Nutrition
The maximum percent of calories that should come from saturated fat
What is 10%?
The ACSM recommendation for strength training for general health
What is 2x per week? (Major muscle groups, rest days, etc.)
Recommendation for sustainable weight loss per week.
The acronym that should guide discussions with clients.
What is O.A.R.S?
The formula for energy density
What is calories/grams?
Skim milk and whole milk contain the same amount of protein per serving. (True or false)
What is true.
The recommended amount of cardio for weight loss
What is 300+ minutes per week?
The effect on fat cell size and number from fat loss.
What is change?
The percent of people who experience idiopathic lower back pain at some point in their life.
What is 80%?
The percentage of cholesterol in your body that comes from food.
What is 20%
One MET
What is 3.5 mL of O2/kg of body weight/min?
OR
What is the amount of oxygen consumed while at rest?
What is 75% to 25%?
What is the coach brings knowledge of scientific findings, physiology, and current recommendations while the client brings knowledge of personal interests and preferences as well as lived experience?
Skeletal muscle burns this many calories per kg/day.
What is 13 kcals/kg/day?
Normal weight individuals generally underestimate their caloric intake by this percent.
What is 20%?
Best ratio of resistance training sessions to cardio sessions to maximize gains.
What is 3:1?
Three possible ways of setting a caloric deficit.
What are 1. Adding 200-500 calories to RMR
2. Calorie calculator (NIH Bodyweight Planner)
3. Subtract 250-500 calories from current intake
4. Trial and error until you find what is sustainable and effective
Two of the eight most common approaches to eliciting change talk.
Possible answers: explore decisional balance (pros and cons), ask for elaboration, query the extremes, come alongside, explore values, change rulers, look back, look forward)
Name two of the top three energy burning parts of the body.
What are muscles, liver, and brain.
The amino acid that may be of particular importance for muscle synthesis.
What is leucine?
The practice of varying volume or intensity of resistance exercises typically daily or weekly.
What is undulating periodization?
Three metabolic adaptations to weight loss
Possible Answers: 1. Decreased RMR
2. Decreased TEF
3. Decreased thermogenesis
4. Decreased Leptin, increased ghrelin
5. Decreased energy used in exercise
Three key elements to the "Spirit of MI"
What are collaboration, evocation, and autonomy?
The cutpoints for desirable/ideal lipid levels (LDL, HDL, Total, and TRGs)
LDL: <100
HDL: >55 (women) or >45 (men)
Total: <200
TRG: <150