Week 1: Baseline, Assessment & Weight Loss as a Math Problem

1. Week 1: Baseline, Assessment & Weight Loss as a Math Problem

2. PREREQS • Welcome to Exercise & Weight Management • Before we can begin this class we must first address some administrative issues and gain information specific to your goals and your current physical fitness status. The assignment you must complete for this week includes reviewing all administrative documents and completing the PAR-Q, Assessment Sheet, & Personal Contract. These documents can be found in the “Administrative Documents” Section of the course web page. After I receive these documents we must schedule a way time for you to check out the accelerometer (acc)/heart rate monitor (HRM) for this class.

3. Weight Loss is a Math Problem • The goal of this class is to develop and apply an individualized weight loss program that results in long term weight loss and maintenance. In its most simplistic form weight loss should be seen as a caloric balance. If we consume more calories (energy) than we burn, we will gain weight. Effective weight loss programs make minor modifications that result in long term lifestyle changes that result in safe weight loss. • Making drastic changes to your diet and exercise habits will likely lead to poor health consequences, injury and an inability to adhere (keep the weight off) over the long-term. * Safe Weight Loss Recommendations = Weight loss of 1-2 lbs per week.

4. The Math Example Problem: Goal 2lbs per week for 15 weeks = 30lbs • 3500 Calories = 1 lb of weight • 7 days in a week The Plan • Reduce daily intake by 500 calories • Increase daily expenditure by 500 calories = Negative Caloric Balance = 1000 calories X 7days a week = 7000 caloric deficit per week / 3500 calories in a pound = 2 lbs of weight loss per week.

5. Lesson 1 • What is your current status? Most weight loss is slow! Answer the questions below: • If you consume an average of 200 extra calories a day for a year…how much weight will you gain over the next 5 years? • How much weight have you gained in the last year? • 5 years? • Is your caloric balance positive, level or negative? • Complete the Assessment Sheet and include you weight loss goal and the math (you will start this program in week 2). Submit this Form via e-mail to me. • Once you have received the Acc/HRM you must follow the “Accelerometer Introduction” to initialize it for your demographics and wear it for 72 consecutive hours. At the End of 72 hours follow the instructions on how to generate your Excel Reports and send your first file upload via e-mail. • This lesson is complete, once you have completed these tasks and sent them to me. *Remember you receive 5 points for submitting your upload and 10 points for completing the assingment, but they must be done on time (during week 1).