Chapter 12 Nutrition Coaching Strategies for Weight Loss Flashcards
1 Being in negative energy balance is equivalent to which of the following?
Being at maintenance calories
Being in a calorie surplus
Being in a calorie deficit
Being in a state of muscle-wasting
Being in a calorie deficit
2 A healthy diet pattern suggests a saturated fat intake of what percent of calories?
20 to 30% of calories
More than 30% of calories
Less than 10% of calories
11 to 20% of calories
Less than 10% of calories
3 During a diet, what factor can help preserve muscle mass most strongly?
Engaging in resistance training
Eating a high-fat diet
Having a high-carbohydrate meal after exercise
Supplementing with antioxidants
Engaging in resistance training
4 An individual’s maintenance calorie intake is equal to what?
Their basal metabolic rate (BMR)
Their physical activity level (PAL)
Their total energy expenditure (TEE)
Their non-exercise activity thermogenesis (NEAT)
Their total energy expenditure (TEE)
5 In the COM-B model related to behavior change, the M stands for what term?
Moderation
Motivation
Maintain
Monitoring
Motivation
6 Which of the following is an example of one way in which the modern food environment may drive overeating?
Less vegetable crops are being grown now versus in previous decades.
Calorie-dense, hyperpalatable foods are easy and cheap to access.
Each year, a higher percentage of the population uses fast-food drive through services.
Modern farming practices mean people have less access to vegetables.
Calorie-dense, hyperpalatable foods are easy and cheap to access.
7 When is the most appropriate time to reduce a client’s target calorie intake?
If there is no change (< 0.5% drop) in body weight for at least 2 consecutive weeks
It should be reduced every week throughout the diet to maintain constant weight loss.
Every time the client drops weight by 5 lbs., calories should be reduced by 100 kcal.
It should never be reduced once the calorie deficit has been established at the outset.
If there is no change (< 0.5% drop) in body weight for at least 2 consecutive weeks
8 Some research suggests that breaking fat-loss phases into short periods can be effective. What is one of the recommended lengths for a fat-loss phase?
As long as is needed to reach the final goal body weight
8 to 12 weeks
16 to 24 weeks
A maximum of 4 weeks
8 to 12 weeks
9 Which of the following is a reason why a maintenance block may be used?
It is less pressure on the coach for a while.
Prevents loss of appetite
Gives a psychological break from undereating
Encourages the dieter to try new foods
Gives a psychological break from undereating
10 Time-restricted eating can often lead to what side effect?
Reduced calorie intake
Increased calorie intake
Increased sugar intake
Chronic fatigue
Reduced calorie intake
11 Eating in a manner that restricts food intake with the goal of controlling body weight is referred to as what?
Bulking
Intuitive eating
Restrained eating
Time-restricted eating
Restrained eating
How can body weight measurements be made more reliable?
Having a glass of water before every measurement
By weighing first thing in the morning after going to the bathroom
Doing some exercise to sweat out excess water
Only weighing in once per week and avoiding doing it too often
By weighing first thing in the morning after going to the bathroom
13 After a stall in weight loss (for at least 2 weeks), a recommended modification that could lead to a resumption of fat loss would be which of the following?
A 50% reduction in calorie intake
Swapping resistance training for aerobic training
A 1% reduction in calorie intake
A 10% reduction in calorie intake
A 10% reduction in calorie intake
14 An approach to diet that is characterized by all-or-nothing thinking or that labels foods as “bad” can be described as an example of what?
Rigid dietary restraint
Realistic dietary restraint
Focused dietary restraint
Flexible dietary restraint
Rigid dietary restraint
15 In which cases is it likely a good idea to avoid taking body weight measurements?
With clients who report negative emotion, stress, or feelings of stigma based on body composition evaluation
With clients who show signs of low intrinsic motivation
With clients who are athletes (or ex-athletes)
With clients who are reporting ongoing sleep problems
With clients who report negative emotion, stress, or feelings of stigma based on body composition evaluation
16 Which of the following is compulsory for fat loss to occur?
Presence of a calorie deficit
Tracking calorie intake accurately
Keeping carbohydrate intake to less than 40% of calories
Avoiding sources of added sugar in the diet
Presence of a calorie deficit
17 Recommending that a client switch to eating “whole grain” versions of the grain products they typically eat (e.g., bread, rice, etc.) should lead to which of the following?
Increased fiber intake
Increased palatability
Increased calorie density
Increased protein intake
Increased fiber intake
18 Why might it be problematic to use the “1 lb. fat = 3,500 kcal rule” to set weight loss targets?
The rule is based on weight loss rates in athletes, and so may not translate to other groups.
The rule often overestimates the amount of weight loss that will occur.
The rule only works for those at a BMI of < 25.
The rule often underestimates the amount of weight loss that will occur.
The rule often overestimates the amount of weight loss that will occur.
19 In most calorie-restricted diets that lead to weight loss, approximately how much of the weight lost is from the loss of lean body mass (LBM)?
0
0.25
0.75
1
0.25
20 What is an example of a non-quantified energy restriction method?
Tracking caloric intake
Limiting portion sizes
Using a protein-sparing modified fast
Using time-restricted feeding
Limiting portion sizes
21 Why is adopting new eating habits more effective than advising the client to stop certain behaviors?
New eating habits mean clients will exercise more often.
New eating habits will help clients eat less protein.
New eating habits will prevent poor dietary behaviors.
New diet habits require clients not to eat after 10 p.m.
New eating habits will prevent poor dietary behaviors.
22 Which intervention function, based on the behavior change wheel, changes the client’s physical surroundings or social situations?
Persuasion
Restriction
Coercion
Environmental restructuring
Environmental restructuring
23 When a client overeats, the fitness professional helps remove any guilty feelings and makes what suggestion to get back on track?
Skip the next meal.
Reduce the amount of protein the next day.
Make major changes to the initial plan.
Go back to the plan at the next meal.
Go back to the plan at the next meal.
24 When there is a stall in a client’s progress, what should a fitness professional do first?
Assess the progress over a short time period.
Determine if it actually is a stall in progress.
Compare data points.
Make a modification.
Determine if it actually is a stall in progress.
