Question

Question 3 5 pts

Physical Activity for Fitness and Weight Loss

Theresa is a 17-year-old high school student who gained 20 pounds her junior year of high school when she quit the girls’ soccer team and joined the debate team. She is 5 feet 2 inches tall and weighs 154 pounds. She has been monitoring her food intake for 2 weeks and reports eating about 1600 kcalories a day. Although her weight is stable at this calorie level, she would like to lose weight. She notes that she does not get regular exercise and wants to become more physically fit. She comes to you for a diet and exercise program that will help her achieve her goals.

Using the guidelines presented in Tables 16.1 and 16.2, set up a weekly schedule of fitness activities for Theresa. Include specific exercises and the frequency and duration of each exercise.

Considering Theresa’s goal to lose weight, what type of exercise would be most conducive to fat loss? Give at least two examples.

Calculate how many kcalories from carbohydrates, fat, and protein are provided in a 1600-kcalorie diet that derives 60 percent of calories from carbohydrate, 25 percent from fat, and 15 percent from protein.

Calculate the amount of each of these nutrients (in grams) for Theresa to consume each day. (Remember that 1 gram of carbohydrate or protein yields 4 kcalories and 1 gram of fat yields 9 kcalories.)

Assuming Theresa will begin her exercise program this week, what advice for fluid intake would you recommend (including type and amount)?

Answer 1

• Theresa should include cardiorespiratory, strength, and flexibility exercises in the frequency and duration recommended on Table 14-2. Eg: Monday - Friday: Complete 2 repetitions of stretching each muscle group for 15 to 30 seconds, then walk, ride a bike, or jog for 30 minutes. Every other day do strength training: 2 to 4 sets of 8 to 12 repetitions involving each major muscle group.
• Endurance activities of low to moderate intensity for long duration (more than 20 minutes) will increase fat loss. Eg: swimming, walking, jogging, hiking, and bicycling.
• Plain water and a balanced diet are necessary. Theresa should drink 2-3 cups fluid 2 to 3 hours before activity, and 1 to 2 cups 15 minutes after activity. She should drink ½ to 1 cup of fluid every 15 minutes during activity. She should weigh herself before and after physical activity and drink 2 cups of fluid for each pound of weight lost.