Weight Control Exam 3 - Role of exercise professionals and high-yield numbers

what can exercise professionals do?

What can’t exercise professionals do?

When is a referral to a registered dietician nutritionist (RDN) appropriate?

behavior modificatioin

exercise adherence

caloric restriction

exercise plus diet

long-term maintenance

realistic goal setting

resting metabolic rate (RMR)

65 - 75% of total energy expenditure

thermic effect of food

5 - 10%

carbohydrates

4 kcal/g (CHO)

protein

4 kcal/g (protein)

fat

9 kcal/g

alcohol

7 kcal/g

carbohydrate intake

45 - 65%

fat intake

25 - 35%

fiber recommendations for men

38 g/day

fiber recommendation for women

25 g/day

exercise frequency for aerobic exercise

5 - 7 days/week

resistance training frequency

2-3 days/week

flexibility frequency

5-7 days/week (flexibility)

MVPA recommendations

greater than or equal to 150 min/week

exercise duration for weight loss

45-60 minutes most days

target intensity

40-75% HRR/VO2R depending on fitness level

MET classification for light exercise

1.1 - 2.9 METs

MET classification for moderate exercise

3.0 - 5.9 METS

MET classification for vigorous exercise

greater than or equal to 6.0 METs

compare HIIT and moderate-intensity exercise

why is resistance training important during weight loss?

glycemic index vs. glycemic load

why does visceral fat pose a greater health risk than subcutaneous fat?

identiy the roles of a exercise professional vs a registered dietician nutritionist (RDN)