Chapter 11 - Weight Management

carbohydrate

consuming ________ sources after exercises is recommended to replace muscle glycogen

appears to be beneficial to maximize muscle hypertrophy, and possibly strength and power

consuming protein within a short time after completing a resistance-training workout appears to potentially maximize muscle

1 pound

for growing children who need to lose excess fat, the recommended weekly weight loss is about

100

how many calories are in a high-fat meat exchange

high LDL-cholesterol high total cholesterol heart disease

high-calorie, high-fat diets may be specifically contraindicated for an individual with a history of

1-2

it is advised that an individual may safely lose up to __________ pounds per week, unsupervised

1. 5-10 minutes of low-intensity activity 2. 5-10 minutes of stretching

list the correct order for performing a beneficial cool-down after exercise

schools scheduling physical activity classes to be mandated more often creating government standards and regulations encouraging community structures supporting walkability

recommendations for the prevention of obesity can include

45-65%

the acceptable macronutrient distribution range for carbohydrates is

strength muscle mass body weight

resistance-training programs generally have the purpose of increasing which of the following

increased

the _________ in pressures that occur within the body when straining to life weights and hold one's breath at the same time can be dangerous to some individuals.

exercise intensity

the higher the _______, the more calories expended per unit of time

milk proteins, specifically whey and casein proteins, are of the highest quality

the highest quality proteins are considered to be

creating a calorie deficit

the key to successful weight loss is

circuit weight training

the method in which the individual moves rapidly from one exercise of strength training to the next is

true

true or false: including daily physical activity in one's lifestyle may help decrease the risk of developing certain types of cancers

cellular glycogen will increase muscle mass may increase

when a sedentary individual begins a regular exercise program

low-fat milk water

which beverages should be encouraged by most adults on a regular basis

high, low

___________-volume, _______-calorie foods (such as vegetables) can help provide greater satiety for weight loss

single, 8-12

_____________ sets of _________________ RM are recommended and sufficient for general health-related benefits

higher, multiple

______________-volume, _______________-set programs are recommended for maximizing muscular hypertrophy

3,500

about how many excess calories are necessary to gain a pound

tea coffee weight loss supplements

caffeine, a stimulant drug, may be commonly found in

may be ineffective and/or inadequately researched

dietary supplements for weight gain

egg whites egg substitutes

examples of foods that can be consumed to icnrease lean-protein intake at breakfast could be

you may be more susceptible to injury as your muscles have to contract rapidly your muscles have to contract rapidly to slow the weights down as you reach the starting position. This necessitates the development of a large amount of force that may tear some muscle fibers or connective tissue and cause muscle soreness.

if you lower weights rapidly

curb

intense exercise may ____ appetite on a short-term basis

stress more than one muscle group

most resistance exercises

water

much of the initial weight loss experienced when reducing calories is from losses of

increases

physical activity __________ overall energy expenditure

increasing overall energy expenditure raising post-exercise resting energy expenditure

physical activity aids in weight control by

increasing

research suggests that ______ dietary protein content, while keeping carbohydrates constant, may produce a sustained decrease in calorie intake

restricted calorie intake

research suggests that the primary reasons individuals lose weight on low-carbohydrates, high fat diets is due to

150

the ACSM recommends a minimum of ____ minutes of exercise weekly for most individuals

food diary

what can be helpful and convenient tool to determine the number of calories you consume daily

individuals with obesity-related disease individuals with body weight greater than 30% of their healthy weight

who are good candidates for a very-low calorie diet

frequency

______ of exercise is how often an individual participates in activity

250 minutes or more

how many weekly minutes does the ACSM recommend of moderate activity for the maintenance of weight AFTER weight loss?

muscle hypertrophy

increasing muscle mass may also be called

puberty

males and females generally maintain similar energy needs until

boosting self esteem helping maintain lower body weight helping a person stay physically fit helping with weight loss

the benefits of psychical activity include

more

the body generally compensates for increased energy expenditure from long-term physical activity habits by consuming _______ energy

They are safe. They can enhance muscular strength and power. They can help increase resistance to sports-related injuries. They may provide some health benefits, such as psychosocial well-being. They may promote the development of exercise habits.

the following benefit(s) are cited specifically for youth involved in resistance-training programs:

Exercise Sequencing

the principle of _________________ suggests that one should perform exercises in a logical order to prevent unnecessary fatigue

Valsalva phenomenon

the response that occurs when an individual holds his/her breath for a prolonged period during strenuous exercise is known as the _________________ phenomenon

Fasle. Although exercise does cost Calories, the amount expended during resistance training is relatively small compared to more active aerobic exercise. Resistance training can be a high-intensity exercise, but the time spent actually lifting during a typical workout is usually short, therefore limiting the number of Calories used.

true or false: resistance-training exercises generally expend more calories than high-intensity aerobic exercises

true

true or false: the set point theory of weight management proposes that humans have a genetically [redetermined body-fat content

thermic

variables included in energy expenditure include resting energy expenditure, physical activity levels, and the ________ effect of food

incorporate both aerobic and resistance-training activities

when attempting to gain body weight, in addition to increasing caloric intake, one should

Increase your caloric and protein intake Start a resistance-training exercise program eliminate smoking and caffeine

when attempting to gain weight, one should

modification

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

multiple, more

__________________ sets with _______________ repetitions are the focus of training for local muscular endurance

3 pounds = [3(10*365)]/3500 (there are 3500 calories in a pound of fat)

according to recent, evidence based weight loss prediction formulas, a calorie deficit of 10 kcal per day will lead to a loss of about _____ within 3 years

1. Have an acceptable purpose for the weight gain 2. Calculate your average energy needs daily 3. Keep a 3- to 7-day record of what you normally eat 4. Check your living habits 5. Set a reasonable goal within a certain time period 6. Increase your caloric and protein intake.. 7. Start a resistance-training exercise program 8. Use a good cloth or steel tape to take body measurements before and during your weight-gaining program.

effective methods for maximizing weight gains in muscles mass include

increasing

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

less than 50g (% of Fat * Daily calories / 9Calories per fat gram) = ((0.30*1500)/9) = 50

if an individual consumes 1500 calories per say, and she is keeping her total calories from fat under 30%, how many grams of fat should she eat

positive

if carlos consumes more calories than he expends, his net energy balance will be

fat and sugar

reducing the amount of calories from ___ in the daily diet may be very effective in promoting weight loss

muscle mass

resistance training can prevent sarcopenia, which is the age-associated loss of

include both concentric and eccentric exercise, which are incorporated into most machines and free weights.

the acsm recommends that an exercise program should

Lose excess fat without reducing lean muscle mass or causing dehydration, both of which can impair performance. Eat enough to cover the energy costs of daily living, growth, building and repairing muscle tissue, and participating in sports.

the american academy of pediatrics recommends

pregnancy and lactation

the calorie-per kilogram requirements generally decrease as we age, with the exception(s) of

white meat chicken 99% fat-free ground turkey egg whites

the following are considered lean protein sources

testosterone insulin-like growth factor human growth hormone

the following hormone(s) can generally be involved in muscle growth

added sugars added fats

the following should be limited in a weight-loss diet

total body weight

the most significant factor in determining daily caloric needs to maintain weight is

age, 220

to find your age-predicted maximal heart rate, subtract your ______ from ______________

low, high

to train for muscular endurance, one should combine a _____________ resistance with a _________________ of repetitions

false

true or false. a nutritionally-balanced weight loss plan must be very rigid and allow no substitutions for successful weight loss

false

true or false: muscle mass may be increased simply by increasing consumption of protein

prevent overuse injuries be effective for cross training prevent boredom of exercise

versatility of exercise can

0.5-1.0

a weight gain of approximately ______ pound(s) per week of muscle mass is a reasonable goal

100% of the RDA for essential nutrients no less than 1,000 - 1,500 calories per day

a weight loss diet plan should contain

50 pounds

caroline is a 35-year-old woman who is 5 feet, 5 inches tall and weighs 160 pounds. To maintain her current weight, she requires about 2500 kcal per day. If she reduces her energy intake to 2000 kcal per day, she will eventually lose about ________ throughout the next three years

Sugar sweetened beverages

consumption of which of the following adds significantly low-quality calories and contributes to the obesity epidemic

Each number on the scale corresponds to a subjective feeling or exertion

how does the RPE scale work with regard to determining exercise intensity

increasing in size

over time, muscle cells tend to adapt to stress of strength-training by

64 (22*1.7^2)

sara is 5 feet 7 inches tall and desires a BMI of 22. What should her target weight be in kg

behavior modification increased physical activity decreased calorie intake

select the most reliable treatments for the condition of overweight obesity

administration under medical supervision 400-800 kcal consumption per day meal replacements in liquid form modified fasting

the characteristics of the very-low calorie diet include

1. controlling calorie intake 2. increasing physical activity

the components of a sound weight-loss program include

fat

the conventional "3500-kcal rule" was based on the amount of energy stored in one pound of

low-fat, high-fiber

the dietary approach that has been most successful in long-term studies , and in the national weight control registry, is the _____ approach

high-fiber

the dietary approach that has been successful in long=term studies and through the national weight control registry is the low-fat, ____________ approach

Obtain from the diet approximately 55-65 percent of energy from carbohydrate, 15-20 percent from protein, and 20-30

the dietary recommendations for weight-maintenance and weight-loss practices include

1. Establish realistic weight-loss goals. A loss of 10 percent can produce significant health benefits. 2. Establish weight loss as a high priority; commit to permanent lifestyle changes. 3. Think about this priority before eating. 4. Take small helpings deliberately as a means to control your weight. 5. Plan for a modest daily energy deficit, about 300-500 Calories, which will result in a gradual weight loss.

the following tips could help with behavior-modification for weight loss

progression

the principle of ________________ suggests that one must increase the amount of resistance over time in order to continue to get the proper stimulus for sustained muscle growth

more; less

the strength-endurance continuum suggests the _______ weight you lift, the _________ repetitions you can do

may not occur if the individual is gaining lean mass while losing fat mass

upon initiation of a new exercise program, weight loss

estimate amount of weight that one wants to lose estimate of calories needed to maintain current weight

what are the two primary factors one needs to know in order to estimate calories needs for weight loss

50-85

what is the recommended percent of maximum heart rate range for optimal training effects

for beginners, resistance training should generally be done about 3 days per week, with a rest or recuperation day in between

when the first beginning a weight-training program, the recommendation is to lift weights _______ days per week in order to allow for recuperation

the body will adapt to exercise stress in ways beneficial to performance enhancement

when utilizing periodization, the concept suggests that the body adapts to exercise stressors

increasing physical activity

which is an example of a logical approach to weight loss

light jogging walking

which of the following activities would be appropriate for a warm-up before an aerobic workout? select all that apply

maintains fat-free mass during weight loss helps maintain REE during weight loss

which of the following are benefits of incorporating resistance-training into your workout routine? select all that apply

nautilus apparatus barbells dumbbells

which of the following piece(s) of equipment are appropriate for strength training plans intending to gain significant muscle mass

underestimating calorie intake adaption to exercise routine

which of these are possible explanations for weight-loss plateau? select all that apply

multiple, fewer

___________ sets with ______________ repetitions are recommended to maximize strength and power

18.5

a BMI below ) is classified as underweight and may signify malnutrition

stimulus control

a behavior modification principle used by psychologists that is geared towards weight loss and management includes

you are probably exercising too hard for general health maintenance purposes

a general rule of thumb for exercise intensity is that if you cannot maintain a conversation while exercising

protein

a high-______breakfast has been shown to reduce daily hunger, provide satiety.....

very low-calorie diet

a liquid diet that supplies about 400 - 800 kcal per day, mostly in the form of protein and carbohydrates, is known as

increase

according to the principle of progressive resistance, one must ____________ the amount of weight resistance in order to continue strength gains over time

duration

an individual running 5 miles, compared to running 1 mile, will lose more weight. this is an example of increased

intensity

an individual's initial level of physical fitness is an important determinant of exercises ____ during early stages of training

specificity

if an athlete strength-trains a certain muscle group in order to gain mass in that muscle, he/she is utilizing the principle of

burn the greatest total calories possible during the period of exercise

if an individual wants to burn calories to lose body fat, he/she should most importantly

decrease

if height, weight, and physical activity level are held constant, energy requirements ________ as an adult ages

low

in a balanced weight-loss plan, _______-glycemic-index foods with dietary fiber, moderate fate, and protein may help suppress appetite

2

in a recommended low-calorie weight-loss plan that is nutritionally balanced, what is the minimal number of vegetables servings one should consumer per day

one should consume larger portion sizes within a healthful diet

in order to gain weight

One is to increase the amount of resistance or weight that you use; the other way is to increase the number of repetitions and sets you do.

in order to increase the volume of work to stimulate overload, one can perform two (2) of the following options

making time available for exercise finding ways to self-motivate

in order to make exercise a lifelong habit, one should consider

concentric, eccentric

in regards to the bicep muscle, the up-phase of a pull-up utilizes the __________ method, while the down-phase utilizes the _____ method