Weight management

Question 1

Mode

Answer 1

aerobic activities

Question 2

Moderate intensity 3-6 METS
Duration
RPE
Frequency

Answer 2

> 30 mins
10
5 days/week

Question 3

Vigorous intensity >6 METS
Duration
Frequency

Answer 3

20 mins

3 days/week

Question 4

Total duration per week

kj/week

Answer 4

150-250 min/week

8400

Question 5

Step 1

6

Answer 5

-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

Question 6

Step 2

Answer 6

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

Question 7

Step 3`TDEE
sedentary
somewhat active
moderately active
very active

Answer 7

1. 2
2. 3
3. 5
4. 7

Question 8

Step 4

Answer 8

calorie intake from food diary

Question 9

step 5 calorie deficit food and exercises

Recommended (2)

Answer 9

• 500-1000 kcal per day

- 150 mins of moderate intensity

Question 10

Step 6 Select an appropriate intensity using ____ equation

Answer 10

VO2R

Question 11

Step 7 Kcal/ min of exercise

Answer 11

(VO2 x bm)/200

Question 12

Step 8 Amount of kcal needed to meet exercise calorie deficit

Answer 12

step 5/step 7

Question 13

___kcal a day will produce 0.45kg weekly weight loss

Answer 13

500

Question 14

1 kcal = ____kj

Answer 14

4.184

Question 15

1g carbs=___kcal/___kj

Answer 15

4, 17

Question 16

1g protein=____kcal/___kj

Answer 16

4, 17

Question 17

1g fat=____kcal/___kj

Answer 17

9, 37

Question 18

Every L of O2 consumed yields___ kcal/ ____ kj

Answer 18

5 kcal/ 20.92 kj

Question 19

Basal metabolic rate

Answer 19

minimum energy to maintain basic functioning

Question 20

Resting metabolic rate

Answer 20

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

Question 21

Total energy expenditure

Answer 21

sum of energy expended for BMR

Question 22

Theories of obesity (5)

Answer 22

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

Question 23

why people gain weight 2

Answer 23

negative energy imbalance- lose weight

positive energy imbalance- gain weight

Question 24

1 kcal=___kj

Answer 24

4.184

Question 25

1 L of O2=___kcal/____kj

Answer 25

5

20.92

Question 26

3500 kcal (14500 kj)=_____kg

Answer 26

0.45

Question 27

Calculate fat mass

Answer 27

weight x (bf%/100)

Question 28

Calculate fat free mass

Answer 28

body weight - fat mass

Question 29

Reasonable bf goal is
FM
FFM

Answer 29

25%

75%

Question 30

Target body weight

Answer 30

FFM(desired FFM%/100)

Question 31

weight loss goal

Answer 31

current weight - target weight