Crossfit Nutrition Exam Questions and Correct Answers Latest Update ( Already Passed)

Crossfit Nutrition Exam Questions and Correct Answers Latest Update ( Already Passed) Hyperinsulinemia - Answers Is the chronic and acute elevation of insulin as a result of habitual consumption of excess carbohydrate. The mechanism by which excess carbohydrate causes disease. - Answers Hyperinsulinemia Play a dominant role in chronic diseases such as obesity, coronary heart disease, many cancers, and diabetes. May also be linked to Alzheimer's, aging, cancers, and other disease through a process known as "glycosylation." - Answers Excess of carbohydrates Way to avoid Hyperinsulinemia - Answers Minimizing carbohydrate consumption-specifically carbohydrate that gives substantial rise to blood sugar and consequently insulin levels. Singular measure of carbohydrate that gives the propensity to raise blood sugar - Answers Glycemic Index Foods that must be avoided in order to avoid many, if not most, of the ills associated with diet. - Answers High-glycemic foods Starchy, sweet, or processed foods like bread, pasta, rice, potato, grains, and desserts. - Answers Examples of High-glycemic foods or "bad foods" Crossfit's nutrition prescription - Answers Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Diet followed by CrossFit's best performers - Answers Zone Diet (Zone Meal Plan) Diet that accelerates and amplifies the effects of the CrossFit regimen. - Answers Zone Diet Recommendation of Zone Diet about weigh and measure portions - Answers We encourage everyone to weigh and measure portions for a couple weeks because it is supremely worth the effort, not because it is fun. If you choose to "guesstimate" portions, you will have the result of CrossFit's top performers only if and when you are lucky Scheme of Zone Diet - Answers All of humanity calculates to either 2 , 3 , 4 or 5 block meals at breakfast, lunch, and dinner, with either 1 or 2 block snacks between lunch and dinner and again between dinner and bedtime. What is done when athete's body fat is too low after start using Zone Diet - Answers We increase the fat intake. Learn to modulate fat intake to produce a level of leanness that optimizes performance. Meaning of Block in the Zone Diet - Answers A block is a unit of measure used to simplify the process of making balanced meals. More precise method to calculate one's block prescription detailed by Dr. Barry Sears in "Enter the Zone." - Answers lean body mass (lb.) * activity level (g/lb. of lean body mass) / 7 (g protein/block) Simplified method to calculate one's block prescription in Zone Diet to the most of CrossFitters - Answers 10% of lean body mass (lb.) or lean body mass (lb.) * 0.1 Meaning of a result of 15 in the block prescription calculation - Answers Means that the athlete should eat in a day 15 blocks of protein, 15 blocks of Carbohydrate and 15 blocks of Fat Action taken when athlete's performance decreases in combination with continued weight loss. - Answers The athlete needs to add calories to the diet. This can be accomplished by doubling the fat intake. Fat can continue to be multiplied if the athlete has further mass loss and performance decline. Way to avoid the "deadly quartet" (obesity, glucose intolerance, high blood pressure, high triglycerides) - Answers Good Diet How to optimize performance with nutrition - Answers We have to be specific about the balances of food ingestion and accurate in your macronutrient consumption. If you want elite physical output, you must be precise about your intake. The best source of both macronutrients and micronutrients in terms of composition, variety and density. - Answers Whole, unprocessed foods The only supplement recommended by Crossfit - Answers Fish Oil - Omega 3 Type of polyunsaturated fat recommended for supplementation - Answers Fish Oil - Omega 3 The 3 types of Fatty acids - Answers Saturated Monounsaturated Polyunsaturated Examples of food with saturated Fatty acids mainly - Answers Coconut Oil, Butter Examples of food with monounsaturated Fatty acids mainly - Answers Olive Oil, Avocado Two types of polyunsaturated fats found most frequently in foods - Answers Omega-3 and omega-6 fats. "anti-inflammatory" fats - Answers Omega-3 "pro-inflammatory" fats - Answers Omega-6 Alpha-linolenic acid (ALA) - Answers Omega-3 Linoleic acid (LA) - Answers Omega-6 Fatty acids needed both in relatively equal quantities in our body - Answers Alpha-linolenic acid (ALA) (omega-3) Linoleic acid (LA) (omega-6). Sources of omega-6 fats to the diet - Answers Vegetable oils Nuts Conventionally raised (grain fed/feed lot) meat and eggs Farm-raised fish