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Exercise prescription > Weight management > Flashcards

Weight management Flashcards

1
Q

Mode

A

aerobic activities

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2
Q

Moderate intensity 3-6 METS
Duration
RPE
Frequency

A

> 30 mins
10
5 days/week

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3
Q

Vigorous intensity >6 METS
Duration
Frequency

A

20 mins

3 days/week

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4
Q

Total duration per week

kj/week

A

150-250 min/week

8400

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5
Q

Step 1

6

A

-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

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6
Q

Step 2

A

RMR (9.99/BM + 6.25(height) - 4.92 (age)) + 5.0 girls 161

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7
Q 
Step 3`TDEE
sedentary
somewhat active
moderately active
very active
A
  1. 2
  2. 3
  3. 5
  4. 7
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8
Q

Step 4

A

calorie intake from food diary

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9
Q

step 5 calorie deficit food and exercises

Recommended (2)

A
  • 500-1000 kcal per day

- 150 mins of moderate intensity

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10
Q

Step 6 Select an appropriate intensity using ____ equation

A

VO2R

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11
Q

Step 7 Kcal/ min of exercise

A

(VO2 x bm)/200

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12
Q

Step 8 Amount of kcal needed to meet exercise calorie deficit

A

step 5/step 7

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13
Q

___kcal a day will produce 0.45kg weekly weight loss

A

500

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14
Q

1 kcal = ____kj

A

4.184

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15
Q

1g carbs=___kcal/___kj

A

4, 17

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16
Q

1g protein=____kcal/___kj

A

4, 17

17
Q

1g fat=____kcal/___kj

A

9, 37

18
Q

Every L of O2 consumed yields___ kcal/ ____ kj

A

5 kcal/ 20.92 kj

19
Q

Basal metabolic rate

A

minimum energy to maintain basic functioning

20
Q

Resting metabolic rate

A

Energy required to maintain essential physiological processes in relaxed, awake state.

21
Q

Total energy expenditure

A

sum of energy expended for BMR

22
Q

Theories of obesity (5)

A
  • Fat cell metabolism
  • Genetics
  • Pattern of overeating
  • Physical inactivity
  • slow metabolic rate
23
Q

why people gain weight 2

A

negative energy imbalance- lose weight

positive energy imbalance- gain weight

24
Q

1 kcal=___kj

A

4.184

25
Q

1 L of O2=___kcal/____kj

A

5

20.92

26
Q

3500 kcal (14500 kj)=_____kg

A

0.45

27
Q

Calculate fat mass

A

weight x (bf%/100)

28
Q

Calculate fat free mass

A

body weight - fat mass

29
Q

Reasonable bf goal is
FM
FFM

A

25%

75%

30
Q

Target body weight

A

FFM(desired FFM%/100)

31
Q

weight loss goal

A

current weight - target weight

Exercise prescription (10 decks)

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