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Health & Wellness Chapter 5: Weight Management

A primary objective to achieve overall physical fitness and enhance quality of life is to have
Recommended body composition
Consuming most of the calories earlier in the day seems to
Be helpful in losing weight
The mechanism that appears to regulate how much a person weighs is known as
Setpoint
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. T/F
True
Over the last decade, the average weight of adult Americans increased 10 pounds. T/F
False
One pound of fat represents ____ calories.
3,500
When a person is attempting to lose weight, calories are consumed in a percentage proportion of ____ for breakfast, lunch, and dinner, respectively.
25-50-25
A daily energy expenditure of 200 calories through physical activity is the equivalent of approximately ____ pounds of fat per year
20
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 Table 5.4 Caloric Expenditure of Selected Physical Activities.]
Daily caloric intakes less than 1,200 (women) & 1,500 (men) calories
A difference between anorexic and bulimic individuals is that bulimics:
Are closer to recommended body weight.
“Skinny” people should realize that the only healthy way to gain weight is:
Through exercise and slight increase in caloric intake
Physical activity accounts for approximately 60-70% of the total daily energy requirement. T/F
False
Various studies indicate that most people, especially obese people,
Underestimate their energy intake
Frequent fluctuations in weight (up or down) markedly increase the risk of dying of cardiovascular disease. T/F
True
Exhibit 5-1
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 eaten 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. To achieve this goal, what would Apple Orange have to do?

Refer to Exhibit 5-1. To lose 1 lb. of fat every week, what would Apple need to do?

Create a negative energy balance of 3500 calories per week
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:
Do not purge
When the body uses protein instead of a combination of fats and carbohydrates as a source of energy
a large amount of weight loss is in the form of water
The body functions best when blood ____ remains at a constant level
Sugar
The second leading cause of preventable death in the U.S. is:
Overweight & physical inactivity
Exhibit 5-1
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 eaten 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. To achieve this goal, what would Apple Orange have to do?
Refer to Exhibit 5-1. The best way to lose 1 lb. of fat every week is to: [Use Table 5.4: Caloric Expenditure of Selected Physical Activities.]
An eating disorder characterized by a refusal to eat enough food to maintain a minimally normal body weight is
Anorexia nervosa.
Greater weight loss is achieved by combining a diet with an exercise program. T/F
True
Very low calorie diets usually are:
are fluid formulations for very obese individuals
For successful weight loss, 60 to 90 minutes of daily physical activity is necessary. T/F
True
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. T/F
True
As you start your diet plan, pay particular attention to
Food serving sizes
The weight lost while wearing a rubberized suit or sitting in a sauna is mostly ____ weight.
Water
Weight management is accomplished by:
Making a lifetime commitment to physical activity and proper food selection.
Which of the following activities is recommended for significantly obese individuals when they just start an exercise program?
water aerobics
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.
60
The body fat/weight setpoint may be lowered by:
Eating high-fiber foods.
What percentage of American adults are underweight?
14%
Most of the blame for the alarming increase in obesity in the U.S. lies in:
Over eating and physical inactivity.
The Energy-balancing equation principle indicates that as long as caloric input:
Equals caloric output, the person will not gain or lose weight.
Foods with a high glycemic index are:
Obesity has been defined as a BMI of ____ or higher.
30
The body fat/weight setpoint is raised by eating complex carbohydrates
False
Anorexic individuals seem to fear death more than fat and weight gain. T/F
False
Most people can attain the “perfect body” as long as they eat right. T/F
False
The major risk associated with low-carb diets is an increased risk of heart disease because
High-protein foods are often high in fat
Which of the following is the most effective way in weight loss
Moderate-intensive exercise ³60 minutes and 1200-1500 calorie diet per day
The suggested lower limits of daily caloric consumption are ____ for men and ____ for women (respectively)
1,500 and 1,200 Calories
Compared to low-intensity exercise, high-intensity exercise:
raises the metabolic rate longer after exercise.
For successful weight loss, at least:
60 minutes of daily activity are recommended.

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