Principles and Labs for Fitness and Wellness 12th Edition Hoeger – Test Bank

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Test Bank for Principles & Labs for Fitness & Wellness 12e

Chapter 5 – Weight Management

Chapter Learning Objectives

1. Describe the health consequences of obesity.

2. Expose some popular fad diets and myths and fallacies regarding weight control.

3. Describe eating disorders and their associated medical problems and behavior patterns, and outline the need for professional help in treating these conditions.

4. Explain the physiology of weight loss, including the setpoint theory and the effects of diet on basal metabolic rate.

5. Explain the role of a lifetime exercise program in a successful weight loss and weight maintenance program.

6. Be able to implement a physiologically sound weight reduction and weight maintenance program.

7. Describe behavior modification techniques that help support adherence to a lifetime weight maintenance program.

True/False

LO# An. Question

1 F 1.   Over the last decade, the average weight of adult Americans increased 10 pounds.

1 T 2.   A few pounds of excess weight may not be harmful to people who are healthy and physically active, exercise regularly, and eat a healthy diet.

2 F 3.   Most people can attain the “perfect body” as long as they eat right.

2 T 4.   Frequent fluctuations in weight (up or down) markedly increase the risk of dying of cardiovascular disease.

2 T 5.   Long-term adherence to low-carbohydrate/high-protein diets could increase the risk of heart disease because high-protein foods are also high in fat content.

3 F 6.   Anorexic individuals seem to fear death more than fat and weight gain.

4 F 7.   Physical activity accounts for approximately 60 to 70 percent of the total daily energy requirement.

4 F 8.   The body fat/weight setpoint is raised by eating complex carbohydrates.

5 T 9.   Greater weight loss is achieved by combining a diet with an exercise program.

5 T 10. For successful weight loss, 60 to 90 minutes of daily physical activity is necessary.

Multiple Choice

LO# An. Question

1 b 11.  Most of the blame for the alarming increase in obesity in the U.S. lies in:

a. fewer meals eaten outside the home.

b. overeating and physical inactivity.

c. less consumption of fast food.

d. more time spent doing manual labor.

1 d 12.  Obesity has been defined as a BMI of _____ or higher.

a. 20

b. 24

c. 29

d. 30

1 b 13.  The second leading cause of preventable death in the U.S. is:

a. cigarette smoking and tobacco use.

b. being overweight and physical inactivity.

c. excessive alcohol consumption.

d. unintentional injuries.

1 a 14.  A primary objective to achieve overall physical fitness and enhance quality of life is to have:

a. a recommended body composition.

b. as little non-lean mass as possible.

c. ideal body weight based on height.

d. as low a body mass index as possible.

1 c 15.  What percentage of American adults are underweight?

a. 4 percent

b. 9 percent

c. 14 percent

d. 19 percent

1 a 16.  Which of the following statements is TRUE?

a. Obesity and unhealthy lifestyle habits are the most critical public health problems we face in the 21st century.

b. Excessive body weight and physical inactivity are the leading cause of preventable death in the United States.

c. Obesity and unhealthy lifestyle affect all ethnic groups, all age groups, and both sexes equally in the United States.

d. Evidence indicates that health risks associated with increased body weight start at a body mass index over 30.

1 b 17.  Research indicates that individuals who are 30 or more pounds overweight during middle age (30 to 49 years of age) lose about _____ years of life.

a. 3

b. 7

c. 10

d. 20

2 d 18.  Various studies indicate that most people, especially obese people: 

a. lost the desired weight without exercise.

b. overestimate their caloric intake.

c. underestimate their activity level.

d. underestimate their energy intake.

2 d 19.  The body functions best when blood _____ remains at a constant level. 

a. fat

b. level

c. protein

d. sugar

2 c 20.  Foods with a high glycemic index are:

a. best eliminated completely from the diet.

b. promoters of less carbohydrate absorption.

c. useful to replenish depleted glycogen stores.

d. usually large-molecule/particle carbohydrates.

2 b 21.  When the body uses protein instead of a combination of fats and carbohydrates as a source of energy:

a. weight loss is as much as ten times slower.

b. a large amount of weight loss is in the form of water.

c. fats and carbohydrates are used more efficiently.

d. fat is lost very rapidly if instructions are followed.

2 c 22.  The major risk associated with low-carb diets is an increased risk of heart disease because: 

a. protein-rich foods are often high in carbohydrates. 

b. excess protein is used to produce more muscles. 

c. high-protein foods are often high in fat. 

d. few people consume adequate amounts of protein. 

2 b 23.  When fasting or on a crash diet, _____ storage can be completely depleted in just a few days.

a. protein

b. glycogen

c. water

d. energy

2 a 24.  Glycemic index is:

a. based on the actual laboratory-measured speed of absorption.

b. directly related to simple and complex carbohydrates.

c. determined by the speed of digestion after a normal meal. 

d. affected by the digestive system function of the individual.

3 b 25.  An eating disorder characterized by a refusal to eat enough food to maintain a minimally normal body weight is:

a. dysmorphic disorder.

b. anorexia nervosa. 

c. bulimia nervosa.

d. binge-eating disorder. 

3 a 26.  A difference between anorexic and bulimic individuals is that bulimics:

a. are closer to recommended body weight.

b. fear weight gain more than death from starvation.

c. emphatically deny that their behavior is abnormal.

d. are sensitive to cold due to low body temperature.

3 a 27.  Although both bulimic and binge-eating individuals eat large amounts of food in a short period of time, a difference between bulimic and binge-eating individuals is that binge-eaters:

a. do not purge.

b. induce vomiting.

c. purge after eating.

d. use laxatives.

3 c 28.  Eating disorders:

a. typically affect individuals who are young and attractive.

b. are mostly caused by genetics without environment influence.

c. are most prevalent in women between the ages of 25 and 50.

d. are often seen in families with a history of clinical depression.

3 d 29.  Anorexia nervosa and bulimia nervosa are common in industrialized nations where: 

a. women want to be models.

b. normal eating is discouraged.

c. there is too much junk food.

d. society encourages thinness.

3 c 30.  _____ eating involves the consumption of large quantities of food, mostly “comfort” and junk food, to suppress negative emotions.

a. Binge 

b. Disordered

c. Emotional

d. Purging

3 a 31.  Anorexia nervosa can be:

a. diagnosed by a well-trained clinician only.

b. easily recognized by its typical characteristics.

c. overcome by anorexia sufferers themselves.

d. diagnosed by primary care physicians.

4 d 32.  The energy-balancing equation principle indicates that as long as caloric input:

a. is less than caloric output, the person will gain weight.

b. is larger than caloric output, the person will lose weight.

c. equals caloric output, the person may gain or lose weight.

d. equals caloric output, the person will not gain or lose weight.

4 c 33.  One pound of fat represents _____ calories.

a. 1,500

b. 2,500

c. 3,500

d. 4,500

4 b 34.  A daily energy expenditure of 200 calories through physical activity is the equivalent of approximately _____ pounds of fat per year. 

a. 12

b. 21

c. 31

d. 52

4 a 35.  The mechanism that appears to regulate how much a person weighs is known as the:

a. setpoint.

b. weight factor.

c. basal metabolic rate.

d. energy-balancing equation.

4 b 36.  Very low calorie diets usually are:

a. adequate in needed nutrients.

b. known to reduce basal metabolic rate.

c. effective at maintaining a weight loss.

d. effective at lowering one’s setpoint.

4 c 37.  The suggested lower limits of daily caloric consumption are:

a. 1,000 calories for petite women.

b. 1,000 calories for women.

c. 1,500 calories for men.

d. 2,000 calories for husky men.

4 c 38.  The body fat/weight setpoint may be lowered by: 

a. eating refined carbohydrates.

b. following near-fasting diets.

c. eating high-fiber foods.

d. following very low calorie diets.

4 b 39.  Dietary restrictions: 

a. are effective in maintaining long-term weight loss.

b. cannot guarantee lean body weight retention.

c. lead to a loss of nearly 100 percent fat weight.

d. may actually increase a large amount of lean tissue.

5 d 40.  A study showed that after weight loss due to exercise, most people need to continue exercising at least _____ minutes each day to maintain the weight loss.

a. 20

b. 30

c. 45

d. 60

5 d 41.  Which of the following is the most effective method of weight loss? 

a. moderate-intensity exercise ≥60 minutes per day without diet modification

b. high-intensity exercise of 30 minutes per day without diet modification

c. calorically-restricted diet limiting calorie intake to 1,200–1,500 calories daily only

d. moderate-intensity exercise ≥60 minutes per day and intake of 1,200–1,500 calories per day

5 c 42.  Compared to low-intensity exercise, high-intensity exercise:

a. is as effective as low-intensity exercise in burning fat.

b. is not as effective as low-intensity exercise in burning fat.

c. raises the metabolic rate longer after exercise.

d. burns a much higher percentage of fat in theory.

5 d 43.  “Skinny” people should realize that the only healthy way to gain weight is through:

a. consuming high-carbohydrate and high-fat food.

b. consuming high-carbohydrate and high-protein food.

c. exercise and a significant increase in caloric intake.

d. exercise and a slight increase in caloric intake.

5 b 44.  When sedentary individuals begin an exercise program, body weight _____ during the first couple of weeks of the program.

a. decreases quickly

b. is often unchanged

c. decreases significantly

d. decreases steadily

5 d 45.  If a person is trying to lose weight, a combination of _____ works best.

a. the Zone Diet and aerobic exercises

b. the Best Life Diet and Abs Diet

c. low-carbohydrate and high-protein diets

d. aerobic and strength-training exercises 

2 d 46.  The weight lost while wearing a rubberized suit or sitting in a sauna is mostly _____ weight.

a. fat

b. lean

c. muscle

d. water

5 b 47.  Which of the following activities is recommended for significantly obese individuals when they just start an exercise program?

a. swimming

b. water aerobics

c. running

d. walking

6 c 48.  For successful weight loss, at least:

a. 20 minutes of daily activity is recommended.

b. 30 minutes of daily activity is recommended.

c. 60 minutes of daily activity is recommended.

d. 90 minutes of daily activity may be required.

6 a 49.  Banana Orange is training for next year’s Peachtree Road Race. She runs at the speed of 10 miles per hour for 30 minutes per training session. What was her calorie expenditure per training session? [Banana’s body weight is 120 pounds. Use the supplied Table 5.4: Caloric Expenditure of Selected Physical Activities.]

a. 410

b. 367

c. 324

d. 252

Questions 50 and 51 are based on the following:

Apple Orange is obese with a body weight of 200 pounds, and she would like to lose some weight. After interviewing her, you found that she had not been physically active for 10 years and she had been eating a cup of vanilla ice cream (265 calories) and a Milky Way candy bar (254 calories) every day. You advised her that she should lose no more than 1 pound of fat per week. 

6 a 50.  To lose 1 lb of fat every week, what would Apple need to do?

a. Create a negative energy balance of 3,500 calories per week.

b. Create a positive energy balance of 4,375 calories per week.

c. Use one of the low-carb diets that promise to be effective.

d. Exercise only, such as walking, 60 minutes every day.

6 c 51.  The best way to lose 1 lb of fat every week is to: [Use the supplied Table 5.4: Caloric Expenditure of Selected Physical Activities.]

a. replace vanilla ice cream with an apple (88 calories) daily and do step aerobics for 32 minutes every day.

b. replace vanilla ice cream with an apple (88 calories) daily and jog for 32 minutes every day.

c. replace vanilla ice cream with an apple (88 calories) daily and do moderate water aerobics for 32 minutes every day.

d. stop eating vanilla ice cream and Milky Way candy bars completely without exercise.

6 b 52.  When a person is attempting to lose weight, calories are consumed in a percentage proportion of _____ for breakfast, lunch, and dinner, respectively.

a. 10-50-40

b. 25-50-25

c. 25-25-50

d. 50-25-25

6 a 53.  Consuming most of the calories earlier in the day seems to:

a. be helpful in losing weight.

b. promote atherosclerosis.

c. cause one to go hungry all day.

d. slow down the metabolism.

6 c 54.  As you start your diet plan, pay particular attention to:

a. carbohydrate types.

b. fat types and amount.

c. food serving sizes.

d. nutritional value.

6 b 55.  Many experts believe that a person can take off weight more efficiently by reducing the amount of daily fat intake to about _____ percent of the total daily caloric intake.

a. 10

b. 20

c. 25

d. 30

7 d 56.  Weight management is accomplished by:

a. following the South Beach diet consistently and correctly for at least one year.

b. following a moderate-intensity exercise program only for about six months.

c. joining a gym that has the best equipment and most qualified instructors.

d. making a lifetime commitment to physical activity and proper food selection.

7 c 57.  If you are trying to lose weight, choose your friendships carefully. Surround yourself with people who:

a. have a weight problem.

b. are still gaining weight.

c. have the same weight loss goals as you do.

d. are not concerned about weight.

7 a 58.  Data released in 2007 showed that you are more likely to: 

a. gain weight if your friends gain weight.

b. lose weight if someone you are close to gains weight.

c. gain weight if someone you are close to loses weight.

d. gain weight if someone you care about loses weight.

7 a 59.  Individuals who _____ are more successful at adhering to a positive lifetime weight control program.

a. make a commitment to change

b. buy food only when they are hungry

c. eat meals quickly and away from the table

d. add foods to the diet that enhance appetite

7 d 60.  One of the weight loss strategies is to cook wisely. Which of the following is recommended when preparing food?

a. using dextrose to replace sugar 

b. using fructose to replace sugar

c. pan frying instead of steaming 

d. avoiding coconut oil and palm oil

6 a 61.  What relationship does sleep deprivation have with body weight?

a. Sleep deprivation causes body weight to be gained. 

b. Sleep deprivation causes body weight to be lost.

c. Sleep deprivation causes body weight to greatly fluctuate.

d. Sleep deprivation appears to have no effect on body weight.

6 d 62.  Ghrelin:

a. is an anti-inflammatory steroid.

b. is produced by the pancreas. 

c. reduces metabolism. 

d. stimulates appetite.

6 c 63.  Leptin:

a. is produced by the stomach. 

b. reduces metabolism. 

c. slows body fat accumulation.

d. stimulates appetite.

6 c 64.  A well-designed weight management program should include at least _____ hours of sleep each day.

a. 6 

b. 7

c. 8

d. 9

2 c 65.  About one-_____ of the United States population is on a diet at any given moment.

a. fifth 

b. quarter 

c. third

d. half

Critical Thinking/Short Answer

LO# Question

1 66.  Being overweight might or might not be harmful. Explain.  

Answer: If there are also other risk factors (such as diabetes, elevated blood lipids, hypertension, physical inactivity, poor eating habits), weight loss will probably be beneficial. If the overweight individual is otherwise healthy and physically active, there might not be a greater risk of disease due to body fatness.

4 67.  Contrast the weight loss effects of near-fasting to the weight loss effects of exercise. 

Answer: Near-fasting will stimulate faster weight loss. Fat and lean tissue losses are about equal using the near-fasting method. On the other hand, almost all of the weight loss is fat when one is exercising to lose weight. In fact, some lean tissue might be gained, so fat loss is greater than body weight loss.

4 68.  How does combining aerobic exercise with weight training contribute to more rapid weight loss? 

Answer: Aerobic exercise and weight training increase caloric consumption during the exercise sessions and for some time after the exercise sessions. Besides this additional caloric output, aerobic exercise trains muscle to increase fat use (decrease glucose use) all day. Weight training increases the amount of tissue (that is subsequently aerobically trained), increasing BMR. Although the increase in BMR (basal metabolic rate) through increased muscle mass is being debated in the literature and merits further research, data indicate that each additional pound of muscle tissue raises the BMR in the range of 6 to 35 calories per day.

5 69.  Your roommate is obese and is serious about losing weight. What types of exercises would you recommend to your roommate? Explain why.

Answer: During the initial stages of exercise, appropriate exercise choices include riding a bicycle (either road or stationary), walking in a shallow pool, doing water aerobics, or running in place in deep water (treading water). Such exercises are recommended because he needs to choose exercises in which he will not have to support his own body weight but that will still be effective in burning calories. Injuries to joints and muscles are common in excessively overweight individuals who participate in weight-bearing exercises such as walking, jogging, and aerobics. Swimming is not recommended either. More body fat makes a person more buoyant, and many people are not at the skill level required to swim fast enough to get the best training effect, thus limiting the number of calories burned as well as the benefits to the cardiorespiratory system. 

Essay

LO# Question

3 70.  What are some of the physical effects of anorexia nervosa? 

Answer: Typical changes are amenorrhea, digestive problems, extreme sensitivity to cold, hair and skin problems, fluid and electrolyte abnormalities, injuries to nerves and tendons, abnormalities of immune function, anemia, growth of fine body hair, mental confusion, inability to concentrate, lethargy, depression, dry skin, lower skin and body temperature, and osteoporosis.

4 71.  Explain why diets alone don’t work. 

Answer: Food is important socially and emotionally, besides the physical needs. An individual can deprive these only so long. The low variety of foods on the diet leads to functional deficiencies where the missing building blocks are normally used. Weight is gained back with cessation of the diet because the rebuilt glycogen and protein-based tissues (if regained) are largely water. Lean mass consumed and detrained during the diet leads to a lower metabolism and more likelihood of positive caloric balance.

2 72.  Explain the reason for rapid weight loss in LCHP dieting.

Answer: The reason for rapid weight loss in LCHP dieting is that a low carbohydrate intake forces the liver to produce glucose. The source for most of this glucose is body proteins—your lean body mass, including muscle. When the body uses protein instead of a combination of fats and carbohydrates as a source of energy, weight is lost as much as 10 times faster. This is because a gram of protein produces half the amount of energy that fat does. In the case of muscle protein, one-fifth of protein is mixed with four-fifths water. Therefore, each pound of muscle yields only one-tenth the amount of energy of a pound of fat. As a result, most of the weight lost is in the form of water, which on the scale, of course, looks good. 

3 73.  Compare and contrast the characteristics of anorexia nervosa and bulimia nervosa.

Answer:

Anorexia nervosa:

• Refusal to maintain body weight over a minimal normal weight for age and height (weight loss leading to maintenance of body weight less than 85 percent of that expected, or failure to make expected weight gain during periods of growth, leading to body weight less than 85 percent of that expected)

• Intense fear of gaining weight or becoming fat, even though one is underweight

• Disturbance in the way in which one’s body weight, size, or shape is perceived, undue influences of body weight or shape on self-evaluation, or denial of the seriousness of the current low body weight

• In postmenarcheal females, amenorrhea (absence of at least three consecutive menstrual cycles) (A woman is considered to have amenorrhea if her periods occur only following estrogen therapy.)

Bulimia nervosa:

• Recurrent episodes of binge eating. An episode of binge eating is characterized by both of the following:

• Eating in a discrete period of time (for example, within any 2-hour period) an amount of food that is definitely more than most people would eat during a similar period and under similar circumstances

• A sense of lack of control over eating during the episode (a feeling that one cannot stop eating or control what or how much one is eating)

• Recurring inappropriate compensatory behaviors to prevent weight gain, such as self-induced vomiting; misuse of laxatives, diuretics, other medications, or enemas; fasting; or excessive exercise

• The binge eating and inappropriate compensatory behaviors both occur, on average, at least twice a week for 3 months

• Self-evaluation is unduly influenced by body shape and weight

6 74.  Explain why a negative caloric balance is required to lose weight.

Answer: Most research finds that a negative caloric balance is required to lose weight because:

1. Most people underestimate their caloric intake and are eating more than they should.

2. Developing new behaviors takes time, and most people have trouble changing and adjusting to new eating habits.

3. Many individuals are in such poor physical condition that they take a long time to increase their activity level enough to offset the setpoint and burn enough calories to aid in losing body fat.

4. Most successful dieters carefully monitor their daily caloric intake.

5. A few people simply will not alter their food selection. For those who will not (which will increase their risk for chronic diseases), the only solution to lose weight successfully is a large increase in physical activity, a negative caloric balance, or a combination of the two.

7 75.  Describe the three most common reasons for relapses into past negative eating behaviors. 

Answer: During the process of modifying unhealthy eating behaviors, relapses into past negative behaviors are almost inevitable. The three most common reasons for relapse are:

1. Stress-related factors (such as major personal-life changes, depression, job changes, illness).  

2. Social reasons (entertaining, eating out, business travel). 

3. Self-enticing behaviors (placing yourself in a situation to see how much you can get away with: “One small taste won’t hurt” leads to “I’ll eat just one slice” and finally to “I haven’t done well, so I might as well eat some more”).

7 76.  List 10 of the weight loss strategies that help support adherence to a lifetime weight maintenance program.

Answer: Answer will vary, but will include 10 of the suggestions from the Behavior Modification Planning box: Weight Loss Strategies.

 

 By Paul A. Smith, McMurry University (Abilene, Texas).