Chapter 11

What are the key components to a comprehensive weight-control program?

Behavior modification Decreased calorie intake Increased physical activity

Which of the following are benefits of incorporating resistance-training into your workout routine?

Helps maintain REE during weight loss Maintains or increases fat-free mass during weight loss

Which of the following factors relate to why intense exercise may reduce the appetite on a short-term basis?

Increased body temperature Slowed rate of gastric emptying

Which of the following options correctly describes the Food Exchange System?

It was developed as a means of advising patients about healthy eating.

_____ helps to maintain or increase fat-free mass during weight loss.

Resistance training

Choose the option that correctly describes a nutritionally-balanced weight-loss diet plan.

The diet plan should be flexible and allow for substitutions based on preferences and needs.

Which of the following can be helpful in recording and tracking one's caloric intake?

Tracking food and beverage intake over 3-7 days, including both weekdays and weekends Using information provided on nutrition facts labels Using a cell phone to take a photo of what is eaten

As body weight is lost, the individual's caloric intake must _____.

be slightly reduced in order to maintain an appropriate calorie deficit

The settling-point theory suggests that the _____ set point can be adjusted to a new level by environmental factors such as physical activity and food availability.

body weight

The _____ plays a large role in determining the rapidity of weight loss by dieting.

calorie deficit

Intense exercise may _____ appetite on a short-term basis.

curb

For young athletes looking to lose weight, the American Academy of Pediatrics recommends _____.

eating enough to cover daily energy needs losing excess fat without reducing lean mass

If Valerie consistently expends 2200 calories and consumes 2000 calories per day, what is her net energy balance over time?

excessive caloric intake decreased physical activity

Over time, the rate of weight loss slows because you need _____ calories to maintain your new body weight.

fewer

When focusing on weight control, it is important to consume _____. Choose all that apply.

fewer energy-dense foods more nutrient-dense foods

When starting a new exercise program, an individual should _____.

gradually progress in exercise intensity adhere to general safety principles for the selected activity be aware of meal timing and activity

The benefits of physical activity for weight loss may include _____.

improvements in aerobic fitness and insulin sensitivity maintenance of or increases in lean body mass maintenance of resting energy expenditure

When weight is lost through an exercise program alone, most of the body-weight reduction comes from body-fat stores, particularly _____.

in the abdominal area

An individual's initial level of physical fitness is an important determinant of exercise ______ during early stages of training.

intensity

The _____ of exercise can be expressed or estimated using percentage of VO2 max or measured heart rate.

intensity

In order to increase adherence to an exercise program, one should consider _____.

keeping a record of exercises performed setting both short- and long-term goals

After rapid weight loss at the beginning of a diet program, the rate of weight loss slows because _____.

less body water is being lost

Adding physical activity to a diet program can maintain or increase lean body mass and, as a result, help _____

maintain resting energy expenditure

Adding physical activity to a diet program can maintain or increase lean body mass and, as a result, help _____.

maintain resting energy expenditure

Walking, swimming, and rowing are examples of the _____ of exercise.

mode

Keeping track of your weight by self-weighing _____ can help you to take steps to stop weight regain as soon as it occurs.

on a day-to-day or weekly basis

Factors involved in the amount of calories needed to maintain one's body weight include _____

resting energy expenditure age current body weight

Regular _____ is associated with successful weight loss and maintenance in 85% of National Weight Control Registry participants.

self-monitoring of weight

The _____ of weight control proposes that body weight cannot be adjusted to a new level by environmental factors such as physical activity or by various weight-loss interventions.

set-point theory

A daily exercise bout is usually subdivided into three phases: warm-up, _____, and cool-down.

stimulus period

Balanced weight-loss diets that are based on sound principles are those _____.

that are suited to your current lifestyle and personal preferences

In a commercial weight-loss program, _____.

the diet should contain no less than 1000-1500 calories per day the diet should provide at least 100% of the RDA for essential nutrients

The mode of exercise should involve large muscle groups, which would include _____. Select all that apply.

the legs the arms

When determining calorie needs for weight loss, it is necessary to know both how much weight you want to lose and how many calories you need to consume daily _____.

to maintain your current body weight

A diet that supplies less than 800 kcal per day and is often referred to as a modified fast is known as a _____.

very-low-calorie diet

Much of the initial weight loss experienced when reducing daily caloric intake is from loss of _____.

water

Weight loss is typically greater in the first several days of a reduced-calorie diet plan because of _____.

water loss associated with reduced glycogen stores decreases in body carbohydrate stores

Angela is 1.7 meters tall and has a target BMI of 23. Calculate her target body weight in pounds.

146

How much is considered the maximal amount of medically unsupervised weight an adult should lose in one week?

2 pound

How many weekly minutes of moderate physical activity does the ACSM recommend for the maintenance of weight AFTER weight loss?

250 minutes or more

The dietary recommendations for weight-maintenance and weight-loss practices provided by the AAP include ____

55-65% from carbohydrate 15-20% from protein

Sara is 1.6 meters tall and has a target BMI of 24. What would be her target body weight in kilograms?

61

What are the two primary factors one needs to know in order to estimate calorie needs for weight loss?

An estimate of the amount of weight that one wants to lose An estimate of the calories needed to maintain one's current weight

Multiple Choice QuestionYour Answer incorrect According to the Food Exchange System, which of the following represents the appropriate serving size for an "exchange"?

1 cup milk

For growing children who need to lose excess fat, the maximal recommended medically unsupervised weekly weight loss is about _____.

1 pound

It has been suggested that walking an extra ______ steps per day and eating ____ fewer calories per day may help prevent the average weight gain of 1-3 pounds per year.

2000; 100

The dietary recommendations for weight-maintenance and weight-loss practices provided by the AAP include ____.

55-65% from carbohydrate 15-20% from protein

Which of the following statements correctly describes the treatment of overweight and obesity in adults?

A lifetime commitment is fundamental to successful weight loss and weight maintenance.

Which of the following options correctly describe very-low-calorie diets (VLCD)?

Are often referred to as modified fasts Typically contain less than 800 kcal per day Should only be administered under medical supervision

Why might calorie counting be helpful during a weight-loss diet?

As calorie counting is practiced, it becomes easier to select low-calorie, nutrient-dense foods.

Which of the following are important factors in adhering to a regular exercise plan?

Self-motivation Convenience of exercise Blocking out time in your daily schedule specifically for exercise

_____ is the theory that exercising a specific body part, such as the thighs, will facilitate the loss of body fat from that spot.

Spot reducing

Recommendations for the prevention of obesity on a large scale include _____.

creating government standards for food advertisements to children schools scheduling daily physical education classes as well as providing opportunities for physical activities after school encouraging community structures such as bike paths and playgrounds

Factors involved in the amount of calories needed to maintain one's body weight include _____.

current body weight age resting energy expenditure

Weight loss is typically greater in the first several days of a reduced-calorie diet plan because of _____. Select all that apply.

decreases in body carbohydrate stores water loss associated with reduced glycogen stores

The theory of spot reducing, during which isolated exercises are used in an attempt to deplete local fat deposits in specific body areas, _____.

does not appear to be effective

The two major components of the stimulus period are _____ of exercise.

intensity and duration

In a low-calorie weight-loss plan that is nutritionally balanced, the recommended _____ one should consume are 2 skim milk, 5 very lean meat, 5 starch, 2 vegetable, and 2 fruit.

minimum number of exchanges per day

The ACSM position stand on appropriate physical activity interventions for weight loss recommends _____-intensity exercise, which is appropriate for overweight individuals.

moderate

During a weight-loss exercise program, _____ might actually increase in amount from the stimulating effect of exercise.

muscle tissue

A commercial weight-loss program should _____.

offer nutrition education that stresses permanent lifestyle changes to eating habits contain both aerobic and resistance exercise components establish a reasonable weight goal

One key concept for weight control is to restrict _____.

portion sizes

The key to calorie counting is keeping track of _____.

portion sizes

If Carlos consumes more calories than he expends, his net energy balance will be ______.

positive

Sound principles for balanced weight-loss diets include _____.

providing foods from a variety of food groups providing reduced calories as well as adequate essential nutrients

The _____ of weight control proposes that bodyweight cannot be adjusted to a new level by environmental factors such as physical activity or by various weight-loss interventions.

set-point theory

Caffeine, a stimulant drug, may be found in _____.

weight-loss dietary supplements tea coffee