Module 1 Flashcards

1
Q

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

A

0.5 - 1.5% of body weight

The lower percentage being an easier diet

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

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

A

Approx 128 grams

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Name the 4 different types of fat

A

Trans
Saturated
Monounsaturated
Polyunsaturated

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What is a calorie

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Calorie expenditure and TDEE is thought of as

A

Calories burned

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

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

A

Dietary adherence

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

What is one of the functions the hormone leptin does

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

If someone is sedentary what do you multiply there bmr by

A

1.2

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

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

A

1.375

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

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

A

1.55

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

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

A
  1. 725

1. 9

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

What is the calculation to work out your BMI

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

What calculation do you do to work out your TDEE

A

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)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Calculation for working out your BMR

A

Weight in kg x 22 for women 24 for men

Or use the Harris Benedict equation (not learnt yet)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

bmi should be between

A

20 - 25for any given height

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

What doesn’t BMI account for

A

Muscle mass

17
Q

BMR is measured when

A

When your awake after resting and fasting

18
Q

Recomposition means what

A

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

19
Q

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

A

A greater amount of muscle protein synthesis to occur

20
Q

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

A
Fat stores(not true)
You just end up eating less
21
Q

List the dietary importance from top to bottom

A
1 Supplements 
2 Meal frequency and timing
3 Micronutrients, fibre, hydration 
4 Macronutrients and food choices 
5 Calorie balance 
6Dietary adherence
22
Q

What happens in TEF

A

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

23
Q

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

A

20-35% for protein

5-15%. For carbs and fat

24
Q

What is the TEF for alcohol (ethenol)

25
Does grehlin increase or decrease appetite
Increases
26
Does leptin decrease or increase appetite
Decrease
27
In severe dehydration how much percentage of water is lost
Over 10%
28
Explain BMR
The number of calories needed to keep your body functioning at rest 68 x 22
29
What is the difference between RMR BMR
BMR is taken under more restrictive conditions ie after fasting and sleeping for at least 8 hours RMR is not
30
How many joules in a kcal
4.184
31
What is the calculation for TDEE when client wants to maintain
57x22 x exercise modifier