Understanding Obesity and Weight Loss: Causes, Effects, and Strategies, Exams of Nursing

Download Understanding Obesity and Weight Loss: Causes, Effects, and Strategies and more Exams Nursing in PDF only on Docsity! NASM: Weight Loss Specialization-with 100% verified solutions 2024-2025-tutor verified T/F: Obesity is based on someone's weight. False: It is based on how much body fat (adipose tissue) someone carries. How is BMI determined? weight (kg) / height (m2) T/F: Education level and ethnicity are associated with the prevalence of obesity. True What percentage of people in America are overweight or obese? 69.2% with 35.9% of them obese (2012) What are the BMI categories? Normal: 18.5 - 24.9 Overweight: 25 - 29.9 Obese (class I): 30 - 34.9 Obese (class II): 35 - 39.9 Extreme Obesity (class III): 40+ After the age of 20, which of the following age groups has the lowest prevalence of being overweight? 20-29 years What age range has the highest prevalence of being overweight or obese? 30-70 years T/F: Measuring the body density in children is a better assessment of obesity rates than measuring their BMI. False: Although measuring BMI is not the most ideal method for children, it is a good estimate. What is the main cause of excess stored body fat? consuming more calories than expended What are main obstacles for fitness professionals coaching an overweight client? Teaching how to overcome conveniences of: modern technology - food accessibility - societal norms - cultural norms T/F: Socioeconomic status has impacted obesity rates. True: Socioeconomic status affects one's ability to access and afford healthy food choices. Where does obesity rank on the international risks of death? 5th (2012) What is a multi-faceted approach for understanding how to train someone overweight or obese? - the scope of the problem of obesity - factors that contribute to the problem - medical & physical challenges - how to communicate the correct information What effect can calcium channel blockers and vasodilators have during exercise? Hypotension (low blood pressure) What is important for clients who take medications such as calcium channel blockers and vasodilators (resulting in hypotension) during exercise? a proper cool-down What is peripheral neuropathy? nerve damage that often causes numbness in the hands and feet What is diabetic retinopathy? damage to blood vessels of the eye What is nephropathy? kidney disease What are some exercise precautions for people with neuropathy, diabetic retinopathy, and/or nephropathy? - avoiding extreme environments - proper foot care - avoiding the Valsalva maneuver - paying special attention to hydration What are principal traits of the metabolic syndrome in a client who has type 2 diabetes? - abdominal obesity - dyslipidemia (high triglycerides, low HDL-C, or small LDL particles) - elevated blood pressure - elevated fasting glucose - prothrombotic state (forming clots) - proinflammatory state (increased CRP levels) What can result from the narrowing of the vessels that supply blood and oxygen directly to the heart? - myocardial infarction (heart attack) - coronary artery disease What is a calorie? a unit of heat (energy) What is "energy balance"? a term which represents the relationship between energy intake and output, and directly impacts weight control What is the First Law of Thermodynamics? Energy cannot be created or destroyed, but can only be changed from one form to another or transferred from one body to another. What can tracking a client's weight or body fat help determine? if the client is eating more than recommended What are ways that energy is expended daily? Basal Metabolic Rate (BMR), Thermic Effect of Feeding (TEF), Physical Activity (PA) What is Basal Metabolic Rate (BMR)? BMR describes the rate at which the body expends energy to maintain basic physiological survival. It is measured while a person is awake but lying still after a restful sleep and an overnight fast. How much of daily energy expenditure (DEE) does BMR make up? about 75% What is another way to describe and calculate the rate at which the body expends energy? Resting Metabolic Rate (RMR) or Resting Energy Expenditure (REE) Genetics influence one's appetite, hunger, satiation, and hormones. What is appetite? sensations of hunger, satiation, and satiety that prompt a person to eat or not eat What is hunger? sensations that promote food consumption, contributing along with metabolic, sensory, and cognitive facets. What does satiation do? causes hunger to subside What determines satiation? meal size and meal duration What is satiety? the sensations that determine the inter-meal period brought about by satiation How does one's environment contribute to obesity? One's environment typically includes fast food, decreased physical activity, media which markets the above two, fad diets which do not provide a sustainable model for weight loss, and more. What are some behaviors associated with an eating disorder? binging - purging - food restriction - prolonged fasting - use of diet pills, diuretics, and laxatives While a client may not use purging as a method, what other ways might a client show symptoms of bulimia nervosa? excessive exercise How can the body can be affected by a severe disordered eating habit? disturbances of the endocrine, gastrointestinal, and cardiovascular systems; irreversible loss of bone mineral density; and disruption of thermoregulation. How should a fitness professional approach anorexia nervosa and bulimia? Refer the client to a qualified medical professional (who diagnoses such issues according to DSM IV criteria). What types of medical professionals can be qualified to diagnose and treat disordered eating? a physician, registered dietician, and mental health professional In a fasting state, as seen in people who significantly restrict calories, what becomes the predominant fuel source? fat oxidation What should be a primary concern for someone undergoing caloric restriction? hydration, since there is also a loss of water that contributes to reduced body weight What are general categories that influence one's body image? Sensations in what we feel - Perceptions of social norms - Personal perceptions of one’s body - Emotions How does self-esteem relate to self-confidence and self-efficacy? Self-Esteem encompasses the favorable views one holds regarding one’s self and is generally a stable variable. What is the difference between self-confidence and self-efficacy? Self-confidence is a belief that one can successfully perform a desired behavior while self-efficacy is a conviction that one can successfully execute the behavior required to produce a certain outcome. How do you find one's maximal heart rate in order to determine their target heart rate for exercise? [(220-age) * % of heart rate intensity desired for exercise]. Subtract 220 from their age (to find maximal heart rate) and then multiply that number by the percentage of intensity the client should perform a cardiorespiratory exercise. How do you determine one's heart rate reserve in order to determine their target heart rate for exercise? [(HRmax - HRrest) × desired intensity] + HRrest What are some ways to measure body composition? BMI, skin fold caliper, bioelectrical impedance, hip to waist ratio, girth measurement When taken by a skilled person, the accuracy of skin-fold measures is typically what percentage? within 4% of hydrostatic weighing What precaution should a trainer have in using bioelectrical impulse to measure body fat? The more fat a person has, the more current flow is impeded. When is it acceptable to use a bioelectrical impulse to estimate one's body fat percentage? if a client has fasted for at least 4 hrs, has not recently exercised or consumed alcohol, and is hydrated How do you measure one's waist to hip ratio? the circumference of the waist / the circumference of the hips What measurement from a waist to hip ratio is considered a risk factor for coronary heart disease? men: .95; women: .86 Waist circumference alone can be a risk factor for which of the following? hypertension What are other areas of the body to measure girth and track progress? neck, chest, thighs, calf, upper arm What exercise training rate should a client begin with who scored "poor" on the Rockport Walk test? ⦁ Poor: Zone 1 — 65 to 75% of HRmax ⦁ Fair/Average: Zone 2 — 65 to 85% of HRmax ⦁ Good/Very Good: Zone 3 — 65 to 95% of HRmax What is a reasonable rate for weight loss? .5 - 2 pounds per week or 10% of body weight over six months What are recommended calorie restrictions according to one's BMI? BMI > 35: restriction of 500-1000 calories a day BMI 27-35: restriction of 300-500 calories a day What are the macronutrient distribution of daily calories? Protein: 10-35%; Fat: 20-35%; Carbs: 45-65% What does "nutrient density" refer to? essential nutrients per calorie What dietary recommendations is within the scope of a personal trainer? Portion awareness tools - Principles of low-energy density - Nutritional facts panel - Strategies for dining out Health experts recommend that solid fats and added sugars account for no more than what percentage of daily caloric intake? building & managing profitable relationships What is the first thing to do before building a marketing strategy? understanding the consumer base you want to work with What is a simple, four-step process to marketing one's self and services? 1) understand what consumers want, 2) design marketing strategy around what customers want, 3) build a program to deliver superior value, and 4) build strong and profitable relationships with consumers, working to exceed their expectations. What should form the foundation of a marketing strategy? the desires of the consumer base (in listed details) What are examples of general segments of people a fitness professional could specifically target in marketing? those who desire weight loss - those who desire weight gain - youth - seniors - etc. What is a value proposition? the set of benefits or values the professional promises to deliver to consumers to satisfy their needs; a statement which provides the reason why a customer should buy your services What basic steps are involved in preparing a marketing plan? determining price, place, and promotion method What are three keys to building a healthy relationship in marketing? effective & open communication - superior customer service - professionalism How does a fitness professional determine the price of their services? determining the overhead costs & assessing what their market will bear What is the purpose of "promotion"? to communicate the benefits of your product and persuade a client to purchase your services What is the most important step in marketing for fitness professionals? building customer relationships What are some "dos" for effective communication with a weight loss client? inform potential clients of the overall health benefits of increasing physical activity - address long- and short-term goals - describe how a typical session will go - inform the client of expectations that exist outside of training sessions - establish frequency of reassessments - encourage questions to better understand the client's expectations - show the client a workout template What are some "don'ts" for effective communication with a weight loss client? don't use complicated language - don't make promises you might not be able to keep, such as using words like "guarantee" - don't talk about results coming quickly or easily - don't encourage unrealistic expectations What are some keys for superior customer service? Greet - Inform - Inspire - Care - Educate - Motivate When it comes to diet and nutrition advice, what is within the scope of practice for a fitness professional? Providing general, non medical nutrition information - Referring clients to a registered dietitian (RD) - Having a client fill out a Physical Activity Readiness Questionnaire (PAR-Q) Unlike a personal trainer certification, what characterizes the licensure of a Registered Dietician? legally protected & authorized by the Commission of Dietetic Registration What is a board-certified specialist in sports dietetics (CSSD)? A registered dietitian with a minimum of 2 years of professional practice experience - A specialist in sports nutrition qualified to deliver medical nutrition therapy - Nationally certified by the Commission in Dietetic Registration Clients can come up with unrealistic goals, and fitness professionals need to help them set more realistic goals to decrease failure. What are the two types of categories of goals for a weight loss client? Process and Product A client has the most control over which of the following types of goals? Process goals During the flexibility portion of a client's warm-up in their first session, the fitness professional should be sure to... ...select two key areas to address to ensure completion of the workout and avoid overwhelming the client. When choosing exercises for the first resistance training session, the fitness professional should... ...choose a total body exercise, back exercise, and chest exercise to maximize learning and caloric expenditure. What are some other forms of a low-carb diet seen in popular diet plans? the Atkins Diet, the Zone Diet, Protein Power Lifeplan, Go Lower Diet, and South Beach diet In most formats what are the carbohydrate-modified (low-carbohydrate/high-protein) diets doing? They function as a ketogenic diet: induces a state of ketosis through severe limitation of dietary carbohydrates. What is ketosis? Ketosis occurs in metabolism when the liver converts fat into fatty acids, and ketones (the byproduct of incomplete fat metabolism) reach high levels in the blood. What are some possible reasons for weight loss in low-carb diets/high protein diets? - Loss of water weight due to the depletion of glycogen (stored carbs) supply - Suppression of appetite due to ketosis - A reduced spontaneous food intake due to a greater hormonally mediated satiety - Limited food choices may lead to a decrease in caloric intake. What is the principle reason for weight loss discovered from low-carb diets? decreased caloric intake What is the primary role of insulin? transport glucose from the bloodstream into muscle and fat cells Which hormone is secreted by special cells in the pancreas in response to low blood glucose concentration, eliciting the release of glucose from liver glycogen stores? Glucagon Low-glycemic foods tend to be... minimally processed & high in fiber T/F: Weight loss patients must be directed away from their food preferences in order to lose weight. False: Weight loss requires habit changes, but behaviorists who specialize in weight loss suggest that if client preferences can be preserved, they should be. What is the (faulty) premise of low-carb diets? carbohydrates stimulate insulin release and insulin stores fat What is the greatest range of a caloric deficit recommended by nutrition specialists? 1,000 to 1,200 calories a day (very low calorie diets should be monitored by a physician) About how many calories a day does someone on a very low calorie diet (VLCD) intake? about 800 water intake - Reassess long and short-term goals - Increase social support T/F: Increasing water intake can reduce overall caloric intake. True, since sometimes thirst is mistaken for hunger. When experiencing weight loss through dieting alone, what is the estimate weight loss due to fat loss vs. lean mass loss? 69% from fat vs. 31% from lean mass When experiencing weight loss through resistance training, what is the estimate weight loss due to fat loss vs. lean mass loss? 97% from fat vs. 3% from lean mass The phenomenon that represents one's basic activities of daily living and includes fidgeting, standing, and moving around is called which of the following? Non-exercise activity thermogenesis (NEAT) What is the increase in caloric expenditure following exercise called? excess post-exercise oxygen consumption (EPOC) An obese client is recommended to start a cardiovascular program at 30- 60 min/day for 150 min/week of moderate intensity. What progress goals should be reached? 50-60 min/day for 250-300 min/ week of moderate intensity (or 150 min/week of vigorous intensity) What type of training combines resistance training with cardio training into a circuit routine? Blended routine What are workouts that involve high work rate-type activities coupled with little to no recovery intervals considered? Metabolic resistance training When starting a cardio program, clients who are overweight and obese are encouraged to participate in moderate-to-vigorous intensity activity at what Vo2 rate? 40-60% What is a recommended beginning weekly exercise duration for overweight and obese individuals? 150 min/week Cardio exercise that involves bouts of sustained-intensity or fixed-intensity aerobic exercise that varies in intensity from low-to-moderate to more vigorous levels is considered to be which of the following? Steady state training Cardio training that involves shorter, intense bouts of exercise ranging from 15 to 90 seconds, interspersed with specific active or passive bouts of recovery is considered to be which of the following? Anaerobic interval training Cardio training that involves incremental increases and/or decreases in exercise intensity within the aerobic spectrum of training is considered to be which of the following? Pyramid training What is split routine training? ...splitting cardio sessions into multiple sessions rather than completing all cardio in one session. For example, a 40-min cardio workout could be divided into two 20-min runs completed separately. What is the recommended rate of progression in an exercise program? Initial programs should progress at a rate of about 10% (or 5 to 10 min. of total weekly training volume per week) every 1 to 2 weeks. What are the five phases of the OPT model? 1: Stabilization. 2: Strength Endurance. 3: Hypertension. 4: Maximal Strength. 5: Power What's the maximal hearth rate (MHR) recommendations for an obese client in NASM's "stage I" cardio program?