Question 1

The stimulus period is the most important phase of the daily exercise bout, and by modifying the intensity
and duration of the exercise, the individual achieves the level of stimulus necessary to elicit a conditioning effect.

Accepted Answer

The stimulus period during a daily exercise bout is crucial because it's when the intensity and duration of the exercise are adjusted to reach the necessary level of stimulus to elicit a conditioning effect, leading to improvements in fitness and health.

Question 2

No single factor is more frequently responsible for obesity than overeating.

Accepted Answer

The answer of No single factor is more frequently responsible...

Question 3

For individuals with normal body weight and for the long-term well-being of our children, exercise is highly
recommended for its preventive role.

Accepted Answer

Exercise is recommended for individuals of all body weights, including those with normal body weight, for its numerous health benefits, including prevention of chronic diseases, improvement of mental health, and contribution to long-term well-being.

Question 4

Large-muscle activities and local isolated-muscle exercises are equally beneficial in reducing body fat
stores.

Accepted Answer

Large-muscle activities, such as aerobic exercises that involve multiple large muscle groups (e.g., running, swimming, cycling), are generally more effective in reducing body fat stores than local isolated-muscle exercises (e.g., bicep curls, calf raises) because they tend to burn more calories both during and after the exercise session.

Question 5

Current research indicates that for weight loss, grazing (eating multiple small meals and snacks throughout the
day) may not be more effective than a traditional meal pattern if total daily caloric intake is the same.

Accepted Answer

Research shows that weight loss primarily depends on total caloric intake rather than meal frequency. Whether calories are consumed through grazing or traditional meal patterns, the effect on weight loss is similar if the total daily calories consumed are the same.

Question 6

Weight training during weight loss will significantly increase the resting energy expenditure.

Accepted Answer

The answer of Weight training during weight loss will significantly...

Question 7

For weight control purposes, you should exercise at a low percentage of your VO2 max so that a greater
percent of the energy expended is obtained from fat.

Accepted Answer

While it's true that lower intensity exercise burns a higher percentage of calories from fat, total calorie burn is lower compared to higher intensity exercise. For weight control, the total number of calories burned is more important than the source of those calories. High-intensity exercises can lead to a greater overall calorie expenditure, including after the workout, through the afterburn effect (excess post-exercise oxygen consumption, EPOC).

Question 8

Breaking into a sweat is a good external sign that one has sufficiently elevated his/her body temperature during
the warm-up phase of an exercise program.

Accepted Answer

Sweating is a physiological response to increased body temperature, indicating that the warm-up phase has effectively raised the body's temperature, preparing muscles and cardiovascular system for more intense exercise.

Question 9

Weight loss is difficult, but it can be done. Members of the National Weight Control Registry have lost more
than 30 pounds and kept it off for more than a year.

Accepted Answer

Members of the National Weight Control Registry have indeed lost a significant amount of weight (more than 30 pounds) and have maintained their weight loss for over a year, demonstrating that while weight loss can be challenging, it is achievable with sustained effort and strategies.

Question 10

Recent research has found that spot reducing can be effective.

Accepted Answer

Spot reducing, the idea that you can target fat loss in specific areas of the body through certain exercises, has been widely debunked by scientific research. Fat loss occurs across the body based on genetics, diet, and overall exercise, not localized exercises.

Question 11

For those who like to eat, yet do not want to gain weight, exercise is the intelligent alternative.

Accepted Answer

Exercise helps in burning calories and maintaining a healthy weight, making it a smart choice for those who enjoy eating but wish to avoid weight gain.

Question 12

Research suggests that sleeping less, such as only 4 to 5 hours nightly, will promote weight loss because more
energy is expended when awake than asleep.

Accepted Answer

Although being awake burns slightly more calories than being asleep, insufficient sleep can disrupt hormonal balance, leading to increased appetite and potentially causing weight gain over time.

Question 13

Interval training alternates periods of rest and exercise, but for the exercise to be truly effective for weight
control, the target HR must be met for a continuous time allotment.

Accepted Answer

Interval training is effective for weight control and improving cardiovascular health even without maintaining the target heart rate continuously. It involves alternating periods of high-intensity exercise with low-intensity recovery periods, which can still effectively burn calories and improve fitness.

Question 14

Brisk walking is not a suitable exercise for weight reduction purposes for the majority of individuals.

Accepted Answer

Brisk walking is considered a moderate-intensity aerobic activity that can help burn calories and contribute to weight loss, making it suitable for the majority of individuals.

Question 15

Although intensity and duration are interrelated, you should choose high-intensity exercise to lose weight rather
than lower intensity exercise performed over a longer period of time.

Accepted Answer

While high-intensity exercise can burn calories more quickly, lower intensity exercise performed over a longer period can also be effective for weight loss and may be more sustainable for some individuals. The best approach depends on personal preference, fitness level, and overall health.

Question 16

If your diet contains less than 1,600 Calories, it would be wise to take a daily vitamin/mineral supplement with
the RDA for all essential vitamins and key minerals.

Accepted Answer

Consuming less than 1,600 calories daily may not provide all the essential vitamins and minerals needed for optimal health, making a supplement with the RDA (Recommended Dietary Allowance) for all essential vitamins and key minerals a wise choice to ensure nutritional adequacy.

Question 17

In order to obtain a training effect in a young, healthy individual, the heart rate response should be increased
above the resting level by about 30-40 percent of the maximal heart rate reserve.

Accepted Answer

The heart rate should be increased to 50-85% of the maximal heart rate reserve for a training effect in young, healthy individuals.

Question 18

When you reduce body fat stores through an exercise program, much of the reduction is likely to come from fat
stores in the abdominal area.

Accepted Answer

Abdominal fat is often more metabolically active and easier to lose during initial phases of exercise and diet changes, leading to noticeable reductions in the abdominal area.

Question 19

Although one does not need any special apparatus to lose weight, the use of such equipment does allow one to
lose weight at a more rapid rate.

Accepted Answer

The answer of Although one does not need any special...

Question 20

An aerobic exercise program that involves the large muscle groups of both the arms and legs will be the most
beneficial type of program for losing body fat.

Accepted Answer

Aerobic exercise that engages both the arms and legs, such as swimming or cross-country skiing, increases heart rate and metabolism more effectively than exercises involving smaller muscle groups, leading to higher calorie burn and more efficient fat loss.

Quiz 11: Weight Maintenance and Loss Through Proper Nutrition and Exercise

The stimulus period is the most important phase of the daily exercise bout, and by modifying the intensity and duration of the exercise, the individual achieves the level of stimulus necessary to elicit a conditioning effect.

No single factor is more frequently responsible for obesity than overeating.

For individuals with normal body weight and for the long-term well-being of our children, exercise is highly recommended for its preventive role.

Large-muscle activities and local isolated-muscle exercises are equally beneficial in reducing body fat stores.

Current research indicates that for weight loss, grazing (eating multiple small meals and snacks throughout the day) may not be more effective than a traditional meal pattern if total daily caloric intake is the same.

Weight training during weight loss will significantly increase the resting energy expenditure.

For weight control purposes, you should exercise at a low percentage of your VO2 max so that a greater percent of the energy expended is obtained from fat.

Breaking into a sweat is a good external sign that one has sufficiently elevated his/her body temperature during the warm-up phase of an exercise program.

Weight loss is difficult, but it can be done. Members of the National Weight Control Registry have lost more than 30 pounds and kept it off for more than a year.

Recent research has found that spot reducing can be effective.

For those who like to eat, yet do not want to gain weight, exercise is the intelligent alternative.

Research suggests that sleeping less, such as only 4 to 5 hours nightly, will promote weight loss because more energy is expended when awake than asleep.

Interval training alternates periods of rest and exercise, but for the exercise to be truly effective for weight control, the target HR must be met for a continuous time allotment.

Brisk walking is not a suitable exercise for weight reduction purposes for the majority of individuals.

Although intensity and duration are interrelated, you should choose high-intensity exercise to lose weight rather than lower intensity exercise performed over a longer period of time.

If your diet contains less than 1,600 Calories, it would be wise to take a daily vitamin/mineral supplement with the RDA for all essential vitamins and key minerals.

In order to obtain a training effect in a young, healthy individual, the heart rate response should be increased above the resting level by about 30-40 percent of the maximal heart rate reserve.

When you reduce body fat stores through an exercise program, much of the reduction is likely to come from fat stores in the abdominal area.

Although one does not need any special apparatus to lose weight, the use of such equipment does allow one to lose weight at a more rapid rate.

An aerobic exercise program that involves the large muscle groups of both the arms and legs will be the most beneficial type of program for losing body fat.