Fat Loss 2 Flashcards
how much kcal is good to decrease per day through PA
PA: 1000 progressing to 2000 kcal/week
what must you include in weight loss programs others than the calories prescriptions if diet and PA
strategies to support reduced energy intake, reduced sedentary time, behavioural interventions as part of the whole program
what is ideal weight
predicted by BMI
what is best weight
weight that can be sustained and allows client to enjoy life; health benefits are achieved b moving to this weight
how to create a weight friendly practice
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
ideal way to determine body comp
BMI and WC
do you need WC to determine body comp
ideal but not needed if client is uncomfortable with getting it measured
what considerations should you make when doing MSK testing with overweight individuals
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
how to read a BMI WC chart
don’t jump a row
when WC is larger than BMI go with BMI WC risk that is higher
FITT for weight loss
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
Weight loss achieved sole through PA is about
Weight loss expected for
<150 mins
150-225 mins
225-420 mins
0-3 kg’s for intervention ranging 15 weeks to 1 year
minimal to none
2-3 kg
5-7.5 kg
MSK FITT for weight loss
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
what gives most expected weight loss
Aerobic only (MICE) RT only MICE and RT Calories restriction and RT calories restriction and MICE
Calories restriction and MICE
characteristic of individuals who have maintained their weight loss vs controls who are overweight/obese
more time in MVPA and MVPA lasting more than 10 mins
more time in light PA
less time sedentary
how to prevent weigh regain
progress to nearly 90 min near daily activity
best predictor of weight maintenance after weight loss
PA levels
why might someone have slow metabolism
age hormones genetics low muscle mass weight loss medication
why might someone have increased foot intake
socio-cultural factors emotional eating physical hunger mental health issues medication
why might someone have reduced activity levels
socio cultural factors socio economic limitation physical limitations/pain emotional factors medication
what if your client complains of joint pain, muscle soreness and fatigue after 30 minutes walking at moderate intensity, what can you do?
break it up into sections with breaks
use stationary cycling and the non-weight tearing activities to take load off
evolutionary changes in movement behaviours
decreased PA, increased sedentary, lower activity overall
