Fat Loss 2

Question 1

how much kcal is good to decrease per day through PA

Answer 1

PA: 1000 progressing to 2000 kcal/week

Question 2

what must you include in weight loss programs others than the calories prescriptions if diet and PA

Answer 2

strategies to support reduced energy intake, reduced sedentary time, behavioural interventions as part of the whole program

Question 3

what is ideal weight

Answer 3

predicted by BMI

Question 4

what is best weight

Answer 4

weight that can be sustained and allows client to enjoy life; health benefits are achieved b moving to this weight

Question 5

how to create a weight friendly practice

Answer 5

handles not on chairs
appropriate bike seats
fans for ventilation
machines set up for larger people and not for previous client who may be smaller

Question 6

ideal way to determine body comp

Answer 6

BMI and WC

Question 7

do you need WC to determine body comp

Answer 7

ideal but not needed if client is uncomfortable with getting it measured

Question 8

what considerations should you make when doing MSK testing with overweight individuals

Answer 8

modify ROM
if doing one push up it is strength and not an endurance test
use discretion, modify when necessary and re test using same conditions

Question 9

how to read a BMI WC chart

Answer 9

don’t jump a row

when WC is larger than BMI go with BMI WC risk that is higher

Question 10

FITT for weight loss

Answer 10

F: 3-5 days/week
I: light - moderate –> moderate vigorous intensity
- ENSURE there is variety
T: 60+ minutes a day (150min/week - 300+ min/week)
General goal = 2000kcal.week expended through exercise
T: large muscle actives that reflect ADLs

Question 11

Weight loss achieved sole through PA is about

Weight loss expected for
<150 mins
150-225 mins
225-420 mins

Answer 11

0-3 kg’s for intervention ranging 15 weeks to 1 year

minimal to none
2-3 kg
5-7.5 kg

Question 12

MSK FITT for weight loss

Answer 12

F: as per RT
I: as per RT
T: as per RT
T: is appropriate, choose multijoint high calorie consuming exercises over single joint or isolation exercises, minimize passive rest

Question 13

what gives most expected weight loss

Aerobic only (MICE)
RT only 
MICE and RT
Calories restriction and RT
calories restriction and MICE

Answer 13

Calories restriction and MICE

Question 14

characteristic of individuals who have maintained their weight loss vs controls who are overweight/obese

Answer 14

more time in MVPA and MVPA lasting more than 10 mins
more time in light PA
less time sedentary

Question 15

how to prevent weigh regain

Answer 15

progress to nearly 90 min near daily activity

Question 16

best predictor of weight maintenance after weight loss

Answer 16

PA levels

Question 17

why might someone have slow metabolism

Answer 17

age
hormones 
genetics 
low muscle mass 
weight loss 
medication

Question 18

why might someone have increased foot intake

Answer 18

socio-cultural factors 
emotional eating 
physical hunger
mental health issues 
medication

Question 19

why might someone have reduced activity levels

Answer 19

socio cultural factors 
socio economic limitation 
physical limitations/pain 
emotional factors 
medication

Question 20

what if your client complains of joint pain, muscle soreness and fatigue after 30 minutes walking at moderate intensity, what can you do?

Answer 20

break it up into sections with breaks

use stationary cycling and the non-weight tearing activities to take load off

Question 21

evolutionary changes in movement behaviours

Answer 21

decreased PA, increased sedentary, lower activity overall