Mini Exam #5

Which of the following is true about thermic effect of food (TEF)?

- It is the amount of calories you expend to digest, absorb, metabolize, and store your food. - Approximately 10 percent of calories in the food consumed is used for TEF. - The TEF varies by the type of food you eat: protein and carbohydrate have a higher TEF than dietary fat.

Which of the following is true about basal metabolic rate (BMR)?

- It is the minimum energy expended to meet the basic physiological needs that enable your organs and cells to function. Or, simply to keep you alive. - Approximately 60 percent of your daily energy need is determined by your BMR. - The factor that most affects your BMR, lean body mass, accounts for about 70 percent of your BMR. - Age, sex, body size, genes, ethnicity, emotional and physical stress, thyroid hormone, nutritional state, and environmental temperature, as well as your caffeine and nicotine intake, affect your BMR.

Which of the following is a techniques used to measure total body fat? Please select all that applies.

- Skinfold thickness measurements - Bioelectrical impedance - Dual-energy X-ray absorptiometry - Underwater weighing and air displacement.

How much carbohydrate is needed for exercise? Please select all that applies.

- The amount of carbohydrate needed per day to fuel activity depends on the duration of the activity. - The ideal type and amount of carbohydrate intake depends on when the food is eaten - Complex carbohydrates are ideal a couple of hours before exercise.

How much protein is needed for exercise? Please select all that applies.

- The amounts of protein needed for those who are physically active are not significantly higher than the amounts needed by those who are sedentary. - Endurance athletes are advised to consume 1.2 to 1.4 grams of protein per kilogram of body weight per day. - Athletes that participate in resistance and strength training may need up to 1.6 to 1.7 grams per kilogram body weight per day.

Which of the following is considered a risk for being overweight?

A and B

Which of the following is a strategy to gain weight healthfully?

A and C

From the Hunger and Satiety, Part I video, there are a number of different factors that determine whether you feel hunger or satiety. These factors include which of the following?

All of the above

How much fat is needed for exercise?

All of the above

What is meant by a healthy weight?

All of the above

Which of the following is a component of your energy, or caloric, requirements?

All of the above

Which of the following is considered by many health experts to be needed to be adjusted for successful, long-term weight loss?

All of the above

Which of the following is true about iron and athletes?

All of the above

Which of the following is true about protein and muscle?

All of the above

__________ has the lowest satiety value.

Carbohydrate

If overweight, losing as little as 5 to 10 percent of a person's body weight can produce health benefits such as lower blood pressure, cholesterol, and glucose levels in the body.

True

If you are very physically active, you're going to need more energy than someone who is sedentary; The more physical activity you routinely incorporate into your day, the more calories you will need to eat to meet your energy needs.

True

If you have not eaten for several hours, the cells of your stomach and small intestine send a signal to the brain that it is empty and it is time to eat; the sensation of hunger ensues.

True

Including some lean protein and fat in all meals and even with snacks can help increase satiety between meals.

True

Intensity and duration of the activity, as well as conditioning, affects how much glucose and glycogen is used.

True

No single factor causes eating disorders: sociocultural, genetic, and psychological factors all contribute.

True

Over time, a chronic energy imbalance results in a change in body weight.

True

People who lose weight are most likely to keep it off if they maintain the positive diet and lifestyle habits that helped them lose weight.

True

Physical fitness is simply defined as good health or physical condition, while physical activity refers to body movement that results in expending calories. Exercise is defined as formalized training or structured activity.

True

Research shows sedentary behavior is associated with increased body fat and weight and that exercise can help prevent obesity.

True

Research suggests higher magnesium needs may be required for active individuals, as magnesium is important for energy production, oxygen uptake, and electrolyte balance in the muscle.

True

Sports bars, shakes, and meal replacers may be a convenient alternative to meals or snacks prepared at home, but can be expensive and may not be necessary when consuming balanced meals.

True

The American Medical Association recognizes obesity as a disease.

True

The amount of energy expended during physical activity goes beyond the activity itself. Exercise causes a small increase in energy expenditure for some time after the activity has stopped.

True

The benefits of physical fitness include reduced risk of chronic disease, improved sleep, and decreased stress.

True

The hypothalamus is the region in the brain that determines your feelings of hunger or satiety.

True

Total calorie needs depend on the type and schedule of exercise; the best way to determine if enough calories are being consumed is by tracking body weight.

True

Vitamin and mineral supplements are generally not necessary. The best recommendations are to eat a wide variety of foods and work with a trained professional if there are concerns.

True

Weight management means maintaining your weight within a healthy range. Either extreme—being very overweight or very underweight—can be unhealthy, a red flag for undernutrition of some nutrients, overnutrition of others, and impending health problems.

True

When blood sugar drops, glucagon is released which leads to a feeling of hunger.

True

When you eat, the cells of the stomach and small intestine perceive fullness and send a signal to the brain that you are full or satiated.

True

Your body relies on carbohydrate, fat, and protein for energy during exercise, but the type and amount of energy that is used depends highly on the intensity and duration of the exercise, your nutritional status, and your level of physical fitness.

True

Glycogen stores are continuously being depleted and replenished; when muscles are well trained, they have the ability to store more glycogen.

True

Having too much visceral fat can increase health risks even if you are not overweight.

True

Hunger is triggered from the integration of nerves throughout the body.

True

A combination of training and a high-protein diet can improve endurance.

False

A healthy weight is defined by your outward appearance.

False

According to the National Institutes of Health, overweight individuals should aim to lose about 10 percent of their body weight as quickly as possible for the maximal health benefits.

False

Blood glucose and the consequential release of insulin have been found not to be related to either hunger or satiety.

False

Energy, or caloric, requirements are the same for everyone according to the age and sex grouping in which they belong.

False

For people who are underweight, weight gain can be much more easy to accomplish as compared to losing weight for an overweight individual.

False

Insulin and glucagon are the only hormones involved with feeling hunger or satiation.

False

Only women are diagnosed with eating disorders.

False

People who wish to gain weight should not exercise or perform resistance training.

False

The BMI measurement has been found to be quite accurate in assessing risk of disease, especially for people who are extremely short, very athletic, or those who have experienced unintentional weight loss.

False

The causes of overweight and obesity and the ability to prevent them can be complex are very straightforward; it is the product of eating a lot of calories.

False

There are no concerns associated with being underweight.

False

____________ has the highest satiety value.

Protein

A healthy and sustainable weight loss diet has shown to be characterized by swift and drastic with calorie reduction.

True

A person with 25 to 40 or more pounds of weight above his or her healthy weight is considered obese.

True

Adequate levels of vitamin D are important for optimal athletic performance; Vitamin D plays an important role with calcium in bone health, but also is involved in protein synthesis, muscle tissue function, and even immune response.

True

Athletes are more susceptible to broken bones and fractures, so it is especially important they meet calcium needs to maximize bone health.

True

Athletes should make an effort to eat foods rich in vitamin E and C, as antioxidants can help protect cells from damage caused by exercise; however, supplementation has not been proven to be beneficial.

True

BMI is used as a screening tool to identify potential weight problems and should not be used as a diagnostic tool for specific medical conditions.

True

Because a person must have an energy deficit of approximately 3,500 calories over time to lose a pound of fat, a deficit of 250 to 500 calories daily will result in a weight loss of about ½ to 1 pound weekly; This is considered a healthy rate of weight loss.

True

Being physically active and consuming a healthy diet are the two most important components of overall health and fitness.

True

Blood glucose is the energy source for your brain; therefore, if your brain is not provided with enough glucose, you may lose coordination and concentration.

True

Body composition can change without overall weight changing.

True

Carbohydrate and fat contribute most of the energy needed for activity, while protein is best used to promote muscle growth and recovery.

True

Carbohydrate is the primary energy source during high-intensity exercise: energy from carbohydrates is obtained through blood glucose and stored glycogen in the muscles and the liver.

True

Consuming fewer calories than you need daily will cause your body to draw upon its energy stores to overcome the deficit, which can lead to a loss of body weight.

True

Dietary supplements and ergogenic aids may improve performance, but can have side effects.

True

Disordered eating is potentially harmful eating behaviors that may include restrictive eating, meal skipping, binge eating, secretive eating, vomiting after eating, compulsive exercise to burn off calories, and abusing diet pills, laxatives, and diuretics.

True

Eating disorders are diagnosed by meeting specific criteria that include disordered eating behaviors as well as other factors.

True

Eating high-volume, low-energy-density foods that fill you up before they fill you out—can help in weight management. High-volume foods include fruits, vegetables, and whole grains.

True

Eating more calories than you need, regardless of the foods they come from, will result in your body storing the excess as fat.

True

Which of the following affect body weight? Please select all that could apply.

all answer choices

Which of the following foods are optimal to eat with exercise? Please select all that applies.

all answer choices

Which of the following is a basic component of fitness? Please select all that applies.

all answer choices

Which of the following is true about energy balance?

all answer choices

Which of the following is true about fat as an energy source during exercise? Please select all that applies.

all answer choices