For Details: Click Here. Course Index: AUTHORS: Dan Gastelu MS, MFS and Dr. Frederick C. Hatfield, PhD. LENGTH OF COURSE: 19 Units INTRODUCTION

Transcription

1 AUTHORS: Dan Gastelu MS, MFS and Dr. Frederick C. Hatfield, PhD LENGTH OF COURSE: 19 Units For Details: Click Here Course Index: INTRODUCTION - Preface CHAPTER ONE: Nutrition: The Vital Link To Super Performance - Origins Of Performance Nutrition - Nutrition Defined - The Three E's Of Nutrition - Table Of Performance Daily Intakes (PDI) CHAPTER TWO: Nutrients: An Overview - Macronutrients: Meeting Energy And Growth Requirements 1 / 6

2 - Macronutrient Manipulation / Modulation - The Limiting Nutrient Concept - Alphabetical Listing Of Additives And Their Status For Performance Nutrition - Research On Nutrients CHAPTER THREE: Carbohydrates and the Athlete: The Ultimate Performance Fuel - Background On Carbohydrates - Simple Carbohydrates: The Sugars - Complex Carbohydrates - Top 20 Grains And Legumes For Athletes - Digestion Of Carbohydrates - Carbohydrates Pre-Exercise, During Exercise, Post-Exercise - Pyruvate CHAPTER FOUR: Proteins and Amino Acids - Amino Acids Make Proteins; Types Of Proteins - Protein Efficiency Ratio - Designing Protein And Amino Acid Supplements - Overview Of Commonly Encountered Amino Acids - Digestion Of Proteins And Amino Acids - Food Sources Of Protein - Connective Tissue CHAPTER FIVE: Lipids and the Athlete: Energy and Growth Factors - Fats - The Most Misunderstood Macronutrient - The Essential Fatty Acids - Phospholipids - You Are What You Eat; Too Much Fat In Our Diets CHAPTER SIX: Water and Oxygen 2 / 6

3 - Water And The Athelete - Dehydration Effects On Performance -.Oxygen And The Athlete; The Lungs - The Blood; The Blood Vessels - The Tissue; The Muscular System; The Heart - Your Need For Oxygen; Free Radicals - Antioxidants; Species Of Free Radicals CHAPTER SEVEN: Vitamins - The Lipid Soluble Vitamins - Vitamin A - Retinol And Pro-Vitamin A (Beta-Carotene) - Vitamin D; Vitamin E - Vitamin K; Vitamin C - Thiamin; Riboflavin - Niacin; Vitamin B6 - Folate; Vitamin B12 - Biotin; Pantothenic Acid - Choline; Inositol CHAPTER EIGHT: Minerals - Calcium; Phosphorus - Magnesium; Iron - Zinc; Iodine - Selenium; Copper - Manganese; Chromium - Molybdenum; Fluoride - The Elecrolytes (Sodium, Chloride, and Potassium); Boron - Vanadium; Germanium CHAPTER NINE: Metabolite and Botanical Ergogenic Supplements - Adaptogens, Alcohol, Alkalinizers, Androstenedione, BHMB, Bioflavonoids - Caffeine, L-Carnitine, Coenzyme Q10, Creatine Monohydrate 3 / 6

4 - DHEA, Gamma Oryzanol, FRAC, Ginseng, Glucosamine - Glycerol, Inosine, Melatonin, NADH, Wheat Germ Oil, Octacosanol - Herbs, Supplements With Potential Effects That Are Marketed Toward Athletes - Summary Of Commonly Available Herbs, Standards, Common Dosages, Uses, And Cautions CHAPTER TEN: Guide to Food and Sports Supplements: Getting the Nutrients You Need - All Foods Are Not Created Equal - The Food Group Approach: Is It Valid For Athletes? - Major Supplement Forms And Delivery Systems - Major Categories of Sport Supplements - The Economics of Sports Nutrition: Buy In Bulk CHAPTER ELEVEN: Anatomy of an Athlete: Cells, Tissues, and Systems - Cells, Cells, Cells - Cellular Components - Tissues - Muscle Tissue; The Mechanics Of Muscular Contraction; Fast Twitch And Slow Twitch Muscle Fibers - Muscular Hypertyophy; Nervous Tissue; Reproductive Tissue - Systems: Skeletal, Skeletal Muscle, Nervous, Respiratory, Cardiovascular, Digestive, Urinary, Reproductive, and Endocrine - Some Of Your Body's Hormones CHAPTER TWELVE: Digestion and Absorption - The Digestive System - Physical Components: Mouth, Esophagus, Stomach, The Small Intestine, Large Intestine And Rectum, Pancreas, Liver And Gall Bladder - Factors Affecting Digestion; About Digestive Supplement Aids; Digestive Enzymes; Herbal Factors, Intestinal Bacteria, Fiber And Digestion CHAPTER THIRTEEN: Body Composition and Metabolism 4 / 6

5 ; Body Composition Assessment - Methods Of Body Fat Determination - Sites Listed In The Formulas And Charts - Use Of Skinfold Data; Body Fat Percentage; Percentage Fat Estimate Tables - Formula For Calculating % Bodyfat; Somatotype; Guide To Estimating Calorie Needs; Average Daily Activity Level - An Example Of Estimating Daily Caloric Expenditure Using The Hourly Method; Energy Expenditure Guide - Daily Calorie Requirement Guide - Overview Of Metabolism; Homeostasis; Your Metabolic Set Point - Food And Metabolism; The Environment And Metabolism; Exercise And Metabolic Responses; Aerobic System Changes; Anaerobic System Changes - Energy Metabolism; Useful Definitions - Glycogen Depletion And Metabolism Of Fatigue; Monitoring Your Metabolism CHAPTER FOURTEEN: Fitness and Performance Nutrition Approaches - Demystifying Nutrition - A Word About Fad Diets... Avoid Them!; ISSA's Nutritional Rule Of Thumb - Rationale Behind The Different Performance Eating Plans; Nutritional Ratios Of Selected Performance Eating Plans - Dynamic Nutrition Supplement And Eating Plan Examples - 15% Fat, 30% Protein, 55% Carbohydrate Performance Nutrition Plan - 20% Fat, 25% Protein, 55% Carbohydrate Performance Nutrition Plan - 20% Fat, 20% Protein, 60% Carbohydrate Performance Nutrition Plan - 25% Fat, 15% Protein, 60% Carbohydrate Performance Nutrition Plan - Tips Section - High Protein Foods - Animals - Foods High In Complex Carbohydrates - Vegetables And Beans - Fruits - Dairy; Spreads And Sauces; Beverages - Mixed Foods CHAPTER FIFTEEN: Athlete's Guide to Effective Fat Loss and Muscle Gain - The Weight Loss Misnomer; Fat Loss Off-Season and Pre-Season; Examples Of Elite Athlete Body Fat Levels For Different Sports - Jump Starting Your Fat Loss Program; Fat Loss Tips; Why Most Fat Loss Diets Fail 5 / 6

6 - Before Dieting, Make Sure You're Ready; Thinking About Dieting? Take This Test Before Starting - The Gender And Age Gap When Losing Fat; Factors Contributing To Obesity And What To Do About Them - Important Rules For Making Performance Nutrition Work For Your Fat Loss Program; Common Supplement Fat Loss Aids - The Zigzag Method Of Fat Loss - Three Horror Scenarios And Three Better Scenarios - Weeks Required To Lose Fat Using The Zigzag Method Of Dieting Together With A Periodized Training Program - Additional Tips On Sound Nutrition; Muscle Gain - Constructing A Custom Nutrition Plan For Fat Loss And Muscle Gain; Daily Food Intake Goals CHAPTER SIXTEEN: Enhancing Performance with Carbohydrate Loading - Carbo-loading and Supplements CHAPTER SEVENTEEN: Special Concerns of Athletic Females - Who Is At Risk, Warning Signs, And Preventative Measures CHAPTER EIGHTEEN: Drawing Your Clients Or Athletes Into A Performance Lifestyle - The Five Steps CHAPTER NINTEEN: Putting It All Together: The Athletic Performance Improvement Formula - The Eight Technologies Of Training; Nutritional Robbery - Sports Supplements - Caveat Emptor 6 / 6