Module 1 Flashcards
As a rule of thumb how much weight in percentage should one aim to lose per week
0.5 - 1.5% of body weight
The lower percentage being an easier diet
For someone weighing 128 pounds how much protein should be eaten per day
Approx 128 grams
Name the 4 different types of fat
Trans
Saturated
Monounsaturated
Polyunsaturated
What is a calorie
A calorie is a unit of energy equal to the amount of heat req to raise the temperature of 1gram of water
Calorie expenditure and TDEE is thought of as
Calories burned
What is the single most important factor for long term success in dieting
Dietary adherence
What is one of the functions the hormone leptin does
Released from fat tissue to let your body know you have eaten enough or not
If someone is sedentary what do you multiply there bmr by
1.2
Is someone is a light exerciser what do you times there BMR by
1.375
If someone is a moderate exerciser what do you times there bmr by
1.55
If someone is a heavy exerciser what would you times there BMR by
Very heavy exerciser
- 725
1. 9
What is the calculation to work out your BMI
Divide your weight kg by your height cm then divide by your height again
58/163 /163
What calculation do you do to work out your TDEE
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)
Calculation for working out your BMR
Weight in kg x 22 for women 24 for men
Or use the Harris Benedict equation (not learnt yet)
bmi should be between
20 - 25for any given height
What doesn’t BMI account for
Muscle mass
BMR is measured when
When your awake after resting and fasting
Recomposition means what
The process of building muscle and losing fat tissue at the same time
Muscle turnover happens 24 hours a day, resistance training allows what
A greater amount of muscle protein synthesis to occur
Low carb diets claim to control insulin which in turn reduce what.
Fat stores(not true) You just end up eating less
List the dietary importance from top to bottom
1 Supplements 2 Meal frequency and timing 3 Micronutrients, fibre, hydration 4 Macronutrients and food choices 5 Calorie balance 6Dietary adherence
What happens in TEF
The amount of energy required to process and store macronutrients {pro carb and fat)
TEF uses different amounts for carb protein and fat are different list them in percentages
20-35% for protein
5-15%. For carbs and fat
What is the TEF for alcohol (ethenol)
20%
Does grehlin increase or decrease appetite
Increases
Does leptin decrease or increase appetite
Decrease
In severe dehydration how much percentage of water is lost
Over 10%
Explain BMR
The number of calories needed to keep your body functioning at rest
68 x 22
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
How many joules in a kcal
4.184
What is the calculation for TDEE when client wants to maintain
57x22 x exercise modifier
