Weight Management final exam

USPSTF—most effective counseling interventions for adults? (obesity)

Tools (pedometer, food scale, videos) + Skills (self-monitoring, goal setting, problem-solving, peer support, relapse prevention).

Steps of the 5 A’s?

Assess, Advise, Agree, Assist, Arrange.

4 Healthy eating goals?

↑ Physical Activity & ↓ sedentary; supportive eating environment; affordable healthy foods; help adults teach healthy eating.

Risk assessment factors?

Parent obesity, low PA, bad sleep, high screen time, low income.

Screening test?

BMI.

Best intervention?

26+ hour intensive behavioral program with parent & child, healthy eating, exercise, stimulus control, rewards, self-monitoring, problem-solving, supervised PA.

What do we measure for self-efficacy?

Time & cost.

Psychological factors affecting motivation?

Internal vs external locus of control.

How to enhance motivation?

Use intrinsic & extrinsic motivation, connect to values, small goals, link behavior to positive outcome.

How does mindfulness help eating?

↓ binge eating, ↓ emotional eating, ↓ external eating.

Assist Step—problem solving?

Identify barriers + plan strategies to overcome them.

Contingency management?

Use rewards/consequences.

Cognitive rehearsal?

Practice coping in your head before it happens.

What is Food is Medicine?

Healthy food used as treatment – medically tailored meals, groceries, produce prescriptions + counseling.

WOTN—5 steps + 6th?

Small steps, realistic goals, support, portion control, track calories + “calorie restriction alone doesn’t work.”

Top 2 sources of added sugar?

Soda + juice.

Problem with filling up on beverages?

Only short-term fullness.

Benefit of nutrient-dense foods?

More volume for same calories → longer fullness.

Improve gut health?

↑ fiber, polyphenols, Mediterranean diet.
↓ fat, sugar, fructose, sweeteners, emulsifiers, UPFs.

Levels from top to bottom? (Food is medicine pyramid)

Med tailored meals → groceries → produce prescriptions → nutrition security (SNAP/WIC/school meals) → population food policy.

Ways to increase access to nutrient-dense foods?

Garden, planning, buy in bulk, in-season, meal prep.

Does decreasing meal frequency boost metabolism?

No evidence.

Benefit of intermittent fasting?

Helps with calorie control & insulin sensitivity.

Tip to avoid extreme hunger?

Eat balanced meals with protein + fiber + healthy fats.

Thing to do instead of eating?

Walk, hobby, mindfulness.

Determinants (factors) of child eating?

Family, peers, environment, culture, availability, feeding style, structure.

How should adults help kids eat healthier?

Less screen time, family meals, authoritative feeding, structured mealtimes.

What matters more: weight or fitness?

Fitness.

Healthy at every size?

Yes.

Is exercise medicine?

Yes—improves heart, metabolism, mood, immunity, disease prevention.

SBIRT stands for…

Screening, Brief Intervention, Referral to Treatment.

Active vs inactive?

Active = 30 min moderate, 3+ days/week.
Inactive = less.

HRR intensities?

Light 30–40%
Moderate 40–60%
Vigorous 60%+

Direct PA (physical activity) measure?

Measures actual movement (accelerometer, pedometer).

Indirect PA measure?

Estimates from fitness tests/questionnaires.

Advantages of indirect?

Objective, reproducible, tracks improvement, matches CRF.

Best CRF (cardiorespiratory fitness) exercises—Beginners?

Pool walking, bike, pool aerobics, brisk walk.

Intermediate CRF?

Elliptical, hill walking, outdoor biking, stair climber.

Advanced CRF?

Hiking, jogging, high-intensity classes

Benefits of interval training?

Lower HR & BP, better lipids, insulin, fat burn.

Benefits of circuit resistance?

HR stays in target zone.