “Too Much Fat in Our Diets” table in Chapter 5).
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
85. List the athletic significance of water and oxygen:
1. __________________________________
2. __________________________________
3. __________________________________
4. __________________________________
5. __________________________________
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24 INTERNATIONAL SPORTS SCIENCES ASSOCIATION
86. What is metabolic water?___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
87. What is glycogen bound water?___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
88. Define Water Intake:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
89. Define Water Output:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
90. List 7 factors that effect water loss:
1. __________________________________ 5. __________________________________
2. __________________________________ 6. __________________________________
3. __________________________________ 7. __________________________________
4. __________________________________
91. If you expend 5000 calories per day approximately how much water do you need?___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
SPECIALIST IN SPORTS NUTRITION CURRICULUM GUIDE 25
92. Prescribe adequate water intake for a marathon runner who expends 4500 calories per day on normal trainingdays and on competition day (pre-event, during event, and post event).___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
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___________________________________________________________________________________________
93. What is hemoglobin?___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
94. What are free radicals?___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
95. Define Antioxidants:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
96. List 6 factors for improved exercise recovery:
1. __________________________________ 4. _________________________________
2. __________________________________ 5. _________________________________
3. __________________________________ 6. _________________________________
26 INTERNATIONAL SPORTS SCIENCES ASSOCIATION
97. List the 3 ways to improve oxygen supply to your body:
1. __________________________________
2. __________________________________
3. __________________________________
98. List the athletic significance of vitamins:
1. __________________________________
2. __________________________________
3. __________________________________
4. __________________________________
5. __________________________________
99. What are fat-soluble vitamins?___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
100. What are water-soluble vitamins?___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
101. Define Retinol:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
SPECIALIST IN SPORTS NUTRITION CURRICULUM GUIDE 27
102. Define Beta-Carotene:_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
103. List all vitamins, their PDI’s, and two major functions important to athletic performance:
Vitamin PDI Two Major Functions
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2)
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28 INTERNATIONAL SPORTS SCIENCES ASSOCIATION
104. What is the athletic significance of minerals?___________________________________________________________________________________________
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105. What are macrominerals?___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
SPECIALIST IN SPORTS NUTRITION CURRICULUM GUIDE 29
106. List all the minerals, their PDI’s, and 2 functions important for athletic performance:
Mineral PDI Two Major Functions
1)
2)
1)
2)
1)
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30 INTERNATIONAL SPORTS SCIENCES ASSOCIATION
107. What are blood buffers?___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
108. Define Bioflavonoids:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
109. Define Creatine Monohydrate:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
110. Define Ginseng:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
111. Define Inosine:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
112. What does the term superfoods mean?___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
SPECIALIST IN SPORTS NUTRITION CURRICULUM GUIDE 31
113. List the major supplement forms and give two examples of products that fitinto these categories:
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Supplement Form Example Product
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32 INTERNATIONAL SPORTS SCIENCES ASSOCIATION
114. List 6 scientifically validated reasons why it’s critical for athletes to use supplements.
1. ___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
2. ___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
3. ___________________________________________________________________________________________
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4. ___________________________________________________________________________________________
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5. ___________________________________________________________________________________________
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6. ___________________________________________________________________________________________
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115. List 10 sports nutrition supplement categories:
1. __________________________________ 6. __________________________________
2. __________________________________ 7. __________________________________
3. __________________________________ 8. __________________________________
4. __________________________________ 9. __________________________________
5. __________________________________ 10. _________________________________
SPECIALIST IN SPORTS NUTRITION CURRICULUM GUIDE 33
Practical Application
1.1. Determine the protein requirements of 5 individuals, using the “Estimating Daily Protein Requirements” tablefound in Chapter 4.
Name Gender Need FactorLean BodyWeight (lb)
Sport/ActivityProteinRequirements(grams per day)
1.2. Go to the grocery store, health food store, and other food store. Find 2 foods that are high in protein and low infat, 2 foods that are high in only fat, and 2 foods that are high in carbohydrates and low in protein and in fat.
High Protein, Low Fat High Fat High Carbs, Low Protein, Low Fat
Food
Serving size
Total calories per serving
Fat content in grams
Fat content in calories
Protein content in grams
Protein content in calories
Carb content in grams
Carb content in calories
34 INTERNATIONAL SPORTS SCIENCES ASSOCIATION
Learning Experiences
Answers to the following Learning Experiences must be concise, complete, and type-written in English. (Handwrittenanswers are not acceptable and will be returned.) The length of essay answers should be a minimum of 250 words. Giveanswers that reflect your status as a professional. Do not simply copy from course text or suggested readings. (Strict defini-tions, however, may be taken from the text).
1.1. Look online or in fitness magazines for the diet and supplemental schedules for two accomplished bodybuildersand two accomplished aerobic athletes (four total diets). Critically evaluate each. How do the diets of the body-builders compare to each other? How do the diets of the aerobic athletes compare to each other? In general, howdo the diets of a bodybuilder and an aerobic athlete compare? Discuss the ratios of fats, carbohydrates, and pro-tein in regards to both meal scheduling and meal supplementation.
1.2. Critically evaluate any three popular fat-loss programs. How do they stack up against each other relative to theirnutritional profile? Their ability to support intense training? Their ability to provide lasting results?
1.3. Research obesity online or at your local library or medical center. What are the common causes of obesity? For thecauses that fall within your scope of practice, what treatment would you recommend? For causes that fall outsideof your scope of practice, describe current medical interventions available and when these interventions are used.
SPECIALIST IN SPORTS NUTRITION CURRICULUM GUIDE 35
Written Assignment
Select a topic that interests you on any of the nutrients covered in Part One. Examples oftopics include:
• Creatine and Strength Improvements• Vitamin E and Athletic Performance• Carbohydrate Loading• BCAA’s Effect on Performance• Protein Intake and Nitrogen Balance• Colostrum• Carbohydrates and Endurance Performance• Ginseng’s Effects on Athletic Performance• Inosine’s Effects on Increasing Strength• Glucosamine and Healing• Antioxidants and Performance• Herbal Immunity Boosters
Once you have selected a topic, go to the local college library or other library with scientificjournals, and conduct a search for research reports on your topic. Find at least 6 recent sci-entific journal articles on your topic. Some journals you can start with include: AmericanJournal of Clinical Nutrition; British Medical Journal; International Journal of Sports Medicine;International Journal of Applied Physiology; Journal of American Dietetic Association; Journalof the American Medical Association; Journal of Applied Nutrition; Journal of Nutrition;Journal of Vitamin Nutrition Research; Lancet; Medicine, Science and Sports Exercise;Metabolism; Nature; New England Journal of Medicine; Physician and Sports Medicine;Science; Journal of Sports Medicine and Physical Fitness; Annual Reviews of Nutrition; andInternational Journal of Sports Nutrition.
Write a short article (magazine style) about your topic. Use the scientific journal articles asreferences. The length of your article should be 1000 to 1500 words. Writing tips: read throughsome journal articles; select a topic; make an outline; get some more journal articles coveringyour topic; begin the writing process. If you have trouble writing, try dictating using a taperecorder. Use the transcription as a rough draft. This will help you get started the easy way.
ImportantSubmit a typed, double-spaced article, along with photocopies of the journal articles.
36 INTERNATIONAL SPORTS SCIENCES ASSOCIATION
Lesson Two: Anatomy and Metabolism Determine Nutrient Needs
Refer to the following chapters in the course textbook:11. Anatomy of an Athlete: Cells, Tissues, and Systems12. Digestion and Absorption13. Body Composition and Metabolism
Learning Objectives
• You will become familiar with the anatomy of the human body.
• You will understand the relationship of cells, tissues, and systems.
• You will be able to describe how muscles contract.
• You will learn the different muscle fiber types that make up muscle tissue.
• You will learn the different systems that make up the body.
• You will understand the digestive system and the different physical components of the digestive system.
• You will learn different methods of determining body composition.
• You will review the different rates of energy expenditure depending on sex, body size, and activity.
• You will learn about metabolism.
Learn the definitions of the following key words and phrases. Provide short definitions, explanations, and answersto the following:
116. Define Plasma Membrane:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
117. Define Nucleus:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
SPECIALIST IN SPORTS NUTRITION CURRICULUM GUIDE 37
118. What do the terms phenotype and genotype mean?___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
119. Define Ribosome:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
120. Define Mitochondria:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
121. Name 3 types of connective tissues:
1. __________________________________
2. __________________________________
3. __________________________________
122. What are fast twitch muscle fibers?___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
38 INTERNATIONAL SPORTS SCIENCES ASSOCIATION
123. What are slow twitch muscle fibers?___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
124. List the systems of the human body and their primary function(s):___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
125. List 6 functions of the digestive system:
1. __________________________________ 4. __________________________________
2. __________________________________ 5. __________________________________
3. __________________________________ 6. __________________________________
SPECIALIST IN SPORTS NUTRITION CURRICULUM GUIDE 39
126. What are hunger pangs?_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
127. What are digestive enzymes? Give examples of specific digestive enzymes.
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
128. Define Intestinal Bacteria:_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
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129. List 12 foods high in fiber, containing 10 grams of fiber per serving:
1. __________________________________ 7. __________________________________
2. __________________________________ 8. __________________________________
3. __________________________________ 9. __________________________________
4. __________________________________ 10. _________________________________
5. __________________________________ 11. _________________________________
6. __________________________________ 12. _________________________________
130. What are 4 methods of determining body composition?
1. __________________________________ 3. __________________________________
2. __________________________________ 4. __________________________________
131. Define somatotype and list the 3 main somatotypes:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
1. __________________________________
2. __________________________________
3. __________________________________
132. What is BMR?___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
133. Define Daily Activity Level:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
SPECIALIST IN SPORTS NUTRITION CURRICULUM GUIDE 41
134. Define Metabolism:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
135. What is homeostasis?___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
136. What is metabolic set point?___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
137. What are ATP and CP?___________________________________________________________________________________________
___________________________________________________________________________________________
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42 INTERNATIONAL SPORTS SCIENCES ASSOCIATION
138. What is glycolysis?___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
139. What is gluconeogenesis?___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
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___________________________________________________________________________________________
___________________________________________________________________________________________
140. What is glycogenolysis?___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
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SPECIALIST IN SPORTS NUTRITION CURRICULUM GUIDE 43
Practical Application
2.1. Select 3 individuals and assess their body composition using one of the methods described in Chapter 13.
Name GenderTotal BodyWeight (lb)
% Lean Mass % Body Fat
2.2. Determine the daily caloric needs of the same 3 individuals.
Name GenderTotal BodyWeight (lb)
BMRAverage DailyActivity Level
Daily CaloricRequirement
There are no additional learning experiences for this section.
44 INTERNATIONAL SPORTS SCIENCES ASSOCIATION
Lesson Three: Fitness and Performance Nutrition Approaches
Refer to the following chapter in the course textbook:14. Fitness and Performance Nutrition Approaches
Learning Objectives
This section will be a valuable resource to assist you in designing nutrition programs for fitness and sport applications.In this section you will develop a comprehensive understanding of the different nutrition requirements that exist fordifferent sports. You will learn where energy is derived from for each sport. You will also learn which type of training isbest suited to maximize these energy systems. Proper nutrition for optimal fueling of these energy systems will also bediscussed.
• You will learn which supplements are best suited for each sport and fitness goal.
Learn the definitions of the following key words and phrases. Provide short definitions, explanations, and answersto the following:
141. What is the Dynamic Nutrition Approach?___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
142. What are two reasons why there are so many diets; what are the two factors most diets have in common?
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
143. List 4 sports that derive energy predominantly from immediate ATP/CP sources in fast twitch muscle fibers.
1. __________________________________ 3. __________________________________
2. __________________________________ 4. __________________________________
SPECIALIST IN SPORTS NUTRITION CURRICULUM GUIDE 45
144. List 4 sports that derive energy from predominantly muscle glycogen stores.
1. __________________________________
2. __________________________________
3. __________________________________
4. __________________________________
145. List 4 sports that derive energy from predominantly oxidative energy sources.
1. __________________________________
2. __________________________________
3. __________________________________
4. __________________________________
146.What is the percentage of daily caloric intake for Fat/Protein/Carbohydrate for the following?
Anaerobic-Immediate Energy Sports: __________
Anaerobic Glycolytic Sports: __________________Anaerobic Glycolytic –
Oxidative Glycolytic Sports: ________________
Oxidative Sports: __________________________
Learning ExperiencesRemember, answers to the following Learning Experiences must be concise, complete, and type-written in English. (Handwritten answers are not acceptable and will be returned.) The length ofyour answers should be a minimum of 250 words. Give answers that reflect your status as a pro-fessional. Do NOT simply copy from course text or suggested readings. (Strict definitions, howev-er, may be taken from the text).
3.1. Create a diet and supplement program that would be suitable for the following athletes: abody builder, a basketball player, and a marathon runner. Include food examples for oneday of eating three meals and three snacks (based on 3,500 calorie per day needs), a listof supplement ingredients and ranges of daily intake.
3.2. Meet with a male and a female involved in fitness training. Evaluate their diets and sup-plement programs. Are they eating correctly? Are they supplementing correctly?
3.3. Meet with a male and female athlete. Evaluate their diets and supplement programs. Arethey eating correctly? Are they supplementing correctly?
46 INTERNATIONAL SPORTS SCIENCES ASSOCIATION
Lesson Four: Specialty Nutrition
Refer to the following chapters in the course textbook:15. Athlete’s Guide to Effective Fat Loss and Muscle Gain16. Enhancing Performance with Carbohydrate Loading17. Special Concerns of Female Athletes18. Drawing Your Clients or Athletes into a Performance Lifestyle.19. Putting it all Together: The Athletic Performance Improvement Formula
Learning Objectives
• You will learn the most effective ways to accomplish the primary goals of most individuals: fat loss, muscle gain, andweight maintenance.
• You will also be taken through the different methods of carbohydrate loading and learn the newly developedenhanced method. You will also learn which sports will benefit most from carbohydrate loading.
You will learn the definitions of the following key words and phrases. Provide short definitions, explanations, andanswers to the following:
147. What does “targeted fat loss” mean?___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
148. List 12 fat loss tips:
1. __________________________________ 7. __________________________________
2. __________________________________ 8. __________________________________
3. __________________________________ 9. __________________________________
4. __________________________________ 10. _________________________________
5. __________________________________ 11. _________________________________
6. __________________________________ 12. _________________________________
SPECIALIST IN SPORTS NUTRITION CURRICULUM GUIDE 47
149. Take the dieting tests on pages 255-256 and enter your scores here: ___________________________
150. Under your supervision have 6 people take the dieting tests and list their scores:
1. __________________________________ 4. __________________________________
2. __________________________________ 5. __________________________________
3. __________________________________ 6. __________________________________
151. List 6 factors that contribute to obesity, and what can be done to correct them:
1. ___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
2. ___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
3. ___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
4. ___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
5. ___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
6. ___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
48 INTERNATIONAL SPORTS SCIENCES ASSOCIATION
152. List 10 supplements/supplement ingredients that can aid in fat loss:
1. __________________________________ 6. __________________________________
2. __________________________________ 7. __________________________________
3. __________________________________ 8. __________________________________
4. __________________________________ 9. __________________________________
5. __________________________________ 10. _________________________________
153. Explain the ZigZag™ method of fat loss:___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
154. If your starting percent body fat is 25%, and you want to lose 25 pounds of fat, how many weeks should it take?
___________________________________________________________________________________________
155. List 8 sports that will benefit most from carbohydrate loading:
1. __________________________________ 5. __________________________________
2. __________________________________ 6. __________________________________
3. __________________________________ 7. __________________________________
4. __________________________________ 8. __________________________________
SPECIALIST IN SPORTS NUTRITION CURRICULUM GUIDE 49
156. List 6 sports that will not benefit from carbohydrate loading
1. __________________________________
2. __________________________________
3. __________________________________
4. __________________________________
5. __________________________________
6. __________________________________
Learning ExperiencesAgain, answers to the following Learning Experiences must be concise, complete, and type-writtenin English. (Handwritten answers are not acceptable and will be returned.) The length of youranswers should be a minimum of 250 words. Give answers that reflect your status as a profes-sional. Do NOT simply copy from course text or suggested readings. (Strict definitions, however,may be taken from the text).
4.1. Chose 4 people and design a fat loss program for them using the guidelines in chapter 15.
4.2. Chose 6 individuals and design a muscle building program for them using the guidelinesin chapter 15.
4.3. Chose 4 competitive long distance runners and guide them through a carbohydrateloading cycle using one of the carbohydrate loading methods in chapter 16.
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50 INTERNATIONAL SPORTS SCIENCES ASSOCIATION
Lesson Five: Review and Final Exam
Putting It All Together
Learning Objectives:
First and foremost, review the workbook assignments you have just completed. Review all of the lessons taken thus far,and carefully chart a course of learning for yourself that includes the following steps:
5.1. Identify and memorize (if necessary) all the bits of information, such as definitions of the words and phrases, andthe technologies that are available to you as a trainer.
5.2. Attempt to understand all of the bits of information as though each represented part of a larger, more completetheory.
5.3. Begin putting bits of information into some order so that you can better understand them, the context in whichthey are meaningful, and their place in the overall theory of training and fitness.
5.4. Put the pieces of information and groups of data together in such a way that you will be able to construct a pre-liminary training protocol.
Now that you can clearly see all of the various information at your disposal, you can create nutritional programs thatdeliver maximum benefit to your client.
Learn how to incorporate all that you’ve learned into a club or gym environment.
Remember the following:
Make sure to obtain permission from any gym before using the facility or interacting with the gyms clientele. Get aninformed consent form signed by both the participating gym and your client(s). Construct a drawing-in phase plan only— the ultimate program will not be clear until after the Drawing-In period is nearly completed. Why?
Get into the habit of consistently using a checklist and standardized forms for this process. Do not rely upon your mem-ory — there’s too much to remember.
Recognize that everyone is different to the extent that his or her goals, motivations and aspirations vary according tolifestyle demands. Yet everyone is similar in his or her basic physiological and anatomical makeup. After working with aclient, what would you do differently? How can you improve your professional service to that client? Upon what criteriawill you base your fees? How will you advertise your services? With whom will you seek insurance against liability suits?These are important professional questions that you must address if you are to be successful.
Remember, we’re here to support you. If you have any questions about the material, just give us a call, send us an email,or visit the online question board. Your success is our priority.
1.800.892.4772 • 1.805.745.8111 (international) • www.ISSAtrainer.com • [email protected]
SPECIALIST IN SPORTS NUTRITION CURRICULUM GUIDE 51
Your Final Examination
The final examination is a learning experience in and of itself — perhaps the most important of them all.
After learning the material in this course, you will be prepared to answer your clients’ questions. The final exam shouldbe taken with this idea in mind. In other words, answer the questions as if your client is standing in front of you andasking the question. Give as complete an answer as they deserve.
CPR/AED
Be aware that adult CPR/AED certification is an essential corequisite. Contact your local fire department, Red Cross, orAmerican Heart Association to become certified in adult CPR/AED (cardio-pulmonary resuscitation).
Notes___________________________________________________________________________________________
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