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EREPS Level 3 Fitness Instructor > Lifestyle Management > Flashcards

Lifestyle Management Flashcards

1
Q

BMI

A

kg/m2

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2
Q

FP

A

(4.95/BD - 4.5) x100

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3
Q

FFM

A

TBW/0.73

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4
Q

Factors Affecting Body Composition

A

Genes, Disease, Vital Cycle / Maturation, Exercise, Diet

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5
Q

Preventive Health Behaviour

A 
Movement
Smoking
Alcohol
Nutrition
Relaxation
Sitting
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6
Q

Carbohydrates

A

40-50% of diet
Adds bulk and supports gut bacteria
May help prevent type 2 diabetes
Satiety for fewer calories

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7
Q

Fats

A

20-40% of diet

Vitamin transport, energy, cell structure, metabolic regulation, insulation

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8
Q

Proteins

A

10% of diet

22 total amino acids and 9 essentials

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9
Q

Vitamins

A

For metabolic processes
Water soluble = C and B complex
Fat soluble = A D E K

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10
Q

Minerals

A

Regulatory, stimulus for muscle conduction, tissue structure

Na (Sodium), K (Potassium), P (Phosphor), Ca (Calcium), Mg (Magnesium)

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11
Q

Trace elements

A

Very low amounts

Zinc, Iron, Copper, Iodine

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12
Q

Energy Expenditure

A

60-80% = basal metabolic rate
10% = food thermogenesis / thermic effect
10 - 50% = thermic effect of activity

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13
Q

Fuel for exercise at low intensity

A

Fat and carbs

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14
Q

Fuel for exercise at high intensity

A

Carbs and Creatine

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15
Q

Fuel for anaerobic activity

A

First carbs then fat to save carb storage

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16
Q

Fuel for anaerobic activity

A

Carbs for 90s then ATP and CPr stores (5+25s)

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17
Q

1g of Carbs

A

4 Kcal 17KJ

18
Q

1g of Fat

A

9 Kcal 38 KJ

19
Q

1g of Protein

A

4 Kcal 17 KJ

20
Q

1 kcal

A

4.2 KJ

21
Q

What is Hypertension

A

BP above 140/90 mmHg

22
Q

How exercise helps against hypertension

A

Vascularisation, lumen size increase
Vascular elasticity restores
50% of max effort is good

23
Q

What is Dylipidemia

A

LDL cholesterol increase without HDL increase
LDL = arteriole hardening
HDL removes LDL to liver
Low HDL:LDL = plaque in arteries which causes clotting

24
Q

How exercise helps against dylipidemia

A

Improves HDL:LDL
enhances use of lipid in body so LDL reduces
75% max effort good, moderate intensity

25
Q

What is impaired fasting glucose

A

Type 2 diabetes

Increase in blood glucose due to tolerance decrease altered by insulin resistance

26
Q

How exercise helps against impaired fasting glucose

A

Muscle contractions increase glucose uptake and insulin signalling
Reduce BMI and waist to hip ratio

27
Q

What is Obesity

A

BMI>30

28
Q

How exercise helps obesity

A

Increases required energy, lipolysis and fat mass as fuel as long as in calorie deficit
More SMM = higher resting metabolism rate

29
Q

Barriers for Exercise

A

Lack of social support, knowledge and access
Dislike of vigorous exercise (misinformation)
Perception of all or nothing

30
Q

Healthy BF%

A

Men min 3%, healthy 5-10%

Females min 12%, healthy 15-18%

31
Q

Water % in Body Mass

A

50-60

32
Q

Water % in Tissues

A

75

33
Q

Water % in Adipose

A

5

34
Q

Functions of Water

A

Thermoregulation
Transport
Drainage

35
Q

Normal Fluid Intake Per day

A

2200-2600ml

36
Q

How to balance water loss in exercise

A

Temperature of environment
Humidity
Duration and Intensity
Sport Clothes

37
Q

Hydration Strategies

A

Before - 5-7ml / kg 4 hours prior
During - Individual needs
After - 150% of loss within 2-3h (with electrolytes)

38
Q

How water loss happens

A

Maintain 37 degrees by sweating

75% of energy lost by heat = sweating

39
Q

Isotonic Drink

A

Same salt concentration as blood
Increases thirst so you drink more water
Includes some sodium and carbs

40
Q

Hypotonic Drink

A

Lower Salt conc than blood

May make blood weak because it is “empty”

41
Q

Hypertonic Drink

A

Higher salt conc than blood
“energy” drinks
Can delay gastric emptying + overload body

EREPS Level 3 Fitness Instructor (8 decks)

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