Chapter 11 - Weight Management
carbohydrate
consuming ________ sources after exercises is recommended to replace muscle glycogen
appears to be beneficial to maximize muscle hypertrophy, and possibly strength and power
consuming protein within a short time after completing a resistance-training workout appears to potentially maximize muscle
1 pound
for growing children who need to lose excess fat, the recommended weekly weight loss is about
100
how many calories are in a high-fat meat exchange
high LDL-cholesterol high total cholesterol heart disease
high-calorie, high-fat diets may be specifically contraindicated for an individual with a history of
1-2
it is advised that an individual may safely lose up to __________ pounds per week, unsupervised
1. 5-10 minutes of low-intensity activity 2. 5-10 minutes of stretching
list the correct order for performing a beneficial cool-down after exercise
schools scheduling physical activity classes to be mandated more often creating government standards and regulations encouraging community structures supporting walkability
recommendations for the prevention of obesity can include
45-65%
the acceptable macronutrient distribution range for carbohydrates is
strength muscle mass body weight
resistance-training programs generally have the purpose of increasing which of the following
increased
the _________ in pressures that occur within the body when straining to life weights and hold one's breath at the same time can be dangerous to some individuals.
exercise intensity
the higher the _______, the more calories expended per unit of time
milk proteins, specifically whey and casein proteins, are of the highest quality
the highest quality proteins are considered to be
creating a calorie deficit
the key to successful weight loss is
circuit weight training
the method in which the individual moves rapidly from one exercise of strength training to the next is
true
true or false: including daily physical activity in one's lifestyle may help decrease the risk of developing certain types of cancers
cellular glycogen will increase muscle mass may increase
when a sedentary individual begins a regular exercise program
low-fat milk water
which beverages should be encouraged by most adults on a regular basis
high, low
___________-volume, _______-calorie foods (such as vegetables) can help provide greater satiety for weight loss
single, 8-12
_____________ sets of _________________ RM are recommended and sufficient for general health-related benefits
higher, multiple
______________-volume, _______________-set programs are recommended for maximizing muscular hypertrophy
3,500
about how many excess calories are necessary to gain a pound
tea coffee weight loss supplements
caffeine, a stimulant drug, may be commonly found in
may be ineffective and/or inadequately researched
dietary supplements for weight gain
egg whites egg substitutes
examples of foods that can be consumed to icnrease lean-protein intake at breakfast could be
you may be more susceptible to injury as your muscles have to contract rapidly your muscles have to contract rapidly to slow the weights down as you reach the starting position. This necessitates the development of a large amount of force that may tear some muscle fibers or connective tissue and cause muscle soreness.
if you lower weights rapidly
curb
intense exercise may ____ appetite on a short-term basis
stress more than one muscle group
most resistance exercises
water
much of the initial weight loss experienced when reducing calories is from losses of
increases
physical activity __________ overall energy expenditure
increasing overall energy expenditure raising post-exercise resting energy expenditure
physical activity aids in weight control by
increasing
research suggests that ______ dietary protein content, while keeping carbohydrates constant, may produce a sustained decrease in calorie intake
restricted calorie intake
research suggests that the primary reasons individuals lose weight on low-carbohydrates, high fat diets is due to
150
the ACSM recommends a minimum of ____ minutes of exercise weekly for most individuals
food diary
what can be helpful and convenient tool to determine the number of calories you consume daily
individuals with obesity-related disease individuals with body weight greater than 30% of their healthy weight
who are good candidates for a very-low calorie diet
frequency
______ of exercise is how often an individual participates in activity
250 minutes or more
how many weekly minutes does the ACSM recommend of moderate activity for the maintenance of weight AFTER weight loss?
muscle hypertrophy
increasing muscle mass may also be called
puberty
males and females generally maintain similar energy needs until
boosting self esteem helping maintain lower body weight helping a person stay physically fit helping with weight loss
the benefits of psychical activity include
more
the body generally compensates for increased energy expenditure from long-term physical activity habits by consuming _______ energy
They are safe. They can enhance muscular strength and power. They can help increase resistance to sports-related injuries. They may provide some health benefits, such as psychosocial well-being. They may promote the development of exercise habits.
the following benefit(s) are cited specifically for youth involved in resistance-training programs:
Exercise Sequencing
the principle of _________________ suggests that one should perform exercises in a logical order to prevent unnecessary fatigue
Valsalva phenomenon
the response that occurs when an individual holds his/her breath for a prolonged period during strenuous exercise is known as the _________________ phenomenon
Fasle. Although exercise does cost Calories, the amount expended during resistance training is relatively small compared to more active aerobic exercise. Resistance training can be a high-intensity exercise, but the time spent actually lifting during a typical workout is usually short, therefore limiting the number of Calories used.
true or false: resistance-training exercises generally expend more calories than high-intensity aerobic exercises
true
true or false: the set point theory of weight management proposes that humans have a genetically [redetermined body-fat content
thermic
variables included in energy expenditure include resting energy expenditure, physical activity levels, and the ________ effect of food
incorporate both aerobic and resistance-training activities
when attempting to gain body weight, in addition to increasing caloric intake, one should
Increase your caloric and protein intake Start a resistance-training exercise program eliminate smoking and caffeine
when attempting to gain weight, one should
modification
Three key components of a sound weight-loss program are control of calorie intake, increased physical activity, and behavior _____________
multiple, more
__________________ sets with _______________ repetitions are the focus of training for local muscular endurance
3 pounds = [3(10*365)]/3500 (there are 3500 calories in a pound of fat)
according to recent, evidence based weight loss prediction formulas, a calorie deficit of 10 kcal per day will lead to a loss of about _____ within 3 years
1. Have an acceptable purpose for the weight gain 2. Calculate your average energy needs daily 3. Keep a 3- to 7-day record of what you normally eat 4. Check your living habits 5. Set a reasonable goal within a certain time period 6. Increase your caloric and protein intake.. 7. Start a resistance-training exercise program 8. Use a good cloth or steel tape to take body measurements before and during your weight-gaining program.
effective methods for maximizing weight gains in muscles mass include
increasing
for individuals attempting to lose weight but maintain lean body mass, ___________ the percentage of energy intake from protein may be recommended
less than 50g (% of Fat * Daily calories / 9Calories per fat gram) = ((0.30*1500)/9) = 50
if an individual consumes 1500 calories per say, and she is keeping her total calories from fat under 30%, how many grams of fat should she eat
positive
if carlos consumes more calories than he expends, his net energy balance will be
fat and sugar
reducing the amount of calories from ___ in the daily diet may be very effective in promoting weight loss
muscle mass
resistance training can prevent sarcopenia, which is the age-associated loss of
include both concentric and eccentric exercise, which are incorporated into most machines and free weights.
the acsm recommends that an exercise program should
Lose excess fat without reducing lean muscle mass or causing dehydration, both of which can impair performance. Eat enough to cover the energy costs of daily living, growth, building and repairing muscle tissue, and participating in sports.
the american academy of pediatrics recommends
pregnancy and lactation
the calorie-per kilogram requirements generally decrease as we age, with the exception(s) of
white meat chicken 99% fat-free ground turkey egg whites
the following are considered lean protein sources
testosterone insulin-like growth factor human growth hormone
the following hormone(s) can generally be involved in muscle growth
added sugars added fats
the following should be limited in a weight-loss diet
total body weight
the most significant factor in determining daily caloric needs to maintain weight is
age, 220
to find your age-predicted maximal heart rate, subtract your ______ from ______________
low, high
to train for muscular endurance, one should combine a _____________ resistance with a _________________ of repetitions
false
true or false. a nutritionally-balanced weight loss plan must be very rigid and allow no substitutions for successful weight loss
false
true or false: muscle mass may be increased simply by increasing consumption of protein
prevent overuse injuries be effective for cross training prevent boredom of exercise
versatility of exercise can
0.5-1.0
a weight gain of approximately ______ pound(s) per week of muscle mass is a reasonable goal
100% of the RDA for essential nutrients no less than 1,000 - 1,500 calories per day
a weight loss diet plan should contain
50 pounds
caroline is a 35-year-old woman who is 5 feet, 5 inches tall and weighs 160 pounds. To maintain her current weight, she requires about 2500 kcal per day. If she reduces her energy intake to 2000 kcal per day, she will eventually lose about ________ throughout the next three years
Sugar sweetened beverages
consumption of which of the following adds significantly low-quality calories and contributes to the obesity epidemic
Each number on the scale corresponds to a subjective feeling or exertion
how does the RPE scale work with regard to determining exercise intensity
increasing in size
over time, muscle cells tend to adapt to stress of strength-training by
64 (22*1.7^2)
sara is 5 feet 7 inches tall and desires a BMI of 22. What should her target weight be in kg
behavior modification increased physical activity decreased calorie intake
select the most reliable treatments for the condition of overweight obesity
administration under medical supervision 400-800 kcal consumption per day meal replacements in liquid form modified fasting
the characteristics of the very-low calorie diet include
1. controlling calorie intake 2. increasing physical activity
the components of a sound weight-loss program include
fat
the conventional "3500-kcal rule" was based on the amount of energy stored in one pound of
low-fat, high-fiber
the dietary approach that has been most successful in long-term studies , and in the national weight control registry, is the _____ approach
high-fiber
the dietary approach that has been successful in long=term studies and through the national weight control registry is the low-fat, ____________ approach
Obtain from the diet approximately 55-65 percent of energy from carbohydrate, 15-20 percent from protein, and 20-30
the dietary recommendations for weight-maintenance and weight-loss practices include
1. Establish realistic weight-loss goals. A loss of 10 percent can produce significant health benefits. 2. Establish weight loss as a high priority; commit to permanent lifestyle changes. 3. Think about this priority before eating. 4. Take small helpings deliberately as a means to control your weight. 5. Plan for a modest daily energy deficit, about 300-500 Calories, which will result in a gradual weight loss.
the following tips could help with behavior-modification for weight loss
progression
the principle of ________________ suggests that one must increase the amount of resistance over time in order to continue to get the proper stimulus for sustained muscle growth
more; less
the strength-endurance continuum suggests the _______ weight you lift, the _________ repetitions you can do
may not occur if the individual is gaining lean mass while losing fat mass
upon initiation of a new exercise program, weight loss
estimate amount of weight that one wants to lose estimate of calories needed to maintain current weight
what are the two primary factors one needs to know in order to estimate calories needs for weight loss
50-85
what is the recommended percent of maximum heart rate range for optimal training effects
for beginners, resistance training should generally be done about 3 days per week, with a rest or recuperation day in between
when the first beginning a weight-training program, the recommendation is to lift weights _______ days per week in order to allow for recuperation
the body will adapt to exercise stress in ways beneficial to performance enhancement
when utilizing periodization, the concept suggests that the body adapts to exercise stressors
increasing physical activity
which is an example of a logical approach to weight loss
light jogging walking
which of the following activities would be appropriate for a warm-up before an aerobic workout? select all that apply
maintains fat-free mass during weight loss helps maintain REE during weight loss
which of the following are benefits of incorporating resistance-training into your workout routine? select all that apply
nautilus apparatus barbells dumbbells
which of the following piece(s) of equipment are appropriate for strength training plans intending to gain significant muscle mass
underestimating calorie intake adaption to exercise routine
which of these are possible explanations for weight-loss plateau? select all that apply
multiple, fewer
___________ sets with ______________ repetitions are recommended to maximize strength and power
18.5
a BMI below ) is classified as underweight and may signify malnutrition
stimulus control
a behavior modification principle used by psychologists that is geared towards weight loss and management includes
you are probably exercising too hard for general health maintenance purposes
a general rule of thumb for exercise intensity is that if you cannot maintain a conversation while exercising
protein
a high-______breakfast has been shown to reduce daily hunger, provide satiety.....
very low-calorie diet
a liquid diet that supplies about 400 - 800 kcal per day, mostly in the form of protein and carbohydrates, is known as
increase
according to the principle of progressive resistance, one must ____________ the amount of weight resistance in order to continue strength gains over time
duration
an individual running 5 miles, compared to running 1 mile, will lose more weight. this is an example of increased
intensity
an individual's initial level of physical fitness is an important determinant of exercises ____ during early stages of training
specificity
if an athlete strength-trains a certain muscle group in order to gain mass in that muscle, he/she is utilizing the principle of
burn the greatest total calories possible during the period of exercise
if an individual wants to burn calories to lose body fat, he/she should most importantly
decrease
if height, weight, and physical activity level are held constant, energy requirements ________ as an adult ages
low
in a balanced weight-loss plan, _______-glycemic-index foods with dietary fiber, moderate fate, and protein may help suppress appetite
2
in a recommended low-calorie weight-loss plan that is nutritionally balanced, what is the minimal number of vegetables servings one should consumer per day
one should consume larger portion sizes within a healthful diet
in order to gain weight
One is to increase the amount of resistance or weight that you use; the other way is to increase the number of repetitions and sets you do.
in order to increase the volume of work to stimulate overload, one can perform two (2) of the following options
making time available for exercise finding ways to self-motivate
in order to make exercise a lifelong habit, one should consider
concentric, eccentric
in regards to the bicep muscle, the up-phase of a pull-up utilizes the __________ method, while the down-phase utilizes the _____ method