CSEP-PATH Section 2: Pages 23-30 Healthy eating and physical Activity for weight loss · Along with an appropriate physical activity prescription for the client, the qualified exercise professional (QEP) should emphasize a healthy diet is an important part of achieving and maintaining a healthy weight · Improved health requires a lifelong change . Thing the QEP should discuss with the client: o Fundamental principle of fat loss and importance of proper nutrition · Importance of establishing a fat loss plan that is healthy (enough calories) and sustainable o Copy of the canadian food guides o Regular light PA and decreased sedentary behaviour with regular exercise are essential o Emphasize that exercise in the absence of weight loss is still beneficial (decrease in waist circumference and an increase in muscle mass) ? Fat loss through just exercise is difficult o Long term challenge ! o People who loss fat steadily and gradually are more successful o Small decreases in fat (5% of body weight ) is enough to improve clinical health Healthy Sleep Impacts of Insufficient sleep · Requires adequate duration, good quality, appropriate timing, and the absence of sleep disorders · In canada ~1/3 of school-aged children and adolescents do not meet current sleep guidelines (ex./ 9-11 hours for children aged 5-13 and 8-10 hours for youth aged 14-17 year) · 1/3 of adult do not get the recommended 7-9 hours · Causes: o Lack of time, late-night screen use, consumption of wake promoting substances, aspects of the physical environment ( pet, noise, temperature) . Sleep is seen as a waste of time · Consequences: ? Obesity ? T2D o Depression ? Lower academic achievement ? Poorer quality of life · Insufficient sleep is associated with disturbances in cognitive and psychomotor function including mood, thinking, concentration, memory, learning, vigilance, and reaction time Interrelationship among movement behaviours · Moving more and reducing sedentary screen time are important - impact of interventions for these is expected to be substantially reduced if sleep is not included · All types of movement matter- a balance is required for optimal healthl
Age o ex./ more screen time before bed = insufficient sleep = less PA because of fatigue = more screen time Sleep chart Recommendation new born (0-3 months) 14-17 hours per day (including naps) Infant (4-11 months) 12-16 hours per day (including naps) Toddler(1-2years) Preschooler(3-4years) 10-13 hours per day (including naps) Children(5-13years) 9-11 hours per night Youth(14-17years) 8-10 hours per night Adults(18-64 years) Older Adults(65+) Sleep Assessment 11-14 hours per day (including naps) 7-9 hours per night 7-8 hours per night · Ask simple questions about sleep habits · Insufficient sleep increases food intake and is associated with more screen time · Question banks associated with the clients age - provides questions that cna be incorporated into any health and lifestyle assessment