Weight Management Flashcards
List criteria for metabolic syndrome
Waist circumference:
Men: > 40 in
Women: > 35 in
Triglycerides: >150 mg/dL
HDL:
Men: < 40 mg/dL
Women: < 50 mg/dL
Blood pressure:
Systolic: > 130
Diastolic: > 85
Fasting blood glucose: > 100 mg/dL
Four step process for achieving weight and body composition goals
Assessment
Goal setting
Action plan
Evaluation and reassessment
List physical assessment measures
Height
Weight
BMI (if appropriate)
Girth measurements
Predominant somatotype
Waist circumference
Body composition
List physiological assessment measures
Physical exam
Health history
Diet analysis (>/= 3 days)
Resting metabolic rate
Energy expenditure analysis
Performance measurements
How to test relative peak power
30 second Wingate test - measures both average and peak power of lower body
What three categories should a goal fall into
Performance
Weight and body composition
Health
Formula to calculate target weight
Target weight = Current fat free mass / (1 - % desired body fat)
TW = 163 / (1 - 0.08)
TW = 163 / 0.92
TW = 177 lbs.
List fundamental features of an effective action plan
Appropriate energy intake
Appropriate amounts of carbs, fat, protein
Proper macronutrient portions
A variety of foods to ensure adequate amounts of vitamins, minerals, fiber, and water
Proper timing of nutrient intake to aid in recovery
Appropriate training plan and daily physical activity
Personal food preferences, cost, and convenience
Calorie changes for men and women trying to gain weight, lose weight, and for body recomp
Gain weight
Men: + 400-500 kcal/day
Women: + 300-400 kcal/day
Lose weight
Men: - 300-500 kcal/day
Women: - 200-300 kcal/day
Body recomp
Men: + 300 kcal/day
Women: + 200 kcal/day
Optimal meal and snack frequency
Meals: 3/day
Snacks: 2-3/day
