Body comp

Question 1

Health risks of obesity

Answer 1

Type II diabetes, risk factor in CV disorders, respiratory, gall bladder, gout and certain cancers

Question 2

Creeping obesity

Answer 2

poor diet, lack of exercise and high stress

Americans:Gain of 1lb of body fat/yr and lose 0.5lbs of muscle/ year

Question 3

Dealing with eating disorders

Answer 3

medical help
counselling
spiritual 
nutritional help
support network

Question 4

Energy balance equation

Answer 4

eat less, move more, repeat forever to create caloric deficit

Question 5

Alwyn Cosgrove’s hierarchy of fat loss

Answer 5

1. Nutrition
2. Nutrition
3. Activities that build muscle, induce EPOC and burn calories
4. Activities that induce EPOC and burn calories
5. Activities that burn calories

Question 6

EPOC

Answer 6

Excessive Post-exercise Oxygen Consumption

Question 7

Notes on Metabolism

Answer 7

• Key factor in weight loss!
• People who are naturally lean have higher metabolism
• RMR (resting metabolic rate) represents 60-75% of caloric expenditure
• Lower in women, declines with age: (2% in women and 3% in men per decade)
• Related to fat-free mass…

Question 8

Nutritional strategies for fat loss

Answer 8

1. Reduce total calories
   o Eat slow, stop at 80% full

2.	Increase protein intake
o	Retention of lean muscle
o	Satiety
o	TEF (thermic effect of food) 
i.	Fat: 0-2%
ii.	Carbs 5-10%
iii.	Protein 20-35%
3.	Improve Nutrition quality
o	Caloric reduction, more nutrients, more fiber, fuller longer, no sugar crashes, fibrous veggies, some fruit, avoid juice
4.	Personalize carb and fat amounts
o	Some whole, unprocessed grains
5.	Nutrient timing
o	Previously overhyped

Question 9

Effective exercise techniques for fat loss

Answer 9

• Weight training for fat loss–most important

• 3-way fat burn: during workout, after workout (EPOC)
• Use moderate to heavy weight @8-12 reps
• Do circuit and whole body training
• avoid sitting and laying down exercises
• minimize ab work outs because you can’t spot reduce

Question 10

Effective lifestyle techniques for fat loss

Answer 10

• Increase daily physical activity: 5-40% of total energy expenditure (depending on activity level) via Active leisure pursuits (10k steps/day)
• Sleep: Increases growth hormone, lowers cortisol, improves insulin sensitivity
• Manage stress
• Move–less sitting

Question 11

Good and poor ways to track results

Answer 11

•	Poor: Mirror, just the scale
•	Good:
- Scale + waist (add hips for females)
- Body composition: skin-fold, bioelectrical impedance
- Before/after photos
- Follow a plan, assess regularly