Chapter 14 Integrating Nutrition and Fitness with the weigth loss Flashcards
1 Moderate alcohol consumption is defined by the Dietary Guidelines as how many maximum drinks per day?
Three to four drinks per day
Five drinks per day for men and four drinks per day for women
Four drinks per day for those with high alcohol tolerance and two drinks per day for those with low alcohol tolerance
Two drinks per day for men and one drink per day for women
Two drinks per day for men and one drink per day for women
2 The use of short maintenance blocks throughout a long-term dieting period may be practically useful for what reason?
They prevent lasting damage to the metabolism.
They accelerate fat loss.
They allow the client to practice weight maintenance.
They may reduce the effects of free radicals and oxidative damage.
They allow the client to practice weight maintenance.
3 Switching to consuming whole-grain versions of grain products (rice, bread, or pasta) rather than refined versions, will lead to what?
An increase in vitamins A, D, E, and K
An increase in water-soluble vitamins
An increase in polyphenol content of the diet
An increase in fiber intake
An increase in fiber intake
4 Advising a client to start cooking breakfasts from home, rather than eating out at a local cafe, is what type of intervention?
Education
Modeling
Environmental Restructuring
Restriction
Environmental Restructuring
5 What is the recommended intake for sodium?
Less than 3500mg per day
Less than 1000mg per day
Less than 4300mg per day
Less than 2300mg per day
Less than 2300mg per day
6 What is the recommended intake for fiber per day?
~20 grams per day
~38 grams per day
12 grams per day
24 grams per day
~38 grams per day
7 What is a diet where energy expenditure is higher than intake.
Hypercaloric diet
Low-carbohydrate diet
Low-fat diet
Hypocaloric diet
Hypocaloric diet
8 Which is the most appropriate strategy when programming resistance exercise for an obese client who has no prior exercise history?
Program foam rolling on the floor, targeting varicose veins and areas of neuropathy, to increase blood circulation.
Opt for exercises in a prone or supine position to provide extra lumbar support for the client.
Exercise programs will be systematic and progressive based on the client’s goals, needs, abilities, and training schedule.
Encourage the Valsalva maneuver to increase intra-abdominal pressure and spinal stiffness during endurance activities.
Exercise programs will be systematic and progressive based on the client’s goals, needs, abilities, and training schedule.
9 What is a recommended strategy for a client who has experienced limited success with popular commercial diets?
Avoid dietary approaches that overly restrict food choices and allows for the consumption of enjoyable foods.
Program a ketogenic diet to ensure nutritional ketosis and long-term weight loss.
Program a low-carbohydrate diet to accelerate fat loss in the initial weeks of dieting.
Avoid dietary approaches that include <2300mg of sodium per day.
Avoid dietary approaches that overly restrict food choices and allows for the consumption of enjoyable foods.
10 Angela is on a weight loss plan and needs to consume fewer calories to be in a caloric deficit? What is one recommended strategy?
Avoid diet soda because it increases appetite and sugar cravings.
Use low-fat, rather than full-fat, dairy products.
Avoid genetically modified fruits and vegetables because they impair normal metabolism.
Select high-fat cuts of meat to increase satiety.
Use low-fat, rather than full-fat, dairy products.
11 Angela is on a weight loss plan and needs to consume fewer calories to be in a caloric deficit? What is one recommended strategy?
Add coconut oil to coffee to increase satiety and reduce hunger pangs.
Opt for fruit smoothies over whole foods during breakfast.
Eliminate fruit from her diet because fruits contain fructose.
Replace simple carbohydrate foods such as rice and pasta with whole vegetables.
Replace simple carbohydrate foods such as rice and pasta with whole vegetables.
12 Based on the information collected during her initial consultation, it is decided to use a diet break in the middle of Vanessa’s fat loss progression. Which option best describes the aspects of a diet break during a weight loss diet?
A period of a few days where the individual purposely overfeeds in order to boost their metabolism.
A period of time where the goal switches to gaining muscle instead of losing fat so a calorie surplus is used.
A period of 1 to 2 days where the individual has freedom to eat how they wish with no rules or restraint relating to food choices or quantity.
A period of 1 to 2 weeks where calorie intake is increased to a point where weight is maintained while diet structure remains similar.
A period of 1 to 2 weeks where calorie intake is increased to a point where weight is maintained while diet structure remains similar.
13 What is the recommended goal per day for intake of fruits and vegetables (not counting potatoes and other starchy tubers)?
≥ 800 g per day of fruits and vegetables
≥ 400 g per day of fruits and vegetables
≥ 1.2 kg per day of fruits and vegetables
≥ 80 g per day of fruits and vegetables
≥ 400 g per day of fruits and vegetables
14 After determining what potential changes to a client’s diet could be made, what action should the fitness professional take?
Translate these targets into food-based recommendations that the client can understand and implement.
Teach the client the importance of avoiding gluten, artificial sweeteners, and GMOs.
Create a meal plan for the client based on these targets.
Send the client a list of all these changes so they can make them immediately.
Translate these targets into food-based recommendations that the client can understand and implement.
15 Angela is recommended to limit her snacking frequency to 2 snacks per day. Special attention to be paid during busy work times and when preparing snacks for the family. What behavioral intervention does this strategy reflect?
Environmental Restructuring
Restriction
Education
Modeling
Restriction
16 Jose consumes two 500ml bottles of cola per day. What is a recommended strategy to reduce his calorie intake from sugary beverages?
Switch to vegetable juice
Switch to diet soda
Switch to fruit juice
Switch to sweetened iced tea
Switch to diet soda
17 Jose has reported consuming an average of two specialty coffees per day, which he purchases at a local coffee shop. He usually orders either a Café Latté or Frappuccino. What is an appropriate strategy to reduce his calorie intake?
Switch to Iced Salted Caramel Mocha Frappe
Switch to a White Chocolate Mocha
Switch to a Flat White with skimmed milk
Switch to a Vanilla Latté
Switch to a Flat White with skimmed milk
18 Jose is advised to start cooking breakfasts from home, rather than out at a local cafe. What behavioral intervention does this strategy reflect?
Education
Modeling
Restriction
Environmental Restructuring
Environmental Restructuring
19 Jose is recommended to cut out regular soda consumption. Replacing it with water is ideal, but swapping in diet/zero-calorie soft drinks is also allowed. What behavioral intervention does this strategy reflect?
Environmental Restructuring
Restriction
Education
Modeling
Restriction
20 Vanessa is recommended to avoid/limit consuming meals at airports on the days she travels. What behavioral intervention does this strategy reflect?
Environmental Restructuring
Motivational Interviewing
Restriction
Modeling
Restriction
21 Jose is 5’9” and weighs 350 pounds and has hypertension. What form of exercise should be avoided?
Self-myofascial techniques (foam rolling)
Core training
Cardiorespiratory exercise
Resistance training
Self-myofascial techniques (foam rolling)
22 Angela performs an incline plank and Pallof press during the Activation section of her workout. What muscles do these exercises target?
Hip flexors
Quadriceps
Intrinsic core
Hamstrings
Intrinsic core
23 Jose is 5’9”, weighs 350 pounds, has hypertension and lives a sedentary lifestyle. He has never participated in structured exercise. Which form of exercise should initially be avoided?
Core training
Resistance training
Cardiorespiratory training
Plyometric training
Plyometric training
