CSEP-Certified Personal Trainer (CSEP-CPT) Weight Management 2006 Version

CSEP-Certified Personal Trainer (CSEP-CPT) Weight Management 2006 Version 2.0 CSEP - CPT Weight Management 1 Weight Management Key Concepts: 4.6-4.7, Appendix D 2006 Version 2.0 CSEP - CPT Weight Management 2 Obesity Trends* Among Canadian

Adults CCHS, (*BMI 30, or ~ 30 lbs2003 overweight for 54 woman) No Data 15-19% <10% 10%-14% 20% Source: P.T. Katzmarzyk, Unpublished Results. Data from: Statistics Canada. Health Indicators, June, 2004. 2006 Version 2.0 CSEP - CPT Weight Management

3 Energy Balance Describe a person who is in a positive energy balance. food exercise Describe a person who is in a negative energy balance. energy in EQUALS energy out 2006 Version 2.0 CSEP - CPT Weight Management

4 Healthy Weight Loss Weight loss of no more than 0.5-1.0 kg (1-2 lb) per week. Recommended 1 lb per week. 1 lb (0.5 kg) of fat = 3500 kcal Therefore, to lose body weight energy intake by 250 kcal/day physical activity by 250 kcal/day Negative energy balance by 500 kcal/day RESULT: 1 lb (0.5 kg) of fat loss/week 2006 Version 2.0 CSEP - CPT Weight Management

5 RememberEnergy Expenditure Equations energy (kcal) burned with exercise depends on oxygen consumption (or MET level), body mass & duration: kcal kcal 2006 Version 2.0 = METs x 3.5 x body mass (kg) * t (min) 200 or

= VO2 (mL.kg-1.min-1) x body mass (kg) * t (min) 200 CSEP - CPT Weight Management 6 Energy Expenditure Tables Compendium of Physical Activities The latest (updated) version of this compendium by Ainsworth et al. 2000 contains absolute energy expenditures associated with 605 different types of physical activity (including activities of daily living). Ainsworth, B. E., W. L. Haskell, et al. (2000). "Compendium of physical activities: an update of activity codes and MET intensities." Med Sci Sports Exerc 32(9 Suppl): S498-504. A revised/brief version of various activities and

associated energy expenditures can be found in Warburton et al. CMAJ 174(7):961-974, 2006. 2006 Version 2.0 CSEP - CPT Weight Management 7 Example Prescription Using Energy Expenditure Client Background 68 yr old female (70 kg) with no previous exercise pattern. No physical limitations to exercise. Goal Start an exercise program and try to maintain it.

Preferred Activities Low intensity exercise, 7 days per week. Walking and gardening. Target expend 1000 Kcal per week Prescription (per day) 2006 Version 2.0 Walking (2 mph)

Weeding the garden for Watering the garden for TOTAL 30 min = 88 kcal (daily) 30 min = 158 kcal (twice weekly) 20 min = 44 kcal (twice weekly) 1020 kcal CSEP - CPT Weight Management 8 Effects of Severe Energy Restriction Body thinks it is starving BMR may by 45% Body gets efficient at storing fat Become lethargic usually = in activity 2006 Version 2.0

CSEP - CPT Weight Management 9 Weight Loss Strategies DO EXERCISE regularly follow CANADA FOOD GUIDE set REALISTIC weight loss goals REDUCE total fat intake consume MORE fruits and veggies INCREASE water consumption 2006 Version 2.0 DONT

think there is a magic pill go on a severe low-calorie diet replace real food with a meal in a can CSEP - CPT Weight Management 10 Advantages of Exercise in Weight Loss Maximizes fat loss & minimizes muscle loss BMR metabolic rate during and AFTER activity bone density HDL (good) cholesterol, LDL (bad) 2006 Version 2.0 CSEP - CPT Weight Management

11 Read Appendix D! CSEP-CPT Study Guide Appendix D. 2006 Version 2.0 CSEP - CPT Weight Management 12

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