Nutrition exam 4 study guide
Eating until uncomfortably full, eating when not hungry, eating alone, and feeling disgusted, depressed, or guilty after eating are characteristics most common of _______.
Binge eating disorder
Place the following images in order from highest daily energy (kcal) requirement to the lowest.
Construction worker exercise on lunch break engineer at factory women reading book
Which of the following hormones or neuoropeptides inhibit appetite? Check all that apply.
Cortisol Ghrelin
Which of the following have been identified by The National Weight Loss Registry as key behaviors of individuals who have successfully lost weight and maintained this weight loss?
Do 30 minutes of physical activity 3 days per week Weigh oneself frequently Eat a diet low in saturated fat
Marcel has been trying different supplements to enhance weight loss in combination with his training. His roommates have recently noticed that Marcelo has been standoffish, irritable, and staying up late at night. Which of the following supplements is most likely causing these side effects?
Ephedra
Jerome is a wrestler getting ready to head into in-season competition and needs to cut weight. Which of the following statements is true about weight loss and sport performance?
If Jerome can meet his goal weight while maintaining blood sugar levels, proper hydration, and without excessive loss of muscle then physical performance should not be negatively affected.
Creeping obesity is caused by _________.
a combination of an increased consumption of kcal and a decreased level of physical activity
To calculate an individual's resting energy expenditure (REE), information about the person's gender, height, weight, physical activity, and _______ are needed.
age
When doing resistance exercises, the American College of Sports Medicine (ACSM) recommends including both eccentric and concentric muscle actions. Label the images below as showing an eccentric or concentric movement.
concentric- flex eccentric- extend
Protein consumed during a starvation-type diet most likely will be _________.
converted to glucose for energy
Complete the statement with the correct arrow explaining how resistance exercise impacts health.
down pain in chronic low-back-pain patients up bone mineral desntiy to help prevent osteoporosis down LDL-cholesterol levels _up mood, body image, and psychological health down risk of metabolic syndrome down falls and injury in elderly
Brent is a 22-year-old male with a body fat of 9%, which is considered _______.
excellent
Identify if the statement applies to the use of diet or exercise in relationship to weight loss by dragging the statement into the correct column.
exercise- loss in body fat gain lean mass maintain or raise resting energy diet- rapid early weight reduction losses in body fat and lean mass
Individuals who have a BMI greater than 30 are classified as obese and this is always an indication that they have too much fat on their body.
false
Very low-calorie diets (VLCDs) are very successful in long-term maintenance of weight loss
false
Izzy is overweight and motivated to lose 20 lbs over the next six months. Drag each of the following suggestions to reduce overeating into the correct category.
food purchasing- do not shop while hungry prepare a shopping list with healthy option Food prep- limit use of added sugars use a small plate self discipline- check weight reguraly create modest 300-500 kcal per day
There are many factors contributing to the obesity epidemic in the United States. Some of these factors are related to genetics, but many others are related to the environment. For each of the following factors below, indicate whether it is a genetic or environmental factor contributing to obesity.
gentic- REE leptin resistance predisposed taste for sweets Enviormental- lackin access to workout working long ours and stress consuming large portions of food
Green tea, hot cocoa, and coffee are all natural sources of caffeine. Rank the drinks based on the amount of caffeine in an 8-ounce serving with (1) being the most caffeine and (3) being the least caffeine.
gourmet tea, green tea, hot cocoa
What constitutes a standard serving?
hard liquor- 12 beer-4 1.25 wine
If age, weight, and sex are the same, a sporadic drinker and a chronic drinker with blood alcohol levels of 0.10 will _______.
have different physical effects
Multiple-Set training programs are recommended for all of the following resistance training programs EXCEPT _________.
health-related benefits
Although the Body Mass Index (BMI) is at times useful for determining appropriateness of weight, it is not a perfect measurement as it fails to account for many other factors that affect health and weight. The BMI fails to take into account all of the following EXCEPT _________.
height
As a person overeats, excess energy may be stored in adipose tissue. The increase in the number of adipocytes, or fat cells, is called _______.
hyperplasia
Bulimia nervosa is found _________.
in individuals across the body weight spectrum
Being underweight can pose as many, if not more, complications as being overweight can to human health. An underweight woman may experience all of the following EXCEPT _________.
increased frequency of menstrual cycles
All of the following hormones or neuropeptides inhibit appetite except _______.
neuropeptide Y
Although people engage in resistance training programs for a variety of reasons, the most important underlying principle of any program design is the _________.
principle of overload
What functions of the body are most obviously affected by alcohol?
the brain
A variety of complications may result from the improper use of Very low-calorie diets (VLCDs) including fatigue, kidney stones, impaired phagocytic function, inflammation of the intestines, low blood pressure, and even death.
true
What blood alcohol level is the standard for drunkenness in the United States and Canada
.08
Fill in the blanks using the word bank.
About 20 percent of ingested alcohol may be absorbed by the stomach. The remainder is absorbed from the small intestine. The majority of alcohol is metabolized by the liver, which can metabolize about 1/3 oz of alcohol per hour. Although alcohol is derived from the fermentation of carbohydrates, it is metabolized in the body as fats
Regular high-intensity resistance training can lead to both an increase in muscle fiber size and an increase in muscle fiber number. Match each term with the correct definition. Hypertrophy- Hyperplesia-
1.Increase in muscle fiber size 2.Increase in muscle fiber number
Match each of the following principles with the correct explanation of that principle. 1.Increasing the amount of weight and/or number of repititions to place greater than normal stress on the muscle 2. Slowly increasing the amount of resistance as a person builds strength 3.Adapting resistance-training program to the specific demands of a sport 4. Planning exercises in a logical order to optimize performance 5. Allowing adequate rest between sets to maintain quality of the workout 6. Dividing training into time cycles of various durations that differ in volume and intensity of training
1.Principle of overload 2.Principle of progressive resistance exercise 3.Principle of specificity 4. Principle of exercise sequence 5.Principle of recuperation 6.Principle of periodization
Ava is a 22-year-old female who weighs 160 pounds and is 66 inches tall. She has recently gained a few pounds and wants to calculate her daily kcal needs to make sure she's consuming the proper number of kcal. Ava is very active—she is training for the police academy so she is constantly moving throughout the day in addition to at least one hour of exercise per day. Use a PA factor of 1.3 to calculate her current energy needs.
2,673 kcal
Pro surfer Selena has heard that drinking 8-12 oz of low-fat chocolate milk after exercise can help to promote exercise recovery. This is because chocolate milk contains what many consider an "ideal" ratio of carbohydrate and protein, _______ parts carbohydrate: 1 part protein.
4 4:1 ratio carb-protein
Which of the following athletes would likely benefit most from supplementing with sodium bicarbonate?
400 meter sprint
Complete the following statements regarding dietary supplements promoted for weight gain.
According to scientific reviews, there is no scientific evidence of muscle growth. Effectiveness of much of the nutritional supplement market has not been evaluated. There is only minimal evidence to support amino acids, vitamins, and minerals as performance-enhancing agents. Protein supplements have supportive evidence of increasing muscle mass. Studies report creatine plus resistance training increase total mass in adults over 60.
Resistance exercise and aerobic exercise both bring about health related benefits. Which of the following statements regarding these health benefits is true?
Aerobic exercise programs burn more kcal than resistance exercise.
In anorexia athletica, what begins as a means to control weight for athletic competition on a short-term basis may develop into a long-term medical problem. Which of the following statements about anorexia athletica is true?
Amenorrheic athletes have low bone-density levels in non-weight-bearing bones, such as the spine, and are more prone to musculoskeletal injuries
Jenny has noticed that her friend has lost a considerable amount of weight over the semester and is beginning to look underweight. Match the following symptoms with the associated disorder to help Jenny identify what weight loss issue her friend may have.
Anorexia Nervosa- Highly restrictive eating Bulimia Nervosa- self inducing vomiting laxative and diuretic usage Binge eating disorder- eating i=until uncomfortably full Anorexia Athletica- delayed puberty gastrointestinal complaints
Calie recently lost 30 lbs and she is currently trying to maintain that weight loss. She is at breakfast with colleagues and can chose between a chocolate croissant or banana bran muffin. Which breakfast choice would be most in line with recommendations for healthy eating to maintain weight loss?
Banana bran muffin
According to the label on the weight loss supplement shown above, the supplement will "Block Fat" and "Burn Calories." Which of the following statements about this weight-loss supplement are true? Check all that apply.
Because it is a dietary supplement, this weight-loss supplement should be safe to take Given the claims on the supplement label, this supplement is one that has been approved by the FDA
Which of the following components are most commonly measured when assessing body composition? Check all that apply.
Bone mineral density
Which of the following dietary supplements have been shown in the research to help increase muscle mass in conjunction with resistance training? Check all that apply.
Branched Chain Amino Acids Creatine monohydrate Glutamine
Which of the following physiologic effects can be attributed to the consumption of a stimulant such as caffeine? Check all that apply.
Central nervous system arousal Decreased use of intramuscular triglycerides
Veronica plays on her college's club rugby team. She has heard from some of her friends that caffeine can help some athletes during physical activity. With that in mind, she is considering drinking a 1-ounce "energy shot" before her next rugby match. The label for the energy shot she plans on consuming is shown above. In addition to caffeine, what are other ingredients found in the energy shot? Check all that apply
Certain B-vitamins Certain amino acids
Vivianne is motivated and ready to lose weight that she has gained over the past 20 years. Which of the following are appropropriate recommendations you might make to Vivianne to lose weight? Check all that apply.
Eat more nutrient-dense foods Avoid all carbohydratest Reduce intake of saturated fats
Which of the following dietary choices would assist in supporting healthy weight gain? Check all that apply.
Eating a hamburger instead of a tenderloin Drinking a glass of 2 percent milk rather than skim milk
Tyler has decided that he wants to play football next year so he would like to put on some muscle prior to practice starting. Which of the following recommendations should Tyler follow if he is looking to gain muscle mass? Check all that apply.
Emphasize cross-training with an increase in aerobic exercise Design a program with low to moderate repetitions and higher weight
Jean has noticed that since starting her office job 6 months ago she has gained 10 pounds. Though she is enjoying the new job and going out with new coworkers, she has been getting to bed later and getting up earlier. In reflecting back at the changes that she has made during this time, identify which of the following are environmental factors versus genetic factors that could have contributed to her weight gain?
Environmental- decreased activity consumed more food consuming more high fat food lack of sleep Genetic- preference of sweet low hormonial appetite greater number of fat cells
Select the appropriate term to complete each statement regarding behaviors of self-discipline, self-control, and advanced planning.
Establish weight-loss goals. Commit to permanent lifestyle changes. Think about weight loss before eating. Take small portions. Plan for modest daily energy deficit. Check body weight regularly.
George is getting ready to participate in a local 5k "Reindeer Ramble." In looking at the weather, the temperature at race time will be about 30oF! His friends are all taking a couple of shots of whiskey prior to the race because they said it warms the body. What should George do?
George should not consume any alcohol because it can cause vasodilation, which may lead to a decrease in his core temperature.
Which of the following hormones or neuropeptides is secreted from the gastrointestinal tract and stimulates appetite?
Ghrelin
Which of the following individuals are most likely to experience positive health benefits as a result of their alcohol intake?
Grace, a 55-year-old assistant that has a glass of red wine every night at dinner with her husband.
Lenora has always been a runner, but recently started adding more resistance training to her daily workout. Which of the following are important safety precautions for Lenora to consider with resistance training? Check all that apply.
Have a spotter when using free weights, such as doing a bench press Raise weights slowly and lower them quickly
Regional fat distribution (the distribution of body fat such as the apple or pear shape), may have implications for the development of chronic diseases. Which two diseases may be associated with upper body or abdominal fat, the apple shape?
Heart disease and diabetes
The graph below shows the relationship between heart rate, kcal expenditure, oxygen consumption, and rate of perceived exertion and exercise intensity. Identify which factors are associated with a high exercise intensity and which are associated with a low exercise intensity.
High oxygen consumption is high rate of perceived exertion is high Low- heart rate is low kcal expenditure
Which of the following are recommended guidelines for a person trying to gain weight, particularly muscle mass? Check all that apply.
Increase caffeine intake Strive to gain about 2 lbs per week Start a resistance-training program
Which of the following are possible health risks associated with use of anabolic-androgenic steroids? Check all that apply.
Increased HDL-cholesterol Increased aggressiveness
Jenny has noticed she has been feeling very lethargic mid-afternoon so she has started having an afternoon cup of coffee. What are the effects of caffeine that Jenny will likely experience following her mid-afternoon cup of coffee? Check all that apply.
Increased alertness Improved mood
Ariana is a second year college student who lives on campus and works as a residential advisor (RA) in one of the campus dorms. She walks between classes (about 2 miles per day), but does not participate in any additional structured physical activity. Based on this information, Ariana's total daily energy expenditure would be calculated using the _______ category.
Low active
Which of the following statements about android-type obesity is false?
More common in females than males
Although there is error associated with the prediction of body fat percentages from all measurement techniques currently being used in most fitness facilities and research laboratories, which of the following is believed to be the most accurate measure of body composition?
Multicomponent technique using several methods
jane was performing a resistance exercise routine in which she moved from exercise to exercise taking only about a 30-second break in between exercises. This length of rest period would be most applicable to which of the following training programs? Check all that apply.
Muscular hypertrophy Muscular strength
Lawrence is an overweight male adult embarking on his first attempt at weight loss. He has heard that in order to lose one pound of fat per week, he should cut kilocalories by 500 kilocalories per day from his normal intake. What is the theory behind the notion that a 500-kilocalorie daily deficit promotes weight loss of one pound of fat per week?
One pound of fat tissue has 3,500 kcal; 3,500 kcal divided by 7 days in a week means 500 kcal less per day will help him lose one pound of fat per week.
Which of the following best explains the purpose of periodization in training?
Periodization is designed to help competitive athletes by divide training schedules into cycles signifying changes in volume and intensity to help prevent overreaching and overtraining.
Mumin is a 40-year-old female who has been slowly gaining weight over the past decade. Which of the following environmental factors may be contributing to this unwanted weight gain?
Physical inactivity Poor sleep habits Frequent consumption of high-fat, high-kcal foods So all answers are correct
The set-point theory of weight control is based upon a feedback system, suggesting that the individual is programmed to be a certain body weight and that the body will always attempt to maintain that weight by regulating hunger and metabolism. What part of the body is believed to be the regulatory center for the control of the various feedback mechanisms?
Receptors in the hypothalamus in the brain
Identify which principle of training is represented in each scenario.
Recuperation Jane has just begun working out and has decided to do three sessions of resistance training spread out throughout the week. Specificity Though George has always preferred mountain biking, he has decided to do more running in order to train for a 5k he signed up for. Overload Greta noticed that she is not as fatigued at the end of each set for certain lifts so she has decided to increase the number of repetitions she performs. Progressive resistance exercise Frank's program has him transitioning his weight selections so that after he can perform all sets of an exercise easily he increases the weight and decreases repetitions. Exercise sequence Ben starts his workout with power cleans, squats, lunges, and finishes with leg extensions
Which of the following benefits to cardiovascular health have been noted with light to moderate alcohol consumption? Check all that apply.
Reduced stress Reduced insulin sensitivity
The National Collegiate Athletic Association (NCAA) provides guidance for coaches and others working with student-athletes on warning signs for anorexia nervosa and bulimia nervosa in student-athletes. Which of the following is a unique warning sign that a student-athlete may have anorexia nervosa?
Relentless, excessive exercise
Which of the following statements regarding the use of drugs or herbal supplements for weight control is false?
Substantial research has shown that over-the-counter herbal weight loss supplements are effective for inducing and maintaining long-term weight loss
Which of the following are reasons why athletes should carefully consider taking an ergogenic aid to promote athletic performance? Check all that apply.
The supplements provide an unfair performance edge above other competing athletes The FDA does not regulate the production and sales of dietary supplements The supplements may be ineffective at contributing any ergogenic benefits
Most obesity scientists support a multicausal theory involving the interaction of a number of genetic and environmental factors. Which of the following statements does NOT support the research evidence for genetic factors?
There is a greater relationship between children and their adoptive parents, as compared to their biological parents, when considering morbid obesity
Which of the following statements is true for anorexia nervosa?
There is a set diagnostic criteria for this disease developed by the American Psychiatric Association
Which of the following statements about brown adipose tissue (BAT) is false?
There is more BAT in the human body than white adipose tissue (WAT)
In some instances, extra body fat may actually be beneficial to the human body.
True
Waist circumference can be used an inexpensive and quick screening measure for visceral fat. In general, a waist circumference greater than 35 inches in females has been associated with increased health risks and further testing is recommended.
True
An ideal exercise plan incorporates variety, balance, and moderation. Determine whether each scenario is describing exercise in variety, balance, or moderation.
Variety- bob Balance-tina Moderation- in high school
You are working with the coach for a college women's volleyball team. The National Collegiate Athletic Association (NCAA) has developed guidelines for coaches to help them identify collegiate-athletes who may have an eating disorder. For each of the following warning signs, indicate whether it is typically for anorexia nervosa or bulimia nervosa.
Warning signs for anorexia nervosa- dramatic weight loss a preoccupation with food Warning signs for bulimia nervosa- noticeable weight loss or weight gain bathroom visits after meal
Jenny's friend casually informed her that she hasn't had her period in 5 months but isn't too concerned. After noting her friend's significant weight loss and now knowing that she is not having a period, Jenny decided to talk to her friend about some of the long-term complication risks related to the Female Athlete Triad including all of the following EXCEPT _________.
arthritis
Which of the following locations is the site at which sodium bicarbonate acts to ultimately reduce acidity in the muscle?
blood stream
Based on the recommendations of the Prudent Healthy Diet, which of the following dinner options would be most in line with the recommendations of a healthy weight loss diet?
budda bowl
It is possible to enhance the effects of regular physical activity by altering the duration, frequency, intensity, or progression of exercise. Match the situations to determine whether they are describing increasing duration, frequency, intensity, or progression of exercise.Bill was swimming for 30 minutes, 3 days per week and recently increased that to 45 minutes, 3 days per week: Intensity IncorrectSonya was participating in one aerobics class per week and recently increased that to two aerobics classes per week: Duration IncorrectErin was walking on the treadmill at a rate of 3 miles per hour for 60 minutes and recently was able to increase her rate to 4 miles per hour for 60 minutes: Intensity CorrectChris used to do 30 minutes of cardio at 50 percent of his max heart rate 2 days per week and has gradually increased his performance such that now he is exercising for 60 minutes at 80 percent of his max heart rate 4 days per week: Progression
duration frequency intensity progression
The fat necessary for normal functioning of the brain, nerve tissue, heart tissue, and cell membranes is called _______.
essential fat
Dae is a 25-year-old recent graduate who works approximately 60 hours per week as a pharmacist at a busy health care facility. Over the past five years, Dae has slowly started to gain weight. He recently calculated his BMI, which was 31.5. This BMI is classified as overweight.
false
Heredity and environmental factors both contribute to obesity, thus in some instances an individual is not capable of achieving and maintaining a desirable body weight.
false
Very low-calorie diets (VLCDs) are very successful in long-term maintenance of weight loss.
false
Zoe's resting blood pressure of 115/80 mmHg and her fasting blood triglyerides are 140 mg/dL. Based on her blood pressure and blood triglycerides, Zoe has metabolic syndrome.
false
The _______ is often referred to as the "hunger center," regulating appetite and promoting food intake or satiety.
hypothalamus
Nancy's physician recently told her she had metabolic syndrome. She is unfamiliar with this term and wants to know more information about the syndrome. All of the following are symptoms of metabolic syndrome except _______.
increased HDL-cholesterol
Despite advertisements and fad diet promises, there is no quick solution to being overweight. Successful weight loss comes from hard work and commitment. The most reliable approach to weight loss includes all of the following EXCEPT _________.
increased dietary supplement use
Indicate which of the following symptoms are typically associated with metabolic syndrome.
insulin resistance, hypertension, hypertriglercideima
A person with _______ has an altered perception of their body image. Despite working out daily, this individual looks in the mirror and has a perception that their body lacks muscle definition and the muscles are weak.
muscle dysmorphia
For each of the following hormones and neuropeptides involved in appetite and energy balance, drag the hormone or neuropeptide to the site of secretion.
pancreas- amylin insulin Adipose tissue- leptin Hypothalmus- neuropeptide y gastrointestial- obestain peptid yy
Complete the following statements by dragging the correct arrow to demonstrate ways to implement the principle of progression in a workout.
rest periods between intervals down incline while running up number of reps up day off between workouts down speed while biking same route up
Lindley has heard of baking soda being used in baking and as a cleaning agent, but one of her friends recently recommended using baking soda as an ergogenic aid. This is because baking soda contains _______, which may be beneficial in optomizing sports performance for some athletes.
sodium bicarbonate
Which of the following effects of caffeine on performance have been supported by research?
supported- redunced sensation increased carbhydrate oxide increase force muslce unsupported- enhanced fat activation of para
Several government and professional health organizations have compiled a list of recommendations when evaluating commercial weight-loss programs. Based on those guidelines, which of the following characteristics would you recommend a person look for when evaluating a commercial weight-loss program?
the program includes medical screening the program has a nutrition education component that stresses permanent lifestyle changes the programs includes both aerobic/resistance workout
The most highly successful regimen for the treatment of anorexia nervosa involves _________.
therapy for the individual and the family and comprehensive medical care
Bioelectrical impedance analysis is based on the principle of resistance to an electric current, with the less the recorded resistance, the greater the water content, and hence the greater the body density.
true
By engaging in regular physical activity, a person can promote the "browning" of white adipose tissue into brown adipose tissue.
true
Delayed puberty, weight cycling, obsessive-compulsive tendancies, and perfectionism are all signs or symptoms of anorexia athletica.
true
Gynoid-type obesity is more common in females and results in accumulation of fat primarily in the hips, buttocks, and thighs.
true
Nora often fidgets while sitting in class, tapping her foot and just finding it difficult to sit still. The incidental daily energy expenditure from fidgeting, shivering, walking and other types of activities is called nonexercise activity thermogenesis (NEAT).
true
The set-point theory of weight control proposes that adaptive thermogenesis is a physiological adjustment that will return you to normal if you start to deviate from your set point.
true
Drag the statement into the correct category based upon the provided research.
true- caffeine accelerates calcium loss caffeine is a potent caffeine consumption is a modestly effective weight caffeine increases secretion false- coffee consumption is decreased caffeine intake during pregnancy
Having too much _______ fat has been associated with an increase in health risks, such as heart disease and certain types of cancer.
visceral
Alcohol will go any place in the body that _______.
water goes
According to the 2015-2020 Dietary Guidelines for Americans, adults who consume alcohol should do so in moderation. Indicate below what is considered moderation for men and women.
women- 1 drink men- 2
