Chapter 11

Question 1

One pound of body fat is equivalent to approx. _____ Calories.

Answer 1

3500

Question 2

Which of the following guidelines will increase the likelihood of an individual staying with an exercise program?

Answer 2

Set only short-term goals at the beginning of a program, as long-term goals tend to appear out of reach.

Question 3

Although all exercises increase caloric expenditure, thirty minutes of which of the following will use the least number of Calories?

Answer 3

Bowling in pairs as normally played

Question 4

Ken’s body fat is about 16% of his body weight now. He was obese most of his life
(40% body fat before reducing) and reduced his body fat to 16% during 5 years of
distance running. Paul, who is only moderately active also has 16% body fat and has
never been fatter than this. What differences would you expect in the adipose tissue of
Ken and Paul?

Answer 4

Paul would have a lower number of total fat cells that are larger than Ken’s.

Question 5

If an individual has a body weight of 180 pounds with a body fat percentage of 30%,
what would be your recommended goal on a weight reduction program if this person
desired to have a body fat of 20%? Use the target body weight formula presented in the
class textbook.

Answer 5

157.5

Question 6

Some body composition recommendations for female endurance athletes suggest 10 to
15% body fat. If you are working with a female athlete with 10% body fat and a BMI of
18, which of the following is most important to know about her?

Answer 6

What is her typical daily intake of essential nutrients?

Question 7

A comprehensive weight-control program should include a balanced, reduced-Caloric diet and

Answer 7

All of these choices are correct.

Question 8

In order to receive the optimal benefits from an exercise program, you must attain a certain threshold stimulus. Which of the following statements is correct for determining this threshold level?

Answer 8

The upper end of the target heart rate range can be calculated, by using the following formula: Target HR = (85)% x (HRmax - RHR) + RHR

Question 9

To lose one pound of body fat per week you must develop a deficit of _____ Calories per day.

Answer 9

500

Question 10

Which of the following statements does NOT belong in a list of general guidelines that will help reduce caloric intake?

Answer 10

Fruits are high in vitamins, minerals, and fiber and are listed as free exchanges because they contain fewer than 20 Calories per serving

Question 11

Which of the following statements is correct when considering very low-Calorie diets (VLCD)?

Answer 11

A VLCD may actually be counterproductive to the ultimate goal of long-term weight loss, as it may lead to weight cycling.

Question 12

Exercise can help reduce and control body weight in which of the following ways?

Answer 12

Exercise may confer improvements in mood, energy expenditure, body image, and self-esteem.

Question 13

Which of the following is correct concerning the key points of an aerobic exercise program?

Answer 13

Practicality, enjoyment, and versatility are all important factors in an exercise program.

Question 14

If a girl weighs 70 kg, about how many pounds does she weigh?

Answer 14

154

Question 15

Which of the following statements is NOT correct for weight loss during an exercise weight-reduction program?

Answer 15

The objective should be to burn the greatest total Calories possible within the given time frame.

Question 16

Which of the following is an accurate explanation for why an individual may not lose weight during the early stages of a weight-reduction program and why is it more difficult after weight loss has occurred?

Answer 16

All of the answers are correct.

Question 17

Although the thermic effect associated with the digestion of various foods does not appear to provide for greater weight losses in most diets, which nutrient has the highest thermic effect of food (TEF)?

Answer 17

Protein

Question 18

Which of the following statements is true for the stimulus period of an exercise program?

Answer 18

The two major components of the stimulus period are duration and intensity, with these two components usually inversely related.

Question 19

Using the ACSM standards for intensity of exercise as 50-85% 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.

Answer 19

130-172

Question 20

If a person had a daily food intake deficit of 500 Calories and a daily exercise expenditure of 200 Calories, about how many days would it take to lose 10 pounds of body fat?

Answer 20

50

Question 21

Which of the following statements relative to an exercise program for weight maintenance or loss is true?

Answer 21

All of the above statements are true.

Question 22

Research with effective dieters has shown that in order to be successful for weight loss and maintenance, a diet should follow all the following principles except which?

Answer 22

Contain bland foods to curb the intake of Calories

Question 23

The human body can lose weight from a number of its stored energy sources. Which of the following necessitates the greatest caloric deficit in order to lose one pound of body weight?

Answer 23

Adipose tissue

Question 24

Which of the following should you not recommended to a friend who wishes to develop a weight reduction program?

Answer 24

Zero carbohydrate, high protein diet

Question 25

After the first day or so of fasting, most of the body’s stores of _____ are depleted.

Answer 25

Glycogen

Question 26

According to the Institute of Medicine of the National Academy of Science, the Physical Activity Level Category of very active is the equivalent of walking at a rate of 3-4 miles per hour daily for how many miles?

Answer 26

17

Question 27

Which of the following is NOT recommended in weight reduction counseling for the person who is not under medical supervision?

Answer 27

Reduce total daily Calorie intake to less than 500 to allow for possible low metabolic rate

Question 28

Large daily fluctuations in body weight, on the order of 2-3 pounds, are usually due to changes in which of the following?

Answer 28

Body water stores

Question 29

Donald decides he needs to lose about 5 pounds. He learned that it takes a Calorie
deficit of about 3500 kcal to lose one pound of fat. So, he figures that if he eats 500
kcal/day less than usual, he should lose one pound per week. Weighing himself every
day at the same time in the gym, he is pleasantly surprised to find that he lost 3 pounds at
the end of the first week. What most likely caused this to occur?

Answer 29

During the first week of weight loss, much of the weight loss can be from water, making the Calorie deficit for each pound of weight loss significantly lower than 3500 kcal/pound

Question 30

Which of the following macronutrient diets, each with the same caloric content, has been shown to be the best for weight loss?

Answer 30

No differences in weight loss are noted in various macronutrient diet plans with equal caloric content

Question 31

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?

Answer 31

None of the above

Question 32

Athletes, such as wrestlers, who desire to lose excess body fat but help maintain lean muscle mass, may be advised to increase the proportion of their daily intake from which nutrient?

Answer 32

Protein

Question 33

T/F

A Body Mass Index above 20 is considered obese.

Answer 33

False

Question 34

T/F

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

Answer 34

True

Question 35

T/F

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.

Answer 35

True

Question 36

T/F

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.

Answer 36

False

Question 37

T/F

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

Answer 37

False

Question 38

T/F

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.

Answer 38

True

Question 39

T/F

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.

Answer 39

False

Question 40

T/F

If your diet contains less than 1600 Calories, it would be wise to take a daily vitamin/mineral supplement with the RDA for all essential vitamins and key minerals.

Answer 40

True