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To lose weight, it is recommended to reduce calorie intake by 500 to 750 calories and consume 5-6 meals a day. Whole grains, proteins, and low-fat dairy are effective for healthy weight loss, while the stress hormone cortisol can increase belly fat. Regular exercise and understanding macronutrient needs are crucial for maintaining a healthy weight.

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nikita.avviare
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8 views3 pages

Notes Basic

To lose weight, it is recommended to reduce calorie intake by 500 to 750 calories and consume 5-6 meals a day. Whole grains, proteins, and low-fat dairy are effective for healthy weight loss, while the stress hormone cortisol can increase belly fat. Regular exercise and understanding macronutrient needs are crucial for maintaining a healthy weight.

Uploaded by

nikita.avviare
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as TXT, PDF, TXT or read online on Scribd
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In order to lose weight, it is important to reduce calorie intake by 500 to ______

calories from your daily intake


750**

Which of the following foods are the most effective when it comes to reducing
weight in a healthy manner:
Whole grains
Proteins
Low fat dairy
All of the above**

One of the best ways to be healthy and slim is to stop consuming fat altogether:
False**
True

Waking up and working out will be easier by keeping the workout clothes near your
bed is a real-life example of the _____ second rule:
20**

In order to get the best out of a diet plan, it is important to have how many meals
a day:
3-4
5-6**
1-2

Which of the following chemicals found in plants are protectors against chronic
diseases: Select three
PolyphenolsX**
Flavonoids**
Fatty acids
Anthocyanins**

In order to gain 1 pound of fat, one must consume _______ extra calories:
3500**

It is recommended that you perform 150 minutes of moderate-intensity exercise or


_______ minutes of high-intensive exercise to lose and maintain weight:
25
100
50
75**

Based on the average population, match the body's basic needs with the amount of
energy consumed by them every day: (In percentage terms)
Basic energy needs 60
Physical activity 30
Digestion of food 10

The "stress hormone" called ________ can also increase belly fat storage:
cortisol

During the bulking phase, it is recommended to increase calorie intake by ___15____


%

Arrange the following types of nutrients in the order in which they should be
providing calories to our diets on a daily basis: (High to low)
Carb
Proteins
Fat

Which of the following foods is an excellent source of omega-3 fatty acids:


Salmon**
Chicken breast
Greek yogurt
Lean beef

Which of the following foods is one of the primary sources of zinc:


Nuts
Milk
Oysters**
Beef

It is recommended to increase carb intake when trying to increase muscle mass


True
False**

Which of the following are basic macronutrient components: Select three


Amino acids
Fats*
Carbs*
Proteins*

The ___glycogen___ is one of the primary substrates of activities that involve high
levels of intensity:

Goals that are set along with clients should be SMART. The T in the acronym stands
for _________:
Teachable
Time bound**
Tangible
None of the above

Asking clients about their medications is not recommended for coaches:


True
False**

Skipping breakfast can be a useful method to lose weight and be healthy.


True
False**

The ideal time for breakfast is considered to be:


7 a.m.**
10 a.m.
8 a.m.
9 a.m.

How much percentage of our daily energy needs come from basal metabolic rate:
60%**
70%
50%

Which of the following disorders or diseases can be causes of weight gain: Select
three
Depression**
Hyperthyroidism**
Cushing's syndrome**
Cardiac diseases
How many grams of protein are usually contained in salmon: 17 gram

Which of the following percentages provided is the amount of polyunsaturated fat


that should be consumed by athletes:
50-60%**
!0% or less
10 - 15%
None of the above

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