CROSSFIT LEVEL 1 - 08 NUTRITION |58 QUESTIONS AND ANSWERS.

What is the purpose of nutrition? Nutrition provides the fuel and raw materials for all life's processes (i.e., metabolism). What year did CrossFit Journal publish, "The Theoretical of the development of an Athlete"? The year 2002 What is "The Theoretical of the development of an Athlete" also known as? The CrossFit Pyramid What are the levels of the CrossFit Pyramid? TOP Sport I WeightLifting and throwing I Gymnastics I Metabolic Conditioning BOTTOM Nutrition Nutrition being at the bottom represents the foundation and is a vital componant of the CrossFit Pyramid How does CrossFit's Nutrition protocol facilitate the athlete? Combined with CrossFit, our nutrition protocol provides the road map for optimizing your performance, and it creates the greatest buffer from the most common causes of death worldwide: chronic diseases such as heart disease, diabetes, certain cancers, and Alzheimer's. What 2 hormones are used to direct the process of blood sugar? 1. Insulin - Storage hormone - lower blood sugar 2. Glucagon - Mobilization hormone - raise blood sugar They work too together to control blood sugar What is Insulins primary role? Insulins primary role is to lower blood sugar when it is too high How does Insulin work in the body? It is out storage hormone 1. It is realeased by the pancreas in respone to eating (Specifically Carbohydrates) 2. After a meal, Insulin is elevated to pull blood sugar What is Glucagon's primary role? Glucagon's primary role is to raise blood sugar when it is too low How does Glucagon work in the body? Glucagon is counter-regulatory to Insulin Glucagon is also released by the Pancreas 1. Glucagon is released after a period of not eating or after low carbohydrate intake 2. Glucagon triggers the cells to release stored glucose Select ALL the statements that apply to glucose: 1. It is a primary source of immediate energy for the brain and muscles. 2. It cannot be used by the brain. 3. It provides short-term energy stores in the form of glycogen for tissues. 4. It is distributed to various endpoints, depending on what you eat, when you eat, how much you eat, and the body's current energy reserves. 5. It is imperative not only to health but also survival. 6. It can be harmful if levels in the blood are too high. 7. It is produced by the pancreas. 1. It is a primary source of immediate energy for the brain and muscles. 3. It provides short-term energy stores in the form of glycogen for tissues. 4. It is distributed to various endpoints, depending on what you eat, when you eat, how much you eat, and the body's current energy reserves. 5. It is imperative not only to health but also survival. 6. It can be harmful if levels in the blood are too high. What does Hyperinsulinemia mean Too much Insluin in the blood What is the deadly quartet and what is their root cause and what is the result? 1. Upper body obesity 2. Glucose intolerance 3. Hypertrigliceridemia 4. Hypertension The root cause for all of these is to much insulin The result of the deadly quartet is chronic diseases What are the steps that lead to chronic diseases? 1. Eating too many Refined Carbohydrates 2. Hyperinsulinemia 3. Deadly Quartet 4. Chronic Diseases What is the problem is eating too many processed carbohydrates? Chronic overeating of processed carbohydrates results in consistently high levels of serum insulin. This constant stimulation leads to insulin resistance. More insulin is produced to overcome the resistance, and a vicious cycle develops that eventually leads to hyperinsulinemia. Hyperinsulinemia is at the root of a deadly quartet. TRUE or FALSE According to the Centers for Disease Control and Prevention (CDC), chronic diseases are responsible for 70% of deaths each year in the United States. TRUE Dr. Kaplan's "deadly quartet" consists of: (Select ALL that apply) 1. Upper-body obesity 2. Glucose intolerance 3. Hyponatremia 4. Hypertriglyceridemia 5. Hypertension 1. Upper-body obesity 2. Glucose intolerance 4. Hypertriglyceridemia 5. Hypertension The CDC predicts that by 2050, _________ million Americans may have Type 2 diabetes. 100 Million What is CrossFit's basic mantra of eating for wellness? Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. What potential does CrossFit's Mantra for nutririon have? It has the potential of moving someone on the sickness-wellness-fitness continuum from sickness to wellness. Is the Nutrition Mantra similar to the Paleo Diet? How does it differ? The Paleo Diet subscribes to complete elimination of Grains, Dairy, and Legumes CrossFit's Nutrition Mantra does not necessarily say these foods need to be eliminated What does CrossFit's Nutrition Mantra naturally help with? Eating in this manner will naturally keep insulin levels relatively low. These foods are unprocessed, contain a good balance of macronutrients and micronutrients, and are protective of health. Which of these are considered PROCESSED FOOD? Chicken Breast Sweet Potato Eggs Whole Wheat Bread Crackers Pasta Potato Chips Breakfast Cereal Banana Red Pepper Brocolli Whole Wheat Bread Crackers Pasta Potato Chips Breakfast Cereal Which of these are considered WHOLE FOOD? Chicken Breast Sweet Potato Eggs Whole Wheat Bread Crackers Pasta Potato Chips Breakfast Cereal Banana Red Pepper Brocolli Chicken Breast Sweet Potato Eggs Banana Red Pepper Brocolli Which of the following are benefits of centering a diet on whole foods? (Select ALL that apply) 1. Whole foods have an extended shelf life. 2. Insulin levels are often reduced. 3. Insulin sensitivity is often increased. 4. Risk of chronic disease is reduced. 5. Whole foods are denser in micronutrients. 2. Insulin levels are often reduced. 3. Insulin sensitivity is often increased. 4. Risk of chronic disease is reduced. 5. Whole foods are denser in micronutrients. TRUE or FALSE CrossFit advocates a Paleo diet because some individuals can have allergic or autoimmune reactions to grains, legumes, and dairy. FALSE Which of these are primarily FAT? Eggs Wild Rice Banana Broccoli Cheese Black Beans Avocado Red Pepper Chicken Breast Coconut Oil Almonds Peanut Butter Sweet Potato Salmon Avocado Coconut Oil Almonds Peanut Butter Which of these are primarily PROTEIN? Eggs Wild Rice Banana Broccoli Cheese Black Beans Avocado Red Pepper Chicken Breast Coconut Oil Almonds Peanut Butter Sweet Potato Salmon Eggs Cheese Chicken Breast Salmon