Ch. 7

There are approximately 3500 kcal in ______ of fat tissue.

1 pound

For a successful weight loss, an individual needs to decrease calorie intake, incorporate positive behaviors that promote health, and do ______.

150 to 300 minutes or more of moderate-intensity aerobic activity each week

Approximately how many calories are in one pound of fat tissue?

3500

Select all that apply Choose examples of healthy social support that can make weight management easier.

A RDN reminding you to record your food intake Joining a group with similar weight loss goals Friends praising you for you accomplishment

Select all that apply The incidence of obesity in the United States, now considered an epidemic, has prompted the FDA to bring together which of the following sectors to tackle the obesity issue?

Academia Government Industry Public health community

Select all that apply Select the true statements concerning body weight among North American adults.

Achieving and maintaining a healthy weight lowers the risk of developing type 2 diabetes. Almost 75% of adults are overweight or obese. Prevention of an overweight condition in the first place is the most successful approach to maintaining a healthy body weight.

Select all that apply Which of the following factors are used to calculate Estimated Energy Requirements for adults with the Food and Nutrition Board's formula?

Age Weight Height

The ratio of body weight (in kilograms) to height (in meters)2 is the _____.

BMI

Rank the categories of energy use from highest to lowest.

Basal Metabolic Rate (BMR) Physical Activity Thermogenesis

Select all that apply Which of the following are the top three contributors to the calories expended by the body each day?

Basal metabolism Thermic effect of food Physical activity

Select all that apply Select the most reliable treatments for the condition of overweight or obesity.

Behavior modification Increased physical activity Decreased calorie intake

______ uses x-ray technology to determine body composition.

DEXA

Select all that apply What technique could be used to determine the amount of calories a person expends each day?

Direct calorimetry Equations taking into account height, weight, physical activity, and age Indirect calorimetry

Select all that apply What are some strategies that are helpful with controlling hunger?

Drink a glass of water before a meal. Consume a high-fiber snack. Eat slowly.

Which of the following components of total energy expenditure is most easily altered to achieve weight management goals?

Energy for physical activity

True or false: A diet that promotes quick weight loss and limits food selections is probably a reliable diet plan.

False

True or false: Upper-body obesity is associated with decreased risk for hypertension and diabetes.

False

Which of the following factors are used to calculate Estimated Energy Requirements for adults with the Food and Nutrition Board's formula?

Height Age Weight

What part of the body closely monitors and regulates body fat?

Hypothalamus

______ calorimetry predicts energy needs by measuring the amount of heat released by a person.

Indirect

Select all that apply Which of the following statements are true about dual energy x-ray absorptiometry?

It can be used to assess bone mineral density. It measures body fat by passing a small dose of radiation through the body. It is considered the most accurate determination of body fat.

Which is true regarding healthy body weight?

It can lead to a long and healthy life.

Which of the following statements are true about dual energy x-ray absorptiometry?

It measures body fat by passing a small dose of radiation through the body. It is considered the most accurate determination of body fat. It can be used to assess bone mineral density.

Why do individuals with higher amounts of muscle mass, have a higher BMR?

Lean tissue is more metabolically active than adipose tissue.

Which of the following would NOT be a valid way to measure or estimate the amount of energy used by the body each day?

Measurement of food intake from the various food groups

Select all that apply For many people who have lost weight, maintenance of weight loss is the hardest part. Select the "3 Ms" that assist efforts at weight maintenance.

Movement Monitoring Motivation

Select all that apply Choose the three categories of energy used by the body.

Physical Activity Basal Metabolism Thermogenesis

Select all that apply Energy balance is thought of as energy input versus energy output. Identify the components that contribute to the "energy output" of this equation.

Physical activity Metabolism Digestion

Select all that apply Which of the following are ways that nurture, rather than nature, may promote obesity?

Physical inactivity High-fat diets

Which of the following individuals is in energy balance (equilibrium)?

Ray consumes 2400 kcal per day and expends 2400 kcal per day.

Resting metabolic rate (RMR) is ______ basal metabolic rate (BMR).

Resting metabolic rate (RMR) is ______ basal metabolic rate (BMR).

Which of the following contributes the least to the calories that are used each day by the body?

Thermogenesis

True or false: For an overweight or obese person, moderate weight loss is likely to lower blood pressure, fasting blood glucose, and LDL cholesterol.

True

True or false: Poverty in the United States is associated with obesity.

True

Select all that apply Treatment for overweight and obesity should be

a lifestyle change. long term.

Excess fat located near the ______ increases a person's risk for obesity-related chronic disease.

abdomen

Select all that apply Environmental factors that may promote obesity include

abundance of fast food establishments. lack of safe outdoor recreation facilities. stressful work conditions.

Telltale signs of an unreliable diet include all of the following EXCEPT

adapts to individual habits and tastes.

The amount and location of ______ in the body are important predictors of cardiovascular disease risk.

adipose tissue

Select all that apply A weight loss regimen on the internet claims that 10 minutes of physical activity each day is all you need to lose weight. A more successful plan would

also include dietary strategies to reduce energy intake. also include behavior modification strategies, such as self-monitoring of diet and exercise.

The method used to estimate total body fat that uses a low-energy electrical current is known as

bioelectrical impedance.

Direct calorimetry measures the amount of

body heat released by a person

A ______ is the instrument used to determine the calorie content of a food.

bomb calorimeter

For Drew, watching movies and eating popcorn go hand in hand, but he has resolved to stop eating popcorn at movies. Instead of eating popcorn, he plans to take a bag of grapes with him the next time he goes. This is an example of ______.

chain-breaking

Treatment for overweight and obesity is similar to treatment for ______.

chronic disease

Select all that apply A diet plan promoted in a fashion magazine states, "Eat all you want and lose 10 pounds in 2 weeks." This statement does NOT agree with sound weight loss recommendations, such as

control problem eating behaviors. set a goal of one pound weight loss per week.

Select all that apply Choose the factors that are environmental and can promote weight gain.

culture social and economic status advertising

If height, weight, and physical activity level are held constant, energy requirements ______ as an adult ages.

decrease

Select all that apply Identify the components of energy output not involving basal metabolism.

digestion of nutrients physical activity absorption of nutrients

Select all that apply Individuals with a healthy BMI should ______, rather than follow a specific diet.

engage in regular physical activity focus on maintaining current weight learn to accept one's unique body characteristics

The energy input that is part of the energy balance equation includes calories from ______.

food intake

Bioelectrical impedance is based on the assumption that fat tissue has proportionately ______ electrical resistance than lean tissue.

greater

Select all that apply Various agencies have come together to help reverse the obesity epidemic. Recommendations from these groups include marketing programs that promote ______.

healthy eating active living

During physical activity, a lot of energy is lost as ______.

heat

Select all that apply What two measurements are needed to evaluate Body Mass Index?

height weight

Select all that apply Which three factors contribute the most to a successful long-term weight loss and maintenance plan?

high fiber intake regular physical activity nutrient-dense food intake

The dietary approach that has been most successful in long-term studies is the primarily plant-based, ______ approach.

high-fiber

For bioelectrical impedance to be accurate, ______ must be adequate in the person being accessed.

hydration

Select all that apply What are some changes, other than calorie restriction, a person can make to be successful at weight loss?

identifying behaviors that lead to weight gain drinking plenty of water eating five servings of fruits and vegetables a day

Select all that apply The benefits of an active lifestyle include ______.

improved bone health reduced stress improved sleep decreased risk of chronic disease

Select all that apply A well-balanced weight loss program would recommend that the rate of weight loss should ______.

include a period of weight maintenance for a few months after 10% of body weight is lost be slow and steady evaluate the need for further weight loss after 10% weight loss is achieved

Increases in lean body mass will ______ basal metabolic rate.

increase

Select all that apply The benefits of physical activity on body composition and metabolic rate include

increased lean muscle mass. decreased fat mass. increased metabolic rate. increased bone density.

As lean muscle mass increases as a result of physical activity, metabolic rate

increases.

Which activity will increase the metabolism the most?

increasing muscle mass through strength training

If Craig desires to increase his basal metabolic rate (BMR), he can modify his

lean body mass.

A 150-pound person with 30% body fat will weigh ______ hydrostatically (i.e., in the water) compared to a 150-pound person with 20% body fat.

less

The "3Ms" -- motivation, movement, and monitoring foster success at weight loss _____.

maintenance

The bomb calorimeter works by ______.

measuring the heat given off by a food as it is burned

A behavioral strategy that involves becoming aware of and enjoying the entire eating experience - from the origins of the food to the effects it has on the body - is called

mindful eating.

Three key components of a sound weight-loss program are control of calorie intake, increased physical activity, and ______.

modifying lifestyle behaviors

Metabolic rate, fuel use, and brain chemistry are all examples of the influence of ____ on body weight.

nature

Novelty diets that exclude a food group or include only one or two foods are based on _____.

no scientific merit

The public, private, and non-profit organizations are currently working together to find a solution to the public health crisis of __________, now considered an epidemic in the United States.

obesity

Being ______ will increase your risk for hypertension, hypercholesterolemia, hyperglycemia, android fat distribution, and obesity-related diseases.

overweight

Improved sleep, reduced stress, and improved bone health are all benefits of ______.

physical activity

Identify the components of energy output not involving basal metabolism.

physical activity absorption of nutrients digestion of nutrients

Select all that apply Engaging in mindful eating includes the conscious awareness of ______.

pleasant flavors, textures, and tastes of foods how the food was prepared hunger cues

The dietary approach that has been most successful in long-term studies is the ______ approach.

primarily plant based, high-fiber

Select all that apply The energy required for the thermic effect of foods is due to the ____ of nutrients.

processing digestion absorption

Select all that apply Choose common characteristics of unreliable fad diets.

promote rapid weight loss critical and skeptical of the medical community limit food selections

Select all that apply Which of the following are social systems that may be helpful with weight control?

registered dietitians weight control professionals weight loss support groups supportive family members

Select all that apply Which of the following contribute to basal metabolism?

respiration the activity of the liver, brain, and kidney heart function

When assessing a person's metabolic rate, the ______ metabolic rate is calculated if the individual has not fasted and/or not rested for 12 hours prior to the test.

resting

Foods that are high in fiber and water promote

satiety

Bioelectric impedance is used to estimate body fat content by _____.

sending a painless, low-energy electrical current through the body and measuring the resistance to the electrical flow

The theory that says weight is maintained through internal regulatory controls making it difficult to lose weight is called the ______.

set-point theory

Drew walks past the vending machine on his way to his office. Often he is tempted to grab a snack when passing by. If Drew purposely enters his work place by a different entrance so he does not walk by the vending machines, he is applying the ______ concept of behavior modification.

stimulus control

Select all that apply The set-point theory of weight maintenance proposes that ______.

the body closely regulates the body weight and body fat content humans have a genetically predetermined body weight or body fat content

The set-point theory of weight maintenance proposes that ______.

the body closely regulates the body weight and body fat content humans have a genetically predetermined body weight or body fat content

Select all that apply Which activities are part of a measurement of basal metabolism?

the work of the liver, kidneys, and brain beating of the heart respiration

The energy used for the digestion, absorption, and processing of food is called the

thermic effect of food.

Which individual has a lower body fat if both individuals weigh 150 lbs. on dry land?

underwater weight = 5 pounds

Select all that apply The dieting mania stems from ______.

unrealistic weight expectations lack of an appreciation for the natural variety in body shape and size

All of the following are reliable treatments for obesity except ______.

using diet pills

Select all that apply The following are "red flags" that should warn you that a diet may not be safe or effective.

weight loss testimonials from famous people required use of expensive supplements or meal replacements no need for exercise