CURRICULUM GUIDE FOR Specialist in Sports Nutrition · alike—to identify purposefully individualized sports, fitness, bodybuilding, and health objectives. Through the application

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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Fitness Certification

Since 1988

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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 This sum-mary of information from unpublished sources, books,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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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


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.


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


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


Learn the definitions of the following key words and phrases. Provide short definitions, explanations, and answersto the following:

1. Define Nutrition:___________________________________________________________________________________________

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2. What are the 3 E’s of nutrition?___________________________________________________________________________________________

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3. Define RDA:___________________________________________________________________________________________

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4. Define ODA:___________________________________________________________________________________________

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5. Define PDI:___________________________________________________________________________________________

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6. Define Macronutrients:___________________________________________________________________________________________

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7. List calories per gram of:1. Carbohydrate ________________________ 4. Alcohol_____________________________

2. Protein ____________________________ 5. Water______________________________

3. Fat ________________________________

8. What is macronutrient modulation?___________________________________________________________________________________________

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9. Define Micronutrients:___________________________________________________________________________________________

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10. Define Bioavailability:___________________________________________________________________________________________

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11. Define The Limiting Nutrient:___________________________________________________________________________________________

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12. List 10 acceptable food additives:

1. __________________________________ 6. __________________________________

2. __________________________________ 7. __________________________________

3. __________________________________ 8. __________________________________

4. __________________________________ 9. __________________________________

5. __________________________________ 10. _________________________________


13. List 10 unacceptable food additives:

1. __________________________________ 6. __________________________________

2. __________________________________ 7. __________________________________

3. __________________________________ 8. __________________________________

4. __________________________________ 9. __________________________________

5. __________________________________ 10. _________________________________

14. Define Ergogenic Aid:___________________________________________________________________________________________

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15. Define Carbohydrates:___________________________________________________________________________________________

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16. List 4 reasons why carbohydrates are important for athletic performance:

1. __________________________________ 3. __________________________________

2. __________________________________ 4. __________________________________

17. Define Monosaccharide:___________________________________________________________________________________________

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18. Define Disaccharide:___________________________________________________________________________________________

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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. __________________________________


9. __________________________________

10. __________________________________

11. __________________________________

12. __________________________________

13. __________________________________

14. __________________________________

23. Define Complex Carbohydrates:___________________________________________________________________________________________

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24. Define Fiber:___________________________________________________________________________________________

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25. Define Blood Glucose Levels:___________________________________________________________________________________________

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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?___________________________________________________________________________________________

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28. What carbohydrates cause a slow, steady blood glucose level?___________________________________________________________________________________________

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29. Define Glycogen:___________________________________________________________________________________________

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30. Define Starch:___________________________________________________________________________________________

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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:___________________________________________________________________________________________

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33. Define Protein:___________________________________________________________________________________________

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34. Define Amino Acid:___________________________________________________________________________________________

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35. Define Polypeptide:___________________________________________________________________________________________

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36. Define Peptide:___________________________________________________________________________________________

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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)?___________________________________________________________________________________________

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39. What is the limiting amino acid factor?___________________________________________________________________________________________

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40. Define Complete Protein:_____________________________________________________________________

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41. Define Incomplete Protein:_____________________________________________________________________

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42. Define PER:_____________________________________________________________________

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43. What two protein sources have the highest PER?

1. __________________________________

2. __________________________________

44. Define NPU:_____________________________________________________________________

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45. Define Nitrogen Balance:___________________________________________________________________________________________

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46. Briefly describe how you can nutritionally increase nitrogen balance:

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47. What is BV?___________________________________________________________________________________________

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48. What are the muscle sparing effects of the following?

1. Carbohydrates:___________________________________________________________________________________________

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2. Protein:___________________________________________________________________________________________

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49. What are free form amino acids?___________________________________________________________________________________________

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50. What are essential amino acids?___________________________________________________________________________________________

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51. List the essential amino acids:___________________________________________________________________________________________

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52. What are non-essential amino acids?___________________________________________________________________________________________

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53. List the non-essential amino acids:___________________________________________________________________________________________

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54. List the functions of GABA:___________________________________________________________________________________________

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55. Describe the functions of glutamic acid and L-glutamine:___________________________________________________________________________________________

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56. What nutrients function better than OKG?___________________________________________________________________________________________

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57. List the functions of L-ornithine:___________________________________________________________________________________________

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58. List the functions of L-tyrosine:___________________________________________________________________________________________

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59. How much supplemental BCAA’s should you take each day?___________________________________________________________________________________________

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60. What is colostrum?_____________________________________________________________________

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61. What are IGF-I and IGF-II?_____________________________________________________________________

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62. What is glucosamine?_____________________________________________________________________

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63. What is delayed onset muscle soreness?_____________________________________________________________________

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64. Summarize the importance of protein to the athlete:___________________________________________________________________________________________

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65. Define Lipid:___________________________________________________________________________________________

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66. Define Fat:___________________________________________________________________________________________

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67. List the athletic significance of lipids:

1. __________________________________ 3. __________________________________

2. __________________________________ 4. __________________________________

68. Name 6 main functions of lipids:

1. __________________________________ 4. __________________________________

2. __________________________________ 5. __________________________________

3. __________________________________ 6. __________________________________


69. What are triglycerides?___________________________________________________________________________________________

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70. What are fatty acids?___________________________________________________________________________________________

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71. What are essential fatty acids?___________________________________________________________________________________________

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72. What are the Omega 3 fatty acids?___________________________________________________________________________________________

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73. What is GLA?___________________________________________________________________________________________

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74. What are medium chain triglycerides?___________________________________________________________________________________________

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75. Define Phospholipids:___________________________________________________________________________________________

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76. What is lecithin?___________________________________________________________________________________________

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77. What is cholesterol?___________________________________________________________________________________________

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78. What is EPA?___________________________________________________________________________________________

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79. What is DHA?___________________________________________________________________________________________

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80. Which lipids have an anti-inflammatory effect?___________________________________________________________________________________________

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81. What lipid is high in phosphatidylcholine?

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82. What takes longer to digest protein or lipids?

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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).

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85. List the athletic significance of water and oxygen:

1. __________________________________

2. __________________________________

3. __________________________________

4. __________________________________

5. __________________________________

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86. What is metabolic water?___________________________________________________________________________________________

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87. What is glycogen bound water?___________________________________________________________________________________________

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88. Define Water Intake:___________________________________________________________________________________________

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89. Define Water Output:___________________________________________________________________________________________

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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?___________________________________________________________________________________________

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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?___________________________________________________________________________________________

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94. What are free radicals?___________________________________________________________________________________________

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95. Define Antioxidants:___________________________________________________________________________________________

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96. List 6 factors for improved exercise recovery:

1. __________________________________ 4. _________________________________

2. __________________________________ 5. _________________________________

3. __________________________________ 6. _________________________________


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?___________________________________________________________________________________________

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100. What are water-soluble vitamins?___________________________________________________________________________________________

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101. Define Retinol:___________________________________________________________________________________________

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102. Define Beta-Carotene:_____________________________________________________________________

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103. List all vitamins, their PDI’s, and two major functions important to athletic performance:

Vitamin PDI Two Major Functions

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104. What is the athletic significance of minerals?___________________________________________________________________________________________

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105. What are macrominerals?___________________________________________________________________________________________

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106. List all the minerals, their PDI’s, and 2 functions important for athletic performance:

Mineral PDI Two Major Functions

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107. What are blood buffers?___________________________________________________________________________________________

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108. Define Bioflavonoids:___________________________________________________________________________________________

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109. Define Creatine Monohydrate:___________________________________________________________________________________________

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110. Define Ginseng:___________________________________________________________________________________________

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111. Define Inosine:___________________________________________________________________________________________

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112. What does the term superfoods mean?___________________________________________________________________________________________

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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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114. List 6 scientifically validated reasons why it’s critical for athletes to use supplements.

1. ___________________________________________________________________________________________

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2. ___________________________________________________________________________________________

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3. ___________________________________________________________________________________________

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115. List 10 sports nutrition supplement categories:

1. __________________________________ 6. __________________________________

2. __________________________________ 7. __________________________________

3. __________________________________ 8. __________________________________

4. __________________________________ 9. __________________________________

5. __________________________________ 10. _________________________________


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


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.


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.


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.


116. Define Plasma Membrane:___________________________________________________________________________________________

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117. Define Nucleus:___________________________________________________________________________________________

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118. What do the terms phenotype and genotype mean?___________________________________________________________________________________________

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119. Define Ribosome:___________________________________________________________________________________________

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120. Define Mitochondria:___________________________________________________________________________________________

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121. Name 3 types of connective tissues:

1. __________________________________

2. __________________________________

3. __________________________________

122. What are fast twitch muscle fibers?___________________________________________________________________________________________

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123. What are slow twitch muscle fibers?___________________________________________________________________________________________

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124. List the systems of the human body and their primary function(s):___________________________________________________________________________________________

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125. List 6 functions of the digestive system:

1. __________________________________ 4. __________________________________

2. __________________________________ 5. __________________________________

3. __________________________________ 6. __________________________________


126. What are hunger pangs?_____________________________________________________________________

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127. What are digestive enzymes? Give examples of specific digestive enzymes.

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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:___________________________________________________________________________________________

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1. __________________________________

2. __________________________________

3. __________________________________

132. What is BMR?___________________________________________________________________________________________

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133. Define Daily Activity Level:___________________________________________________________________________________________

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134. Define Metabolism:___________________________________________________________________________________________

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135. What is homeostasis?___________________________________________________________________________________________

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136. What is metabolic set point?___________________________________________________________________________________________

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137. What are ATP and CP?___________________________________________________________________________________________

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138. What is glycolysis?___________________________________________________________________________________________

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139. What is gluconeogenesis?___________________________________________________________________________________________

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140. What is glycogenolysis?___________________________________________________________________________________________

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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.


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.


141. What is the Dynamic Nutrition Approach?___________________________________________________________________________________________

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142. What are two reasons why there are so many diets; what are the two factors most diets have in common?

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143. List 4 sports that derive energy predominantly from immediate ATP/CP sources in fast twitch muscle fibers.

1. __________________________________ 3. __________________________________

2. __________________________________ 4. __________________________________


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?


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?___________________________________________________________________________________________

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148. List 12 fat loss tips:

1. __________________________________ 7. __________________________________

2. __________________________________ 8. __________________________________

3. __________________________________ 9. __________________________________

4. __________________________________ 10. _________________________________

5. __________________________________ 11. _________________________________

6. __________________________________ 12. _________________________________


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:

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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:___________________________________________________________________________________________

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154. If your starting percent body fat is 25%, and you want to lose 25 pounds of fat, how many weeks should it take?

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155. List 8 sports that will benefit most from carbohydrate loading:

1. __________________________________ 5. __________________________________

2. __________________________________ 6. __________________________________

3. __________________________________ 7. __________________________________

4. __________________________________ 8. __________________________________


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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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]


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).

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Documents

CURRICULUM GUIDE FOR Specialist in Sports Nutrition · alike—to identify purposefully individualized sports, fitness, bodybuilding, and health objectives. Through the application