Health & Wellness Chapter 5: Weight Management – Flashcards
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A primary objective to achieve overall physical fitness and enhance quality of life is to have
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Recommended body composition
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Consuming most of the calories earlier in the day seems to
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Be helpful in losing weight
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The mechanism that appears to regulate how much a person weighs is known as
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Setpoint
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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
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True
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Over the last decade, the average weight of adult Americans increased 10 pounds. T/F
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False
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One pound of fat represents ____ calories.
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3,500
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When a person is attempting to lose weight, calories are consumed in a percentage proportion of ____ for breakfast, lunch, and dinner, respectively.
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25-50-25
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A daily energy expenditure of 200 calories through physical activity is the equivalent of approximately ____ pounds of fat per year
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20
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A difference between anorexic and bulimic individuals is that bulimics:
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Are closer to recommended body weight.
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"Skinny" people should realize that the only healthy way to gain weight is:
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Through exercise and slight increase in caloric intake
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Physical activity accounts for approximately 60-70% of the total daily energy requirement. T/F
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False
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Various studies indicate that most people, especially obese people,
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Underestimate their energy intake
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Frequent fluctuations in weight (up or down) markedly increase the risk of dying of cardiovascular disease. T/F
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True
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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?
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Create a negative energy balance of 3500 calories per week
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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:
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Do not purge
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When the body uses protein instead of a combination of fats and carbohydrates as a source of energy
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a large amount of weight loss is in the form of water
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The body functions best when blood ____ remains at a constant level
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Sugar
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The second leading cause of preventable death in the U.S. is:
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Overweight & physical inactivity
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An eating disorder characterized by a refusal to eat enough food to maintain a minimally normal body weight is
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Anorexia nervosa.
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Greater weight loss is achieved by combining a diet with an exercise program. T/F
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True
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Very low calorie diets usually are:
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are fluid formulations for very obese individuals
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For successful weight loss, 60 to 90 minutes of daily physical activity is necessary. T/F
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True
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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
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True
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As you start your diet plan, pay particular attention to
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Food serving sizes
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The weight lost while wearing a rubberized suit or sitting in a sauna is mostly ____ weight.
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Water
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Weight management is accomplished by:
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Making a lifetime commitment to physical activity and proper food selection.
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Which of the following activities is recommended for significantly obese individuals when they just start an exercise program?
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water aerobics
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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.
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60
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The body fat/weight setpoint may be lowered by:
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Eating high-fiber foods.
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What percentage of American adults are underweight?
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14%
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Most of the blame for the alarming increase in obesity in the U.S. lies in:
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Over eating and physical inactivity.
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The Energy-balancing equation principle indicates that as long as caloric input:
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Equals caloric output, the person will not gain or lose weight.
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Obesity has been defined as a BMI of ____ or higher.
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30
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The body fat/weight setpoint is raised by eating complex carbohydrates
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False
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Anorexic individuals seem to fear death more than fat and weight gain. T/F
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False
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Most people can attain the "perfect body" as long as they eat right. T/F
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False
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The major risk associated with low-carb diets is an increased risk of heart disease because
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High-protein foods are often high in fat
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Which of the following is the most effective way in weight loss
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Moderate-intensive exercise ³60 minutes and 1200-1500 calorie diet per day
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The suggested lower limits of daily caloric consumption are ____ for men and ____ for women (respectively)
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1,500 and 1,200 Calories
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Compared to low-intensity exercise, high-intensity exercise:
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raises the metabolic rate longer after exercise.
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For successful weight loss, at least:
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60 minutes of daily activity are recommended.
