Chapter 11 Questions

Using the ACSM standards for intensity of exercise at 50-85 percent of the heart rate reserve (HRR), calculate the target range for a 30 year old who has a resting heart rate of 70 and a predicted maximal heart rate of 190.

130-172

If a girl weighs 70 kg, about how many pounds does she weigh?

154

If an individual has a body weight of 180 pounds with a body fat percentage of 30%, what would be your recommended goal on a weight reduction program if this person desired to have body fat of 20%? Use the target body weight formula presented in the class textbook.

157.5

According to the Institute of the National Academy of Sciences, the Physical Activity Level Category of very active is the equivalent of walking at a rate of 3-4 miles per hour daily for how many miles?

17

One pound of body fat is equivalent to approximately --- Calories.

3,500

If a person had a daily exercise expenditure of 200 calories, about how many days would it take to lose 10 pounds of body fat?

50

To lose one pound of body fat per week you must develop a deficit of ---- Calories per day.

500

Which of the following statements is correct when considering very low-Calorie diets (VLCD)?

A VLCD may actually be counterproductive to the ultimate goal of long-term weight loss, as it may lead to weight cycling.

Which of the following is an accurate explanation for why an individual may not lose weight during the early stages of a weight reduction program and why is it more difficult after weight loss has occurred?

ALL THE ABOVE

The human body can lose weight from a number of its stored energy sources. Which of the following necessitates/requires the greatest caloric deficit in order to lose one pound of body weight?

Adipose tissue

A comprehensive weight-control program should include a balanced,reduced-Caloric diet and---

Aerobic exercise, resistance training, and appropriate behavior modification ALL THE ABOVE

Donald decides he needs to lose about 5 pounds. He learned that it takes a Calorie deficit of about 3500 kcal to lose one pound of fat. So, he figures that if he eats 500 kcal/day less than usual, he should lose one pound per week. Weighing himself every day at the same time in the gym, he is pleasantly surprised to find that he lost 3 pounds at the end of the first week. What most likely caused this to occur?

During the first week of weight loss, much of the weight loss can be from water, making the Calorie deficit for each pound of weight loss significantly lower than 3500 kcal/pound.

Exercise can help reduce and control body weight in which of the following ways?

Exercise may confer improvements in mood, energy, expenditure, body image, and self-esteem

A Body Mass Index above 20 is considered obese

False

Which of the following statements does NOT belong in a list of general guidelines that will help reduce caloric intake?

Fruits are high in vitamins, minerals, and fiber and are listed as free exchanges because they contain fewer than 20 Calories per serving

According to numerous well-controlled research studies, which of the following dietary supplements has been shown to be a safe and effective means to induce significant loss of body fat?

NONE OF THE ABOVE

Which of the following macronutrient diets, each with the same caloric content, has been shown to be the best for weight loss?

No differences in weight loss are noted in various macronutrient diet plans with equal caloric content

Ken's body fat is about 16% of his body weight now. He was obese most of his life (40% body fat before reducing) and reduced his body fat to 16% during 5 years of distance running. Paul, who is only moderately active also has 16% body fat and has never been fatter than this. What differences would you expect in the adipose tissue of Ken and Paul?

Paul would have a lower number of total fat cells that are larger than Ken's.

Which of the following is correct concerning the key points of an aerobic exercise program?

Practicality, enjoyment, and versatility are all important factors in an exercise program.

Athletes, such as wrestlers, who desire to lose excess body fat but help maintain lean muscle mass, may be advised to increase the proportion of their daily caloric intake from which nutrient?

Protein

Which of the following is NOT recommended in weight reduction counseling for the person who is not under medical supervision?

Reduce total daily Calorie intake to less than 500 to allow for possible low metabolic rate

Which of the following guidelines will increase the likelihood of an individual staying with an exercise program?

Set only short-term goals at the beginning of a program, as long term-goals tend to appear out of reach.

Which of the following statements relative to an exercise program for weight maintenance or loss is true?

The mode of exercise should involve large muscle groups that are activated in rhythmic, continuous type movement; the higher the intensity of aerobic exercise that the individual can sustain, the better, because the greater the intensity the greater the number of Calories burned per minute; the greater the duration of activity, the better; The more frequent the exercise during the week, the better. ALL THE ABOVE ARE TRUE

Which of the following statements is NOT correct for weight loss during an exercise weight-reduction program?

The objective should be to burn the greatest total Calories possible within the given time frame

Which of the following statements is true for the stimulus period of an exercise program?

The two major components of the stimulus period are duration and intensity, with these two components usually inversely related.

In order to receive the optimal benefits from an exercise program, you must attain a certain threshold stimulus. Which of the following statements is correct for determining this threshold level?

The upper end of the target heart rate range can be calculated, by using the following formula: Target HR = (85)% x (HR max - RHR) + RHR

Some body composition recommendations for female endurance athletes suggest 10 to 15% body fat. If you are working with a female athlete with 10% body fat and a BMI of 18, which of the following is most important to know about her?

What is her typical daily intake of essential nutrients?

Large daily fluctuations in body weight, on the order of 2-3 pounds, are usually due to changes in which of the following?

body water stores

Although all exercises increase caloric expenditure, thirty minutes of which of the following would use the least number of Calories?

bowling in pairs as normally played

Research with effective dieters has shown that in order to be successful for weight loss and maintenance, a diet should follow all the following principles except which?

contain bland foods to curb the intake of calories

Although intensity and duration are interrelated, you should choose high-intensity exercise lose weight rather than lower intensity exercise performed over a longer period of time

false

For weight control purposes, you should exercise at a low percentage of your VO2 max so that a greater percent of the energy expended is obtained from fat

false

Weight training during water loss will significantly increase the resting energy expenditure

false

After the first day or so of fasting, most of the body's stores of --- are depleted.

glycogen

Although the thermic effect associated with the digestion of various foods does not appear to provide for greater weight losses in most diets, which nutrient has the highest thermic effect of food (TEF)?

protein (20-30%)

An aerobic exercise proram that involves the large muscles groups of both the arms and legs will be the most beneficial type of program for losing body fat

true

During the first few days of your diet, about 70% of the weight loss is due to body-water changes

true

If your diet contains less than 1600 Caloires it would be wise to take a daily vitamin/mineral supplement with the RDA for all essential vitamins and key minerals

true

When you reduce body fat stores through an exercise program, much of the reduction is likely to come from fat stores in the abdominal area

true

Which of the following should you not recommend to a friend who wishes to develop a weight reduction program?

zero carbohydrate, high-protein diet