Weight management Flashcards
Mode
aerobic activities
Moderate intensity 3-6 METS
Duration
RPE
Frequency
> 30 mins
10
5 days/week
Vigorous intensity >6 METS
Duration
Frequency
20 mins
3 days/week
Total duration per week
kj/week
150-250 min/week
8400
Step 1
6
-Record bw and composition
-Calculate fat mass=bw x (%BF/100)
-Calculate FFM=bw-fat mass
-set body composition goal
e.g. FM=15, FFM=85%
-Calculate target body weight
FFM (desired FFM%/100)
-Determine ideal time
Step 2
RMR (9.99/BM + 6.25(height) - 4.92 (age)) + 5.0 girls 161
Step 3`TDEE sedentary somewhat active moderately active very active
- 2
- 3
- 5
- 7
Step 4
calorie intake from food diary
step 5 calorie deficit food and exercises
Recommended (2)
- 500-1000 kcal per day
- 150 mins of moderate intensity
Step 6 Select an appropriate intensity using ____ equation
VO2R
Step 7 Kcal/ min of exercise
(VO2 x bm)/200
Step 8 Amount of kcal needed to meet exercise calorie deficit
step 5/step 7
___kcal a day will produce 0.45kg weekly weight loss
500
1 kcal = ____kj
4.184
1g carbs=___kcal/___kj
4, 17
1g protein=____kcal/___kj
4, 17
1g fat=____kcal/___kj
9, 37
Every L of O2 consumed yields___ kcal/ ____ kj
5 kcal/ 20.92 kj
Basal metabolic rate
minimum energy to maintain basic functioning
Resting metabolic rate
Energy required to maintain essential physiological processes in relaxed, awake state.
Total energy expenditure
sum of energy expended for BMR
Theories of obesity (5)
- Fat cell metabolism
- Genetics
- Pattern of overeating
- Physical inactivity
- slow metabolic rate
why people gain weight 2
negative energy imbalance- lose weight
positive energy imbalance- gain weight
1 kcal=___kj
4.184
1 L of O2=___kcal/____kj
5
20.92
3500 kcal (14500 kj)=_____kg
0.45
Calculate fat mass
weight x (bf%/100)
Calculate fat free mass
body weight - fat mass
Reasonable bf goal is
FM
FFM
25%
75%
Target body weight
FFM(desired FFM%/100)
weight loss goal
current weight - target weight
