Adam Gillespie

Fitness and Wellness Final Exam Spring 2015

1. Weight Management
a. There are three energy balance equations for achieving a desired
weight.
i. Weight gain: caloric intake > caloric output
ii. Weight unchanged: caloric intake = caloric output
iii. Weight loss: caloric intake < caloric output
b. An acceptable amount of weight to lose in one week is 1 2 lbs. This
can be achieved through a combination of both physical activity and
nutrition. To lose weight, strength training should be used to increase
the bodys passive calorie burn. In addition, high intensity aerobic
exercise should be used to burn more total calories. For the best
results exercise should be done 5 7 times per week to achieve weight
loss. Nutrition can also be used such that the number of calories
consumed every day is less than the number of calories burned every
day. For me to lose weight, I would need to reduce my caloric intake
from about 2500 cal/day to about 2000 cal/day, and I would also
increase my aerobic exercise to burn an additional 500 cal/day.
2. Nutrition
a. My weight goal is to gain 5 lbs of muscle mass, so MyPlan has directed
me to eat 2800 calories/day.
b. My recommended servings are as follows as well as an example of a
serving size:
i. Grains: 10 oz (ex: 1 slice bread)
ii. Vegetables: 3.5 cups (ex: 1 cup raw veggies)
iii. Fruits: 2.5 cups (ex: 1 cup raw fruit)
iv. Dairy: 3 cups (ex: 1 cup milk)
v. Protein: 7 oz (ex: 1 egg)
c. Nutrient density is the amount of beneficial vitamins and minerals a
food contains per calorie. An example of a high nutrient dense food is a
vegetable called kale. An example of a low nutrient dense food is a
doughnut.
d. One food component that should be decreased in the diet is added
sugars like high fructose corn syrup. These sugars are empty calories
that are readily stored as fat. One easy way to decrease the
consumption of added sugars is to drink water rather than sodas,
energy drinks, and processed fruit drinks.
e. One food component that should be increased in the diet is lean
proteins like fish and eggs because they contain protein and essential
vitamins like iron, zinc, and magnesium. An easy way to maintain a
healthy balance of these foods in your life is to make a routine of never
skipping breakfast, and incorporating these foods into breakfast.
f. An important nutrient to increase in the diet is potassium. About 4700
mg/day of potassium should be consumed. Potassium is found in
vegetables, fruits, and milk.

g. Moderate alcohol consumption is considered <1 drink/day for women

and <2 drinks/day for men. A single drink is about equal to 12 oz beer,
5 oz wine, or 1.5 oz liquor. High alcohol consumption can increase body
weight, damage the liver, increase blood pressure, and increase the
risk of stroke and type II diabetes. High alcohol consumption also poses
an immediate risk when operating vehicles or heavy machinery as both
motor skills and judgment can be impaired.
3. Fitness and Wellness goal re-evaluation
a. My initial SMART goal was build 5lbs of muscle within 8 months by
dieting, lifting weights, and sleeping properly. At the start, I was
already in the preparation stage. I have moved to the action phase
where I am still at currently. I did this by properly planning, and
following through on those plans. I am keeping myself motivated by
the results that I have already noticed, as well as allowing a cheat
day on Sundays every week where I dont have to think about diet or
exercise. I dont think that I will regress to a previous stage, however, if
I do I wont get discouraged and Ill continue to use SMART goal
planning until my goal has been met, and I have reached the adoption
phase.