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

Question 1

Which of the following is INCORRECT for the role dietary fat appears to play in the development of obesity?

A) Dietary fat is stored as fat more efficiently than either carbohydrate or protein, even if the caloric intake is similar
B) There may be increased health risks due to the fact that dietary fat may be stored preferentially in the abdominal area
C) Dietary fat does not rapidly suppress the appetite, which may lead to an increase in caloric intake
D) To calculate the total number of grams of fat recommended for the daily diet, multiply caloric intake by 30 percent and then divide by 11

Answer 1

D

Question 2

Which of the following statements is NOT true concerning strategies for limiting caloric intake?

A) Eat only two or three large meals a day, instead of eating five or six smaller ones
B) Limit salt intake to that which occurs naturally in foods and try substituting dry herbs and spices as alternatives to flavor the food
C) Eat at least one citrus fruit daily and select fresh whole fruits or those canned or frozen in their own juices
D) Use whole-grain breads, cereals, brown rice, oatmeal, beans, bran products, and starchy vegetables for dietary fiber

Answer 2

A

Question 3

Exercise affects the appetite in all but which of the following ways?

A) Intense exercise may be used to curb the appetite on a short-term basis, but it may not be as effective on a long-term basis
B) The appetite-suppressing effect of exercise is related to the close anatomical relationship of the body's temperature and hunger centers in the hypothalamus
C) Exercise will stimulate the secretion of several hormones in the body, notably adrenaline, which may also depress the appetite
D) The appetite will normally decrease in the athlete who has a decreased activity level

Answer 3

D

Question 4

Which of the following is NOT a recommended characteristic of a sound diet for weight control?

A) The diet should include fat-burning enzymes to optimize weight loss
B) The diet should be low in Calories and yet supply all nutrients essential to normal body function
C) The diet should be suited to the individual's current lifestyle
D) The diet should provide for a slow rate of weight loss

Question 5

Which of the following statements concerning the caloric concept of weight control is false?

A) The First Law of Thermodynamics is the physical basis for body-weight control
B) Changes in the different components that comprise the total body weight may bring about body-weight fluctuations that appear contrary to the caloric concept
C) Genetic differences between individuals is the only cause for the difference in weight between two people who have consumed the same amount of Calories
D) It takes more energy to convert dietary carbohydrates and protein into body fat than it does to convert dietary fat into body fat

Question 6

The most significant factor in determining daily caloric intake necessary to maintain weight is

A) the REE.
B) the sex of the individual.
C) body weight.
D) body composition.

Question 7

Which of the following statements does NOT belong in a list of general guidelines that will help reduce caloric intake?

A) Beverages other than milk and juices should contain no Calories
B) Reducing the amount of fat and sugar content in the diet may be all that is needed to lower the caloric intake to the desired level
C) Fruits are high in vitamins, minerals, and fiber and are listed as free exchanges because they contain fewer than 20 Calories per serving
D) Milk and meat exchange products are excellent sources of protein, but may also contain excessive fat

Question 8

A comprehensive weight-control program should include a balanced, reduced-Caloric diet and

A) aerobic exercise.
B) resistance training.
C) appropriate behavior modification.
D) All of these choices are correct.

Question 9

Which of the following statements is NOT correct for weight loss during an exercise weight-reduction program?

A) Weight lost through an exercise program is lost at a much slower rate, however, most of the bodyweight reduction comes from the body-fat stores
B)A person must exercise at a lower percentage of his/her VO2 max, because at the higher energy intensity he/ she will derive a lower percentage of energy output from fat
C) The objective should be to burn the greatest total Calories possible within the given time frame
D) The reduction of fat in body areas is most likely to occur where fat deposits are the most conspicuous, thus spot reducing does not appear to be effective

Question 10

Exercise programs for weight reduction

A) are based on different principles than those that improve the efficiency of the cardiovascular system, thus a more strenuous program is recommended.
B) should expend about 500 Calories per week.
C) include a daily exercise routine that is subdivided into the warm-up, stimulus, and warm-down phases.
D) should key on the intensity element, with the program becoming a permanent component of one's daily routine.

Question 11

Which of the following is NOT correct when considering a national weight-loss program?

A) There is little governmental control over many of these programs
B) The program should follow both exercise and dietary guidelines similar to those recommended by major health-related organizations
C) These programs, though expensive, are worth the price since research supports their effectiveness over programs designed by the individual
D) The program should not only help individuals lose weight, but should give a high priority to helping them maintain the healthy body weight

Question 12

Exercise can help reduce and control body weight in which of the following ways?

A) Exercise appears to be particularly effective in reducing fat stores in the hips and upper thighs
B) Exercise may confer improvements in mood, energy expenditure, body image, and self-esteem
C) Exercise will help minimize the increase in the REE, which usually results from VLCD
D) Exercise will help maintain the proper body weight, but it is a poor means to lose body weight because it expends so few Calories

Question 13

Which of the following has the least amount of Calories as per the Food Exchange System developed by the American Dietetic Association and the American Diabetes Association?

A) three servings of skim milk
B) four servings of lean meat such as turkey
C) five servings of vegetables
D) four servings of fruit
E) one serving of whole milk

Question 14

Which is the following statements is true for the stimulus period of an exercise program?

A) The two major components of the stimulus period are duration and intensity, with these two components usually inversely related.
B) The intensity of training should equal 50 to 85 percent of maximum oxygen uptake or 60 to 90 percent of maximum heart rate.
C) The training should consist of 20 to 60 minutes of continuous aerobic activity, three to five days per week.
D) All of the statements are correct.

Question 15

Which of the following statements concerning behavior modification techniques and how they apply to a weight- control program is FALSE?

A) The individual is the most important component of a weight-control program
B) Behavior modification is used to reduce physical or social stimuli that may lead to excessive caloric intake or decreased physical activity
C) It is extremely important to set short-term goals so that the individual may experience multiple successes in pursuit of the long-term goal
D) All individuals wishing to implement a behavior modification program should seek professional assistance in developing such a program

Question 16

Which of the following statements is correct when considering very low-Calorie diets (VLCD)?

A) A VLCD may actually be counterproductive to the ultimate goal of long-term weight loss, as it may lead to weight cycling.
B) A VLCD is often referred to as a modified fast and is defined technically as containing less than 1,000 Calories per day.
C) A VLCD is recommended for the individual who wants to lose 10-20 pounds if the individual is under medical supervision.
D) None of the answers are correct.

Question 17

Which of the following statements does NOT apply to a sound approach to dietary modifications for a weight loss program?

A) Two pounds of weight loss per week is the recommended maximum unless the individual is under medical supervision
B) To determine the number of Calories an individual may consume daily on a diet, one needs to estimate the
Daily energy expenditure, which includes the basal metabolic rate and the normal daily activities
C) A moderate caloric deficit will effectively reduce weight in time and also provide a satisfying diet
D) Once the number of Calories needed to have a standard caloric deficit is calculated, the value should be adhered for the entire length of the diet

Question 18

Which of the following is a guideline that should be followed prior to initiating an exercise program?

A) General precautions that one should be aware of involve safety factors, timing of meals, and environmental
Hazards, with a hot environment posing the most serious threat.
B) It is necessary for all those over thirty to have a medical examination before initiating an exercise program.
C) If one moderates the duration of the initial exercise program, high-intensity exercise at this time will expedite the predetermined goals.
D) All of the answers are correct.

Question 19

Which of the following is correct concerning the key points of an aerobic exercise program?

A) An exercise program, which has a frequency of two to three times per week, provided duration and intensity
Are adequate to achieve cardiovascular health, is also recommended if weight control is the primary goal.
B) Intensity and duration are interrelated, but for burning the most total Calories for weight control purposes, high intensity exercise programs are most recommended.
C) Practicality, enjoyment, and versatility are all important factors in an exercise program.
D) All of the answers are correct.

Question 20

To lose one pound of body fat per week you must develop a deficit of Calories per day.

A) 500
B) 750
C) 1,000
D) 1,500

Question 21

Research with effective dieters has shown that in order to be successful for weight loss and maintenance, a diet should follow all the following principles except which?

A) be low in Calories during the weight loss phase
B) supply all essential nutrients
C) contain bland foods to curb the intake of Calories
D) be able to be accommodated within one's current lifestyle
E) be a lifelong diet

Question 22

For an obese individual, what would appear to be one of the best types of exercise programs you could recommend that would meet the criteria as a bona fide component of a comprehensive weight control program and yet be rather practical and safe?

A) archery
B) bowling
C) aerobic walking
D) jogging
E) handball

Question 23

Although the thermic effect associated with the digestion of various foods does not appear to provide for greater weight losses in most diets, which nutrient has the highest thermic effect of food (TEF)?

A) fat
B) iron
C) vitamin C
D) water
E) protein

Question 24

If a healthy individual wishes to lose weight without being under medical supervision, what is the generally recommended range of weight loss per week?

A) 1-2 pounds
B) 4-5 pounds
C) 6-8 pounds
D) 8-10 pounds
E) 10-20 pounds as seen in many newspaper advertisements

Question 25

According to the Institute of Medicine of the National Academy of Sciences, the Physical Activity Level Category of very active is the equivalent of walking at a rate of 3-4 miles per hour daily for how many miles?

A) 2
B) 5
C) 8
D) 12
E) 17

Question 26

Large daily fluctuations in body weight, on the order of 2-3 pounds, are usually due to changes in which of the following?

A) ATP-PC stores
B) muscle protein stores
C) body water stores
D) body fat stores
E) liver glycogen stores

Question 27

Although all exercises increase caloric expenditure, thirty minutes of which of the following would use the least number of Calories?

A) jogging continuously
B) cross country skiing continuously
C) bowling in pairs as normally played
D) fast swimming continuously
E) competitive handball as normally played

Question 28

After the first day or so of fasting, most of the body's stores of are depleted.

A) fat
B) glycerol
C) amino acids
D) fatty acids
E) glycogen

Question 29

If a person had a daily food intake deficit of 500 Calories and a daily exercise expenditure of 200 Calories, how many days would it take to lose 10 pounds of body fat?

A) 7
B) 10
C) 15
D) 25
E) 50

Question 30

As an individual progresses on a weight reduction program over several months it becomes increasingly difficult to lose weight. Which of the following is NOT a reason for this difficulty?

A) more of the weight loss is now as fat
B) it costs fewer Calories to move the body during exercise
C) it costs fewer total Calories to maintain the lower weight
D) the total energy loss by the REE will decrease somewhat
E) the body will continue to sustain large losses of water

Question 31

Which of the following substitutes would not save Calories in a diet plan?

A) skim milk in place of whole milk
B) regular hard stick margarine in place of butter
C) plain yogurt in place of sour cream on a baked potato
D) non-alcoholic beer in place of regular beer
E) air-popped popcorn in place of potato chips

Question 32

An example of a behavior modification program for a weight loss program is

A) feel guilty after you overeat
B) eat fast so there is no visible food to tempt you to eat more
C) keep a record of your eating habits so you can see what situations cause you to overeat
D) always clean your plate when you eat
E) always wait until you are hungry to go food shopping

Question 33

Aerobic type exercise may be an effective part of a comprehensive weight control program to reduce excess body fat for all of the following reasons EXCEPT which one?

A) it increases the metabolic rate
B) it mobilizes and utilizes free fatty acids from the adipose tissues
C) it helps reduce body water stores in the muscles and blood
D) it will increase the resting metabolic rate for a short time after the exercise period
E) it may help to curb the appetite in some individuals if done prior to meal time

Question 34

If a girl weighs 70 kilograms, about how many pounds does she weigh?

A) 154
B) 166
C) 182
D) 64
E) 32

Question 35

Which of the following is NOT recommended in weight reduction counseling for the person who is not under medical supervision?

A) reduce total daily Calorie intake to less than 500 to allow for possible low metabolic rate
B) explanation of the Food Exchange System to keep track of energy intake
C) recommendation of use of physical exercise to increase energy expenditure
D) reorganization of some established behavioral patterns
E) all of the above are recommended

Question 36

The human body can lose weight from a number of its stored energy sources. Which of the following necessitates the greatest caloric deficit in order to lose one pound of body weight?

A) lean body mass
B) liver glycogen
C) adipose tissue
D) muscle glycogen
E) water

Question 37

Using the ACSM standards for intensity of exercise as 50-85 percent of the heart rate reserve (HRR), calculate

Question 38

Which of the following statements relative to an exercise program for weight maintenance or loss is true?

A) the mode of exercise should involve large muscle groups that are activated in rhythmic, continuous type movement.
B)the higher the intensity of aerobic exercise that the individual can sustain, the better, because the greater the intensity the greater the number of Calories burned per minute.
C) the greater the duration of activity, the better.
D) the more frequent the exercise during the week, the better.
E) all of the above statements are true.

Question 39

In the exchange lists, high fat foods are usually found in which two exchanges?

A) fruit and vegetables
B) starch/bread and lean meat
C) whole milk and starch/bread
D) fat and vegetable
E) medium fat meat and whole milk

Question 40

Which of the following should you not recommend to a friend who wishes to develop a weight reduction program?

A) zero carbohydrate, high-protein diet
B) emphasis on portion control
C) application of the food exchange system
D) increased physical activity
E) balanced adequate diet

Question 41

Most popular weight-loss diet plans, such as Atkins, Jenny Craig, South Beach, Weight Watchers, and the Zone, may successfully induce weight loss in the initial stages of the program because all such diets

A) Are high in carbohydrates
B) Are low in fat
C) Are low in protein
D) Are low in Calories
E) Prohibit the use of any alcohol

Question 42

Weight loss should be monitored with skinfolds and girth measurements, as well as with a scale, to ensure that
it is body fat that is being lost.

Question 43

The palm of your hand may be a convenient guide to measuring portion sizes of food. Which of the following would be a good approximation?

A) 1 ounce of cheese
B) 3-4 ounces of meat, chicken, or fish
C) Two teaspoons of salad dressing
D) 2 cups of ready-to-eat breakfast cereal
E) 5 grams of pure butter

Question 44

If one follows a dietary regimen that stresses balanced nutrition with a reduced caloric intake and a behavior
modification program to insure the diet's implementation, a comprehensive weight-control program has been achieved.

Question 45

According to the latest government report, the majority of American adults are overweight.

Question 46

Setting short-term goals that may be attained in a reasonable length of time is a very important step in your
weight control program.

Question 47

Athletes, such as wrestlers, who desire to loss excess body fat but help maintain lean muscle mass, may be advised to increase the proportion of their daily caloric intake from which nutrient?

A) Vitamins
B) Carbohydrate
C) Fat
D) Minerals
E) Protein

Question 48

During the first few days of your diet, about 70 percent of the weight loss is due to body-water changes.

Question 49

It is always necessary to take a daily vitamin/mineral supplement when one is dieting.

Question 50

The caloric needs of boys and girls are dissimilar in terms of Calories needed per kilogram of body weight
throughout their life span.

Question 51

At the end of three weeks of dieting, weight loss will slow as a natural consequence of the diet, but the weight
being lost at this point will be primarily body protein.

Question 52

Although the Food Exchange System is not a rigid diet plan, it has the following minimum requirements: 2
starch/bread exchanges, 5 skim milk exchanges, 4 lean meat exchanges, 2 vegetable exchanges, and 2 fruit exchanges.

Question 53

Fat and sugar together account for nearly 50 percent of the Calories in the average American's diet.

Question 54

A Body Mass Index above 20 is considered obese.

Question 55

According to numerous well-controlled research studies, which of the following dietary supplements has been shown to be a safe and effective means to induce significant loss of body fat?

A) Carnitine
B) Chromium
C) Ginseng
D) Synephrine
E) None of the above

Question 56

The maximal recommended weight loss per week without medical supervision for growing children is 2 pounds
per week.

Question 57

One key principle in selecting foods for weight control is to choose quality Calories and include more natural,
unrefined products in one's diet.

Question 58

One characteristic of dieters who have lost weight and managed to keep it off is that they weigh themselves on
a regular basis, often daily.

Question 59

Much information is available concerning the Food Exchange System. However, knowledge is not the total
answer; one's behavior must reflect the knowledge for the system to be successful.

Question 60

Which of the following macronutrient diets, each with the same caloric content, has been shown to be the best for weight loss?

A) High fat, low carbohydrate
B) Low fat, low carbohydrate
C) Low fat, low protein
D) High carbohydrate, low fat
E) No differences in weight loss are noted in various macronutrient diet plans with equal caloric content

Question 61

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.

Question 62

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

Question 63

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

Question 64

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

Question 65

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.

Question 66

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

Question 67

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.

Question 68

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.

Question 69

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.

Question 70

Recent research has found that spot reducing can be effective.

Question 71

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

Question 72

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.

Question 73

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.

Question 74

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

Question 75

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.

Question 76

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.

Question 77

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.

Question 78

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.

Question 79

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.

Question 80

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.