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



• 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)



• 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



• 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



• 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



• 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



• 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



• 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



• 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



• 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



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



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



• 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



• 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



• 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



• Portion control is essential to losing weight

• It is important to read nutritional

information and to pay attention to serving

sizes



Motivation



Motivation

• Attitude

• Positivity

• Open & clear mind

• Self-efficacy

• Self-confidence

• Self-image

• Personal/Past experiences

• More….



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



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



Open-Minded

• Open-mindedness regarding the concern of obesity

refers to an individuals end results

• Everyone concerns themselves with outcomes and final

products

• Understanding individuality and uniqueness

• Open to change, adversity and conflict

• Important things to consider include:

– Personal health

– Personal abilities (barriers, limitations, etc.)

– Physical and mental goals



Self: efficacy,

confidence, image

• Self confidence in

obesity is very

difficult to build and

maintain

• Confidence to

exercise, eat

healthy, participate

in social events, etc.

• Self efficacy in

obesity requires a

great deal of will

power,

determination and

perseverance

• Desire, will and

actions required to

make change

• Self image is

something every

individual has

• Can be positive or

negative, although

with most obesity

cases its negative

and detrimental to

their progress

• The way we see

ourselves plays a

major role in fighting

obesity



Personal & Past Experiences

Everyone grows up to become who they are

through their experiences and the interactions they

encounter

• Friends

• Family

• Coworkers

Becoming and staying motivated can be easy or difficult depending on our

environment:

Staying motivated when fighting obesity becomes

easier when we go through difficult times in

our past experiences

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

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