Deck 9: Achieving Optimal Body Weight

Question 1

What is the range of optimal body fat for health and fitness in men?

A) 2-8%
B) 5-15%
C) 8-19%
D) 21-32%

Answer 1

8-19%

Question 2

Which of the following is not an external factor affecting weight management?

A) diet
B) hormone balance
C) exercise
D) social settings

Answer 2

hormone balance

Question 3

Which hormone depresses appetite by acting on areas of the brain that control hunger?

A) leptin
B) ghrelin
C) insulin
D) estrogen

Answer 3

leptin

Question 4

Which hormone triggers nerve signals running from the gut to the brain causing hunger?

A) leptin
B) ghrelin
C) insulin
D) estrogen

Question 5

Energy balance can best be explained as

A) energy intake > energy expenditure.
B) energy intake ÷ energy expenditure.
C) energy intake = energy expenditure.
D) energy intake < energy expenditure.

Question 6

Resting metabolic rate ________ with age.

A) increases
B) stays the same
C) decreases
D) Resting metabolic rate depends on activity level, not age.

Question 7

The energy expenditure during exercise and other physical activity accounts for ________ of the total daily energy expenditure in active individuals.

A) 10-15%
B) 20-25%
C) 20-35%
D) 40-50%

Question 8

Resting metabolic rate represents the energy required to maintain essential body functions plus energy expended during

A) sleep.
B) sedentary activities.
C) the period just prior to getting up.
D) the REM phase of sleep.

Question 9

A positive energy balance is defined as

A) caloric intake equals energy expenditure.
B) consuming more calories than expended.
C) expending more calories than consumed.
D) exercising every day.

Question 10

Which of the following is not a factor that affects resting metabolic rate?

A) age
B) gender
C) height
D) lean muscle mass

Question 11

To calculate a person's daily caloric expenditure, multiply his or her ________ by the number of calories expended per pound per day.

A) weight in pounds
B) height in meters
C) age
D) basal metabolic rate

Question 12

The recommended rate of weight loss is ________ pounds per week.

A) 1-2
B) 3-4
C) 4-5
D) 6-8

Question 13

The energy deficit required to lose 1 pound is approximately ________ calories.

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

Question 14

The initial weight loss on a very low-carbohydrate diet is primarily

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

Question 15

A negative energy balance of ________ calories per day will result in a loss of one pound of fat per week.

A) 100
B) 300
C) 500
D) 1,000

Question 16

Which of the following is not a component of a comprehensive weight-loss program?

A) realistic weight-loss goals
B) reduced caloric intake
C) regular exercise
D) weight-loss bars and shakes

Question 17

Which type of diet plan is recommended by the Academy of Nutrition and Dietetics?

A) low-carbohydrate diet
B) nutritionally balanced and reduced-calorie diet
C) low-fat diet
D) vegetarian diet

Question 18

A healthy diet is one that

A) is low in fat (<30% total calories).
B) relies primarily on organic foods.
C) doesn't restrict calories but includes nutrient-dense foods.
D) includes seafood at least three times per week.

Question 19

An exercise session designed to promote weight loss should expend at least ________ calories.

A) 150
B) 250
C) 350
D) 500

Question 20

An obese individual just beginning to exercise should choose which type of exercise?

A) yoga/flexibility
B) weight-bearing
C) low-intensity
D) high-intensity

Question 21

One way of gaining muscle mass is to start a program of ________ combined with increased calories and protein.

A) low-impact aerobics
B) interval training
C) cardiovascular endurance exercise
D) weight training

Question 22

It takes approximately ________ calories to synthesize one pound of muscle mass.

A) 500
B) 1,000
C) 2,500
D) 5,000

Question 23

Which of the following is not a recognized eating disorder?

A) anorexia nervosa
B) bulimia nervosa
C) body dysmorphia
D) binge eating disorder

Question 24

Your best friend confides that recently she's been having dental problems. You ask her if it's because she eats a lot of sweets and she denies it, reminding you that she's on the cheerleading squad and has to be very careful about her weight. She says she mostly eats salads and snacks on carrot sticks or other raw vegetables. You have noticed that she has lost a lot of weight over the past six months and that her usually shiny hair is dull. You're concerned because you think your friend may

A) be binge drinking.
B) have some type of hormonal problem.
C) be abusing drugs.
D) have developed anorexia nervosa.

Question 25

For the past year Xavier has been under a lot of stress and has felt compelled to consume mass quantities of food in secret. Afterward, he feels embarrassed and ashamed and resolves to stop doing it, but he's unable to stop. Xavier has gained weight and may be suffering from

A) anorexia nervosa.
B) bulimia nervosa.
C) binge eating disorder.
D) binge-and-purge syndrome.

Question 26

Which of the following are extreme medical measures used for weight loss?

A) prescription medications and bariatric surgery
B) fasting and bariatric surgery
C) prescription and over-the-counter drugs
D) fasting, detoxifying herbs, and juice cleanses

Question 27

________ is the only FDA-approved prescription medication that acts to prevent fat from being absorbed in the digestive tract.

A) Belviq
B) Olestra
C) Orlistat
D) Meridia

Question 28

Leptin and peptide YY released into the blood result in the depression of appetite.

Question 29

Resting metabolic rate is higher in children than in adults.

Question 30

The maximal recommended rate of weight loss is 4-5 pounds per week.

Question 31

It is possible that some lean muscle tissue will be lost in the early stages of any diet program.

Question 32

The rate of fat loss is higher later in the weight-loss period than during the first few weeks.

Question 33

The optimal body fat range for women is 21% to 28%.

Question 34

The consumption of alcohol has little effect on weight gain or loss.

Question 35

Weight-loss goals should include both short-term and long-term goals.

Question 36

A balanced weight-loss diet emphasizes whole foods, not processed foods.

Question 37

Exercise does not play a major role in weight loss.

Question 38

To lose one pound of fat per week, a person can increase energy expenditure by 250 calories per day and decrease caloric intake by 250 calories per day.

Question 39

Low-intensity exercise is better for promoting fat loss.

Question 40

Many behaviors are learned and can, therefore, be modified.

Question 41

Consuming alcohol before or after a meal tends to increase food intake.

Question 42

Planning ahead and eating a small meal before a social event can help prevent overeating at the event.

Question 43

Positive feedback can include rewarding yourself for reaching a weight-loss goal, and that's the time to indulge in a high-calorie treat that you've been avoiding.

Question 44

Gastric bypass surgery is a good weight-loss option for people trying to lose those last 20 pounds.

Question 45

All forms of bariatric surgery are associated with significant health risks.

Question 46

The prescription weight-loss drugs Meridia and Xenical have been tested to be safe and effective for long-term weight loss.

Question 47

Prepackaged liquid-only diet products provide balanced nutrition.

Question 48

An intense fear of gaining weight is one symptom of anorexia nervosa.

Question 49

Binge eating disorder involves cycles of binging and purging food.

Question 50

List and explain the internal and external factors that affect weight management.

Question 51

Explain how the proliferation of fast food restaurants has changed the eating habits of the average American and led to the surge in obesity.

Question 52

Briefly outline the energy balance theory of weight control.

Question 53

Discuss the types of energy expenditure that make up a person's total daily energy expenditure.

Question 54

Describe the four essential steps of a comprehensive weight-loss program.

Question 55

Outline four types of popular diet plans, and comment on the success of each plan.

Question 56

Describe the benefits of exercise as part of a weight-loss program.

Question 57

Identify at least three environmental and social factors that can trigger overeating.

Question 58

Identify three relatively common eating disorders. What type of treatment is required to address these disorders?