Deck 7: Energy Balance and Weight Control

Question 1

The energy expended to digest, absorb, and further process nutrients in food is called the _______________ of food. This equals approximately 5% to 10% of energy intake.

A) transformation
B) thermic effect
C) metabolism
D) breakdown

Answer 1

B

Question 2

The method for determining energy expenditure that involves the measurement of heat given off by the body during a select period of time in an insulated chamber is

A) direct calorimetry.
B) indirect calorimetry.
C) thermocalorimetry.
D) bomb calorimetry.

Answer 2

A

Question 3

Bob is a 34-year-old male who weighs 150 pounds and is a long distance cycler. He is engaged in vigorous activity. Based on the MyPlate Calorie Guidelines, Bob needs approximately _______________ kcal/day.

A) 2000
B) 2600
C) 3000
D) 3200

Answer 3

C

Question 4

The MyPlate calorie guideline for a 19- to 30-year-old active woman is

A) 1600.
B) 2000.
C) 2400.
D) 2800.

Question 5

Thermogenesis refers to all of the following except

A) the ability to regulate body temperature within narrow limits.
B) shivering when cold and fidgeting are examples of thermogenesis.
C) brown adipose tissue contributes to thermogenesis, especially in hibernating animals.
D) the energy you require during sleep at night.

Question 6

Basal metabolism is the energy expended

A) when sleeping.
B) when doing moderate activity.
C) when resting, but awake, and in a fasting state.
D) to make food available to the body.

Question 7

The thermic effect of food

A) represents the calories needed to digest, absorb, and process ingested food.
B) represents approximately 20 percent of total energy expenditure.
C) is included in the measurement of basal metabolism.
D) refers to energy expended to produce heat in response to a cold environment.

Question 8

Which of the following is not associated with an increase in basal metabolism?

A) An increase in body temperature
B) A low calorie intake
C) An increase in lean body mass
D) Caffeine use

Question 9

Bill expends 2,500 kilocalories per day. What amount of kilocalories will be from basal metabolism?

A) 250 to 375
B) 500 to 1,050
C) 1,200 to 1,500
D) 1,500 to 1,750

Question 10

Carol eats 800 kilocalories a day to lose weight. She is 40 years old. Carol has been walking briskly 60 minutes daily for the past 2 months. In her younger days she lifted weights, but she has lost considerable lean body mass over the years because of inactivity. Recently, Carol was diagnosed with hypothyroidism, which lowers metabolism. Which of the following factors increases Carol's energy output and promotes weight loss?

A) Her 800-kilocalorie diet
B) Her age
C) Her loss of lean body mass
D) Her walking routine

Question 11

The method for determining energy expenditure in which the amount of oxygen a person uses is measured is called

A) direct calorimetry.
B) indirect calorimetry.
C) thermocalorimetry.
D) bomb calorimetry.

Question 12

Bill consumes 2,500 kilocalories per day. What would be his energy expenditure, in kilocalories, from the thermic effect of food?

A) 125 to 250
B) 250 to 375
C) 300 to 550
D) 425 to 600

Question 13

Physical activity

A) contributes about 70 percent of total energy expenditure.
B) is only counted as a significant contributor if it is a formal, regular exercise program.
C) includes daily activities as seemingly insignificant as fidgeting.
D) contributes very little to overall energy expenditure.

Question 14

All of the following are true about energy expenditure except

A) the thermic effect of food represents about 5% to 10% of total energy expenditure.
B) physical activity accounts for 45% to 55% of total energy expenditure.
C) basal metabolism accounts for 60% to 70% of total energy expenditure.
D) of all the organs, the liver accounts for the highest proportion of basal metabolism.

Question 15

The name for minimum energy expended to keep a resting, awake body alive is _______________. This represents about 60% to 70% of total energy expenditure.

A) ATP
B) basal metabolism
C) thermogenesis
D) thermic effect of food

Question 16

____________ increases energy expenditure above basal energy needs by about 15% to 35%.

A) Adaptive thermogenesis
B) Thermic effect of food
C) Metabolism
D) Physical activity

Question 17

Which of the following is true about basal metabolism?

A) It represents about 30 percent of total energy expenditure.
B) It is energy expenditure to maintain heartbeat, respiration, other basic functions, and daily activities.
C) It represents about 60 percent to 70 percent of total calories used by a sedentary person during each day.
D) It includes the energy used to digest food.

Question 18

The calorie cost of the thermic effect of food is ___ of energy consumed.

A) 1% to 2%
B) 5% to 10%
C) 15% to 20%
D) 20% to 25%

Question 19

All of the following contribute to total energy expenditure except

A) basal metabolic rate.
B) thermic effect of food.
C) energy content of food.
D) adaptive thermogenesis.

Question 20

The expenditure of energy to produce heat in response to a cold environment and as a result of overfeeding is called _______________.

A) adaptive thermogenesis
B) thermic effect of cold
C) heat metabolism
D) thermic metabolsim

Question 21

Margaret's parents are both obese. She has dieted six times, each time losing a considerable amount of weight and subsequently regaining it. Margaret has an aversion to exercise. Which of the following is true about Margaret's situation?

A) Her frequent weight loss attempts have most likely led to greater amounts of lean body mass.
B) Her problem is genetic and there is no reason for her to attempt to lose weight.
C) When she ends the diet she regains additional body fat.
D) Her problem results from poor habits, with studies showing genetics as an insignificant contributor.

Question 22

When attempting to use body fat content to define obesity, body fat above ____ for men warrants an obesity diagnosis.

A) 8%
B) 20%
C) 24%
D) 30%

Question 23

Body weight in kilograms divided by height squared in meters yields

A) the obesity index.
B) the body mass index.
C) relative weight.
D) percent body fat.

Question 24

A weight-loss program should have all of the following characteristics except

A) use MyPlate as a pattern for food choices.
B) the plan should adapt to habits and tastes.
C) the plan should have a weight loss goal of 3 to 5 pounds per week.
D) the plan should be socially acceptable, allowing attendance at parties and restaurants.

Question 25

Which of the following is not a major goal for weight control programs?

A) 5-pound weight loss per week
B) Loss of stored fat
C) Sparing lean body mass
D) Reaching a healthy weight

Question 26

Which of the following is not true about android obesity?

A) It is upper body obesity.
B) High testosterone levels encourage it.
C) A low waist-to-hip ratio is indicative of it.
D) It is related to heart disease, hypertension, and diabetes mellitus.

Question 27

According to revised weight-loss prediction equations, a deficit of 10 kilocalories per day leads to an average weight loss of ______ over a 3-year period.

A) 1 pound
B) 1/2 pound
C) 5 pounds
D) 10 pounds

Question 28

Android obesity is associated with a higher incidence of all the following except

A) heart disease.
B) diabetes mellitus.
C) hypertension.
D) lung cancer.

Question 29

Which of the following testing methods is considered the most accurate way of measuring percent body fat?

A) Underwater weighing
B) Skinfolds
C) Infrared light
D) Bioelectrical impedance

Question 30

Men with body fat levels greater than _____ have increased health risks.

A) 20%
B) 24%
C) 30%
D) 35%

Question 31

Which of the following is not a way to estimate body fat?

A) Body mass index
B) Bioelectrical impedance
C) Skinfolds
D) Underwater weighing

Question 32

How would you interpret the body mass index for a woman who is 1.63 meters tall and weighs 72 kilograms?

A) The value does not exceed the value at which health risks begin.
B) Her health risks due to obesity would be high.
C) This indicates significant android obesity and high health risk.
D) She slightly exceeds the value at which health risks begin.

Question 33

As one finds his or her weight loss slowing during a weight control program, the best practice is to

A) restrict more food choices.
B) reduce food intake to 1,000 kilocalories.
C) go off the weight control program and take a break.
D) increase physical activity.

Question 34

Altering the environment to minimize the stimuli for eating is called

A) chain-breaking.
B) stimulus control.
C) contingency management.
D) cognitive restructuring.

Question 35

When attempting to use body fat content to define obesity, body fat above ____ for women warrants an obesity diagnosis.

A) 25%
B) 20%
C) 30%
D) 37%

Question 36

For a woman who is 1.63 meters tall and weighs 72 kilograms, the body mass index would be

A) 18.
B) 23.
C) 27.
D) 32.

Question 37

The "3500-kilocalorie" rule, which assumes a negative energy balance of 500 kcal per day will lead to 1 pound of weight loss per week, tends to

A) overestimate the rate of weight loss.
B) accurately predict the rate of weight loss.
C) underestimate the rate of weight loss.

Question 38

An example of cognitive restructuring for weight control is

A) planning what to eat for breakfast.
B) decreeing candy bars off limits.
C) replacing eating reactions to stress with helpful relaxing alternatives.
D) keeping a food intake diary to identify triggers for eating.

Question 39

Which of the following is an important aspect of behavior modification used for weight control?

A) Severely restricting intake after overeating
B) Avoiding planned eating so you can be ready to handle spontaneous changes in the situation
C) Recording eating behavior to identify situations that contribute to overeating
D) Weighing at the same time each day

Question 40

_______________ obesity is a pattern of body fat distribution that is associated with an increased incidence of cardiovascular disease, diabetes mellitus, and hypertension.

A) Android
B) Gynecoid
C) Morbid
D) Cardiovascular

Question 41

Two nationally recognized self-help groups that teach people to modify problem behaviors as they lose weight are

A) Jenny Craig and Slim Fast.
B) Nutri-System and Jenny Craig.
C) Weight Watchers and Take Off Pounds Sensibly.
D) Weight Watchers and Nutri-System.

Question 42

A common and effective surgical procedure for morbid obesity is

A) intestinal bypass.
B) gastric bypass.
C) gastric balloons.
D) gastrectomy.

Question 43

Orlistat (Xenical) is a medication approved by the FDA for weight loss that reduces fat

A) storage by inhibiting lipase activity in fat cells.
B) digestion by inhibiting lipase enzyme action in the small intestine.
C) absorption by decreasing bile secretion.
D) circulation by inhibiting lipoprotein production.

Question 44

Xenical is a weight-loss drug that works in the digestive system

A) to substitute xylose for glucose.
B) to block digestion of about one-third of the fat in the food we eat.
C) to produce a full feeling that decreases hunger.
D) as an artificial fat.

Question 45

A very-low-calorie diet (VLCD), also known as protein-sparing modified fast (PSMF), allows a person ______________ kcal per day, often in liquid form.

A) 200 to 400
B) 400 to 800
C) 800 to 1000
D) 1200 to 1400

Question 46

Which of the following is not characteristic of a fad diet?

A) It promotes quick solutions.
B) It uses scientific evidence, presenting pros and cons.
C) It limits food selections.
D) It recommends expensive supplements.

Question 47

Which of the following is true about fat?

A) It has a high thermic effect.
B) It is less calorie-dense than carbohydrates or proteins.
C) It is a concentrated source of calories.
D) It is better to eliminate carbohydrates rather than fat when cutting calories.

Question 48

The best formal weight loss program for the average dieter is

A) Weight Watchers.
B) Jenny Craig.
C) Nutri-System.
D) Diet Center.

Question 49

When individuals lose weight quickly, most of the weight lost is from

A) fat, water, and glycogen.
B) water, muscle tissue, and bone.
C) water, glycogen, and muscle tissue.
D) fat, water, and muscle tissue.

Question 50

Moderate calorie restriction leads to

A) losses of neither fat nor lean tissue.
B) losses of both fat and lean tissue.
C) loss of lean tissue exclusively.
D) loss of fat tissue exclusively.

Question 51

All of the following statements about many popular diets are true except

A) they promote quick weight loss that ends up being primarily water and lean muscle mass.
B) they help people make permanent changes in eating habits.
C) they often recommend expensive supplements.
D) they use testimonials from famous people.

Question 52

John weighs 80 kilograms and is 1.6 meters tall. His body mass index is _______________ kg/m².

A) 5
B) 25
C) 31
D) 50

Question 53

The body's set point has been suggested to be

A) a weight to which the body closely regulates.
B) one's desirable body weight.
C) one's minimum body weight.
D) the weight that is reached and maintained during mid-life.

Question 54

Cycles of loss and regain of weight are called _______________. With each cycle, it is easier to gain weight and harder to lose.

A) plateauing
B) energy balancing
C) mindful eating
D) yo-yo dieting

Question 55

Underweight is defined as a body mass index below _______________ kg/m².

A) 18.5
B) 19.5
C) 20
D) 21.5

Question 56

Changing one's frame of mind related to weight control and nutrition is called

A) stimulus control.
B) self-monitoring.
C) chain-breaking.
D) cognitive restructuring.

Question 57

A group of medications that induce stimulation of the central nervous system are _______________.

A) amphetamines
B) neurotransmitters
C) diuretics
D) statins

Question 58

Which of the following is true about use of diet pills for weight reduction?

A) Diet pills do not lead to long-term changes in weight and tend to have side effects.
B) Amphetamines are not addictive.
C) Oral cholecystokinin is absorbed and suppresses hunger.
D) Diuretics lead to significant fat loss.

Question 59

The best way to treat an underweight person is to advise him or her to

A) eat high-fat foods such as cream, cheeses, ice cream, and ground beef.
B) stop exercising.
C) eat calorie-dense foods higher in vegetable fat like nuts and seeds.
D) eat high-calorie foods at the beginning of a meal.

Question 60

An example of a bariatric surgical procedure used today for treating severely obese individuals is ____________.

A) adjustable gastric banding (LAP Band)
B) stomach resection
C) laparoscopic intestinal resection
D) colonoscopy

Question 61

Match the following with the descriptions below

Question 62

A _________________________ is usually more accurate at estimating the number of calories you burn during a workout than are calorie estimators on cardio machines.

A) bathroom scale
B) body fat monitor
C) step monitor
D) heart rate monitor

Question 63

The Physical Activity Guidelines recommend that adults should engage in the equivalent of 150 minutes of moderate-intensity aerobic activity each week for substantial health benefits. Which of the following statements accurately describes the physical activity required to lose excess body weight and maintain weight loss?

A) Engaging in 150 minutes per week of moderate-intensity aerobic activity per week is adequate for weight loss and weight maintenance for most adults.
B) Moderate-intensity aerobic activites are not adequate for weight loss or weight maintenance; intense activity is necessary to boost basal metabolic rate.
C) During a weight-loss program, physical activity should be restricted to no more than 150 minutes of moderate-intensity aerobic activity per week to prevent increases in appetite.
D) Weight loss and weight maintenance will likely require more than 150 minutes of moderate-intensity aerobic activity per week.

Question 64

The principles of _______________________ include being aware of the entire eating experience from food preparation to consumption, including recognizing and respecting the physical hunger and satiety cues, and being wise in eating decisions.

A) awareness eating
B) mindless eating
C) mindful eating
D) stimulus control

Question 65

When considering physical activity for weight control, keep in mind that aerobic activity, including brisk walking, jogging, or cycling, burns more ___________________ than resistance activity.

A) fat
B) protein
C) glycogen
D) muscle

Question 66

A new weight-loss drugs, lorcaserin hydrochloride (trade name Belviq) is ____________________________________________ that reduces food intake by regulating appetite.

A) a functional fiber
B) a lipase inhibitor
C) an amphetamine
D) a selective serotonin receptor agonist