Chapter 10 & 11 Quiz

A reasonable weight gain goal during the early stages of resistance-training would be __________ pounds of muscle per week. 0-0.5 0.5-1.0 1.0-1.5 1.5-2.0

0.5-1.0

Suppose a young sedentary woman wanted to lose 30 pounds of body fat in a period of 20 weeks. She now weighs 160 pounds and her activity level is such so she needs 15 Calories per pound of body weight to maintain her weight. Calculate the number of Calories she may consume daily in order to lose the 30 pounds by diet only. 1,000 1,250 1,400 1,650 1,900

1,650

If a healthy individual wishes to lose weight without being under medical supervision, what is the generally recommended range of weight loss per week? 1-2 pounds 4-5 pounds 6-8 pounds 8-10 pounds 10-20 pounds as seen in many newspaper advertisements

1-2

According to the Institute of Medicine 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? 2 5 8 12 17

17

If a bottle of beer has 15 grams of carbohydrate, 0 grams of fat, 1 gram of protein and 15 grams of alcohol, approximately how many Calories does it contain? 100 120 140 170 200

170

The palm of your hand may be a convenient guide to measuring portion sizes of food. Which of the following would be a good approximation? 1 ounce of cheese 3-4 ounces of meat, chicken, or fish Two teaspoons of salad dressing 2 cups of ready-to-eat breakfast cereal 5 grams of pure butter

3-4 ounces of meat, chicken, or fish

About what percentage of the Calories in the typical American diet are derived from simple sugars and fats, adding both together? 10 20 30 50 80

50

Gains in muscle hypertrophy appear to be best accomplished by multiple sets and emphasizing a range of _______ repetitions per set. 1-3 4-5 6-12 14-16

6-12

Being significantly under a healthy body weight may be due to several factors. Which one of the following is NOT one of these factors? Medical problems, such as hormonal imbalance or inadequate absorption of nutrients Social pressures and emotional problems A low basal metabolic rate, acquired through genetic material Economic hardships

A low basal metabolic rate, acquired through genetic material

Which of the following statements is false relative to post-exercise nutrition? Carbohydrate supplementation alone after resistance training promotes muscle protein synthesis Carbohydrate and protein supplementation after exercise stimulates insulin secretion A carbohydrate/protein solution approximating a 4:1 ratio is one recommendation for post-exercise nutrition Chocolate milk may be a recommended post-exercise supplement Carbohydrate supplementation may help restore muscle glycogen

Carbohydrate supplementation alone after resistance training promotes muscle protein synthesis

Which of the following procedures should be avoided by a beginner when using the basic resistance-training program? Do not strain during the initial learning phase, which lasts for two weeks Since the exercise sequence is designed to stress different muscle groups in order, not much recuperation is necessary between exercises, possibly only 30 seconds Exercise three days per week and log your progress in a weekly record form Determine the maximum weight you can lift one time for each exercise

Determine the maximum weight you can lift one time for each exercise

All of the following except which are important considerations in a weight loss program by dieting: Eat high-volume, low-Calories foods that make you feel full Restrict portion sizes Reduce the intake of both fat and sugar Choose low-fat dairy and low-fat meat products Eat more whole fruits and vegetables Eat only two meals daily

Eat only two meals daily

Which of the following statements is NOT true concerning strategies for limiting caloric intake? Eat only two or three large meals a day, instead of eating five or six smaller ones Limit salt intake to that which occurs naturally in foods and try substituting dry herbs and spices as alternatives to flavor the food Eat at least one citrus fruit daily and select fresh whole fruits or those canned or frozen in their own juices Use whole-grain breads, cereals, brown rice, oatmeal, beans, bran products, and starchy vegetables for dietary fiber

Eat only two or three large meals a day, instead of eating five or six smaller ones

Exercise can help reduce and control body weight in which of the following ways? Exercise appears to be particularly effective in reducing fat stores in the hips and upper thighs Exercise may confer improvements in mood, energy expenditure, body image, and self-esteem Exercise will help minimize the increase in the REE, which usually results from VLCD Exercise will help maintain the proper body weight, but it is a poor means to lose body weight because it expends so few Calories

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

Which of the following statements does NOT belong in a list of general guidelines that will help reduce caloric intake? Beverages other than milk and juices should contain no Calories Reducing the amount of fat and sugar content in the diet may be all that is needed to lower the caloric intake to the desired level Fruits are high in vitamins, minerals, and fiber and are listed as free exchanges because they contain fewer than 20 Calories per serving Milk and meat exchange products are excellent sources of protein, but may also contain excessive fat

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

Resistance-training is recommended mainly as a means of gaining muscle mass, body weight, and strength, but it may confer some additional physiological benefits. Which one of the following is a benefit? It may improve several risk factors associated with coronary heart disease, such as increased levels of HDL cholesterol and improved glucose metabolism It will cause an increase in VO2 max and improve cardiovascular efficiency both at rest and during exercise Resistance-training should replace aerobic exercise in your lifestyle It increases the chances of sarcopenia as you age

It may improve several risk factors associated with coronary heart disease, such as increased levels of HDL cholesterol and improved glucose metabolism

Which of the following macronutrient diets, each with the same caloric content, has been shown to be the best for weight loss? High fat, low carbohydrate Low fat, low carbohydrate Low fat, low protein High carbohydrate, low fat No differences in weight loss are noted in various macronutrient diet plans with equal caloric content

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

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? Carnitine Chromium Ginseng Synephrine none

None of the above

Resistance training will stimulate muscle growth by a variety of mechanisms. Which of the following is considered to be the least likely mechanism of increasing muscle size? Rapid hyperplasia of muscle fibers Increased water content in the muscle associated with glycogen and protein The connective tissue may increase and thicken Myofibrils in each muscle cell may multiply Individual muscle cells and myofibrils increase in size

Rapid hyperplasia of muscle fibers

Which of the following guidelines will increase the likelihood of an individual staying with an exercise program? Self-motivation is the most important determinant of adherence to an exercise program Set only short-term goals at the beginning of a program, as long-term goals tend to appear out of reach During the early stages, an intense pace is necessary to maximize the expected results and motivate the individual to continue with the program An exercise facility, even if it is a great distance from one's home or workplace, is advisable, as this allows the individual time to establish a set routine and incorporate the program into his/her daily routine

Self-motivation is the most important determinant of adherence to an exercise program

Resistance-training is regarded as a relatively safe sport, if appropriate safety precautions are taken. Learning to breathe properly is an important aspect of these precautions. Which of the following is an INCORRECT statement? uring the most strenuous part of an exercise, it is natural to hold your breath If the breath hold is prolonged during lifting, it may increase abdominal pressure and chances of a hernia The recommended breathing system is to hold your breath while lifting the weight The Valsalva phenomenon may lead to a possible blackout

The recommended breathing system is to hold your breath while lifting the weight

Which of the following is NOT correct when considering a national weight-loss program? There is little governmental control over many of these programs The program should follow both exercise and dietary guidelines similar to those recommended by major health-related organizations These programs, though expensive, are worth the price since research supports their effectiveness over programs designed by the individual The program should not only help individuals lose weight, but should give a high priority to helping them maintain the healthy body weight

These programs, though expensive, are worth the price since research supports their effectiveness over programs designed by the individual

The human body can lose weight from a number of its stored energy sources. Which of the following necessitates the greatest caloric deficit in order to lose one pound of body weight? lean body mass liver glycogen adipose tissue muscle glycogen water

adipose tissue

For an obese individual, what would appear to be one of the best types of exercise programs you could recommend that would meet the criteria as a bona fide component of a comprehensive weight control program and yet be rather practical and safe? archery bowling aerobic walking jogging handball

aerobic walking

Large daily fluctuations in body weight, on the order of 2-3 pounds, are usually due to changes in which of the following? ATP-PC stores muscle protein stores body water stores body fat stores liver glycogen stores

body water stores

The most significant factor in determining daily caloric intake necessary to maintain weight is the REE. the sex of the individual. body weight. body composition.

body weight.

Which of the following would be the least likely dietary recommendation for someone trying to gain weight in lean mass? consume plenty of drinks with caffeine, like soda and coffee increase the intake of high Calorie, high nutrient foods keep the intake of saturated fats to a minimum eat three balanced meals a day supplemented with snacks supplement the diet with high Calorie, high nutrient liquids

consume plenty of drinks with caffeine, like soda and coffee

The method of resistance-training that involves the lengthening contraction of a muscle to resist gravity is called the __________ method. isometric concentric eccentric isokinetic

eccentric

Although one does not need any special apparatus to lose weight, the use of such equipment does allow one to lose weight at a more rapid rate.

false

In order to obtain adequate protein in the diet to support an increase in muscle mass, young athletes need to consume more that the Acceptable Macronutrient Distribution Range for protein, which is 10-35 percent of daily energy intake.

false

Large-muscle activities and local isolated-muscle exercises are equally beneficial in reducing body fat stores.

false

After the first day or so of fasting, most of the body's stores of __________ are depleted. fat glycerol amino acids fatty acids glycogen

glycogen

Which of the following substitutes would not save Calories in a diet plan? skim milk in place of whole milk regular hard stick margarine in place of butter plain yogurt in place of sour cream on a baked potato non-alcoholic beer in place of regular beer air-popped popcorn in place of potato chips

regular hard stick margarine in place of butter

As an individual progresses on a weight reduction program over several months it becomes increasingly difficult to lose weight. Which of the following is NOT a reason for this difficulty? more of the weight loss is now as fat it costs fewer Calories to move the body during exercise it costs fewer total Calories to maintain the lower weight the total energy loss by the REE will decrease somewhat the body will continue to sustain large losses of water

the body will continue to sustain large losses of water

Athletes who use weight-loss supplements in conjunction with their sport may consume products containing drugs whose use is prohibited in competition or training, and may be suspended from competition for a positive drug test.

true

Body Mass Index below 18.5 may be considered a symptom of malnutrition.

true

Fat and sugar together account for nearly 50 percent of the Calories in the average American's diet.

true

For individuals attempting to lose weight, but maintain lean body mass, increasing the percentage of energy intake from protein may be recommended.

true

For individuals with normal body weight and for the long-term well-being of our children, exercise is highly recommended for its preventive role.

true

Much information is available concerning the Food Exchange System. However, knowledge is not the total answer; one's behavior must reflect the knowledge for the system to be successful.

true

One key principle in selecting foods for weight control is to choose quality Calories and include more natural, unrefined products in one's diet.

true

Research findings suggest that protein quality may be an important consideration in promoting muscular hypertrophy with resistance training. For example, some research indicates that whey protein is better able to support muscle protein synthesis than is soy protein, and the practice of consuming high-quality proteins after exercise should lead to greater hypertrophy.

true

Research suggests that the most effective weight-loss programs include multiple components—diet, exercise, and behavior modification.

true

Some individuals may wish to lose excess body weight for the same reason that other individuals wish to gain weight.

true

Some individuals who exercise regularly may not lose weight. One possible explanation is that they reduce their daily physical activities, and thus energy expenditure, outside their exercise sessions.

true

Someone starting a resistance-training program would not expect to increase his body mass by more than 20 percent the first year.

true

The major concern when gaining weight must be to increase the fat-free mass, with little or no increase in body fat stores.

true

The stimulus period is the most important phase of the daily exercise bout, and by modifying the intensity and duration of the exercise, the individual achieves the level of stimulus necessary to elicit a conditioning effect.

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 emphasis on portion control application of the food exchange system increased physical activity balanced adequate diet

zero carbohydrate, high-protein diet