Deck 7: Energy Balance and Weight Control

Question 1

Which of the following is true in relation to the components of energy expenditure?

A) The thermic effect of food represents about 20% to 35% of total energy expenditure.
B) Physical activity accounts for 15% to 35% of total energy expenditure.
C) Basal metabolism accounts for 75% to 100% of total energy expenditure.
D) Fidgeting accounts for 40% of total energy expenditure.

Answer 1

B

Question 2

Joe is getting his energy expenditure measured by direct calorimetry. The 1 liter of water surrounding the chamber has an initial reading of 15 degrees Celsius. The final reading is 2015 degrees Celsius. How many calories did he expend?

A) 1000
B) 1500
C) 2000
D) 2500

Answer 2

C

Question 3

The term for the minimum energy expended to keep a resting, awake body alive is ________. This represents about 60% to 75% of total energy expenditure.

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

Answer 3

B

Question 4

Bill expends 2500 kcal per day. What would be his approximate energy expenditure from basal metabolism?

A) 250 to 375 kcal
B) 500 to 1050 kcal
C) 1200 to 1500 kcal
D) 1500 to 1875 kcal

Question 5

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

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

Question 6

Which of the following is true about basal metabolism?

A) It represents about 30% of total energy expenditure.
B) It is energy expenditure to maintain a heartbeat, respiration, other basic functions, and daily activities.
C) It represents about 60% to 75% of total calories used by a sedentary person during each day.
D) It includes the energy used to digest food.

Question 7

The thermic effect of food

A) represents the calories needed to digest, absorb, and process ingested food.
B) represents approximately 20% 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

Bill consumes 2500 kcal per day. What would be his approximate energy expenditure from the thermic effect of food?

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

Question 9

The energy expended to digest, absorb, and further process the 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

Question 10

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 called

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

Question 11

Which of the following increases basal metabolism?

A) A decrease in body temperature
B) A low calorie intake
C) An increase in lean body mass
D) A high fiber intake

Question 12

Thermogenesis refers to all of the following except

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

Question 13

Carol eats 800 kcal a day to lose weight. She is 40 years old. Carol has been walking briskly 60 minutes daily for the past 2 months. When she was younger, she lifted weights, but she has lost considerable lean body mass over the years due to 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-kcal diet
B) Her age
C) Her loss of lean body mass
D) Her walking routine

Question 14

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 15

Which of the following does not contribute to total energy expenditure?

A) Basal metabolic rate
B) Thermic effect of food
C) Energy content of food
D) Adaptive thermogenesis

Question 16

Shivering in response to a cold environment is an example of

A) adaptive thermogenesis.
B) thermic effect of food.
C) metabolism.
D) physical activity.

Question 17

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 per day.

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

Question 18

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 metabolism.

Question 19

Physical activity

A) accounts for about 70% 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) accounts for very little to overall energy expenditure.

Question 20

Basal metabolism is the energy expended

A) when sleeping in a cool environment.
B) when doing moderate activity.
C) while in a fasting state when resting and awake in a warm, quiet environment.
D) to make food more available to the body.

Question 21

Which of the following is correct about android obesity?

A) It refers to obesity in the lower part of the body.
B) Low 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 22

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 23

When attempting to use body fat percentage to define obesity, body fat above ________ for women results in an obesity diagnosis.

A) 25%
B) 20%
C) 30%
D) 35%

Question 24

________ 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) Gynoid
C) Morbid
D) Cardiometabolic

Question 25

The body's set point has been suggested to be

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

Question 26

Martha is maintaining her current weight by eating 2500 kcal per day. To lose 1 pound of fat per week, she would have to decrease her energy intake to ________ kcal per day.

A) 2200 to 2300
B) 1900 to 2000
C) 1500 to 1600
D) 1000 to 1200

Question 27

Body weight in kilograms divided by the square of height in meters yields

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

Question 28

Ethan is a middle-aged man. His waist circumference measurement of 45 inches places him at a ________ risk for chronic, obesity-related diseases.

A) high
B) low

Question 29

Of the most common methods of estimating percent body fat, which is the most accurate?

A) Dual-energy X-ray absorptiometry
B) Skinfold measures
C) Air displacement plethysmography
D) Bioelectrical impedance

Question 30

When attempting to use body fat percentage to define obesity, body fat above ________ for men results in an obesity diagnosis.

A) 8%
B) 20%
C) 25%
D) 30%

Question 31

Peg's parents are both obese. She has dieted at least six times, each time losing a considerable amount of weight and subsequently regaining it. Peg does not exercise. Which of the following is true about Peg's situation?

A) Her frequent yo-yo dieting have 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 a diet, she likely regains additional body fat.
D) Her problem results from poor habits, but genetics will prevent her from ever losing weight.

Question 32

The MyPlate Calorie Guideline for a 19- to 30-year-old active woman is

A) 1600 kcal per day.
B) 2000 kcal per day.
C) 2400 kcal per day.
D) 2800 kcal per day.

Question 33

The key to weight loss and maintenance can be thought of as a triad, which consists of three interrelated components. Which of the following is not a component of the weight loss triad?

A) Drinking sugar-free beverages
B) Use of weight-loss supplements
C) Performing regular physical activity
D) Controlling calorie intake

Question 34

Which of the following is an appropriate goal for weight control programs?

A) 5-pound weight loss per week
B) Sparing lean body mass
C) Reduced physical activity
D) Significant water loss

Question 35

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

A) 20%
B) 25%
C) 30%
D) 35%

Question 36

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

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

Question 37

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 are increased.
B) Her health risks would be high.
C) This indicates significant android obesity and high health risk.
D) She slightly exceeds the value at which health risks are increased.

Question 38

Which of the following health conditions is not related to android obesity?

A) Heart disease
B) Diabetes mellitus
C) Hypertension
D) Lung cancer

Question 39

Which of the following is not a tool for measuring body fatness?

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

Question 40

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 41

What would be the approximate weight gain of a person who consumes an excess of 500 kcal daily for one month?

A) 2 pounds
B) 3 pounds
C) 4 pounds
D) 6 pounds

Question 42

Mindy has been following a weight-loss plan for the past five months, but she has reached a plateau. It seems like she cannot lose any more weight. A good strategy to stimulate further weight loss is to

A) increase physical activity.
B) go off the weight control program and take a break.
C) eliminate dairy products.
D) further reduce food intake to 1000 kcal per day.

Question 43

A good weight-loss program should

A) restrict food intake to less than 1200 kcal per day.
B) include meal replacement shakes or bars.
C) adapt to personal and cultural preferences.
D) include a weight-loss goal of 3 to 5 pounds per week.

Question 44

Mary wishes to lose 5 pounds before her vacation in approximately 5 weeks. Her average consumption is 2100 kcal per day. Assuming her physical activity levels remain unchanged, she should reduce her energy intake to ________ kcal per day.

A) 1800 to 1900
B) 1600 to 1700
C) 1400 to 1500
D) 1200 to 1300

Question 45

An example of cognitive restructuring for weight control is

A) planning what to eat for breakfast the night before.
B) decreeing all desserts off limits.
C) replacing stressful eating situations with relaxing alternatives.
D) keeping a food intake diary to identify triggers for eating.

Question 46

Altering the environment to minimize the stimuli for eating is called

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

Question 47

According to the 3500-kcal rule, a daily deficit of 500 kcal should result in an approximate weight loss of about how many pounds per week?

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

Question 48

Cycles of loss and regain of weight are called

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

Question 49

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 50

A ________ is usually a more accurate tool for estimating the number of calories you burn during a workout than internal calorie estimators on cardio machines.

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

Question 51

Which of the following statements about popular diets is not true?

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 and behaviors.
C) They often recommend expensive supplements or meals.
D) They often use personal testimonials from famous people to promote their product.

Question 52

What is the name of the recently FDA-approved obesity treatment device that uses a surgically implanted tube placed into the stomach to drain the stomach contents after every meal?

A) DrainAssist®
B) FatDrain®
C) EatPurge®
D) AspireAssist®

Question 53

Restricting food and beverage intake by ________ kcal per day below calorie needs typically leads to a weight loss of about 1 pound per week.

A) 100
B) 250
C) 500
D) 1000

Question 54

The Physical Activity Guidelines recommend that adults should engage in a minimum of ________ minutes of moderate-intensity aerobic activity each week to decrease risks for chronic diseases.

A) 60
B) 90
C) 150
D) 250

Question 55

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 proteins and carbohydrates, rather than fat, when cutting calories.

Question 56

Which of the following is characteristic of a fad diet?

A) It promotes quick solutions and rapid weight loss.
B) It uses scientific evidence, presenting the pros and cons.
C) It promotes a wide variety of food selections.
D) It prohibits supplements and expensive meals.

Question 57

The volumetrics approach to weight management promotes food choices that are high in nutrients and fill the stomach, but are low in calories. ________ are the best example of foods that fit this description.

A) Water and sugar-free beverages
B) Dairy products
C) Refined grains
D) Fruits and vegetables

Question 58

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

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

Question 59

Lorcaserin hydrochloride (Belviq®) is a weight-loss medication that work by

A) stimulating functional fibers.
B) blocking digestive enzymes.
C) stimulating ghrelin release.
D) influencing appetite signals in the brain.

Question 60

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) Keeping a record of eating behavior to identify situations that contribute to overeating
D) Weighing yourself several times each day

Question 61

Match each of the following terms with its definition.

A) Measurement of the amount of heat produced by a subject enclosed within a small chamber
B) Also known as a protein-sparing modified fast; calories generally are consumed in liquid form
C) Minimal energy the body requires to support itself when resting, awake, and in a fasted state
D) Also called gynoid obesity; a pattern of body fat distribution in which estrogen and progesterone encourage body fat storage in the buttocks and thighs
E) A condition characterized by a body mass index below 18.5
F) A component of body composition, calculated by subtracting body fat weight from total body weight
G) A condition characterized by excess body fat
H) Method of measuring a body's energy use by measuring its oxygen uptake and then using formulas to convert that gas exchange into energy use
I) Metabolism that characteristically conserves more energy than normal, and eventually increases the risk of weight gain and obesity
J) Also called android obesity; a pattern of body fat distribution associated with a higher risk of heart disease, hypertension, and diabetes
Indirect calorimetry

Question 62

Match each of the following terms with its definition.

A) Measurement of the amount of heat produced by a subject enclosed within a small chamber
B) Also known as a protein-sparing modified fast; calories generally are consumed in liquid form
C) Minimal energy the body requires to support itself when resting, awake, and in a fasted state
D) Also called gynoid obesity; a pattern of body fat distribution in which estrogen and progesterone encourage body fat storage in the buttocks and thighs
E) A condition characterized by a body mass index below 18.5
F) A component of body composition, calculated by subtracting body fat weight from total body weight
G) A condition characterized by excess body fat
H) Method of measuring a body's energy use by measuring its oxygen uptake and then using formulas to convert that gas exchange into energy use
I) Metabolism that characteristically conserves more energy than normal, and eventually increases the risk of weight gain and obesity
J) Also called android obesity; a pattern of body fat distribution associated with a higher risk of heart disease, hypertension, and diabetes
Direct calorimetry

Question 63

Match each of the following terms with its definition.

A) Measurement of the amount of heat produced by a subject enclosed within a small chamber
B) Also known as a protein-sparing modified fast; calories generally are consumed in liquid form
C) Minimal energy the body requires to support itself when resting, awake, and in a fasted state
D) Also called gynoid obesity; a pattern of body fat distribution in which estrogen and progesterone encourage body fat storage in the buttocks and thighs
E) A condition characterized by a body mass index below 18.5
F) A component of body composition, calculated by subtracting body fat weight from total body weight
G) A condition characterized by excess body fat
H) Method of measuring a body's energy use by measuring its oxygen uptake and then using formulas to convert that gas exchange into energy use
I) Metabolism that characteristically conserves more energy than normal, and eventually increases the risk of weight gain and obesity
J) Also called android obesity; a pattern of body fat distribution associated with a higher risk of heart disease, hypertension, and diabetes
Basal metabolism

Question 64

An increasingly common and effective surgical procedure for morbid obesity is

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

Question 65

Which of the following is true about the 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) Orlistat (Xenical®, Alli®) increases the absorption of fat-soluble vitamins.
C) Candidates for medications to treat obesity include those with a BMI ≥ 25 or BMI ≥ 20 with at least one weight-related health condition.
D) Very-low-calorie diets, combined with anti-obesity drugs, are recommended for optimal weight loss.

Question 66

Match each of the following terms with its definition.

A) Breaking the link between two or more behaviors that encourage overeating, such as snacking while watching television
B) Altering the environment to minimize the stimuli for eating, such as removing foods from sight
C) Tracking foods eaten and conditions affecting eating
D) Changing one's frame of mind regarding eating, such as instead of overeating after a difficult day, try substituting other pleasures for rewards, such as a walk with a friend
E) Forming a plan of action to respond to a situation in which overeating is likely, such as when snacks are within arm's reach at a party
Cognitive restructuring

Question 67

An example of a bariatric surgical procedure used for treating severely or morbidly obese individuals is called

A) gastric bypass.
B) intestinal resection.
C) laparoscopic liposuction.
D) colonoscopy.

Question 68

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

A) to substitute xylose for glucose.
B) to block digestion of about 30% of the fat in the food we eat.
C) to produce a full feeling that decreases hunger.
D) as an artificial fat.

Question 69

Match each of the following terms with its definition.

A) Breaking the link between two or more behaviors that encourage overeating, such as snacking while watching television
B) Altering the environment to minimize the stimuli for eating, such as removing foods from sight
C) Tracking foods eaten and conditions affecting eating
D) Changing one's frame of mind regarding eating, such as instead of overeating after a difficult day, try substituting other pleasures for rewards, such as a walk with a friend
E) Forming a plan of action to respond to a situation in which overeating is likely, such as when snacks are within arm's reach at a party
Contingency management

Question 70

Match each of the following terms with its definition.

A) Breaking the link between two or more behaviors that encourage overeating, such as snacking while watching television
B) Altering the environment to minimize the stimuli for eating, such as removing foods from sight
C) Tracking foods eaten and conditions affecting eating
D) Changing one's frame of mind regarding eating, such as instead of overeating after a difficult day, try substituting other pleasures for rewards, such as a walk with a friend
E) Forming a plan of action to respond to a situation in which overeating is likely, such as when snacks are within arm's reach at a party
Self-monitoring

Question 71

A very-low-calorie diet (VLCD), also known as protein-sparing modified fast, 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 72

Match each of the following terms with its definition.

A) Breaking the link between two or more behaviors that encourage overeating, such as snacking while watching television
B) Altering the environment to minimize the stimuli for eating, such as removing foods from sight
C) Tracking foods eaten and conditions affecting eating
D) Changing one's frame of mind regarding eating, such as instead of overeating after a difficult day, try substituting other pleasures for rewards, such as a walk with a friend
E) Forming a plan of action to respond to a situation in which overeating is likely, such as when snacks are within arm's reach at a party
Chain-breaking

Question 73

Match each of the following terms with its definition.

A) Measurement of the amount of heat produced by a subject enclosed within a small chamber
B) Also known as a protein-sparing modified fast; calories generally are consumed in liquid form
C) Minimal energy the body requires to support itself when resting, awake, and in a fasted state
D) Also called gynoid obesity; a pattern of body fat distribution in which estrogen and progesterone encourage body fat storage in the buttocks and thighs
E) A condition characterized by a body mass index below 18.5
F) A component of body composition, calculated by subtracting body fat weight from total body weight
G) A condition characterized by excess body fat
H) Method of measuring a body's energy use by measuring its oxygen uptake and then using formulas to convert that gas exchange into energy use
I) Metabolism that characteristically conserves more energy than normal, and eventually increases the risk of weight gain and obesity
J) Also called android obesity; a pattern of body fat distribution associated with a higher risk of heart disease, hypertension, and diabetes
Lean body mass

Question 74

Match each of the following terms with its definition.

A) Breaking the link between two or more behaviors that encourage overeating, such as snacking while watching television
B) Altering the environment to minimize the stimuli for eating, such as removing foods from sight
C) Tracking foods eaten and conditions affecting eating
D) Changing one's frame of mind regarding eating, such as instead of overeating after a difficult day, try substituting other pleasures for rewards, such as a walk with a friend
E) Forming a plan of action to respond to a situation in which overeating is likely, such as when snacks are within arm's reach at a party
Stimulus control

Question 75

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

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

Question 76

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

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

Question 77

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 78

Bariatric surgery is the most successful weight-loss strategy for extremely obese adults.

Question 79

Match each of the following terms with its definition.

A) Measurement of the amount of heat produced by a subject enclosed within a small chamber
B) Also known as a protein-sparing modified fast; calories generally are consumed in liquid form
C) Minimal energy the body requires to support itself when resting, awake, and in a fasted state
D) Also called gynoid obesity; a pattern of body fat distribution in which estrogen and progesterone encourage body fat storage in the buttocks and thighs
E) A condition characterized by a body mass index below 18.5
F) A component of body composition, calculated by subtracting body fat weight from total body weight
G) A condition characterized by excess body fat
H) Method of measuring a body's energy use by measuring its oxygen uptake and then using formulas to convert that gas exchange into energy use
I) Metabolism that characteristically conserves more energy than normal, and eventually increases the risk of weight gain and obesity
J) Also called android obesity; a pattern of body fat distribution associated with a higher risk of heart disease, hypertension, and diabetes
Obesity

Question 80

The most qualified expert to assist individuals with their weight-loss goals is a

A) nutritionist.
B) personal trainer.
C) registered dietitian nutritionist.
D) naturopath.