Module 1

Question 1

As a rule of thumb how much weight in percentage should one aim to lose per week

Answer 1

0.5 - 1.5% of body weight

The lower percentage being an easier diet

Question 2

For someone weighing 128 pounds how much protein should be eaten per day

Answer 2

Approx 128 grams

Question 3

Name the 4 different types of fat

Answer 3

Trans
Saturated
Monounsaturated
Polyunsaturated

Question 4

What is a calorie

Answer 4

A calorie is a unit of energy equal to the amount of heat req to raise the temperature of 1gram of water

Question 5

Calorie expenditure and TDEE is thought of as

Answer 5

Calories burned

Question 6

What is the single most important factor for long term success in dieting

Answer 6

Dietary adherence

Question 7

What is one of the functions the hormone leptin does

Answer 7

Released from fat tissue to let your body know you have eaten enough or not

Question 8

If someone is sedentary what do you multiply there bmr by

Answer 8

1.2

Question 9

Is someone is a light exerciser what do you times there BMR by

Answer 9

1.375

Question 10

If someone is a moderate exerciser what do you times there bmr by

Answer 10

1.55

Question 11

If someone is a heavy exerciser what would you times there BMR by
Very heavy exerciser

Answer 11

1. 725

1. 9

Question 12

What is the calculation to work out your BMI

Answer 12

Divide your weight kg by your height cm then divide by your height again
58/163 /163

Question 13

What calculation do you do to work out your TDEE

Answer 13

First Work out your BMR 59x22= 1298
Then multiply by your activity level x 1.55 = 2011.00
Then to be in calorie deficit minus roughly 20% or 500 calories = 1500 (rounded down)

Question 14

Calculation for working out your BMR

Answer 14

Weight in kg x 22 for women 24 for men

Or use the Harris Benedict equation (not learnt yet)

Question 15

bmi should be between

Answer 15

20 - 25for any given height

Question 16

What doesn’t BMI account for

Answer 16

Muscle mass

Question 17

BMR is measured when

Answer 17

When your awake after resting and fasting

Question 18

Recomposition means what

Answer 18

The process of building muscle and losing fat tissue at the same time

Question 19

Muscle turnover happens 24 hours a day, resistance training allows what

Answer 19

A greater amount of muscle protein synthesis to occur

Question 20

Low carb diets claim to control insulin which in turn reduce what.

Answer 20

Fat stores(not true)
You just end up eating less

Question 21

List the dietary importance from top to bottom

Answer 21

1 Supplements 
2 Meal frequency and timing
3 Micronutrients, fibre, hydration 
4 Macronutrients and food choices 
5 Calorie balance 
6Dietary adherence

Question 22

What happens in TEF

Answer 22

The amount of energy required to process and store macronutrients {pro carb and fat)

Question 23

TEF uses different amounts for carb protein and fat are different list them in percentages

Answer 23

20-35% for protein

5-15%. For carbs and fat

Question 24

What is the TEF for alcohol (ethenol)

Answer 24

20%

Question 25

Does grehlin increase or decrease appetite

Answer 25

Increases

Question 26

Does leptin decrease or increase appetite

Answer 26

Decrease

Question 27

In severe dehydration how much percentage of water is lost

Answer 27

Over 10%

Question 28

Explain BMR

Answer 28

The number of calories needed to keep your body functioning at rest
68 x 22

Question 29

What is the difference between RMR BMR

Answer 29

BMR is taken under more restrictive conditions ie after fasting and sleeping for at least 8 hours
RMR is not

Question 30

How many joules in a kcal

Answer 30

4.184

Question 31

What is the calculation for TDEE when client wants to maintain

Answer 31

57x22 x exercise modifier