Question

Rachel wants to improve her body composition by reducing her BMI. She swims with her friends after school two days a week and eats a well-balanced diet. What else should she do to ensure that she properly applies all the necessary FITT principles in her plan? A. She should add more cardiovascular training and weight training to her exercise routine and eat several low-calorie meals throughout the day. B. She should increase her swimming workouts to five days a week and eat a high-calorie diet that equals 2,500 calories. C. She should add a few days of weight training to her exercise routine and consume 4,000 calories a day. D. She should eat a high-protein, low-carbohydrate diet and add five days of weight training to her exercise routine.

Answer 1

The most appropriate answer is A. She should add more cardiovascular training and weight training to her exercise routine and eat several low-calorie meals throughout the day.

To properly apply the FITT principles (Frequency, Intensity, Time, and Type) to her plan, Rachel should consider the following:

1. Frequency: Currently, she swims two days a week. To enhance her body composition and reduce her BMI, she should increase the frequency of her workouts. Adding more cardiovascular training sessions, such as swimming or other aerobic activities, will help increase her calorie expenditure and promote fat loss. Aim for at least three to five days of cardiovascular exercise per week.

2. Intensity: While swimming is a good form of exercise, Rachel may benefit from incorporating higher-intensity workouts into her routine. High-intensity interval training (HIIT) or interval training can be effective for burning calories and improving body composition. She can include periods of increased effort and intensity during her swimming sessions or explore other forms of cardio that challenge her cardiovascular system.

3. Time: Rachel's current exercise routine of swimming after school may have a specific duration. To optimize her results, she can gradually increase the duration of her workouts, aiming for at least 30 minutes of continuous activity during each session. Longer workout durations can help increase calorie expenditure and overall fitness.

4. Type: While swimming is beneficial, incorporating other types of exercise into her routine can provide additional benefits. Adding weight training or resistance exercises will help build muscle, which can increase metabolism and contribute to improving body composition. Combining cardiovascular training with strength training is a well-rounded approach to achieving fitness goals.

Regarding her diet, the suggestion to eat several low-calorie meals throughout the day aligns with promoting healthy eating habits and achieving a calorie deficit, which is important for weight loss and reducing BMI. It's crucial to focus on a well-balanced diet that includes nutrient-dense foods and appropriate calorie intake based on individual needs.

The other options (B, C, and D) suggest either excessive calorie intake, inappropriate macronutrient ratios, or unrealistic workout frequency, which may not be conducive to achieving the desired body composition goals. It's always recommended to consult with a healthcare professional or registered dietitian for personalized guidance on nutrition and exercise plans.