crown post-graduate food certifcate 2016 - obesity, nutrition, and exercise

Download Crown post-graduate food certifcate 2016 - obesity, nutrition, and exercise

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    One in ten children have clinical obesity in

    Canada

    Obesity is the leading cause of type 2 diabetes,

    high blood pressure, heart disease, and stroke

    59% of adult Canadians are overweight or

    obese

    Obese adults may die 3 to 7 years

    earlier than an adult who is healthy

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    To ensure that you yourself, child, or

    patient does not become obese they can:

    1. Train/ Exercise

    2. Create a healthy diet

    3. Stay motivated (positivity, clear/open

    mind)

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    The type of exercise the client enjoys

    Ensure that happiness is maximized

    Recommend a safe sport the client may have an interest

    in

    Increases motivation to exercise

    Increases endorphins release: Happy hormone

    Beneficial to mental and physical health

    REMEMBER, A Happy Client = A Motivated Client

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    Essential to every workout

    Introduce proper

    stretching techniques

    Targeted muscle

    Hold 10-15 seconds

    Bouncing motion is

    damaging to muscle

    Warm Ups

    Increase heart rate and blood flow to

    the muscles

    Light stretching

    10-15 minutes

    Gets body ready for exercise and

    reduces chances of injury

    Cool Downs

    Decrease intensity in exercise

    gradually

    Stretch in order to minimize injuries

    and soreness

    Hydrate

    Lasts approx. 10 mins

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    Teach client specific exercises for targeted muscle groups

    Biceps, quads, abs, etc.

    Proper form is key in resistance training

    In this case, high repetitions are encouraged per set (Ex. 12-15 reps

    and 4-5 sets of squats)

    Higher reps, lower weight= toning of muscles (burns fat)

    Low reps, higher weight= bulking of muscles

    Many believe that cardio is the cure to obesity, but resistance/

    weight training plays just as an important role in curing obesity as

    cardio does

    Motivate the client to work to his/her fullest capabilities each workout

    for best results

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    Jogging and running is encouraged almost every day for at least 20 minutes

    Introduce interval training when client has improved cardio capabilities

    Cardio Blaster: Running at 90- 95% of maximum HR for 3 minutes. 3-4 sets. (Active movement during rest)

    Cardio- Sprint Pyramid: 1 min sprint/ 1 min recovery, 2 min sprint/ 2 min recovery, 4 min sprint/ 4 min recovery, and back down.

    Interval training benefits: Increases muscle power, tones entire body, increases cardiovascular endurance, and helps make non-interval training a whole lot easier

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    Teach proper breathing form to minimize cramps and

    maximize energy output

    When cardiovascular increases even further introduce

    plyometrics for even better results

    High intensity jumping exercises

    Includes interval training

    Cannot be performed everyday due to high intensity

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    Frequency and intensity is the most important factor

    when implementing a workout plan (best results will be

    shown if a proper schedule is intact)

    Intensity and frequency must reflect the overall physical

    health of client

    Ex. Do not instruct an expert level exercise to someone

    who just started working out. Can cause more damage

    than good

    As the physical capabilities of the client improves,

    intensity should as well

    Applies to both resistance and cardio training

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    Beginners should workout only 2-3 times a week

    Once the client has improved physical health and

    capabilities, he/she can work out 4-5 times a week

    Intensity and frequency must increase in moderation

    Workouts per day should only last for about 1-2 hours

    Encourage adding a sport activity to their daily routine in

    addition to their exercise schedule

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    There are 5 basic groups from which our energy comes

    from:

    Carbohydrates

    The biggest group of energy providers are things like

    sugar, starches, cereals, porridge, oatmeal, corn flour,

    rice, fruit, bread, cake, potatoes, spaghetti, biscuits, etc.

    All of these can be converted easily into body fat

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    Proteins

    Body building,

    growth and repair of

    damaged tissues are the

    major role of proteins

    Can also be a source of

    energy and converted

    into fat

    Meats that are lean,

    cheese, eggs, dairy

    products (milk) and a

    little from bread, beans

    and peas are sources of

    protein

    Fats

    Another supply of

    energy comes from the

    group called fats

    If we do not use up the

    chemical energy

    contained, they are

    stored into body fat

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    Vitamins

    Without vitamins

    many of our body

    processes cannot

    be done

    Vitamin A, B1, B2,

    C, D, E, K

    Vitamin C is

    contained in fruit

    Minerals

    Minerals are Zinc, Iron,

    Magnesium, Calcium, etc.

    We need minerals for

    chemical processes inside

    of us

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    To have a healthy diet,

    everyone should have a

    balance of foods from the

    four food groups:

    1. Grain Products

    2. Dairy Products

    3. Fruits and Vegetables

    4. Meat & Alternatives

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    Rather than cutting out meals to lose weight you

    can have five small meals a day

    Three small meals with two healthy snacks

    For example:

    Breakfast: 3 egg whites, whole grain toast, 1

    banana and orange juice

    Snack: Apple and water

    Lunch: Grilled chicken with a salad and ice tea

    Snack: Fat free yogurt and water

    Dinner: Salmon with vegetables and rice

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    Calories is a unit of measure used to rate the amount of energy in food

    When you eat more calories than the body needs its stores it into fat

    The first key to weight loss is to eat fewer is to eat fewer calories than you burn

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    Portion control is essential to losing weight

    It is important to read nutritional

    information and to pay attention to serving

    sizes

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    Motivation

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    Motivation

    Attitude

    Positivity

    Open & clear mind

    Self-efficacy

    Self-confidence

    Self-image

    Personal/Past experiences

    More.

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    Attitudes

    The perspectives and attitudes people approach their situations with

    plays a critical role in the long term outcomes of their lives

    Doubting yourself, your actions and your decisions is an example of

    a bad attitude

    Taking risks, asking questions and showing general interest in

    improvement are signs of good attitude

    Attitude starts with yourself and has a significant affect on fighting

    obesity

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    Positivity V.S Negativity Staying up late: not

    letting your body rest, slowing metabolism

    Irregular eating cycle and junk food

    Avoiding exercises and exhibiting lethargic body language (i.e. bad posture)

    Desiring instant results and lacking strength to continue

    Getting adequate sleep & rest

    Eating regularly with healthy snack in between

    Positive mindset when approaching exercise plan

    Reflecting on goals & achievements daily

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    Open-Minded

    Open-mindedness regarding the concern of obesity

    refers to an individuals end results

    Everyone concerns themselves with outcomes and final