Nutrition Exam 4

Mary is trying to lose weight and realizes that if she reduces her calorie intake by only 200 calories per day below her energy needs, she will lose about ____ pounds in one year.

20

It is recommended that athletes consume at least _____ of protein at each meal to satisfy the need for 1.0 to 2.0g/kg of protein per day.

20 g

For maximum benefits, cardiorespiratory endurance episodes should be sustained for at least

20 minutes.

Obesity is defined as weight that is ____ or more above the desirable weight for height or a BMI of ____ or greater.

20; 30

On average, a man is considered obese if he has over _____ percent body fat.

25

Stephanie goes to a personal trainer who tells her she is overweight based on her BMI. Which BMI represents a value that would be categorized as overweight?

26

A high risk of weight-related health problems is seen in women whose waist circumference begins to exceed ____.

35 inches

Which individual is most likely to succeed in her/his goal of losing weight?

Dan, who is happily married and likes his job

What is not one of the benefits that regular physical activity provides to a weight-management program?

Decreased lean body mass

If a female athlete has irregular menstrual periods, what long-term complication could develop as a result?

Osteoporosis

The condition in which someone binges on all types of foods and then purges by vomiting is called bulimia nervosa.

True

Underweight individuals should reduce activity only if their health is in danger due to the underweight condition.

True

Who probably expended the most calories during her or his workout?

Boris, who weighs 200 pounds and walked 3 miles in 1 hour

Among the following groups, which has the highest metabolic rate?

Younger individuals

binge-eating disorder

an eating disorder characterized by eating in a discrete period of time (e.g., within any 2-hour period)

A muscle will _____ when a person stops using a muscle for a period of time due to injury, illness, or neglect.

atrophy

Repeatedly losing and regaining weight without engaging in regular weight-bearing exercise is unhealthy primarily because ____.

this can change body composition

A likely result of exercising vigorously for an hour in hot, humid weather without drinking any fluids is ____.

muscle cramping and fatigue

A person wishing to develop larger muscle should ____.

train the muscles more

The physiological need to eat is _______.

hunger

The "rule of three" recommends that ____.

if you want to change a behavior, you might need to try the new behavior three times before you can accept it

Mimi, who weighs 190 pounds, is trying to figure out a reasonable daily calorie level that will help her lose weight. You suggest she apply the "10-calorie rule," which would mean she should aim for ____ calories a day to begin with, and switch to ____ calories a day after she loses 10 pounds.

1,900; 1,800

Imagine you are the sports nutritionist for college athletes. What level of daily protein intake (based on desirable body weight) would you recommend for your clients?

1.2 to 2.0 g/kg

If Tim eats enough to provide an extra 500 calories per day above his energy needs, how long will it take him to gain about 5 pounds of body fat?

5 weeks

Two pounds of body fat is equal to approximately ____ calories.

7,500

Joe is 50 years old and wants to calculate his target heart rate. What would be the lower and upper limits of Joe's target heart rate?

85 to 145 beats per minute

Which statement correctly identifies a specific food intake behavior?

A desire to eat without feelings of hunger is called appetite

At what point during a moderate-intensity workout does the body start to use rely less on glycogen and more on fat for fuel?

After 20 minutes

A BMI of 30.0 or greater is defined as overweight.

False

A low sense of self-esteem is usually only seen in individuals with anorexia nervosa.

False

Basal metabolic rate is the only component of energy expenditure which an individual has voluntary control over.

False

Drinking sports beverages for continuous activities that last 30 to 60 minutes may enhance energy status.

False

Even when glycogen stores are well stocked, protein contributes a large percentage to the body's fuel needs.

False

Excess weight around the hips, thighs, and buttocks suggests a greater risk of heart disease than fat anywhere else on the body.

False

Exercising at the maximum heart rate (MHR) is only recommended for highly trained professional athletes.

False

For most people, the body's ordinary metabolic activities account for a smaller part of energy expenditure than do muscular activities.

False

Hitting a plateau 3 weeks into a new eating plan for weight loss is a sign that energy intake is too high.

False

Obesity prevention is critical during childhood since this is when fat cells increase in size.

False

Once you have identified a number of behaviors you would like to change, you should try to change several at once to make incorporating the changes into your lifestyle easier.

False

Pear-shaped people are at a greater risk for developing diabetes, hypertension, elevated levels of blood cholesterol, and heart disease than apple-shaped people.

False

The best time to try to change a behavior is when things are changing in your life, such as during a divorce or a move to another state.

False

The body's density can be determined with hydrostatic weighing since fat tissue is denser than lean tissue.

False

The incidence of obesity is declining in the United States.

False

The most accurate way to find out how much you should weigh is to look up your ideal weight in the ideal weight tables.

False

Ted changed his eating habits to lose weight 2 months ago. Yesterday, he bought a gallon of cherry ice cream because it was on sale and he needed a dessert to take to a family party next week, but then couldn't resist eating two bowls of it last night. Ted is very upset that he has "blown it" and reverted to his former overeating. What should he do now?

Forgive himself and avoid keeping ice cream in his freezer overnight in the future.

_______ is a procedure that involves stapling the stomach closed near the top, leaving only a small pouch that is connected directly to the jejunum (middle section of the small intestine).

Gastric bypass

Twins raised by adoptive parents tend to have body shapes similar to their biological parents. This supports which theory of obesity?

Genetics

Gerald has restricted his calorie intake while continuing to exercise, and has been losing 1.5 pounds per week. However, when he weighs himself at the end of week 4, he notices he has not lost any weight since last week. What does this likely mean?

Gerald's body is retaining water temporarily as part of the fat-burning process.

Which would be an appropriate reward for meeting weight loss goals?

Go to a theatre with friends to see a show.

Mary wants to lose weight in her thighs and stomach only. What should you tell her about weight loss and "spot reducing"?

It is not possible.

Which phrase best describes a very low-calorie diet?

It requires medical supervision.

Jonathan is on his school's cross-country ski team. He finds that his weight drops about 1 pound after skiing for a few hours. What accounts for this difference?

Jonathan has lost 2 cups of fluid.

What helps keep the body from consuming its vital tissues for energy in a prolonged diet or starvation?

Ketosis

Of two individuals with the same BMI, it is possible for one to have too little body fat and one to have too much body fat.

True

______ is the most valid criterion by which to judge the effectiveness of a diet.

Maintenance of weight loss afterward

It is pizza night at the Murphy home and everyone has an opinion about what they should get as a topping on the pizza. Which choice would best support the Murphys in their goal of maintaining healthy weights?

Mushrooms and onions

_____ is removed and excreted in the urine when excess amino acids are converted to fat.

Nitrogen

What is a feature of the basal metabolic rate (BMR)?

Pregnancy increases the BMR.

Mary is looking at a menu trying to decide what to order. She is mindful of her weight, and wants to make a healthful selection. Which item would be the best choice?

Rotisserie chicken and mashed sweet potatoes

Sharon weighs 145 pounds and has tried to lose 15 pounds since 10th grade. She loses the weight without too much effort but then over the next few months she returns to her original weight. This would support which obesity theory?

Set-point

Which of the following does not decrease basal metabolic rate?

Smoking

Nancy wants to prevent her daughter Andrea from developing disordered eating patterns as she grows up. What should Nancy do?

Teach Andrea to eat only when she is hungry and stop when she feels full.

A diet high in complex carbohydrates is the best choice to ensure full glycogen stores.

True

A limitation of using BMI is that it does not take into account where fat is located.

True

A more healthful, nondiet approach to weight loss is to measure success by the strides made in adopting good eating and exercise habits rather than weight on the scale.

True

A result of the anaerobic pathway only partially breaking down carbohydrates is a build-up of lactic acid.

True

Amenorrhea is cessation of the menstrual period often associated with an energy deficit in a female athlete.

True

An appropriate reward for sticking to a weight-loss diet would be buying a new shirt.

True

An example of functional fitness training would be tai chi.

True

As a benefit of exercise, active people may have resting pulse rates of 60 or even lower.

True

Caffeine is a central nervous system stimulant that has been shown to increase athletic ability slightly when consumed in moderate amounts.

True

During high-intensity training, the body requires more carbohydrate for fuel than it does during moderate-intensity work.

True

Endurance athletes are more prone to developing mild iron deficiency.

True

High blood pressure can often be normalized by weight loss.

True

Inactivity is a major contributor to obesity in America in both adults and children.

True

Inactivity is defined as the activity equivalent of less than 30 minutes of brisk walking each day.

True

Obesity is defined by the amount of body fat rather than one's body weight.

True

Among popular diet plans, which has been mentioned as a good option in recent research because of its food variety and evidence-based principles?

Weight Watchers

bulimia nervosa—nonpurging type

binge eating followed by fasting and excessive exercise

bulimia nervosa—purging type

binge eating...self induced vomiting

A measurement that correlates strongly with body fat content but does not identify the location of body fat is ______.

body mass index

The _____ refers to the energy needed by the body to support the involuntary processes such as beating of the heart, inhaling and exhaling of air, and maintenance of body temperature.

basal metabolic rate

Bulimia nervosa may best be described as ____.

the compulsive consumption of food followed by purging

Excess calories, no matter whether the calories are from hamburgers or carrot sticks, will be turned to ____ within a few hours.

fat

The enzyme lipoprotein lipase (LPL) ____.

determines the rate at which adipose cells store fat

The person who wishes to gain weight often has to ____.

eat more frequently

disordered eating

eating food as an outlet for emotional stress rather than in response to internal physiological cues

A trained muscle is better equipped to use ____ for energy and can conserve its ____ supply for a longer period of time.

fat; glycogen

eating disorder

gerneral term for a wide...

Ordinarily, the brain and nerves rely on ____ for energy.

glucose

Ketosis occurs when ____.

glycogen has been depleted and body fat is used to nourish the brain

Research in obese people seems to show that there is less susceptibility to health problems provided that the excess body fat is distributed around the ____.

hips and thighs

Trends that promote obesity in the United States include the ____.

large amount of time children spend watching TV or playing video games

The ob gene produces a hormone called ____ that tells the body to stop eating when it is released from fat cells.

leptin

If a dancer and a typist are the same height and have the exact same body build, the dancer will be heavier because she has ____.

more muscle mass

The two factors most responsible for the epidemic of obesity are ____.

physical inactivity and excess calorie intake

anorexia nervosa

self-starvation and excessive weight loss

The _______ theory claims that the body tends to maintain a certain weight by means of its own internal controls.

set-point theory

Adding about 50 mg of ____ per cup of a beverage is thought to enhance water absorption from the GI tract.

sodium

other specified feeding or eating disorders

term for a disorder that...