NSC101: Chapter 9

All of these are important strategies to maintain a healthy body weight: 1. Set achievable and realistic goals. 2. Keep a diet record. 3. Stay physically active. 4. Include balance and nutrient density in diet. 5. Reduce carbohydrates to 40 percent of total caloric intake.

1, 2, 3, and 4 only

the thermic effect of food can contribute up to ____% of the calories you use each day

10

Most dieters can lose weight safely on an eating pattern providing approximately _____ calories per day for women and _____ calories per day for men while still meeting nutrient needs.

1200 to 1500, and 1500 to 1800

A man at a healthy weight is most likely to have a body fat percentage of _______

18-20 percent

Which food item has the greatest energy density?

39 grams of vanilla ice cream that provides 155 calories

Which of the following is true of successful weight loss?

Adopting healthy eating patterns, increasing physical activity, and behavior modification can lead to successful weight loss.

the health risks from obesity are evaluated with the ______- disease risk profile, and waist circumference.

BMI

the two major drawbacks of using __________ is that it does not tell us the location of the fat and the composition of an individual's weight.

BMI

which individual needs to urgently lose weight?

BMI greater than 30

An individual needs to take in enough __________ each day to cover their energy expenditure needs. Too many promotes weight gain; too few promotes weight loss.

CALORIES

which statement about the body's response to energy surplus is false?

Excess amino acids are stored in the muscles.

Which of the following hormones is released by the stomach cells to stimulate appetite?

Ghrelin

What is not a risk of being underweight

High risk of developing heart disease

Which of the following statements is true of the basal metabolic rate (BMR)?

It is higher for children and pregnant women.

Which of the following statements about BMI is correct?

It lies in the range of 18.5 to 25 for healthy individuals.

You are weighing the players of a football team, and based on their BMI values they appear to be obese. What would you conclude based on the above data?

Their high muscle mass is probably responsible for the elevated scale weights.

Which of the following statements regarding behavior modification for weight control is true?

Thinking habits are just as important as eating habits to achieving a healthy body weight.

T/F: The built environment, limited physical activity, lack of access to fresh foods, and the overabundance of cheap, highly processed food contribute to obesity.

True

What is a beneficial role of physical activity in weight loss?

Working out builds muscle, and lean muscle tissue burns more calories per pound than fat does.

Exercising more than 250 minutes per week, when combined with _______________ promotes weight loss and may prevent regain after loss

a lower calorie intake

Which group is least likely to carry excessive intra-abdominal fat?

active women in their reproductive years

the equation used to calculate a person's Estimated Energy Requirement (EER) includes all of the following EXCEPT:

actual calorie intake

Eating French fries at the fair because they smell so good, having a dessert after a large meal, and eating a large holiday meal are examples of __________ being the primary motivator to eat

appetite

______________ is the largest contributor to the calories you expend each day.

basal metabolism

When do people generally weigh the least?

before breakfast

The proportions of muscle, bone, and fat that make up an individual's body weight is their

body composition

What type of adipose tissue is abundant in hibernating animals and human infants and was recently identified in human adults?

brown adipose tissue

What is the "female athlete triad"?

c. three associated medical problems: low energy availability, amenorrhea, and osteoporosis

The "energy in" side of the body's energy budget is measured in _____ that are obtained from foods and beverages.

calories

Instant changes in body weight are most likely the result of all the following except:

changes in lean tissues such as muscles

Because body mass index (BMI) does not distinguish how much of a person's weight is fat and the distribution of that fat, BMI may not be accurate for all of these groups EXCEPT which one?

children

Characteristics of patients with anorexia nervosa include:

denial of being severely underweight

Achieving successful weight loss and maintaining the weight loss involves _________ _________ __________ _________ ___________, adopting a healthy eating pattern, and practicing a regular habit of physical activity.

following positive behavior modification techniques

What does the "energy in" side of the energy balance equation include?

food and beverage intake

_____________ a powerful hunger-stimulating hormone, will stimulate appetite and increase body weight and fatness.

ghrelin

_____________ produced in the stomach, is the hunger-stimulating hormone. Conversely, ___________ is released from fat cells and helps to create the feeling of satiety and suppresses appetite

ghrelin, leptin

Which of the following is LEAST likely to occur as a symptom of anorexia?

high body temp

Which types of foods can sustain feelings of fullness longer than other foods?

high fiber foods

To maintain energy balance, an individual's energy intake should be equal to what?

his or her total energy output

Fad diets are successful in the short term because they

induce a calorie deficit

What is the most likely primary source of fuel for the central nervous system after a person refrains from eating for 10 days (a prolonged fast)?

ketone bodies

Which of the following helps feed the brain during prolonged fasting or carbohydrate deprivation?

ketone bodies

The thermic effect of food contributes to the total energy expended in a day because:

metabolism remains elevated for several hours after a meal

Increased physical activity maintains healthy __________ tissue, which burns more calories per pound compared to other tissue.

muscle

Gradual weight loss is preferred to rapid weight loss because it spares:

muscle mass

What is the most likely source of glucose fuel for the central nervous system after a person has refrained from eating for one whole day (a short fast)?

protein from lean tissue

A measure of energy output taken while a person is awake but relaxed is called the ___

resting metabolic rate

Successful weight loss occurs when people believe they have ____________, the ability to control their weight gain.

self-efficacy

Counteracting efforts to lose weight by dieting, which theory states that the body's regulatory controls tend to maintain a particular body weight over time?

set-point theory

The _____-_______ _________ states that the body's internal control system maintains a certain body weight for people over a certain period.

set-point theory

Which of the following techniques is used to measure the concentration of subcutaneous fat on the back of the arm?

skin fold test

All of the following factors are associated with a high basal metabolic rate except:

starvation

T/F: One's BMI can be calculated by dividing one's weight (in kg) by one's height (in m2).

true

Which individual is at an increased risk of dying in a famine, losing life to a wasting disease, and experiencing a poor outcome from surgery due to inadequate nutrient stores?

underweight

Fat located deep in the abdominal area, near organs is called ____________________ and poses more risk for disease than does fat located subcutaneous or below the skin

visceral fat

The two primary goals of treatment for bulimia nervosa are steady maintenance of _________ and prevention of _________ gains and losses.

weight; cyclic