PED101 "Get Fit Stay Well" Ch. 8 HW & QUIZ

Anaerobic exercise is the best calorie burner.

False

how to improve your diet Review the statements below and indicate which statements are correct as they apply to weight maintenance and dieting.

One way to "outsmart" my set point is to continue to increase my exercise and make small, dietary changes. Substituting unhealthy foods with healthy options (fruit instead of candy, for instance) is a great way to slowly make long-term, effective dietary choices.

On average, what percentage of our daily calories comes from sweets, sodas and fruit drinks, alcoholic beverages, and salty snacks?

33%

What percentage of Americans engages in no exercise, sports, or other physical activity at all during their leisure time?

40%

According to the U.S. Department of Agriculture, Americans consume an average of approximately ________ calories more per day now than they did in 1970.

500

Obesity is defined as a BMI of

>30

The United States is one of the most overweight countries in the world, with around 70% of the adult population being either overweight or obese. The health risks associated with being overweight or obese have the potential to affect every system in the body and can be debilitating for the individual and costly for both the person and society. Select all the statements that describe the effects of overweight and obesity on health

Because overweight and obesity are associated with type 2 diabetes, delayed wound healing is one of the problems faced by overweight and obese individuals. Digestive system cancers and a higher rate of arthritis are health consequences of overweight and obesity.

Everyone who diets will experience some degree of lowered metabolism during a period of calorie restriction.

True

Obesity is not increasing in low-income developing countries.

True

U.S. college students are typically in better shape than the general adult population.

True

Underweight people have a higher death rate than normal-weight or overweight people.

True

Jake has gained 10 lbs in the last five years due to inactivity and is beginning to notice significant stiffness in his joints. His problem may be related to the fact that his weight gain has significantly increased his risk of

arthritis.

People who successfully maintain their weight over time tend to

average an hour of physical activity daily.

One's baseline rate of energy use, dictated by the body's collective metabolic activities, is known as

basal metabolic rate

An eating disorder characterized by out-of-control eating without purging is known as

binge eating disorder.

Hannah's new roommate, Kelsey, is a petite redhead with a shy personality. As they were getting to know each other over salads one night, Kelsey kept sizing up the other girls walking by in the cafeteria. She finally commented to Hannah, "Yeah, I spend a lot of time comparing my body to other girls." Where is Kelsey on the thought-pattern continuum for body image?

body preoccupied/obsessed

A person who says "I may weigh more than what I like, but I enjoy eating and balance my pleasure with eating with my concern for a healthy body" is exhibiting what type of thought pattern associated with healthy or distorted eating?

concerned well

In order to lose weight, energy expenditure must exceed energy intake. Negative energy balance occurs when the body is using more energy than it is taking in. BMR, or basal metabolic rate, is the main component of energy expenditure. This is the number of calories burned that is needed for basic bodily functions, like pumping blood through veins, enzyme production, cell turnover, and breathing, but does not include digestion. A BMR for an average, healthy adult is between 1200 calories and 1800 calories per day. In order to lose 1 lb of weight, a negative balance of 3500 calories must occur. Arthur is a 20-year-old student who gained 12 lb since becoming a college student 2 years ago; for the past 6 months, his weight has stabilized. Now he is interested in losing those 12 lb in 2 months. Arthur consumes 3000 calories per day. In order to lose 12 lb in 8 weeks, Arthur will need to:

eat 2750 calories per day and exercise enough to burn 500 calories per day

One factor leading to eating disorders is

excessive emphasis on achievement.

Basal metabolic rate is decreased by increased

fat mass.

The term that the World Health Organization created to describe the world-wide trend of increasing obesity rates is

globesity.

Which of the following can be a component of metabolic syndrome?

high blood pressure

Dietary factors contributing to the incidence of obesity worldwide include

high fat consumption.

In the past 25 years, obesity rates for adolescents have

more than tripled.

A person who wants to lose weight should strive to achieve

negative caloric balance.

Researchers at the Mayo Clinic found that lean people burn between 279 and 477 more calories daily than obese people do as a result of

non-exercise activity.

assessing body weight

overweight or obese - a woman who is 5'5" and weighs 218 lb - a woman who is 5'6" and weighs 173 lb with a BMI of 28 - a man who has a waist circumference of 42 in and a waist-to-hip ratio of 0.96 - a woman who has a waist circumference of 38 in, a BMI of 30, and a waist-to-hip ratio of 0.86 - a man who has a waist-to-hip ratio of 0.96 and a BMI of 25.2 underweight -a man who is 5'6" and weighs 109 lb - a woman who has a BMI of 18 and a waist-to-hip ratio of 0.70 normal (healthy) weight - a man who is 5'8" and weighs 150 lb - a man who has a BMI of 23 and a waist circumference of 31 in - a woman who has a BMI of 21

Current trends indicate that weight problems are decreasing in the college population.

False

There are many contributors to the current epidemic of overweight and obesity. Some factors, such as age, basal metabolic rate, sex, genetics, race, ethnicity, and certain hormonal conditions, are given factors. In addition, there are personal choices, such as daily average calorie consumption and level of physical activity, that affect body weight. Social factors, such as job type, living place, or economic status, can also influence weight. Match the contributors to overweight and obesity to the appropriate description or example of that contributor.

Age: People continue to eat the same amounts and types of foods that they always have, but their bodies no longer require the same amount of energy. Sex: This factor is determined at conception and defines when in the life cycle individuals are prone to weight gain and where they carry that extra weight on their bodies. Genetics: There are specific traits that run in families, and, in some cases, these traits can influence weight and body composition. Socioeconomic status: People with lower incomes can sometimes struggle to afford healthful food, such as fresh produce and, therefore, consume cheaper food options that are high in energy but lower in nutritional value. Hormonal conditions: For example, thyroid dysfunction can lead to weight gain. Environmental factors: Safe and accessible exercise opportunities are critical for reaching and maintaining a healthy weight. Many people do not have access to walking trails, work-out facilities, etc.

From a health standpoint, body weight is more important than body fat percentage.

False

This GetFitGraphic gives you an overview of fact versus fiction regarding weight loss, appetite, and eating habits. It shows some potential reasons that students gain weight their first year of college and effective ways to prevent weight gain and lose weight. Review the statements below and label them as fact or fiction.

Fact: Students are eating too much fried food, which might lead to weight gain. Fact: The majority of freshmen gain weight in their first year of college. Fiction: Individuals following rigid diets are more likely to reach and maintain their weight loss goals than those following flexible diets. Fiction: The kind of exercise you perform does not affect how many calories you burn or your metabolism. Fiction: A good rate of weight loss per week is 3-4 pounds. Fiction: Students who skipped meals and ate lunch out experienced greater weight loss than those who ate regular meals. Fact: Although students often have access to many types of food through their meal plans, they are still not consuming enough fruits and vegetables. Fiction: Sleeping less stimulates the metabolism and results in greater weight loss. Fact: Almost a third of students report that they do not exercise at all.

After achieving your target weight, you should

add back in enough calories to maintain the new weight.

What major factor contributes to overconsumption of sweets, sodas and fruit drinks, alcoholic beverages, and salty snacks?

advertising

The best method for burning calories is

aerobic exercise involving large muscles.

A disturbed pattern of eating, dieting, and perceptions of body image that leads to medical issues is known as

an eating disorder.

It is human nature to look for a quick solution to a weight problem. It takes time to gain the weight, and it takes time to lose it safely and keep it off. There are many weight-loss diets that promise a quick and easy fix, and it seems as if there is a new one every day. Regardless of which diet approach chosen, the recommended weight loss is 1 to 2 lb per week. An interesting fact is that half of the people who start any type of weight loss diet don't adhere to it. Sometimes the restrictions are too severe, or the lifestyle changes are not sustainable. As you can see from the Choose This, Not That figure, diet is only part of the equation. In order to lose weight, you need to increase exercise as well to burn the calories that are stored as fat. Making good decisions about what to eat and how to exercise can bring big benefits in better cardiovascular health, lower risk of diabetes, better mobility, and a healthier immune system. Consider the following popular diet programs and drag the appropriate items to their respective bins.

effective in long term, good for reducing disease risk - Mediterranean diet - weight watchers - biggest loser effective in short term, results questionable over time - jenny craig - slim fit -nutrisystem - atkins -medifast effectiveness unknown -paleo

The relationship between the amount of calories consumed in food and the amount of calories expended through metabolism and physical activity is known as

energy balance.