Weight Loss Nutrition & Exercise Chapter.11 Full Test Bank

Nutrition for Health, Fitness & Sport, 12e (Williams)

Chapter 11 Weight Maintenance and Loss through Proper Nutrition and Exercise

1) A comprehensive weight-control program should include a balanced, reduced-kcal diet and ________.

A) aerobic exercise

B) resistance training

C) appropriate behavior modification

D) All of the choices are correct.

2) One pound of body fat is equivalent to approximately ________ kcal.

A) 3,500

B) 3,000

C) 2,500

D) 2,000

3) 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 kcal

D) It takes more energy to convert dietary carbohydrates and protein into body fat than it does to convert dietary fat into body fat

4) Each of the following factors is used in calculating resting energy expenditure (REE) except ________.

A) body composition

B) gender

C) age

D) weight

5) Shannon would like to lose 1 lb of weight per week. To do so, she should reduce her daily kcal intake by ________ kcal.

A) 300–500

B) 100–300

C) 800–1,000

D) 600–800

6) 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 kcal 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

7) Alan burns approximately 2,400 kcal daily and consumes approximately 2,000 kcal daily. He is likely to experience ________ as a result of burning more kcal than he comes daily.

A) weight loss

B) weight gain

C) weight maintenance

8) 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 kcal 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

9) 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 kcal 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 kcal intake

D) To calculate the total number of grams of fat recommended for the daily diet, multiply kcal intake by 30 percent and then divide by 11

10) Which of the following activities burns the most kcal per minute?

A) Running, 8 mph

B) Golf, carrying clubs

C) Tennis, singles

D) Walking, 3 mph

11) You might recommend all of the following to a person trying not to overeat except ________.

A) use a larger dinner plate

B) limit use of added sugars and unhealthy fats in meal preparation

C) chew foods slowly

D) eat meals in the same place

12) 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 kcal 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) A VLCD is a good alternative for individuals who do not want to exercise.

13) Many people can lose weight in the first few weeks of following a weight-loss diet, but that weight loss becomes more difficult after several weeks. This is because, as a person loses weight, they need to consume fewer kcal to maintain their new body weight.

14) Which of the following diets is considered a low-fat diet?

A) Dean Ornish®

B) Atkins®

C) South Beach®

D) Zone®

15) Each of the following is considered a characteristic of a balanced weight-loss diet except ________.

A) following a carbohydrate-free diet

B) reducing kcal intake

C) consuming a wide variety of foods

D) making the diet a lifelong diet

16) Shayna is following a very strict meal plan. The meal plan includes 2 Tbsp of peanut butter on whole wheat bread with a banana. Two tablespoons of peanut butter is about the size of a ________.

A) golf ball

B) tennis ball

C) softball

D) deck of cards

17) Which of the following is NOT a general guideline for someone trying to lose weight or maintain that weight loss?

A) Eat more kcal from saturated fats and fewer kcal from unsaturated fats

B) Eat foods that make you feel full

C) Restrict portion sizes

D) Choose nutrient-dense carbohydrates

18) A well-balanced weight-loss diet is one that is low in refined sugars, low in saturated fat, and includes lean source of protein, such as legumes, nuts, and seeds.

19) Riley and her twin sister Lily have recently started a weight loss program that includes a 30-minute daily walk. Riley weighs 200 lbs and Lily weighs 160 lbs. If Riley and Lily are walking at the same speed, they will burn the same number of kcal per minute as they are walking.

20) 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 kcal

21) Which nutrient has the highest thermic effect of food (TEF)?

A) Fat

B) Iron

C) Vitamin C

D) Protein

22) If a person weighs 160 lbs, this is equivalent to ________ kg.

A) 73

B) 85

C) 64

D) 102

23) According to the settling-point theory, an individual's "set point" can be adjusted to a new level based on environmental factors such as food availability, physical activity, and pleasure/reward influences.

24) Using the ACSM standards for intensity of exercise as 50–85 percent of the heart rate reserve (HRR), calculate the target range for a 30-year-old who has a resting heart rate of 70 and a predicted maximal heart rate of 190.

A) 110–160

B) 130–172

C) 82–134

D) 122–182

25) You might recommend all of the following to a person starting an exercise program for weight loss except ________.

A) pick exercises that involve small muscle groups

B) exercise at a low- to moderate-intensity

C) exercise at least four times per week, preferably daily

D) pick exercises that you enjoy

26) Which of the following is NOT considered a risk factor for coronary artery disease (CAD)?

A) Blood pressure of 130/80 mmHg

B) Family history of heart disease

C) Body mass index of 35

D) Exercising 20 minutes per day, three days per week

27) All of the following are common signs or symptoms of coronary artery disease (CAD) except ________.

A) low blood pressure

B) shortness of breath

C) dizziness

D) swelling in the ankles

28) As an individual follows a weight-loss program, after several months it becomes increasingly difficult to lose weight. Which of the following is NOT a reason for this difficulty?

A) It costs fewer kcal to move the body during exercise

B) It costs fewer total kcal to maintain the lower weight

C) The total energy loss by the REE will decrease somewhat

D) The body will continue to sustain large losses of water

29) All of the following are recommendations for a successful weight-loss programs except ________.

A) restricting portion sizes

B) reducing intake of added sugars and saturated fats

C) eating more whole fruits and vegetables

D) eating only two meals daily

30) Research with successful dieters has shown that, in order to be successful in losing weight and keeping that weight off, a diet should follow all the following principles except ________.

A) be low in kcal during the weight loss phase

B) supply all essential nutrients

C) contain bland foods to curb the intake of kcal

D) be a lifelong diet

31) For optimal weight loss and health benefits, the American College of Sports Medicine (ACSM) recommends engaging in physical activity for at least ________.

A) 150 minutes weekly

B) 300 minutes weekly

C) 90 minutes daily

D) 20 minutes daily

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

A) fat

B) amino acids

C) fatty acids

D) glycogen

33) Large daily fluctuations in body weight, such as 2–4 lbs in a day, are usually due to changes in which of the following?

A) Muscle protein stores

B) Body water stores

C) Body fat stores

D) Liver glycogen stores

34) 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

35) 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) None of the choices are correct.

36) 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 kcal intake from which nutrient?

A) Carbohydrate

B) Fat

C) Minerals

D) Protein

37) As oxygen consumption increases during physical activity, the exercise intensity ________.

A) increases

B) decreases

C) stays the same

38) The Borg scale is a measure of ________.

A) exertion during exercise

B) daily kcal intake

C) weight loss goals

D) diet quality

39) You are designing an exercise program for a friend. Which of the following recommendations are consistent with an exercise program that your friend will likely enjoy and stick with long-term?

A) Start slowly and progress gradually

B) Block out time in your daily schedule for exercise

C) Find a convenient location to exercise

D) All of the choices are correct.

40) Aerobic walking, or walking at a faster-than-normal pace, can expend kcal at about the same rate as jogging.

41) Graham tracks his daily steps with a fitness tracker that syncs directly to his electronic devices. On average, Graham gets about 9,000 daily steps, which is considered ________.

A) somewhat active

B) low active

C) active

D) highly active

42) A person is considered highly active if they accrue at least 10,000 daily steps.

43) For a 12-year-old child, the maximal recommended weight loss per week without medical supervision is 2 pounds per week.

44) Weight loss should be monitored with both a scale and body composition measurement to ensure that it is body fat that is being lost.

45) Exercise stimulates the release of free fatty acids from adipose tissue, which can lead to a reduction in body fat.

46) Gregg has been consistently exercising at least 60 minutes daily for the past month. He does a combination of aerobic and resistance training. Over the past month, Gregg has likely experienced each of the following except ________.

A) a decrease in blood volume

B) an increase in muscle mass

C) an increase in muscle glycogen

D) a decrease in body fat

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

48) 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.

49) One key principle in selecting foods for weight control is to choose quality kcal and include more natural, unprocessed foods in the diet.

50) In addition to diet and exercise, getting adequate sleep and managing stress are also important for achieving and maintaining weight loss.

51) In general, to lose 1 lb of body weight per week, a person needs to reduce their daily kcal intake by approximately 800 kcal.

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

53) 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.

54) 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.

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

56) 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.

57) Current research suggests that a low-carbohydrate diet is most effective in promoting and maintaining weight loss.

58) Recent research has found that spot reducing can be effective.

59) 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.

60) Athletes who use weight-loss supplements in conjunction with their sport may consume products containing drugs whose use is prohibited in competition or training, and may be suspended from competition for a positive drug test.

61) In general, weight-loss dietary supplements appear to be effective and their use has not been associated with adverse health effects.

62) Some individuals who exercise regularly may not lose weight. One possible explanation is that they reduce their daily physical activities, and thus energy expenditure, outside their exercise sessions.

63) Research suggests that the most effective weight-loss programs include multiple components—diet, exercise, and behavior modification.

64) Which of the following activities has been associated with overeating?

A) Watching TV

B) Playing video games

C) Spending time on social media

D) All of the choices are correct.

65) Amber is making changes to her diet for weight loss as well as promoting overall health. The registered dietitian nutritionist (RDN) Amber is working with recommended following a diet that provides 20% of kcal from fat. If Amber is eating 1,800 kcal daily on her weight-loss diet, she should consume approximately ________ grams of healthy fats daily.

A) 40

B) 50

C) 60

D) 70

66) Luis is about 10 lbs overweight and hopes to lose that weight over the next three months. He is committed to following a healthy diet. As part of that healthy diet, Luis should consume no more than ________ percent of his total daily kcal from added sugars.

A) 10

B) 5

C) 20

D) 30

67) For those who do not know how to cook, learning to cook and preparing meals at home can be advantageous for weight loss.

68) Ellie (110 lbs), Sammy (140 lbs), and Bernie (170 lbs) are all training together for a half-marathon. They are out on a training run, all going at the same speed and for the same distance. Will there be any difference in energy expenditure between Ellie, Sammy, and Bernie?

A) Yes, Bernie will burn more kcal/min

B) Yes, Ellie will burn more kcal per minute

C) Yes, Sammy will burn more kcal per minute

D) No, they are going at the same speed and for the same distance so will all burn the same kcal per minute