Deck 5: Weight Management

Question 1

Which of the following statements is TRUE?

A) Obesity and unhealthy lifestyle habits are the most critical public health problems we face in the 21st century.
B) Excessive body weight and physical inactivity are the leading cause of preventable death in the United States.
C) Obesity and unhealthy lifestyle affect all ethnic groups, all age groups, and both sexes equally in the United States.
D) Evidence indicates that health risks associated with increased body weight start at a body mass index over 30.

Answer 1

A

Question 2

For successful weight loss, 60 to 90 minutes of daily physical activity is necessary.

Answer 2

True

Question 3

The second leading cause of preventable death in the U.S. is:

A) cigarette smoking and tobacco use.
B) being overweight and physical inactivity.
C) excessive alcohol consumption.
D) unintentional injuries.

Answer 3

B

Question 4

Obesity has been defined as a BMI of _____ or higher.

A) 20
B) 24
C) 29
D) 30

Question 5

Physical activity accounts for approximately 60 to 70 percent of the total daily energy requirement.

Question 6

Greater weight loss is achieved by combining a diet with an exercise program.

Question 7

Various studies indicate that most people, especially obese people:

A) lost the desired weight without exercise.
B) overestimate their caloric intake.
C) underestimate their activity level.
D) underestimate their energy intake.

Question 8

The body functions best when blood _____ remains at a constant level.

A) fat
B) level
C) protein
D) sugar

Question 9

A primary objective to achieve overall physical fitness and enhance quality of life is to have:

A) a recommended body composition.
B) as little non-lean mass as possible.
C) ideal body weight based on height.
D) as low a body mass index as possible.

Question 10

Research indicates that individuals who are 30 or more pounds overweight during middle age (30 to 49 years of age) lose about _____ years of life.

A) 3
B) 7
C) 10
D) 20

Question 11

Most people can attain the "perfect body" as long as they eat right.

Question 12

The body fat/weight setpoint is raised by eating complex carbohydrates.

Question 13

Frequent fluctuations in weight (up or down) markedly increase the risk of dying of cardiovascular disease.

Question 14

A few pounds of excess weight may not be harmful to people who are healthy and physically active, exercise regularly, and eat a healthy diet.

Question 15

Anorexic individuals seem to fear death more than fat and weight gain.

Question 16

Foods with a high glycemic index are:

A) best eliminated completely from the diet.
B) promoters of less carbohydrate absorption.
C) useful to replenish depleted glycogen stores.
D) usually large-molecule/particle carbohydrates.

Question 17

What percentage of American adults are underweight?

A) 4 percent
B) 9 percent
C) 14 percent
D) 19 percent

Question 18

Most of the blame for the alarming increase in obesity in the U.S. lies in:

A) fewer meals eaten outside the home.
B) overeating and physical inactivity.
C) less consumption of fast food.
D) more time spent doing manual labor.

Question 19

Long-term adherence to low-carbohydrate/high-protein diets could increase the risk of heart disease because high-protein foods are also high in fat content.

Question 20

Over the last decade, the average weight of adult Americans increased 10 pounds.

Question 21

The mechanism that appears to regulate how much a person weighs is known as the:

A) setpoint.
B) weight factor.
C) basal metabolic rate.
D) energy-balancing equation.

Question 22

Anorexia nervosa can be:

A) diagnosed by a well-trained clinician only.
B) easily recognized by its typical characteristics.
C) overcome by anorexia sufferers themselves.
D) diagnosed by primary care physicians.

Question 23

The suggested lower limits of daily caloric consumption are:

A) 1,000 calories for petite women.
B) 1,000 calories for women.
C) 1,500 calories for men.
D) 2,000 calories for husky men.

Question 24

Very low calorie diets usually are:

A) adequate in needed nutrients.
B) known to reduce basal metabolic rate.
C) effective at maintaining a weight loss.
D) effective at lowering one's setpoint.

Question 25

A daily energy expenditure of 200 calories through physical activity is the equivalent of approximately _____ pounds of fat per year.

A) 12
B) 21
C) 31
D) 52

Question 26

The energy-balancing equation principle indicates that as long as caloric input:

A) is less than caloric output, the person will gain weight.
B) is larger than caloric output, the person will lose weight.
C) equals caloric output, the person may gain or lose weight.
D) equals caloric output, the person will not gain or lose weight.

Question 27

The major risk associated with low-carb diets is an increased risk of heart disease because:

A) protein-rich foods are often high in carbohydrates.
B) excess protein is used to produce more muscles.
C) high-protein foods are often high in fat.
D) few people consume adequate amounts of protein.

Question 28

Glycemic index is:

A) based on the actual laboratory-measured speed of absorption.
B) directly related to simple and complex carbohydrates.
C) determined by the speed of digestion after a normal meal.
D) affected by the digestive system function of the individual.

Question 29

When the body uses protein instead of a combination of fats and carbohydrates as a source of energy:

A) weight loss is as much as ten times slower.
B) a large amount of weight loss is in the form of water.
C) fats and carbohydrates are used more efficiently.
D) fat is lost very rapidly if instructions are followed.

Question 30

Although both bulimic and binge-eating individuals eat large amounts of food in a short period of time, a difference between bulimic and binge-eating individuals is that binge-eaters:

A) do not purge.
B) induce vomiting.
C) purge after eating.
D) use laxatives.

Question 31

Dietary restrictions:

A) are effective in maintaining long-term weight loss.
B) cannot guarantee lean body weight retention.
C) lead to a loss of nearly 100 percent fat weight.
D) may actually increase a large amount of lean tissue.

Question 32

_____ eating involves the consumption of large quantities of food, mostly "comfort" and junk food, to suppress negative emotions.

A) Binge
B) Disordered
C) Emotional
D) Purging

Question 33

When fasting or on a crash diet, _____ storage can be completely depleted in just a few days.

A) protein
B) glycogen
C) water
D) energy

Question 34

The body fat/weight setpoint may be lowered by:

A) eating refined carbohydrates.
B) following near-fasting diets.
C) eating high-fiber foods.
D) following very low calorie diets.

Question 35

A difference between anorexic and bulimic individuals is that bulimics:

A) are closer to recommended body weight.
B) fear weight gain more than death from starvation.
C) emphatically deny that their behavior is abnormal.
D) are sensitive to cold due to low body temperature.

Question 36

Anorexia nervosa and bulimia nervosa are common in industrialized nations where:

A) women want to be models.
B) normal eating is discouraged.
C) there is too much junk food.
D) society encourages thinness.

Question 37

An eating disorder characterized by a refusal to eat enough food to maintain a minimally normal body weight is:

A) dysmorphic disorder.
B) anorexia nervosa.
C) bulimia nervosa.
D) binge-eating disorder.

Question 38

Eating disorders:

A) typically affect individuals who are young and attractive.
B) are mostly caused by genetics without environment influence.
C) are most prevalent in women between the ages of 25 and 50.
D) are often seen in families with a history of clinical depression.

Question 39

One pound of fat represents _____ calories.

A) 1,500
B) 2,500
C) 3,500
D) 4,500

Question 40

A study showed that after weight loss due to exercise, most people need to continue exercising at least _____ minutes each day to maintain the weight loss.

A) 20
B) 30
C) 45
D) 60

Question 41

If you are trying to lose weight, choose your friendships carefully. Surround yourself with people who:

A) have a weight problem.
B) are still gaining weight.
C) have the same weight loss goals as you do.
D) are not concerned about weight.

Question 42

When sedentary individuals begin an exercise program, body weight _____ during the first couple of weeks of the program.

A) decreases quickly
B) is often unchanged
C) decreases significantly
D) decreases steadily

Question 43

The best way to lose 1 lb of fat every week is to: [Use the supplied Table 5.4: Caloric Expenditure of Selected Physical Activities.]

A) replace vanilla ice cream with an apple (88 calories) daily and do step aerobics for 32 minutes every day.
B) replace vanilla ice cream with an apple (88 calories) daily and jog for 32 minutes every day.
C) replace vanilla ice cream with an apple (88 calories) daily and do moderate water aerobics for 32 minutes every day.
D) stop eating vanilla ice cream and Milky Way candy bars completely without exercise.

Question 44

If a person is trying to lose weight, a combination of _____ works best.

A) the Zone Diet and aerobic exercises
B) the Best Life Diet and Abs Diet
C) low-carbohydrate and high-protein diets
D) aerobic and strength-training exercises

Question 45

Consuming most of the calories earlier in the day seems to:

A) be helpful in losing weight.
B) promote atherosclerosis.
C) cause one to go hungry all day.
D) slow down the metabolism.

Question 46

Which of the following activities is recommended for significantly obese individuals when they just start an exercise program?

A) swimming
B) water aerobics
C) running
D) walking

Question 47

Weight management is accomplished by:

A) following the South Beach diet consistently and correctly for at least one year.
B) following a moderate-intensity exercise program only for about six months.
C) joining a gym that has the best equipment and most qualified instructors.
D) making a lifetime commitment to physical activity and proper food selection.

Question 48

Which of the following is the most effective method of weight loss?

A) moderate-intensity exercise ≥60 minutes per day without diet modification
B) high-intensity exercise of 30 minutes per day without diet modification
C) calorically-restricted diet limiting calorie intake to 1,200-1,500 calories daily only
D) moderate-intensity exercise ≥60 minutes per day and intake of 1,200-1,500 calories per day

Question 49

For successful weight loss, at least:

A) 20 minutes of daily activity is recommended.
B) 30 minutes of daily activity is recommended.
C) 60 minutes of daily activity is recommended.
D) 90 minutes of daily activity may be required.

Question 50

The weight lost while wearing a rubberized suit or sitting in a sauna is mostly _____ weight.

A) fat
B) lean
C) muscle
D) water

Question 51

When a person is attempting to lose weight, calories are consumed in a percentage proportion of _____ for breakfast, lunch, and dinner, respectively.

A) 10-50-40
B) 25-50-25
C) 25-25-50
D) 50-25-25

Question 52

Many experts believe that a person can take off weight more efficiently by reducing the amount of daily fat intake to about _____ percent of the total daily caloric intake.

A) 10
B) 20
C) 25
D) 30

Question 53

To lose 1 lb of fat every week, what would Apple need to do?

A) Create a negative energy balance of 3,500 calories per week.
B) Create a positive energy balance of 4,375 calories per week.
C) Use one of the low-carb diets that promise to be effective.
D) Exercise only, such as walking, 60 minutes every day.

Question 54

Individuals who _____ are more successful at adhering to a positive lifetime weight control program.

A) make a commitment to change
B) buy food only when they are hungry
C) eat meals quickly and away from the table
D) add foods to the diet that enhance appetite

Question 55

As you start your diet plan, pay particular attention to:

A) carbohydrate types.
B) fat types and amount.
C) food serving sizes.
D) nutritional value.

Question 56

"Skinny" people should realize that the only healthy way to gain weight is through:

A) consuming high-carbohydrate and high-fat food.
B) consuming high-carbohydrate and high-protein food.
C) exercise and a significant increase in caloric intake.
D) exercise and a slight increase in caloric intake.

Question 57

Banana Orange is training for next year's Peachtree Road Race. She runs at the speed of 10 miles per hour for 30 minutes per training session. What was her calorie expenditure per training session? [Banana's body weight is 120 pounds. Use the supplied Table 5.4: Caloric Expenditure of Selected Physical Activities.]

A) 410
B) 367
C) 324
D) 252
Questions 50 and 51 are based on the following:
Apple Orange is obese with a body weight of 200 pounds, and she would like to lose some weight. After interviewing her, you found that she had not been physically active for 10 years and she had been eating a cup of vanilla ice cream (265 calories) and a Milky Way candy bar (254 calories) every day. You advised her that she should lose no more than 1 pound of fat per week.

Question 58

One of the weight loss strategies is to cook wisely. Which of the following is recommended when preparing food?

A) using dextrose to replace sugar
B) using fructose to replace sugar
C) pan frying instead of steaming
D) avoiding coconut oil and palm oil

Question 59

Data released in 2007 showed that you are more likely to:

A) gain weight if your friends gain weight.
B) lose weight if someone you are close to gains weight.
C) gain weight if someone you are close to loses weight.
D) gain weight if someone you care about loses weight.

Question 60

Compared to low-intensity exercise, high-intensity exercise:

A) is as effective as low-intensity exercise in burning fat.
B) is not as effective as low-intensity exercise in burning fat.
C) raises the metabolic rate longer after exercise.
D) burns a much higher percentage of fat in theory.

Question 61

Leptin:

A) is produced by the stomach.
B) reduces metabolism.
C) slows body fat accumulation.
D) stimulates appetite.

Question 62

What relationship does sleep deprivation have with body weight?

A) Sleep deprivation causes body weight to be gained.
B) Sleep deprivation causes body weight to be lost.
C) Sleep deprivation causes body weight to greatly fluctuate.
D) Sleep deprivation appears to have no effect on body weight.

Question 63

Explain why a negative caloric balance is required to lose weight.

Question 64

Ghrelin:

A) is an anti-inflammatory steroid.
B) is produced by the pancreas.
C) reduces metabolism.
D) stimulates appetite.

Question 65

Being overweight might or might not be harmful. Explain.

Question 66

Compare and contrast the characteristics of anorexia nervosa and bulimia nervosa.

Question 67

Explain why diets alone don't work.

Question 68

How does combining aerobic exercise with weight training contribute to more rapid weight loss?

Question 69

Contrast the weight loss effects of near-fasting to the weight loss effects of exercise.

Question 70

A well-designed weight management program should include at least _____ hours of sleep each day.

A) 6
B) 7
C) 8
D) 9

Question 71

About one-_____ of the United States population is on a diet at any given moment.

A) fifth
B) quarter
C) third
D) half
Critical Thinking/Short

Question 72

Describe the three most common reasons for relapses into past negative eating behaviors.

Question 73

List 10 of the weight loss strategies that help support adherence to a lifetime weight maintenance program.

Question 74

Explain the reason for rapid weight loss in LCHP dieting.

Question 75

What are some of the physical effects of anorexia nervosa?