Chapter 36

Question 1

1. Which statements are true?
   a. body composition is the percentage of body weight consisting of muscle, fat, bone, and other tissues
   b. there’s no way to measure body fat percent directly on a living person; all measurements are estimations

Answer 1

both are true

Question 2

2. Which statements are true?
   a. one pound of adipose tissue contains about 700 kcals
   b. one pound of muscle contains about 3,500 kcals

Answer 2

neither are true

Question 3

3. Which statements are true?
   a. a skinny older person usually has a high percentage of body fat
   b. older athletes, who exercise a lot, can’t prevent a relative increase in body fat

Answer 3

both are true

Question 4

4. Across the lifespan, humans lose about _____% of their muscle fibers, and about _____% of their muscle size (cross-sectional area).
5. 50; 50
6. 25; 50
7. 50; 25
8. 25; 25

Answer 4

a

Question 5

5. Which statements are true?
   a. your percent body fat goes up with a decrease in body muscle, all else being equal
   b. your percent body fat goes down with an increase in body muscle, all else being equal

Answer 5

both are true

Question 6

6. Preventing muscle loss across the lifespan is not possible because _____.
7. people are not able do enough exercise
8. of muscle motor unit denervation
9. nutrition habits are less than ideal
10. all the above

Answer 6

b

Question 7

7. Which statements are true?
   a. a pound of body muscle is heavier than a pound of body fat
   b. a pound of body fat is larger in size than a pound of body muscle

Answer 7

b

Question 8

8. A good way to measure short-term body water changes is to _____.
9. notice how your clothing fits
10. monitor your muscles appearance, shape, and function
11. measure your scale weight
12. all the above

Answer 8

c

Question 9

9. A good way to measure short-term body fat changes is to _____.
10. notice how your clothing fits
11. monitor your muscles appearance, shape, and function
12. measure your scale weight
13. all the above

Answer 9

a

Question 10

10. A good way to measure short-term body muscle changes is to _____.
11. notice how your clothing fits
12. monitor your muscles appearance, shape, and function
13. measure your scale weight
14. all the above

Answer 10

b

Question 11

11. Which statements are true?
    a. a positive energy balance is when you consume more calories than you burn; this occurs during periods of growth
    b. a negative energy balance is when you burn more calories than you consume; this occurs during periods of atrophy

Answer 11

both are true

Question 12

12. Which statements are true?
    a. losing 10 pounds of fat equals a deficit of 35,000 kcals; gaining 5 pounds of muscle equals a surplus of 3,500 kcals; the net caloric balance is negative (3,500 - 35,000 = -31,500 kcals), all else being equal
    b. losing 10 pounds of fat equals a deficit of 35,000 kcals; gaining 10 pounds of muscle equals a surplus of 7,000 kcals; the net caloric balance is negative (7,000 - 35,000 = -28,000 kcals), all else being equal

Answer 12

both are true

Question 13

13. Which statements are true?
    a. gaining 10 pounds of fat equals a surplus of 35,000 kcals; losing 5 pounds of muscle equals a deficit of 3,500 kcals; the net caloric balance is positive (35,000 - 3,500 = +31,500 kcals), all else being equal
    b. losing 1 pound of fat equals a deficit of 3,500 kcals; gaining 5 pounds of muscle equals a surplus of 3,500 kcals; the net caloric balance is neutral (3,500 - 3,500 = 0 kcals), all else being equal

Answer 13

both are true

Question 14

14. Which statements are true?
    a. it’s easier to measure “calories in” versus ”calories out”
    b. it’s easier to measure “calories out” versus ”calories in”

Answer 14

neither are true

Question 15

15. Which statements are true?
    a. to lose weight, it’s better to burn fat than carbs during rest and exercise
    b. losing weight is based on total caloric expenditure, not on the type of macronutrient burned

Answer 15

b

Question 16

16. Which statements are true?
    a. to exercise in your “fat burning zone” makes it sound like you must exercise within a specific intensity zone to burn fat
    b. the “fat burning zone” is an inaccurate application of caloric expenditure research data

Answer 16

both are true

Question 17

17. Which statements are true?
    a. eating too many fats and carbs usually leads to weight gain
    b. eating the right combination of fats and carbs, in the right amounts, and at the right time, may decrease one’s appetite and lead to weight loss

Answer 17

both are true

Question 18

18. The focus during a weight loss program should be on _____.
19. the process, not the outcome
20. behavior modification
21. positive physical and mental changes
22. all the above

Answer 18

d

Question 19

19. Research suggests continued exercise is one of the best predictors of weight maintenance following weight loss. Ninety percent of those in the National Weight Control registry exercise an average of _____ each day.
20. 20 minutes
21. 40 minutes
22. 60 minutes
23. none of the above

Answer 19

c

Question 20

20. The recommended rate of weight loss is about _____ per week. This underscores the importance of gradual, healthy, and sustained weight loss.
21. 1 kilogram
22. 1 pound
23. 2 pounds
24. all the above

Answer 20

d

Question 21

21. Which statements are true?
    a. your clients need to be taught how to properly breathe out fat from the body
    b. your clients need to be taught how to properly sweat out fat from the body

Answer 21

neither are true

Question 22

22. Which statements are true?
    a. if a car carries more weight, it burns more gas, all else being equal
    b. a carbon-based fuel (gas) energizes a car so it can move around the extra carbon-based fuel (fat) we store in our body

Answer 22

both are true

Question 23

23. Which statements are true?
    a. measuring scale weight daily is a great idea during a weight loss program
    b. measuring scale weight daily may help to minimize weight gain after a weight loss program

Answer 23

b

Question 24

24. Which statements are true?
    a. the best way to lose fat on your upper arm is to work the biceps and triceps muscles
    b. fortunately, there’s a fat “pipeline” that carries fat from a local fat deposit straight into a nearby working muscle, which allows an upper arm exercise to burn upper arm fat effectively

Answer 24

neither are true

Question 25

25. Jon Gabriel’s weight loss success started with _____.
26. positive thoughts and optimism
27. building muscle
28. changing his diet
29. understanding the energy balance equation

Answer 25

a

Question 26

26. Rate this person’s exercise form. (See the PP file to view the motion.)
27. bad
28. good

Answer 26

b

Question 27

27. Which statements are true?
    a. fat burns only in the flame of oxygen and glucose
    b. glucose burns only in the flame of oxygen and fat

Answer 27

a

Question 28

28. Which statements are true?
    a. ketones come from the incomplete breakdown of fat, when there isn’t enough glucose to keep the Krebs cycle operational
    b. a keto-diet works for some people, but not for everyone

Answer 28

both are true

Question 29

29. The average 70-kg person burns about _____ kcals/min walking and about _____ kcal/min jogging.
30. 1.25; 5
31. 5; 10
32. 10; 15
33. none of the above

Answer 29

b

Question 30

30. Which statements are true?
    a. walking a mile burns the same number of calories as running a mile; when the distance and weight carried is the same, the caloric expenditure is the same
    b. running is always more effective than walking to lose weight

Answer 30

neither are true

Question 31

31. A negative caloric balance of 100 kcals a day for a year leads to about _____ pounds of fat loss, all else being equal?
32. 10
33. 20
34. 25
35. 50

Answer 31

a

Question 32

32. Which statements are true?
    a. exercising just below your lactic acid threshold might feel much easier than exercising just above your lactic acid threshold
    b. both lower- and higher-intensity exercise offer meaningful and specific advantages

Answer 32

both are true

Question 33

33. Which of these products is the best all-around for burning extra calories during cardio, for most participants?
34. 1
35. 2
36. 3 and 4
37. none of the above

Answer 33

b

Question 34

34. Which of these products is best all-around for building stronger muscles during cardio, for most participants?
35. 1
36. 2
37. 3 and 4
38. none of the above

Answer 34

d

Question 35

35. People tend to think good nutrition is more important than proper exercise because _____.
36. many people like to talk and think about food, but most people don’t like to talk or think about exercise
37. good nutrition is a key to weight loss; exercise is also a key to weight loss, but it takes too much effort
38. nutrition is easier to package, advertise, and sell; exercise is harder to package, advertise, and sell
39. all the above

Answer 35

d

Question 36

36. If you burn 1 kcal per minute at rest, what is a realistic minimum daily caloric intake for a client who doesn’t exercise?
37. 800 kcals
38. 1400 kcals
39. 1800 kcals
40. 2200 kcals

Answer 36

b

Question 37

37. This candy bar has 24 grams (almost 6 teaspoons) of simple sugar. The AHA recommends a simple sugar limit of about _____ teaspoons per day for men and even less for women.
38. 5
39. 10
40. 15
41. 20

Answer 37

b

Question 38

38. Which statements are true?
    a. drinking less water before, during, and after exercise helps the body burn more fat
    b. eating in moderation is the only way to eat a good diet in our modern world

Answer 38

neither is true