ch. 11 nutrition

State the key principles underlying a weight-control diet designed to maintain a healthy body weight for a lifetime.

1. eating fewer kcal from saturated fat and added sugar but instead more nutrient-dense foods 2. eat healthier carbohydrates, healthy fats and foods that make you feel full 3. restrict portion sizes

Identify behavior modification techniques that are appropriate to incorporate into a recommended weight-loss program.

1. must want to lose weight 2. must want to understand the advisor effects of overweight and inactivity on health 3. take responsibility for achieving the goal of weight loss 4. value the effect of it on enhancement of life 5. adopt behaviors consistent with goal attainment 6. desire to lose weight must be greater than the desire to overeat or remain sedentary

FITT principle

Frequency (sessions/week), Intensity(rate of energy expenditure), Time (minutes/session aka duration), Type (walking, bicycling, weight lifting)

spot reducing

The theory that exercising a specific body part, such as the thighs, will facilitate the loss of body fat from that spot.

Interval training

a method of physical training in which periods of activity are interspersed with periods of rest.

RPE (rate of perceived exertion)

a subjective rating on a numerical scale used to express the perceived difficulty of a given work task. also called the Borg scale.

Borg Scale

a subjective rating, on a numerical scale, used to express the perceived difficulty of a given work task. also RPE

Karvonen Equation

an equation which uses resting heart rate (RHR) and an appropriate proportion of the difference between maximal heart rate (HR max) and RHR in order to identify a training heart rate (THR). THR= RHR + X x (HR max-RHR) where X is typically <0.5 to 0.8.

Describe how diet and exercise complement each other to help lose or maintain body weight, citing the benefits of each that help compensate for the possible deficiencies of the other.

dieting and proper nutrition gives an individual the fuel he or she needs to carry out an exercise program to either maintain or lose weight. nutrition is 80% of losing or maintaining weight whereas exercise keeps us physically active, keeps the blood flowing, can prevent injury, sustain bone density/mass, and increase strength in us as we grow old so we are capable of doing things on our own in old age. If our nutrition is poor, our workouts will not be well-maintained and we may not feel like our energy levels match to what workout we want to do. You can't out train a poor diet! Exercise is important to maintain weight, get our bodies moving, and offset physical injury from prolonged sedentary lifestyles.

target heart rate range (target HR)

in an aerobic exercise program, the heart rate level that will provide the stimulus for a beneficial training effect.

stimulus period

in exercise programs, the time period over which the stimulus is applied, such as an HR of 150 for 15 minutes.

Use the Prudent Healthy Diet recommendations to plan a healthy, balanced diet containing sufficient kcal to meet one's daily energy needs for weight loss or weight maintenance.

low enough in calories to maintain healthy weight or lose weight needed; diet low in saturated fats, processed foods, high fats, etc. Spotlight on vegetables, low fat dairy products, lean meats, and low in alcohol intake, high in soluble fiber

warm up

low-level exercises used to increase the muscle temperature and/or stretch the muscles prior to a strenuous exercise bout.

Duration concept

one of the major concepts of aerobic exercise; refers to the amount of time spent exercising during each session

aerobic walking

rapid walking designed to elevate the heart rate so that a training effect will occur; more strenuous than ordinary leisure walking

Long-haul concept

relative to weight control, the idea that weight loss via exercise should be gradual, and one should not expect to lose large amounts of weight in a short time

behavior modification

relative to weight-control methods, behavioral patterns, or the way one acts, may be modified to help achieve weight loss.

maximal heart rate reserve (HR max reserve)

the difference between the maximal HR and resting HR. A percentage of this reserve, usually 60-90 percent, is added to the resting HR to get the target HR for aerobics training programs.

cool down

the final segment of an exercise session after a period of high intensity exercise during which the participant engages in low-intensity activity in order to gradually return to the pre-exercise rate of metabolism.

threshold stimulus

the minimal level of exercise intensity needed to stimulate gains in physical fitness

Adaptive Thermogenesis (AT)

the thermal effects of environmental, emotional, or pharmacological stimuli to increase metabolic rate above baseline levels.

Design a progressive exercise program that will increase caloric expenditure to 300-500 kcal per day as part of a comprehensive weight-loss or weight-maintenance program.

to expend 300-500 calories per day, longer duration workouts are key. it is important that an individual exercise for a longer period of time like running several miles, swimming, bicycling, or walking a good bit of distance. Usually, 100kcal is burned when running 1 mile, so 300-500kcal would be burned easily by running, walking, swimming, or cycling 3-5 miles.

Describe the value of exercise, including type, intensity, duration, and frequency, in a comprehensive weight-loss or weight-maintenance program.

type & intensity of exercise is important based on what your goals are. resistance training which is moderate intensity 2-3x per week is good for individuals who want to gain muscle, whereas someone who wants to lose or maintain weight might want to walk 4-5 days per week. duration for high intensity workouts should be shorter than low intensity. a cardio class should last 30-40 min whereas walking 2 miles could be up to an hour. frequency for HI should be 3-4x a week whereas LI should be 5-6 days a week.

Estimate how many kcal per day are needed to maintain one's current body weight with either a sedentary or a physically active lifestyle.

using the estimated energy requirement (EER) technique, first determine your EER for a sedentary lifestyle using your gender and correct age with PA (physical activity) as 1.0. After determining that, use the correct PA level for the individual and age to determine low active, active, very active PA level, etc and EER.