SALUD2P2 Flashcards
What is the first step to calculate the REE?
Calculate the BMI
BMI is calculated using the formula: weight (kg) / height (m)^2.
How do you calculate BMI?
BMI = weight (kg) / height (m)^2
Example: For a person weighing 67kg and height 1.72m, BMI = 67 / (1.72^2) = 22.65.
What equation is used for calculating RMR for a man of normal weight aged 23?
RMR = 15.3 * weight (kg) + 679
This is based on the Schofield & FAO predictive equations.
How is TDEE calculated?
TDEE = REE/RMR * activity level multiplier
For example, if RMR is 1704.1 and activity level is moderately active (1.55), then TDEE = 1704.1 * 1.55.
What are the main determinants of REE?
Age, sex, BMI
These factors influence the resting energy expenditure.
What is the main determinant of TDEE?
Level of activity
TDEE varies significantly based on how active an individual is.
What does the FITT-VP principle stand for?
Frequency, Intensity, Time, Type, Volume, Progression
These are the components to consider when prescribing exercise.
Is there a universal recipe for exercise prescriptions?
No, exercise prescriptions must be tailored to the individual
Diagnosis using fitness tests is crucial before prescribing exercise.
What health-related fitness components should an optimal exercise Rx address?
- Cardiorespiratory fitness
- Muscular strength and endurance
- Flexibility
- Body composition
- Neuromotor fitness
These components can be focused on singularly or collectively.
What is a key consideration to avoid during exercise prescription?
Musculoskeletal injuries
Injury prevention strategies include warm-up, cool-down, and progressive overload.
What are some methods to minimize CVD complications during exercise?
- Health screening and evaluation
- Start at light-to-moderate intensity
- Gradual progression of exercise
Important for individuals with cardiovascular disease.
Can maximal tests be used for exercise prescription?
Yes, but not for diagnosing disease
Only qualified medical professionals can diagnose medical conditions.
What is the maximum heart rate (HRmax)?
The highest number of beats per minute during exercise
Can be estimated using the equation: 220 - age.
What is Heart Rate Reserve (HRR)?
The difference between maximum heart rate and resting heart rate
HRR provides a more accurate measure for exercise intensity.
What is the difference between prescribing and recommending exercise?
Prescribing requires a diagnosis; recommending does not
Diagnosis informs the specifics of exercise prescription.
What are subjective methods for estimating exercise intensity?
- RPE
- OMNI scale
- Talk test
These methods rely on individual perception of exertion.
What is the recommended duration for aerobic exercise for weight loss?
60-90 minutes
Especially for sedentary individuals.
What are METs?
Metabolic Equivalents, a ratio of working metabolic rate to resting metabolic rate
1 MET is the energy expenditure at rest.
How do you calculate kcal/min from METs?
Kcal/min = (METs * 3.5 * weight (kg)) / 1000 * 5
This formula converts METs to kilocalories burned per minute.
How is NEAT calculated?
NEAT = METs/min * minutes of activity
Non-exercise activity thermogenesis includes all physical activities outside of structured exercise.
Calculate the METs spent per week for a male jogging at 7 METs for 30 minutes three times a week.
630 METs per week
Calculation: 7 METs/min * 90 min/week.
Calculate the kcal spent per week for jogging at 8.575 kcal/min for 90 minutes.
771.75 kcal per week
Calculation: 8.575 kcal/min * 90 min.
What is the formula for calculating RMR using the Livingston equation for a 25-year-old overweight male?
RMR = 293 * weight (kg)^0.4330 - 5.92 * age
Example: For 87 kg and 25 years, RMR = 1878.19.
How is TDEE calculated for a lightly active person?
TDEE = RMR * 1.375
This multiplier accounts for light physical activity.
