ch 14: Weight Management

Question 1

to gain weight increase ____ rather than fat to incraese lean mass

Answer 1

carbs

Question 2

low carb diets are ___ effective than well balanced energy restricted diets but can incraese blood lipids and decrese glycogen stores

Answer 2

no more

Question 3

weight class athletes compete 2-6 kg below their normal weight meaning they must lose wight ____ before comp

Answer 3

rapidly

Question 4

effect of exercise on appetite depends on exercise (3)

Answer 4

1. intensity
2. duration
3. type/mode

Question 5

men lose weight easier bc (2)

Answer 5

1. fat stored in upper body (this fat is more metabolically active = higher lipolysis)
2. store less fat post meal

Question 6

risks associated to being overweight _______ risks of weight cycling

Answer 6

outweigh

Question 7

_____ has a much stronger effect on satiety than fat or carbs

Answer 7

protein

Question 8

there is maximal fat oxidation at ______% Vo2 max

Answer 8

55-65%

Question 9

CCK is an anorexigenic signal meaning it stimulates ______ feeling and is primarly released in response to FAs

Answer 9

fullness

Question 10

athletes should not lose weight in season and should not ____ meals

Answer 10

skip

Question 11

____ training is more effective at preserving/increasing fat free mass but the same as endurance training in fat loss

Answer 11

resistance

Question 12

______ is the feeling of fullness and satisfaction that occurs after a meal and inhibits eating until the next meal

Answer 12

satiety

Question 13

people eat a similar weight of food regardless of ___ density

Answer 13

energy

Question 14

when excess fat is ingested, oxidation rates do not incrrease immediately so fat is more likely to be _____

Answer 14

stored

Question 15

exercise can increase RMR thus increase energy expenditure measured as ______________

Answer 15

post exercise oxygen consumption (EPOC)

Question 16

insulin and leptin act in the arcuate nucleus to provide _______ tone detrmining sensitivity of the brain to satiation signals

Answer 16

background

Question 17

more than 250 genes may influence weight, which is ______ genetically determined (but genes only determine susceptibility)

Answer 17

25-40%

Question 18

very low energy diet (VLED) are liquid meals composed of 400-800 kcal/day that induce rapid weight loss mainly from adipose tissue but also ___

Answer 18

protein

Question 19

1 lb of fat is approx ___ kcal

Answer 19

3500

Question 20

food combining diets theorize that combinations of certain foods build up toxins and cause weight gain. weight loss on this diet is sucessful bc low ___ and ___intake

Answer 20

energy and fat

Question 21

protein and whole foods are more energetically ___________to metabolize so make you feel full longer

Answer 21

expensive

Question 22

percent body fat should not decrese past __% for men and __% for women

Answer 22

5 men

12 women

Question 23

low satiety index foods are often higher in ____ and _____

Answer 23

fat and refined carbs

Question 24

______ is a physiological response to lack of food that initiates food seeking behaviors

Answer 24

hunger

Question 25

realistic weight loss is 1 kg every 2 weeks which is a reduction of ____ kcal per day

Answer 25

500

Question 26

TRUE OR FALSE?

energy restriction is more important than reduced fat intake for weight loss

Answer 26

true

Question 27

the zone diet comprised of 40%carb, 30% prot, 30%fat divided into 3 meals & 2 snack per day says decreased carb intake increases lipolysis but the decrease must be musch greater for ____ to inhibit lipolysis

Answer 27

insulin

Question 28

pancreatic peptide fold peptides are both anorexigenic and orexigenic ________

Answer 28

neurotransmitters

Question 29

strategy to make weight is ____ loading (7-10 l/day then fluid restriction for some days)

Answer 29

water

Question 30

fat mass inversely proportional to jumping/running bc adds mass without adidng capacity to produce____

Answer 30

force

Question 31

4 methods to achieve weight loss

Answer 31

1. dietary
2. exercise
3. surgical
4. phamacological

Question 32

the zone diet boasts a better eicosinoid profine but it is very ___ to change an eicosinoid profile

Answer 32

difficult

Question 33

apetite is regulated in the _______ of the hypothalamus

Answer 33

arcuate nucleus (ARC)

Question 34

high protein diets (30%) supress apetite by increasing satiety and decrease lean mass lost when combined with ____

Answer 34

excercise

Question 35

physique is composed of (3) that all affect performance

Answer 35

1. body size
2. structure
3. composition

Question 36

ghrelin is an orexigenic signal meaning it _______ apetite released as a response to lack of nutrients

Answer 36

stimulates

Question 37

intermittent fasting diets cause weight loss due to decrease in ____

Answer 37

calories

Question 38

VLED causes ____, impairs exci capacity and dehydration

Answer 38

ketosis

Question 39

calcium + _____ can increase lean mass and decrease body fat

Answer 39

caloric restriction

Question 40

losing weight too fast can lead to _______ and poor performance

Answer 40

dehydration

Question 41

low fat diets are effective bc fat is ____ dense, less satiating, stored efficiently and requires little energy to digest

Answer 41

energy

Question 42

glucose stimulates satiety more than _____

Answer 42

fructose

Question 43

new evidence shows overeating carbs increases ______ lipogenesis

Answer 43

de novo

Question 44

weight loss occurs when negative energy balance achieved by (3)

Answer 44

1. decreased energy intake
2. increase energy expenditure
3. combo of 1 & 2

Question 45

realistic weight gain is __kg/week

Answer 45

0.2-1 kg / week

Question 46

sensible way to reduce weight is low ___ diet with small reduction in energy intake (so still able to replenish carb stores)

Answer 46

fat

Question 47

high satiety index foods are often high in _____ and ____

Answer 47

protein and fiber

Question 48

during twin over and under feeding studies found there was mor variation between pairs than ____ pairs showing genetics does play a role

Answer 48

within

Question 49

RMR exhibits metabolic adaptation to weight loss to defend a set point body weight. RMR ___as an autoregulatory mechanism to preserve energy

Answer 49

decreases

Question 50

integrated response to sight, smell, thought or taste of food that initiates or delays eating defines _____

Answer 50

apetite

Question 51

making weight can cause decreased blood volume and flow = incraeses ___ temp and HR

Answer 51

core