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

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