Chapter 8 The Impact of Exercise on Weigth Loss Flashcards
1 Which component of daily energy expenditure varies the most among people of a similar body size?
TEPA
RMR
Exercise
TEF
TEPA
2 What percentage of TDEE does TEPA make up?
50 to 75% depending on activity levels
8 to 10% depending on activity levels
15 to 50% depending on activity levels
< 25%
15 to 50% depending on activity levels
3 Which of the following are components of TEPA?
NEAT and RMR
Exercise and TEF
Exercise and NEAT
NEAT and TEF
Exercise and NEAT
4 Which of the following is a reason why exercise may not always increase TDEE or cause weight loss in the absence of dietary restriction?
People might compensate by reducing NEAT.
People might compensate by reducing TEF.
Volume, intensity, and frequency of exercise may be too high.
Exercise may reduce RMR.
People might compensate by reducing NEAT.
5 Which of the following is a reason why exercise may not always cause weight loss in the absence of dietary restriction?
People might compensate by reducing exercise.
Some individuals who have a preference for high-fat, sweet food compensate for exercise by eating more.
Exercise always causes people to eat more.
People might compensate by increasing NEAT.
Some individuals who have a preference for high-fat, sweet food compensate for exercise by eating more.
6 What weekly physical activity energy expenditure is associated with better long-term weight maintenance?
2000 kcal
1500 kcal
1000 kcal
2500 kcal
2500 kcal
7 Which exercise variable(s) best predicts long-term weight loss?
Volume
Intensity and frequency
Frequency
Intensity
Volume
8 What is EPOC?
An increase in NEAT after exercise
An increase in TEF after exercise
An increase in energy expenditure above resting levels during exercise
An increase in energy expenditure above resting levels during recovery from exercise
An increase in energy expenditure above resting levels during recovery from exercise
9 How does the response compare between an energy deficit created by diet versus exercise?
There’s a decrease in appetite with exercise but an increase with diet.
There’s a strong increase in appetite with diet but not with exercise.
There’s a strong increase in appetite in both conditions.
There’s a strong increase in appetite with exercise but not diet.
There’s a strong increase in appetite with diet but not with exercise.
10 What is NEAT?
The energy expended from exercise
The energy expended from all physical activity
The energy expended from all physical activity other than planned exercise
The energy expended to maintain life functions
The energy expended from all physical activity other than planned exercise
11 What usually makes up the majority of daily NEAT?
Exercise
Fidgeting
Maintenance of posture
Walking
Walking
12 Which of the following is a viable strategy for increasing NEAT?
Increase exercise intensity.
Increase exercise volume.
Increase cumulative daily step counts.
Spend more time standing.
Increase cumulative daily step counts.
13 Which of the following is a way that the intensity of cardiorespiratory training can be assessed?
Total time
Total distance
Days per week
RPE
RPE
14 Which of the following is the strongest predictor of change in fat mass on an exercise program?
Exercise frequency
Exercise energy expenditure
Exercise modality
Exercise intensity
Exercise energy expenditure
15 What percentage of exercise energy expenditure does EPOC make up?
< 5%
6 to 15%
15 to 50%
50 to 75%
6 to 15%
16 Shelly has heard that interval training is better than traditional cardio and will turn her into a fat burning machine. Which of the following is true in this scenario?
Shelly is incorrect. Differences in EPOC and total net energy expenditure between the two types of training are small when work is equated.
Shelly is partially correct. Interval training will result in similar EPOC but much higher net energy expenditure when work is equated.
Shelly is correct. Interval training causes dramatically higher EPOC and total net energy expenditure compared to traditional cardio when work is equated.
Shelly is incorrect. Total net energy expenditure will be higher with traditional cardio when work is equated.
Shelly is incorrect. Differences in EPOC and total net energy expenditure between the two types of training are small when work is equated.
17 Which of the following is true regarding RMR and cardiorespiratory training?
Most studies show that cardiorespiratory training increases RMR with weight loss.
The impact of cardiorespiratory training on RMR during weight loss is not known.
Most studies show that cardiorespiratory training does not mitigate the reduction in RMR with weight loss.
Most studies show that cardiorespiratory training mitigates the reduction in RMR with weight loss.
Most studies show that cardiorespiratory training does not mitigate the reduction in RMR with weight loss.
18 Mindy is engaged in a cardiorespiratory training program. Which of the following is a step she can take to ensure her total TDEE increases and that she does not compensate for the exercise?
Mindy only needs to perform exercise to increase TDEE and does not need any other steps.
Keep a log of daily activities.
Wear a pedometer or accelerometer during exercise to make sure step or activity counts are high.
Wear a pedometer or accelerometer outside of (but not during) exercise sessions and try to maintain or increase steps relative to baseline.
Wear a pedometer or accelerometer outside of (but not during) exercise sessions and try to maintain or increase steps relative to baseline.
19 Which of the following is true regarding the impact of cardiorespiratory training on FFM?
Most research shows cardiorespiratory training helps maintain FFM during weight loss.
Most research shows cardiorespiratory training increases FFM during weight loss.
Studies show mixed results, with some showing better maintenance of FFM while others do not.
Most research shows cardiorespiratory training does not help maintain FFM during weight loss.
Studies show mixed results, with some showing better maintenance of FFM while others do not.
20 Which of the following is true regarding the relationship between physical activity and calorie intake?
Low levels of physical activity lead to appetite dysregulation and a mismatch between energy intake and expenditure. At higher physical activity levels, there is an increase in appetite but no change in satiety so calorie intake increases relative to expenditure.
Low levels of physical activity lead to appetite dysregulation and a mismatch between energy intake and expenditure. At higher physical activity levels, there is an increase in appetite but also an increase in post-meal satiety so that energy intake and expenditure are better matched.
Low levels of physical activity lead to better appetite regulation and a better match between energy intake and expenditure. At higher physical activity levels, there is an increase in appetite and calorie intake increases.
There is no relationship between physical activity and calorie intake.
Low levels of physical activity lead to appetite dysregulation and a mismatch between energy intake and expenditure. At higher physical activity levels, there is an increase in appetite but also an increase in post-meal satiety so that energy intake and expenditure are better matched.
21 Which of the following is true regarding resistance training and weight loss?
Resistance training may not help with body composition but may cause weight loss in the absence of dietary change.
Resistance training may help modify body composition and may cause weight loss in the absence of dietary change.
Resistance training may help modify body composition but usually won’t cause weight loss without dietary change.
Resistance training does not impact body weight or composition in the absence of dietary change.
Resistance training may help modify body composition but usually won’t cause weight loss without dietary change.
22 Mike does 5 sets of 10 reps with 100 lbs. for a total workload of 5,000 lbs. The next time Mike weight trains, he shortens his rest intervals from 3 minutes to 1 minute between sets but does 10 sets of 10 reps with 50 lbs. Which of the following is true about the energy expenditure of these two training sessions?
The energy expenditure is higher when Mike did 5 sets of 10 reps because he used more weight.
The energy expenditure is higher when Mike did 10 sets of 10 because he did more sets.
The energy expenditure is higher when Mike did 10 sets of 10 because he used shorter rests.
The energy expenditure is similar because the total workload is similar.
The energy expenditure is similar because the total workload is similar.
23 Which of the following is true regarding resistance training and RMR?
Resistance training will increase RMR for 24 to 72 hours after a session and it may range from 60 to 150 calories per day.
Resistance training will increase RMR for 24 to 72 hours after a session and it may range from 60 to 360 calories per day.
Resistance training will increase RMR for several weeks after a session and it may range from 60 to 150 calories per day.
Resistance training does not impact RMR during recovery.
Resistance training will increase RMR for 24 to 72 hours after a session and it may range from 60 to 150 calories per day.
24 Which of the following is a way that resistance training can positively impact TDEE?
May prevent weight loss induced decline in RMR
May have positive impacts on NEAT and TEF
May have positive impacts on TEF
May have positive impacts on NEAT
May have positive impacts on NEAT
25 Which of the following is true regarding resistance training and weight loss?
Resistance training may maintain or reduce the loss of FFM during weight loss.
Resistance training usually increases FFM during weight loss.
Resistance training does not mitigate the loss of FFM during weight loss.
The impact of resistance training on FFM is not well-studied.
Resistance training may maintain or reduce the loss of FFM during weight loss.
26 What is one way that the psychological benefits of exercise may help with weight loss?
There is no evidence that the psychological benefits of exercise will impact weight loss.
The psychological stress of exercise reduces appetite.
Exercise may increase symptoms of anxiety, which will then reduce appetite.
Exercise may reduce stress and the ability to cope with stress is associated with successful weight maintenance.
Exercise may reduce stress and the ability to cope with stress is associated with successful weight maintenance.
27 What is exercise volume?
The duration of exercise
The type of exercise
The total amount of exercise
The effort put into exercise
The total amount of exercise
28 What is exercise intensity?
The total amount of exercise
The duration of exercise
The type of exercise
The effort put into exercise
The effort put into exercise
29 In which situation does exercise appear to play the strongest role?
Weight loss
Exercise has equivalent roles in both weight loss and weight maintenance.
Weight gain
Weight maintenance after weight loss
Weight maintenance after weight loss
30 Which of the following recommendations will likely lead to the best chance to maintaining long-term weight loss?
Doing 15,000 steps per day
Resistance training 2 days per week
Sticking to a very low calorie diet
Doing interval training 3 days per week
Doing 15,000 steps per day
31 Louise prefers long walks over sprint intervals. Which type of exercise program would be best for her for weight loss?
2 days per week resistance training combined with 3 days of interval training
2 days per week resistance training combined with 2 days per week slow and steady cardiorespiratory training and 1 day of interval training
3 days per week slow and steady cardiorespiratory training and 2 days per week interval training
2 days per week resistance training combined with 3 days per week slow and steady cardiorespiratory training
2 days per week resistance training combined with 3 days per week slow and steady cardiorespiratory training
32 In which ways can resistance training increase TDEE?
Increase in RMR during recovery only
Energy expended during training session only
Increase in RMR and TEF during recovery
Energy expended during training session, increase in RMR during recovery, and possible improvement in NEAT
Energy expended during training session, increase in RMR during recovery, and possible improvement in NEAT
33 Michael started a resistance training program without a change in diet. Which of the following is most likely to happen?
Michael experiences a loss of FFM, a loss of fat, and a loss of body weight.
Michael experiences an increase in FFM and a loss in fat. Body weight remains stable.
Michael experiences an increase in FFM, a loss in fat, and a loss of body weight.
Michael experiences no change in FFM, a loss in fat, and a loss of body weight.
Michael experiences an increase in FFM and a loss in fat. Body weight remains stable.
34 Farrah started doing aerobic training 5 days per week. She hasn’t experienced any change in body weight. What is most likely true?
She has lost body fat but it is disguised by an increase in water retention.
She has gained muscle.
She has compensated for the exercise by being less active outside of the exercise and/or eating more.
She has experienced an increase in FFM and a loss of fat mass.
She has compensated for the exercise by being less active outside of the exercise and/or eating more.
