Physical Activity, Health, And Weight | Exam Questions Ch.7

Chapter 7

Physical Activity, Health, and Weight Management

Learning Outcomes

Upon successful completion of this chapter, students should be able to:

1. Describe the effects of activities of various intensities in reducing the body fat stores, preserving lean body mass, and preventing weight regain.
2. Compare and contrast aerobic, anaerobic, and combination activities in their potential for weight management.
3. Utilize heart rate, Metabolic EquivalenTs, and perceived exertion in quantifying the intensity of physical activity.
4. Discuss the volume of activity needed for cardiorespiratory fitness, muscular strength and endurance, and weight loss and maintenance.
5. Summarize considerations to promote safe exercise for children, pregnant women, older adults, and individuals who are severely obese.
6. Suggest ways to effectively incorporate physical activity into daily life.
7. Discuss ways to reduce the risk of health problems, injury, and death during exercise.

Chapter Outline/Summary

1. Role of physical activity in weight management
   1. Fat-burning effects of low to moderate intensity activity:

Lipids make their greatest contribution to metabolism during exercise at 65% of VO_2max. Regular activity and improved fitness results in burning more fat for fuel earlier during activity.

• 1. Fat-burning effects of high-intensity activity:

More carbohydrate than fat is metabolized during exercise at greater than 65% of VO_2max. However, high-intensity exercise uses more calories than lower-intensity exercise, so even with a smaller proportion of fat being burned, fat stores can be reduced. In addition high-intensity exercise promotes several metabolic adaptations that are favorable to burning stored fat.

• 1. Preserving lean body mass:

While caloric restriction always leads to losses in lean body mass, physical activity, particularly weight-bearing activity, preserves lean tissue.

• 1. How activity affects appetite:

Some research has found that exercise reduces appetite, while others find that exercise increases appetite. As long as energy balance is maintained, weight gain will not occur, even if active people eat more.

• 1. How exercise prevents weight regain:

A great value of exercise in weight management programs is that it helps prevent weight regain. While most groups recommend 30 minutes of moderate-intensity activity every day, up to 90 minutes of daily activity may be required for some people to keep off lost weight.

1. Developing activity programs that work
   1. Activities most effective for weight management:

Both aerobic and anaerobic activities are effective in weight management, and combination activities, such as interval training and circuit weight training, are also useful.

• 1. Determining the appropriate intensity of activity:

Heart rate (HR), Metabolic EquivalenT (MET), and perceived exertion are the most common indicators of exercise intensity. Heart rate correlates well with VO_2max, and the heart rate reserve method can be used to calculate exercise heart rate. METS can be fairly easily converted to kcal to estimate energy cost of activity. Rating of perceived exertion is a more subjective indicator of exercise intensity.

• 1. How much exercise is enough:

The combination of intensity and duration is considered the volume of work. For health and cardiorespiratory endurance, moderate-intensity exercise for 20-60 minutes at least three times/week is needed. Muscular strength and endurance can be improved by a combination of resistance, repetitions, and sets. A larger volume of activity is needed for weight loss.

• 1. Special considerations for certain groups:

Exercise recommendations for healthy adults may need to be modified for children, pregnant women, and older adults. Severely obese individuals (BMI at or above 40)need to begin exercising slowly and with physician’s clearance.

• 1. Incorporating physical activity into daily life

People unable or unwilling to exercise can achieve some health benefits by increasing their nonexercise activity thermogenesis (NEAT), introduced in Chapter 4. Pedometers can be very motivating to increase the amount of walking. School and community programs are needed to help most children achieve their daily physical activity requirement.

1. Keeping physical activity safe
   1. Risk of sudden death during exercise:

The risk of death during physical exertion is low, and the benefits of exercise far outweigh the risks. Factors that increase the risk include exercise intensity, previously sedentary lifestyle, cardiovascular disease or cardiovascular risk factors, age, temperature extremes, and exercise early in the morning.

• 1. Screening people for participation in physical activity:

Screening can reduce the risk of death or serious health problems during exercise. Questionnaires and stress tests are used for exercise screening.

• 1. Other considerations for safe exercise:

Musculoskeletal injuries can be minimized by exercising at a lower intensity and by avoiding high-impact activities. Warming up and warming down and good hydration also minimize risks of injury during exercise.

• 1. Who can safely exercise:

Most people can increase their daily physical activity or participate in a formal exercise program with minimal risk. Closer exercise supervision is needed for people with cardiovascular disease or diabetes.

1. Adopting an active lifestyle

Few Americans meet government recommendations for physical activity. Many types of activities can be beneficial and can result from few lifestyle changes. Broader efforts are needed to make physical activity accessible to all and promote a national culture of physical activity.

Suggested Activities and Applications

Application 7.1 Exercise Intensity

Students are asked to look back at the Physical Activity Record maintained for Application 6.2:

• Identify activities that would be at “moderate” intensity. Students will use Table 7-1 to do this. For healthy 20-39 year-olds, “moderate” intensity would be any activity classified as between 4.8-7.1 METs.

Students will also describe their physical activity goals.

• Does the Physical Activity Record suggest that they need to add more physical activity to their daily routine?
• How could they improve fitness?
• What activities could help them meet their goals?

Application 7.2 Improving Childhood Fitness

This is a case study of a 12-year-old who is inactive. Students may work in groups to answer the questions posed in the Application:

• What are physical activities that would be appropriate to meet her goals?
• What is an appropriate frequency of activity to (a) improve health and (b) improve fitness?
• Are there exercise precautions that would be important for a 12-year-old girl?

Application 7.3 Barriers to Physical Activity

Students will take stock of the communities in which they live, work, and attend school. They will examine physical, social, and societal barriers to physical activity and suggest solutions that would enhance opportunities to be active.

• First, as a class, decide on the components of this inventory.
• Then, assign students as individuals or in groups of two or three who live in the same area (residence halls for those who live on campus; surrounding communities for those who commute to school), to study the community.

Chapter 7

Test Questions

True/False

1. Lipids make their greatest contribution to metabolism during exercise at about 65% of maximal oxygen uptake (VO₂ max). (True/ False)

2. People who engage in regular activity and improve their physical fitness use more lipids for fuel and begin burning fat earlier during exercise. (True/ False)

3.  Adipose tissue in people who engage in regular physical activity appears to becomes more sensitive to catecholamines. This advantage is lost when people stop exercising. (True/ False)

4. Skeletal muscle 3-hydroxyacyl COA dehydrogenase (HADH) levels increase after high intensity interval and endurance training. (True/ False)

5. Lean tissue is always lost when low calorie diets are followed, whereas fats account for the majority of weight lost through physical activity. (True/ False)

6. Exercisers often lose less weight than dieters. (True/ False)

7. Exercisers lose less fat than individuals who follow calorie restricted diets. (True/ False)

8. Low intensity physical activity suppresses food consumption to a greater degree than high intensity physical activity. (True/ False)

9. There is a great deal of individual variation in appetite response to physical activity. (True/ False)

10. Men may be more inclined than women to increase calorie consumption following exercise. (True/ False)

11. Higher amounts of activity are needed to prevent weight regain than the U.S. government recommends for health. (True/ False)

12. Even with personal trainers and high amounts of physical activity, most people who lose weight regain some of it. (True/ False)

13. Heart rate increases proportionately with oxygen uptake, so HR can be used to gauge the intensity of exercise in place of VO₂ max testing. (True/ False)

14. To monitor the intensity of exercise using HR, an individual needs to pause for a minimum of 60 seconds during exercise. (True/ False)

15. People who are taking beta-blockers cannot use calculated HR as an indicator of exercise intensity. (True/ False)

16. Smokers, even young people in good health, may have a blunted HR response to exercise. (True/ False)

17. As people get older, the MET value that corresponds with moderate activity progressively increases. (True/ False)

18. About the same amount of exercise is needed to improve fitness as is needed to improve health. (True/ False)

19. Research shows that physical activity must be continuous to be effective. (True/ False)

20. The American College of Sports Medicine (ACSM) suggests that several 10 minute activity segments can be just as effective as one continuous exercise session for low fitness individuals. (True/ False)

21. Too much exercise during pregnancy can prevent appropriate maternal weight gain, retard the growth of the fetus, and even subject the fetus to excessively high temperatures. (True/ False)

22. State data show that fitter children achieve higher scores on standardized tests. (True/ False)

23. Race and gender are factors that influence participation in physical activity at all ages. (True/ False)

24. Education level is also a factor that affects activity level. Those with less than a high school education are less active than college graduates. (True/False)

Multiple Choice

25. When exercise intensity exceeds _______% VO₂ max, muscle glycogen use exceeds that of lipids.

    A. 50%

    B. 65%

    C. 75%

    D. 85%

26. Ghrelin, an orexigenic hormone, _______________ during periods of food restriction and _______________ after eating.

    A. increases/ increases

    B. decreases/ increases

    C. increases/ decreases

    D. decreases/ decreases

27. Researchers have found that ghrelin levels _________ as weight is lost after exercise programs lasting from 12 months to a year.

    A. increase

    B. decrease

    C. remain stable

28. Most government agencies and sports medicine groups recommend _______ minutes of moderate intensity activity every day.

    A. 30 minutes

    B. 45 minutes

    C. 60 minutes

    D. 90 minutes

29. The Institute of Medicine recommends ________ minutes of moderate-intensity activity on most days.

    A. 30 minutes

    B. 45 minutes

    C. 60 minutes

    D. 90 minutes

30. Studies of successful weight loss maintainers suggest that up to _____ minutes of moderate-intensity activity on most days may be needed to maintain weight loss.

    A. 30 minutes

    B. 45 minutes

    C. 60 minutes

    D. 90 minutes

31. __________________________ is a type of exercise that alternates shorter periods of more intense activity with longer periods of moderate activity.

    A. Endurance training

    B. Interval training

    C. High impact activity

    D. All of the above

32. The _________________________ is the difference between maximal HR and resting HR, which is manipulated to create  the desired exercise intensity.

    A. reserve oxygen uptake (VO₂R)

    B. maximum oxygen uptake (VO₂ max)

    C. heart rate reserve

    D. All of the above

33. Moderate intensity activities are expressed by ____ to ____ METS.

    A. 3-5.9

    B. 6-9

    C. 9-12

    D. > 12

34. This system of rating the intensity of exercise is also known as the borg scale.

    A. Metabolic EquivalenTs (METs)

    B. Heart Rate

    C. Rating of Perceived Exertion (RPE)

    D. All of the above

35. A calorie expenditure of ______kcal per week offers the greatest protection against premature death from cardiovascular disease.

    A. 1,000 kcal

    B. 2,000 kcal

    C. 3,000 kcal

    D. > 3,000 kcal

36. The American College of Sports Medicine recommends _______ minutes of physical activity per week for moderate weight loss (4-7 lbs.).

    A. 150 minutes

    B. 150-250 minutes

    C. 225-420 minutes

    D. >420 minutes

37. Minimum step targets have been suggested for people of different ages and abilities. How many steps per day are recommended for healthy adults?

    A. 5,000 steps

    B. 7,500 steps

    C. 10,000 steps

    D. 13,000 steps

38. Minimum step targets have been suggested for people of different ages and abilities. How many steps per day are recommended for adolescent boys and girls?

    A. 5,000 steps

    B. 7,500 steps

    C. 10,000 steps

    D. 13,000 steps

39.  Minimum step targets have been suggested for people of different ages and abilities. How many steps per day are recommended for elementary age boys?

    A. 5,000 steps

    B. 7,500 steps

    C. 10,000 steps

    D. 13,000 steps

40. Minimum step targets have been suggested for people of different ages and abilities. How many steps per day are recommended for elementary age girls?

A. 7,500 steps

    B. 10,000 steps

    C. 11,000 steps

    D. 13,000 steps

41. This Institute of Medicine recommends that at least _____ minutes of physical activity be available to children during the school day.

    A. 30 minutes

    B. 45 minutes

    C. 60 minutes

    D. >60 minutes

Fill in the Blank/Short Answer

42. List two of the effects of high intensity activity on fat burning:

    1)______________________________________________________________________________________

    2)______________________________________________________________________________________

43. Describe the effect of physical activity on appetite and the role of physical activity in weight management.

44. Describe one of the three common methods used to assess the intensity of exercise. How is “moderate intensity” physical activity determined?    

45. ___________________ is a system of subjectively assessing exercise intensity by asking oneself the following: “How hard am I working?”

46. How is the “talk test” used to determine the intensity of exercise?

47. What is recommended as the ideal exercise regimen for children?

48. List two reasons weight management professionals should use caution when designing exercise regimens/programs for children.

1)______________________________________________________________________________________________

2)______________________________________________________________________________________________

49. What factors should be considered when making exercise recommendations for pregnant women?  What exercise recommendations can you make for pregnant women?

50. Describe two strategies for providing safe exercise programs for older adults.

51. What is NEAT?  How could NEAT help with weight management?

52. What is meant by the following statement: Pedometers provide “value added” to walking programs?

53. List four examples of small adjustments that can be made to incorporate physical activity into everyday life:

1)______________________________________________________________________________________________

2)______________________________________________________________________________________________

3)______________________________________________________________________________________________

4)______________________________________________________________________________________________

54. Provide two examples of ways that communities have made an effort to increase physical activity among children:

1)______________________________________________________________________________________________

2)______________________________________________________________________________________________

55. What are some of the factors that must be considered when designing an exercise program for obese individuals?  What recommendations can you make for safe exercise?

56. Describe two ways to reduce the risk of musculoskeletal injury among inactive people.