Nutrition Exam 4

Resistance exercise and aerobic exercise both bring about health related benefits. Which of the following statements regarding these health beneifts is true?

Aerobic exercise programs burn more kcal than resistance exercise.

To calculate an individual's resting energy expenditure (REE), informaation about the person's gender, height, weight, physocal activity, and ____ are needed.

Age

Izzy is overweight and motivated to lose 20lbs over the next six months. Drag each of the following suggestions to reduce overeating into the correct category.

Food Purchasing- Do not shop when hungry Prepare a shopping list with healthy options Food preperation and serving- Limit use of added sugars and unhealthy fats in meal preperation Use a small plate. Self-discipline and self-control- Check weight regularly. Create a modest 300-500kcal per day energy deficit.

Which of the following dietary supplements have been shown in the research to help increase muscle mass in conjuction with resistance training?

Creatine monohydrate Protein

Complete the following statements by dragging the correct arrow to demonstrate ways to implement the principle of progression in a workout.

DOWN rest periods between intervals UP Incline while running at a constant speed UP number of reps performed DOWN days of between workouts UP speed while biking same route to work

Which of the following have been identified. The National Weight Loss Registry as key behaviors of individuals who have successfully lost weight and maintained this weight loss?

Eat a low-kcal diet Weigh oneself frequently Eat a diet low in saturated fat

Vivanne is motivated and ready to lose weight that she has gained over the past 20 years. Which of the following are appropriate reccommendations you might make to Vivianne to lose weight? Check all that apply?

Eat more nutrient-dense foods Reduce intake of saturated fats Eat more fruits and veggies

Select the appropriate term to complete each statement regarding behaviors of self-discipline, self-control, and advanced planning.

Establish weight loss GOALS Commit to permanent LIFESTYLE CHANGES Think about weight loss before EATING Take small PORTIONS Plan for modest daily energy DEFICIT Check BODY WEIGHT regularly

The graph below shows the relationship between heart rate, kcal expenditure, oxygen consumption, and rate of percieved exertion and exercise intensity. Identify which factors are associated with a high exercise intensity and which are associated with low exercise intesnity.

Exercise intensity is HIGH- Oxygen consumption is high Rate of percieved exertion is high. Exercise intensity is LOW- Heart rate is low Kcal expenditure is low

Identify if the statements applies to the use of diet or exercise in relationship to weight loss by dragging the statement into the correct column.

Exercise- Loss in body fat and gain in lean mass Maintain or raise resting energy expenditure. Diet- Rapid early weight reduction Losses in body fat and lean mass

A variety of complications may result from the improper use of very low-calorie diets (VLCDs) including fatigue, kidney stones, impaired phagocytic function, inflammation of the intestines, low blood pressure, and even death.

True

Highest DER

construction, exercise on lunch, engineer

Both dual energy X-ray absorptiometry and infrared interctance use only on measurement to evaluate body fat, fat-free mass, and bone tissue and appear to be more effective than underwear weighing.

false

As a person overeats, excess energy may be stores in adipose tissue. The increase in the number of adipocytes. or fat cells, is called

hyperplasia

The hypothalamus is an important control center in the brain that influences satiety (the feeling of fullness). Put the components of the process of satiation in order from start to finish of satiety process.

1. Sensing the flavor of food. 2. Knowledge that a meal has just been eaten. 3. Expansion and activity of stomach and intestines. 4. Brain registers satiety signals and overcomes feelings of hunger. 5. Nutrient use in liver and communication of use by hypothalamus and other parts of the brain.

Ava is a 22-year-old female who weighs 160 pounds and is 66 in

2,673 kcal

Match each of the following principles with the correct explanation of that principle.

23

Complete the statement with the correct arrow explaining how resistance exercise impacts them

24

Identify which priciple of training is represented in each scenario

25

Complete the following statements regarding dietary supplements promoted for weight gain.

28

One pound of body fat contains approximately ________ kcal potential energy

3500

Several government and professional health organizations have compiled a list of recommendations when evaluating commercial weight-loss programs. Based on those guidelines, which of the following characteristics would you recommend a person look for when evaluating a commercial weight-loss program?

Characteristics to look for in a commercial weight-loss program- The program has a nutrition-education component that stresses permanent lifestyle changes. The program includes both aerobic and resistance exercises. The program recommends cutting energy intake to no more than 800 kcal per day.

Leonera has always been a runner, but recently started adding more resistance training to her daily workout. Which of the following are important safety precautions for Leonera to consider with resistance training? Check all that apply

Have a spotter when using free weights, such as doing a bench press Learn and use proper techniques Protect your lower back Breathe properly, being sure not to hold breath

Despite advertisements and fad diet promises, there is no quick solution to being overweight. Successful weight loss comes from hard work and commitment. The most reliable approach to weight loss includes all of the following EXCEPT

Increased dietary supplement use

Tyler has decided that he wants to play football next year so he would like to put on some muscle prior to practice starting.

Limit rest periods between sets 30-60 seconds Design a program with low to moderate reps and higher weight

Lawrence is an overweight male adult embarking on his first attempt at weight loss. He has heard that in order to lose one pound of fat per week, he should cut kilocalories by 500 kilocalories per day from his normal intake. What is the theory behind the notion that a 500-kilocalorie daily deficit promotes weight loss of one pound of fat per week?

One pound of fat tissue has 3500 kcal; 3500kcal divided by 7 days in week means 500 kcal less per day will help him lose one pound of fat per week.

An ideal exercise plan incorporates variety, balance, and moderation. Determine whether each scenario os describing exercise in variety, balance, or moderation.

Variety- Bob used to run for a cardiovascular workout. After sustaining shin plints, he has taken up bicycling and swimming as non-weight-bearing cardiovascular alternatives to running. Balance- Tina used to think that doing only cardiovascular exercise was the ideal way to keep fit. Now she realizes the benefits of balance, strength, and endurance workouts interspersed with cardio. Moderation- In high school, Charlie used to run intil his knees would almost give out. Now that he is older, he values the importance of regular exercise.

complete each sentence about body composition with the appropriate term.

Your body is made up of lean tissues, also called FAT FREE MASS, and TOTAL BODY FAT, which is composed of essential fat and ADIPOSE TISSUE

Delayed puberty, weight cycling, obsessive compulsive tendencies and perfectionism are all signs or symtoms of anorexia athletica

true

By engaging in regular physical activity, a person can promote the "browning" of white adipose tissue into brown adipose tissue

true