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KIN 241: Exercise Prescription > Weight Loss > Flashcards

Weight Loss Flashcards

1
Q

What % of canadians are classified as overweight or obese?

A

26.8%

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2
Q

What is the BMI range for overweight individuals?

A

25-29.9

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3
Q

What is the BMI of obese?

A

> 30

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4
Q

What are ‘costs’ of obesity?

A

48 000 - 66 000 canadians die from conditions linked to excess weight.
4.6 billion to 7.1 billion paid annually in health care and lost productivity related to obesity.

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5
Q

what are some ‘costs’ of living with obesity?

A

increases risk of:

  • joint pain related to knee & hips that may lead to osteoarthritis
  • CVD/stroke
  • hypertension
  • diabetes type 2
  • all-cause mortality: death for any reason is higher for someone with obesity
  • sleep apnea
  • morbidity, mortality, premature death
  • decreased quality of life
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6
Q

When would weight loss be recommended?

A

for individuals overweight and with +1 indicator of increased:

  • CVD risks
  • obese
  • WC: males >100; females >90
  • if client has wt loss goal
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7
Q

how does clinically significant wt loss occur?

A

with ~5% reduction in body mass

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8
Q

What are the components of Total Energy Expenditure (TEE)?

A

activity energy expenditure (~30%)
TEF (~10%)
basal energy expenditure (~60%)

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9
Q

What is static energy balance?

A

equal amounts of energy in to energy out. ~ 3500kcals = 1lb of fat.

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10
Q

What occurs in a positive energy balance?

A

weight gain; food intake is higher than activity EE and basal EE

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11
Q

What occurs with a negative energy balance?

A

weight loss: food intake is less than activity ee and basal ee

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12
Q

What are some compensatory responses with PA induced weight loss?

A

increased drive to eat, reduced basal ee, changes in behaviour (reduced overall daily PA, reduced adherence, more sleep)

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13
Q

What is the additive energy management model?

A

assumes that PA increases TEE without a change in basal EE.

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14
Q

What is the performance model of energy management?

A

assumes that PA increases TEE and basal EE.

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15
Q

What is the compensatory model for energy management?

A

assumes increased PA with no change in TEE due to decrease in basal EE.

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16
Q

What is energy compensation?

A

reflects the discrepancy between amount of weight loss predicted from energy deficit and the actual weight loss.

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17
Q

Why is energy compensation controversial in terms of it’s significance but also its clinical relevance regarding weight regain?

A

studies with restricted calories show overall weight gain increased because BMR reduced during study. and energy consumption resumed to was pre-study.

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18
Q

what is recommended for quick and significant fat loss?

A

calorie restriction

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19
Q

If sustainable fat loss and prevention of disease is the goal which method achieves the best results?

A

combination of energy expenditure and caloric restriction.

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20
Q

What are other advantages of PA in weight loss?

A

maximizes fat loss, particularly visceral fat, minimizes muscle loss reduces risk of comorbid conditions like CVD, diabetes, some cancers. improves physiological funtion.

21
Q

What does weight loss also result in?

A

increased appetite and thus energy intake

reduction in basal energy expenditure and changes in behaviour.

22
Q

What is the most successful use of PA when creating weight lost prescription?

A

Dietary change + PA is the most effective at reducing weight and preventing weight regain.

23
Q

If clinically significant weight loss is the goal, how much PA should be completed?

A

225-420 min/week (~2000kcal/week) is likely needed.

24
Q

what is required for healthy weight loss?

A

negative energy balance through decreased calorie intake and increased PA

25
Q

What is the recommended healthy weight loss?

A

1-2lb per week (~0.5-1.0kg/week)

26
Q

What is considered a clients best weight?

A

sustainable and allows client to enjoy life. health benefits are achieved by moving to this weight.

27
Q

What is the ideal weight?

A

predicted by BMI

28
Q

What is a healthy weekly energy deficit?

A

3500kcal to lose 1lb.

ideally restrict 1750kcal from food and increase PA to energy expenditure of 1750kcal.

29
Q

When assessing clients, what are some considerations for exercise testing?

A

body composition: determined by BMI + WC but can be determined with BMI or WC alone.

30
Q

What is the risk of BMI 25-59.9 for women with WC <90?

A

increased

31
Q

What is the BMI risk of 25-29.9 of women with WC >90?

A

very high

32
Q

What is the BMI risk of 25-29.9 for men with WC of <100?

A

increased

33
Q

What is the BMI risk of men with WC >100?

A

very high

34
Q

What is the BMI risk of 30+ of women with WC <105?

A

high

35
Q

What is the BMI risk of 30+ in women with WC >105?

A

extremely high

36
Q

What is the BMI risk of 30+ in men with WC <110?

A

high

37
Q

What is the BMI risk of 30+ in men with WC of >110?

A

extremely high

38
Q

When should you advise weight loss?

A

overweight +1 indicator (smoker/hypertension/high BP/increased CV) or
obese or
WC >100M / >90F
and client has goal of wt loss

39
Q

Are high intensity cardio or low/moderate intensity cardio effective for weight loss?

A

not very effective for wt loss and no difference in fat loss outcomes with different intensities.

40
Q

What are the findings from HIIT and MICT(moderate intensity continuous exercise)?

A
  • identical changes in fat loss and fat free mass gains
  • results from HIIT accomplished in half time but require more effort of exertion
  • absolute amount of fat loss from aerobic exercise is relatively small
  • easier to lose from caloric restriction in diet
41
Q

What does aerobic exercise help preserve?

A

lean mass, functional performance and prevention of weight gain.

42
Q

how much weight can be lost from PA during interventions from 15 weeks to 1 year?

A

0-3kg

43
Q

How much aerobic activity is required to lose ~5-7.5kg?

A

225-420 minutes per week.

44
Q

What is an aerobic prescription FITT for weight loss?

A

F-starting at 3 progressing to 5-7 d/wk
I- light-moderate progressing to moderate-vigorous. variety of types/intensities
T- 10-60+ min/day (150min/wk to 300+) goal is to progress to 2000kcal/wk expended through PA
T- large muscle activities that reflect ADLs. mixed mode best.

45
Q

What is a MET?

A

the VO2 associated with sitting at rest.

46
Q

What is 1 MET the equivalent of?

A

3.5ml-kg-min or 1kCal-kg-hr

47
Q

Why are METs a useful way to describe intensity?

A

They are simple for general public to understand;
provided on most cardio equipment;
easy to calculate expenditure once you know MET value for activity;
physicians understand what it means to exercise at METs

48
Q

Why are MET’s not a useful way to describe intensity?

A

assumes that resting VO2 is same for everyone;
it is an absolute measure that doesn’t consider individual VO2max;
does not take into account environmental conditions such as altitude;

49
Q

assuming you did pre-participation screening and asked clients permission to discuss weight, what other questions should be asked?

A

a. discuss activities client enjoys
b. consider fitness assessment results AND client’s history of PA to decide appropriate intensity, duration and mode
c. consult table with MET values for chosen activities/intensities
d. calculate energy expenditure per activity (based on duration) and ensure that it roughly equals (+-50kcal) your weekly target for PA energy expenditure
e. make sure to also educate client on importance of reducing sedentary time and increasing light PA.

KIN 241: Exercise Prescription (9 decks)

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