Principles And Labs for Fitness and Wellness 13th Edition by Wener W.K. Hoeger - Test Bank

Principles And Labs for Fitness and Wellness 13th Edition by Wener W.K. Hoeger – Test Bank

 

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Sample Questions Are Posted Below

 

True / False

1. According to the World Health Organization, an estimated 35 percent of the adult population in industrialized nations is obese.
a. True
b. False
ANSWER: True
REFERENCES: Introduction
LEARNING OBJECTIVES: PLFW.HOEG.16.5.1 – Describe the health consequences of obesity.
OTHER: Bloom’s: Remember

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.
a. True
b. False
ANSWER: True
REFERENCES: Overweight Versus Obese
LEARNING OBJECTIVES: PLFW.HOEG.16.5.1 – Describe the health consequences of obesity.
OTHER: Bloom’s: Understand

3. Family and friends have the greatest influence on people’s perception of what constitutes an “ideal” body weight.
a. True
b. False
ANSWER: False
REFERENCES: Tolerable Weight
LEARNING OBJECTIVES: PLFW.HOEG.16.5.2 – Expose some popular fad diets and myths and fallacies regarding weight control.
OTHER: Bloom’s: Remember

4. Frequent fluctuations in weight (up or down) markedly increase the risk of dying of a cardiovascular disease.
a. True
b. False
ANSWER: True
REFERENCES: The Weight Loss Dilemma
LEARNING OBJECTIVES: PLFW.HOEG.16.5.2 – Expose some popular fad diets and myths and fallacies regarding weight control.
OTHER: Bloom’s: Understand

5. Typically, low-carbohydrate/high-protein diets are protein-rich and high in fat content.
a. True
b. False
ANSWER: True
REFERENCES: Diet Crazes
LEARNING OBJECTIVES: PLFW.HOEG.16.5.2 – Expose some popular fad diets and myths and fallacies regarding weight control.
OTHER: Bloom’s: Remember

6. Anorexic individuals seem to fear weight gain more than death from starvation.
a. True
b. False
ANSWER: True
REFERENCES: Eating Disorders
LEARNING OBJECTIVES: PLFW.HOEG.16.5.3 – Describe eating disorders and their associated medical problems and behavior patterns, and outline the need for professional help in treating these conditions.
OTHER: Bloom’s: Understand

7. Physical activity accounts for approximately 60-70 percent of the total daily energy requirement.
a. True
b. False
ANSWER: False
REFERENCES: The Physiology of Weight Loss
LEARNING OBJECTIVES: PLFW.HOEG.16.5.4 – Explain the physiology of weight loss, including the setpoint theory and effects of diet on basal metabolic rate.
OTHER: Bloom’s: Remember

8. The setpoint establishes a certain body fat percentage that the body attempts to maintain.
a. True
b. False
ANSWER: True
REFERENCES: The Physiology of Weight Loss
LEARNING OBJECTIVES: PLFW.HOEG.16.5.4 – Explain the physiology of weight loss, including the setpoint theory and effects of diet on basal metabolic rate.
OTHER: Bloom’s: Remember

9. Weight gain is clearly related to a decrease in physical activity and an increase in caloric intake.
a. True
b. False
ANSWER: True
REFERENCES: Exercise and Weight Management
LEARNING OBJECTIVES: PLFW.HOEG.16.5.5 – Explain the key role of a lifetime exercise program in a successful weight loss and weight maintenance program.
OTHER: Bloom’s: Understand

10. You should weigh yourself at different times of the day to more effectively monitor your body weight.
a. True
b. False
ANSWER: False
REFERENCES: Monitoring Body Weight
LEARNING OBJECTIVES: PLFW.HOEG.16.5.7 – Describe behavior modification techniques that help support adherence to a lifetime weight maintenance program.
OTHER: Bloom’s: Apply

Multiple Choice

11. An alarming increase in the number of Americans who are obese and overweight can be tied directly to:
a. fewer meals eaten outside the home.
b. physical inactivity and poor dietary habits.
c. more consumption of complex carbohydrates.
d. light-intensity workouts and greater fluid intake.
e. eating disorders and emotional problems.
ANSWER: b
REFERENCES: Introduction
LEARNING OBJECTIVES: PLFW.HOEG.16.5.1 – Describe the health consequences of obesity.
OTHER: Bloom’s: Understand

12. BMI levels indicative of excess body fat that can lead to significant health problems are ____ or higher.
a. 20
b. 22
c. 25
d. 28
e. 30
ANSWER: e
REFERENCES: Introduction
LEARNING OBJECTIVES: PLFW.HOEG.16.5.1 – Describe the health consequences of obesity.
OTHER: Bloom’s: Remember

13. Excessive body weight combined with physical inactivity rank as the ____ cause of preventable death in the United States.
a. leading
b. second-leading
c. third-highest
d. most-preventable
e. least-preventable
ANSWER: b
REFERENCES: Introduction
LEARNING OBJECTIVES: PLFW.HOEG.16.5.1 – Describe the health consequences of obesity.
OTHER: Bloom’s: Remember

14. What fraction of Americans are likely on a diet right now?
a. one-fifth
b. one-quarter
c. one-third
d. one-half
e. two-thirds
ANSWER: c
REFERENCES: Introduction
LEARNING OBJECTIVES: PLFW.HOEG.16.5.2 – Expose some popular fad diets and myths and fallacies regarding weight control.
OTHER: Bloom’s: Remember

15. The AHA has identified obesity as one of the six major risk factors for:
a. type 2 diabetes.
b. colorectal cancer.
c. pneumonia.
d. bulimia nervosa.
e. coronary heart disease.
ANSWER: e
REFERENCES: Introduction
LEARNING OBJECTIVES: PLFW.HOEG.16.5.1 – Describe the health consequences of obesity.
OTHER: Bloom’s: Remember

16. 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. an ideal body weight based on height.
d. as low a body mass index as possible.
e. a low basic metabolic rate.
ANSWER: a
REFERENCES: Overweight Versus Obese
LEARNING OBJECTIVES: PLFW.HOEG.16.5.1 – Describe the health consequences of obesity.
OTHER: Bloom’s: Remember

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. three
b. five
c. seven
d. nine
e. eleven
ANSWER: c
REFERENCES: Overweight Versus Obese
LEARNING OBJECTIVES: PLFW.HOEG.16.5.1 – Describe the health consequences of obesity.
OTHER: Bloom’s: Remember

18. What percentage of people in the United States are underweight?
a. 14 percent
b. 10 percent
c. 5 percent
d. 8 percent
e. 16 percent
ANSWER: a
REFERENCES: Overweight Versus Obese
LEARNING OBJECTIVES: PLFW.HOEG.16.5.1 – Describe the health consequences of obesity.
OTHER: Bloom’s: Remember

19. When people set their target weight, they should be:
a. idealistic.
b. a little narcissistic.
c. realistic.
d. ritualistic.
e. pessimistic.
ANSWER: c
REFERENCES: Tolerable Weight
LEARNING OBJECTIVES: PLFW.HOEG.16.5.6 – Be able to implement a physiologically sound weight reduction and weight maintenance program.
OTHER: Bloom’s: Remember

20. Various studies indicate that most people, especially obese people, tend to:
a. have a low diet-resistance level.
b. overestimate their caloric intake.
c. underestimate their activity level.
d. underestimate their energy intake.
e. shy away from yo-yo dieting.
ANSWER: d
REFERENCES: The Weight Loss Dilemma
LEARNING OBJECTIVES: PLFW.HOEG.16.5.6 – Be able to implement a physiologically sound weight reduction and weight maintenance program.
OTHER: Bloom’s: Understand

21. The body functions best when blood ____ remains at a constant level.
a. fat
b. count
c. protein
d. sugar
e. plasma
ANSWER: d
REFERENCES: Diet Crazes
LEARNING OBJECTIVES: PLFW.HOEG.16.5.2 – Expose some popular fad diets and myths and fallacies regarding weight control.
OTHER: Bloom’s: Remember

22. Foods with a high glycemic index help:
a. deplete glycogen stores.
b. lower the risk for cardiovascular disease.
c. replenish depleted glycogen stores.
d. stave off overeating.
e. diabetics manage blood sugar levels.
ANSWER: c
REFERENCES: Diet Crazes
LEARNING OBJECTIVES: PLFW.HOEG.16.5.2 – Expose some popular fad diets and myths and fallacies regarding weight control.
OTHER: Bloom’s: Apply

23. 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. energy is produced more efficiently.
d. the protein-water mix is ideal for weight loss.
e. more weight loss is from fat.
ANSWER: b
REFERENCES: Diet Crazes
LEARNING OBJECTIVES: PLFW.HOEG.16.5.2 – Expose some popular fad diets and myths and fallacies regarding weight control.
OTHER: Bloom’s: Understand

24. The major risk associated with long-time adherence to low-carb diets is an increased risk of heart disease because:
a. protein-rich foods are often high in antioxidants.
b. excess protein is produces too much muscle.
c. high-protein foods are often high in fat.
d. few people consume adequate amounts of protein.
e. protein-rich foods are often high in phytonutrients.
ANSWER: c
REFERENCES: Diet Crazes
LEARNING OBJECTIVES: PLFW.HOEG.16.5.2 – Expose some popular fad diets and myths and fallacies regarding weight control.
OTHER: Bloom’s: Understand

25. When fasting or on a crash diet, ____ storage can be completely depleted in just a few days.
a. protein
b. glycogen
c. water
d. cellulite
e. fat
ANSWER: b
REFERENCES: Diet Crazes
LEARNING OBJECTIVES: PLFW.HOEG.16.5.2 – Expose some popular fad diets and myths and fallacies regarding weight control.
OTHER: Bloom’s: Remember

26. The Volumetrics diet plan:
a. reduces average daily caloric intake by 500 to 1,000 calories.
b. emphasizes high-fat foods.
c. restricts vegetables in the diet.
d. avoids foods with a high water content.
e. increases average daily caloric intake by 500 to 1,000 calories.
ANSWER: a
REFERENCES: The Volumetrics Eating Plan
LEARNING OBJECTIVES: PLFW.HOEG.16.5.2 – Expose some popular fad diets and myths and fallacies regarding weight control.
OTHER: Bloom’s: Remember

27. What eating disorder is characterized, in part, by refusal to eat enough food to maintain a minimally normal body weight?
a. dysmorphic disorder
b. anorexia nervosa
c. bulimia nervosa
d. binge-eating disorder
e. emotional eating
ANSWER: b
REFERENCES: Eating Disorders
LEARNING OBJECTIVES: PLFW.HOEG.16.5.3 – Describe eating disorders and their associated medical problems and behavior patterns, and outline the need for professional help in treating these conditions.
OTHER: Bloom’s: Apply

28. A difference between anorexics and people afflicted with bulimia nervosa is that bulimic sufferers:
a. are closer to recommended body weight.
b. fear weight gain more than death from starvation.
c. feel little to no sense of shame.
d. are sensitive to cold due to low body temperature.
e. never eat in seclusion
ANSWER: a
REFERENCES: Eating Disorders
LEARNING OBJECTIVES: PLFW.HOEG.16.5.3 – Describe eating disorders and their associated medical problems and behavior patterns, and outline the need for professional help in treating these conditions.
OTHER: Bloom’s: Understand

29. Unlike people suffering from bulimia nervosa, binge-eating individuals:
a. do not purge.
b. self-induce vomiting.
c. purge twice a day.
d. eat slowly but steadily.
e. do not eat to the point of being uncomfortable.
ANSWER: a
REFERENCES: Eating Disorders
LEARNING OBJECTIVES: PLFW.HOEG.16.5.3 – Describe eating disorders and their associated medical problems and behavior patterns, and outline the need for professional help in treating these conditions.
OTHER: Bloom’s: Understand

30. What food choice associated with emotional eating helps offset negative feelings by triggering a release of mood-elevating opiates?
a. popcorn
b. salted nuts
c. chocolate
d. French fries
e. ice cream
ANSWER: c
REFERENCES: Eating Disorders
LEARNING OBJECTIVES: PLFW.HOEG.16.5.3 – Describe eating disorders and their associated medical problems and behavior patterns, and outline the need for professional help in treating these conditions.
OTHER: Bloom’s: Apply

31. One reason that anorexia nervosa and bulimia nervosa are common in industrialized nations is that society:
a. encourages emotional eating.
b. elevates the role of women.
c. advocates quick meals.
d. encourages thinness.
e. discourages low-calorie diets.
ANSWER: d
REFERENCES: Eating Disorders
LEARNING OBJECTIVES: PLFW.HOEG.16.5.3 – Describe eating disorders and their associated medical problems and behavior patterns, and outline the need for professional help in treating these conditions.
OTHER: Bloom’s: Understand

32. The consumption of large quantities of food, mostly “comfort” and junk food, to suppress negative emotions is characteristic of ____ eating.
a. binge
b. righteous
c. emotional
d. excessive
e. social
ANSWER: c
REFERENCES: Eating Disorders
LEARNING OBJECTIVES: PLFW.HOEG.16.5.3 – Describe eating disorders and their associated medical problems and behavior patterns, and outline the need for professional help in treating these conditions.
OTHER: Bloom’s: Remember

33. What eating disorder is characterized by a fear of bad health, rather than an obsession with thinness?
a. orthoxia
b. obsessive eating
c. anorexia athletica
d. emotional eating
e. pregorexia
ANSWER: a
REFERENCES: Eating Disorders
LEARNING OBJECTIVES: PLFW.HOEG.16.5.3 – Describe eating disorders and their associated medical problems and behavior patterns, and outline the need for professional help in treating these conditions.
OTHER: Bloom’s: Remember

34. What eating disorder is characterized by skipping meals in favor of binge drinking?
a. pregorexia
b. alcoholexia
c. emotional drinking
d. drunkorexia
e. orthoxia
ANSWER: d
REFERENCES: Eating Disorders
LEARNING OBJECTIVES: PLFW.HOEG.16.5.3 – Describe eating disorders and their associated medical problems and behavior patterns, and outline the need for professional help in treating these conditions.
OTHER: Bloom’s: Remember

35. One pound of fat represents ____ calories.
a. 1,000
b. 2,500
c. 3,500
d. 4,000
e. 4,500
ANSWER: c
REFERENCES: The Physiology of Weight Loss
LEARNING OBJECTIVES: PLFW.HOEG.16.5.4 – Explain the physiology of weight loss, including the setpoint theory and effects of diet on basal metabolic rate.
OTHER: Bloom’s: Remember

36. Caloric intake could be balanced against output if ____ could be determined accurately.
a. “normal” body weights
b. metabolic rates
c. setpoints
d. food intakes
e. daily energy requirements
ANSWER: e
REFERENCES: The Physiology of Weight Loss
LEARNING OBJECTIVES: PLFW.HOEG.16.5.4 – Explain the physiology of weight loss, including the setpoint theory and effects of diet on basal metabolic rate.
OTHER: Bloom’s: Understand

37. The internal mechanism that tries to regulate how much a person weighs is known as the:
a. setpoint.
b. estimated energy requirement.
c. basal metabolic rate.
d. energy-balancing equation.
e. resting metabolic rate.
ANSWER: a
REFERENCES: The Physiology of Weight Loss
LEARNING OBJECTIVES: PLFW.HOEG.16.5.4 – Explain the physiology of weight loss, including the setpoint theory and effects of diet on basal metabolic rate.
OTHER: Bloom’s: Remember

38. A daily caloric intake of approximately ____ calories provides the necessary nutrients if a variety of nonprocessed foods are distributed properly over the basic food groups.
a. 750
b. 900
c. 1,000
d. 1,200
e. 1,500
ANSWER: e
REFERENCES: The Physiology of Weight Loss
LEARNING OBJECTIVES: PLFW.HOEG.16.5.4 – Explain the physiology of weight loss, including the setpoint theory and effects of diet on basal metabolic rate.
OTHER: Bloom’s: Remember

39. You may require a multivitamin supplement if your daily caloric intake is ____ calories.
a. 1,200
b. 1,350
c. 1,500
d. 1,600
e. 1,750
ANSWER: a
REFERENCES: The Physiology of Weight Loss
LEARNING OBJECTIVES: PLFW.HOEG.16.5.4 – Explain the physiology of weight loss, including the setpoint theory and effects of diet on basal metabolic rate.
OTHER: Bloom’s: Remember

40. The lowest level of caloric intake necessary to sustain life is known as the:
a. body fat percentage.
b. estimated energy requirement.
c. basal metabolic rate.
d. setpoint.
e. active metabolic rate.
ANSWER: c
REFERENCES: The Physiology of Weight Loss
LEARNING OBJECTIVES: PLFW.HOEG.16.5.4 – Explain the physiology of weight loss, including the setpoint theory and effects of diet on basal metabolic rate.
OTHER: Bloom’s: Remember

41. What hormone, produced primarily in the stomach, stimulates appetite?
a. insulin
b. ghrelin
c. leptin
d. peptin
e. glycogen
ANSWER: b
REFERENCES: Hormonal Regulation of Appetite
LEARNING OBJECTIVES: PLFW.HOEG.16.5.4 – Explain the physiology of weight loss, including the setpoint theory and effects of diet on basal metabolic rate.
OTHER: Bloom’s: Remember

42. What hormone, produce by fat cells, lets the brain known when you are full?
a. ghrelin
b. peptin
c. leptin
d. insulin
e. glycogen
ANSWER: c
REFERENCES: Hormonal Regulation of Appetite
LEARNING OBJECTIVES: PLFW.HOEG.16.5.6 – Be able to implement a physiologically sound weight reduction and weight maintenance program.
OTHER: Bloom’s: Remember

43. According to the National Sleep Foundation, what percentage of Americans report that they do not get eight hours of sleep per night?
a. 20 percent
b. 33 percent
c. 45 percent
d. 50 percent
e. 63 percent
ANSWER: e
REFERENCES: Sleep and Weight Management
LEARNING OBJECTIVES: PLFW.HOEG.16.5.7 – Describe behavior modification techniques that help support adherence to a lifetime weight maintenance program.
OTHER: Bloom’s: Remember

44. A well-designed weight management program calls for _____ hours of sleep each day.
a. 6
b. 7
c. 8
d. 9
e. 10
ANSWER: c
REFERENCES: Sleep and Weight Management
LEARNING OBJECTIVES: PLFW.HOEG.16.5.7 – Describe behavior modification techniques that help support adherence to a lifetime weight maintenance program.
OTHER: Bloom’s: Remember

45. Depending on body size, activity patterns, rehydration level, and dietary intake, your weight will likely fluctuate by ____ from one day to the next.
a. two to three pounds
b. a half-pound at most
c. a quarter-pound or so
d. a pound or more
e. three to four pounds
ANSWER: d
REFERENCES: Monitoring Body Weight
LEARNING OBJECTIVES: PLFW.HOEG.16.5.7 – Describe behavior modification techniques that help support adherence to a lifetime weight maintenance program.
OTHER: Bloom’s: Remember

46. To promote weight management, the Institute of Medicine of the National Academy of Sciences recommends that people accumulate ____ of moderate-intensity physical activity most days of the week.
a. 2 hours
b. 30 minutes
c. 60 minutes
d. 90 minutes
e. 3 hours
ANSWER: c
REFERENCES: Exercise and Weight Management
LEARNING OBJECTIVES: PLFW.HOEG.16.5.5 – Explain the key role of a lifetime exercise program in a successful weight loss and weight maintenance program.
OTHER: Bloom’s: Remember

47. The most important reason physical activity and exercise are vital for weight loss maintenance is that sedentary living expends no additional energy (calories) over the:
a. daily caloric intake.
b. estimated energy requirement.
c. basal metabolic rate.
d. resting metabolic rate.
e. setpoint.
ANSWER: d
REFERENCES: Exercise and Weight Management
LEARNING OBJECTIVES: PLFW.HOEG.16.5.5 – Explain the key role of a lifetime exercise program in a successful weight loss and weight maintenance program.
OTHER: Bloom’s: Understand

48. What is the best exercise modality to offset the setpoint?
a. anaerobic exercise
b. aerobic exercise
c. strength training
d. running
e. walking/jogging
ANSWER: b
REFERENCES: Exercise and Weight Management
LEARNING OBJECTIVES: PLFW.HOEG.16.5.5 – Explain the key role of a lifetime exercise program in a successful weight loss and weight maintenance program.
OTHER: Bloom’s: Remember

49. If a person is trying to lose weight, a combination of ____ works best.
a. low-carb diets and aerobic exercises
b. sedentary and physical activities
c. anaerobic and fitness-training exercises
d. aerobic and strength-training exercises
e. high-protein diets and low-intensity exercises
ANSWER: d
REFERENCES: Exercise and Weight Management
LEARNING OBJECTIVES: PLFW.HOEG.16.5.5 – Explain the key role of a lifetime exercise program in a successful weight loss and weight maintenance program.
OTHER: Bloom’s: Understand

50. The Federal Trade Commission describes false weight-loss representation as:
a. weightless.
b. hucksterism.
c. untruths in advertising.
d. unbalanced equations.
e. “gut check” claims.
ANSWER: e
REFERENCES: Federal Trade Commission’s Weight-Loss Gimmick “7 Gut Check Claims”
LEARNING OBJECTIVES: PLFW.HOEG.16.5.2 – Expose some popular fad diets and myths and fallacies regarding weight control.
OTHER: Bloom’s: Remember

51. The weight lost while wearing a rubberized suit or sitting in a sauna is mostly ____ weight.
a. fat
b. lean
c. muscle
d. water
e. sugar
ANSWER: d
REFERENCES: Weight Loss Myths
LEARNING OBJECTIVES: PLFW.HOEG.16.5.6 – Be able to implement a physiologically sound weight reduction and weight maintenance program.
OTHER: Bloom’s: Remember

52. Significantly overweight people intent on losing weight should choose exercises in which they:
a. have to support their body weight.
b. do not have to support their body weight.
c. swim in cold water.
d. run in place.
e. walk or jog.
ANSWER: b
REFERENCES: Losing Weight the Sound and Sensible Way
LEARNING OBJECTIVES: PLFW.HOEG.16.5.5 – Explain the key role of a lifetime exercise program in a successful weight loss and weight maintenance program.
OTHER: Bloom’s: Apply

53. If your goal is health fitness, how much physical activity is recommended?
a. 20 minutes every other day
b. 30 minutes at least 5 days a week
c. 60 minutes every other day
d. 90 minutes every other day
e. 2 hours a week
ANSWER: b
REFERENCES: Losing Weight the Sound and Sensible Way
LEARNING OBJECTIVES: PLFW.HOEG.16.5.6 – Be able to implement a physiologically sound weight reduction and weight maintenance program.
OTHER: Bloom’s: Remember

54. When a person is attempting to lose weight, calories are best 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
e. 33-33-33
ANSWER: b
REFERENCES: Losing Weight the Sound and Sensible Way
LEARNING OBJECTIVES: PLFW.HOEG.16.5.6 – Be able to implement a physiologically sound weight reduction and weight maintenance program.
OTHER: Bloom’s: Apply

55. Consuming most of the calories earlier in the day seems to:
a. help with weight loss.
b. increase the risk of atherosclerosis.
c. increase food cravings by early afternoon.
d. slow down the metabolism.
e. hinder weight loss.
ANSWER: a
REFERENCES: Losing Weight the Sound and Sensible Way
LEARNING OBJECTIVES: PLFW.HOEG.16.5.6 – Be able to implement a physiologically sound weight reduction and weight maintenance program.
OTHER: Bloom’s: Understand

56. As you start your diet plan, remember that a standard cup is:
a. 4 ounces.
b. 6 ounces.
c. 8 ounces.
d. 10 ounces.
e. 12 ounces.
ANSWER: c
REFERENCES: Monitoring Your Diet with Daily Food Logs
LEARNING OBJECTIVES: PLFW.HOEG.16.5.6 – Be able to implement a physiologically sound weight reduction and weight maintenance program.
OTHER: Bloom’s: Remember

57. How many calories are contained in a cup of whole milk?
a. 60
b. 80
c. 120
d. 160
e. 200
ANSWER: d
REFERENCES: Monitoring Your Diet with Daily Food Logs
LEARNING OBJECTIVES: PLFW.HOEG.16.5.6 – Be able to implement a physiologically sound weight reduction and weight maintenance program.
OTHER: Bloom’s: Remember

58. To minimize hunger pangs while dieting, you should include sufficient ____ with each meal.
a. dairy
b. complex carbohydrates
c. fat
d. protein
e. simple carbohydrates
ANSWER: d
REFERENCES: Low-Fat Entrees
LEARNING OBJECTIVES: PLFW.HOEG.16.5.6 – Be able to implement a physiologically sound weight reduction and weight maintenance program.
OTHER: Bloom’s: Remember

59. If you are trying to lose weight, choose your friendships carefully. Try to 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.
e. keep the pressure on you.
ANSWER: c
REFERENCES: Behavior Modification and Adherence to a Weight Management Program
LEARNING OBJECTIVES: PLFW.HOEG.16.5.7 – Describe behavior modification techniques that help support adherence to a lifetime weight maintenance program.
OTHER: Bloom’s: Apply

60. Data released in 2007 about “social networks” 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.
e. gain weight if people you don’t like lose weight.
ANSWER: a
REFERENCES: Behavior Modification and Adherence to a Weight Management Program
LEARNING OBJECTIVES: PLFW.HOEG.16.5.7 – Describe behavior modification techniques that help support adherence to a lifetime weight maintenance program.
OTHER: Bloom’s: Remember

61. Research published in 2011 in which more than 120,000 people were evaluated every four years over a 20-year period showed that those who consumed ____ gained the most weight.
a. unhealthy foods
b. an excess of whole grains
c. insufficient proteins
d. foods they thought were healthy
e. too much food in general
ANSWER: a
REFERENCES: Effect of Food Choices on Long-Term Weight Gain
LEARNING OBJECTIVES: PLFW.HOEG.16.5.7 – Describe behavior modification techniques that help support adherence to a lifetime weight maintenance program.
OTHER: Bloom’s: Remember

62. Cooking wisely includes:
a. consuming more dairy and less water.
b. using coconut oil when possible.
c. cooking chicken with the skin on.
d. frying instead of steaming.
e. baking instead of frying.
ANSWER: e
REFERENCES: The Simple Truth
LEARNING OBJECTIVES: PLFW.HOEG.16.5.7 – Describe behavior modification techniques that help support adherence to a lifetime weight maintenance program.
OTHER: Bloom’s: Apply

63. The research indicates a possible correlation between ____ and sleep deprivation.
a. excessive body weight
b. excessive thinness
c. fluctuating body weight
d. a lower BMI
e. a higher setpoint
ANSWER: a
REFERENCES: Sleep and Weight Management
LEARNING OBJECTIVES: PLFW.HOEG.16.5.6 – Be able to implement a physiologically sound weight reduction and weight maintenance program.
OTHER: Bloom’s: Remember

64. Weight management is accomplished by making a(n) ____ physical activity and proper food selection.
a. good-faith effort at
b. lifetime commitment to
c. day-to-day run at
d. seasonal adjustment to
e. five-year commitment to
ANSWER: b
REFERENCES: The Simple Truth
LEARNING OBJECTIVES: PLFW.HOEG.16.5.7 – Describe behavior modification techniques that help support adherence to a lifetime weight maintenance program.
OTHER: Bloom’s: Remember

65. People who dine out six or more times per week consume about ____ calories per day.
a. 100 extra
b. 200 extra
c. 300 extra
d. 100 fewer
e. 200 fewer
ANSWER: c
REFERENCES: The Simple Truth
LEARNING OBJECTIVES: PLFW.HOEG.16.5.7 – Describe behavior modification techniques that help support adherence to a lifetime weight maintenance program.
OTHER: Bloom’s: Remember

Matching

Match the popular diet with the food choices or compositions each embraces.
a. Biggest Loser Diet
b. Atkins Diet
c. Zone Diet
d. Glycemic Index Diet
e. Ornish Diet
f. Mediterranean Diet
g. Weight Watchers Diet
h. South Beach Diet
i. DASH Diet
j. Best Life Diet
k. Volumetrics Eating Plan
REFERENCES: Popular Diets
LEARNING OBJECTIVES: PLFW.HOEG.16.5.2 – Expose some popular fad diets and myths and fallacies regarding weight control.
OTHER: Bloom’s: Apply

66. food high in water content and low in fat
ANSWER: k

67. foods rich in protein and fiber
ANSWER: g

68. 40 percent carbohydrate calories, 30 percent fat calories, 30 percent protein calorie
ANSWER: c

69. fruits, vegetables, fat free dairy, whole grains, fish, poultry, beans, seeds, and nuts
ANSWER: i

70. whole fruits, vegetables, and beans
ANSWER: d

71. seafood, olive oil, flavorful herbs and spices
ANSWER: f

72. 50 percent carbohydrates, 30 percent fat, 20 percent protein
ANSWER: j

73. frequent meals: fruits, vegetables, lean protein sources, whole grains
ANSWER: a

74. 75 percent carbohydrates, less than 10 percent fat, 15 percent protein
ANSWER: e

75. minimal carbohydrates: primarily as limited fruits, vegetables, and wine
ANSWER: b

76. low-glycemic foods: high-fiber grains, some fruits, dark chocolate (phase 2)
ANSWER: h

Subjective Short Answer

77. As opposed to obesity, why is being overweight not necessarily a health risk?
ANSWER: Overweight and obese are not the same thing. Many overweight people (who weigh about 10 to 20 pounds over the recommended weight) are not obese. Although a few pounds of excess weight may not be harmful to most people, this is not always the case. People with excessive body fat who have type 2 diabetes and other cardiovascular risk factors (elevated blood lipids, high blood pressure, physical inactivity, and poor eating habits) benefit from losing weight. People who have a few extra pounds of weight but are otherwise healthy and physically active, exercise regularly, and eat a healthy diet may not be at higher risk for early death.
REFERENCES: Overweight Versus Obese
LEARNING OBJECTIVES: PLFW.HOEG.16.5.1 – Describe the health consequences of obesity.
OTHER: Bloom’s: Analyze

78. Contrast the weight-loss dynamics of a near-fasting diet to those of combining diet with exercise.
ANSWER: When people go on a near-fasting diet, up to half of the weight loss is lean body mass and the other half is actual fat loss. When diet is combined with exercise, close to 100 percent of the weight loss is in the form of fat; lean tissue actually may increase.
REFERENCES: Diet and Metabolism
LEARNING OBJECTIVES: PLFW.HOEG.16.5.4 – Explain the physiology of weight loss, including the setpoint theory and effects of diet on basal metabolic rate.
OTHER: Bloom’s: Understand

79. How does weighing yourself daily contribute to weight management, and when should you get on the scale?
ANSWER: Data indicate that daily weigh-ins are associated with better weight maintenance and enhanced weight loss, while infrequent weighing leads to weight gain. Get into the habit of weighing yourself, preferably at the same time of day and under the same conditions—for instance, in the morning just as you get out of bed. Depending on your body size, activity patterns, rehydration level, and dietary intake on any given day, your weight will fluctuate by a pound or more from one day to the next. Monitoring your weight in this way allows you to make immediate adjustments in food intake and physical activity if your weight increases and stays there for several days.
REFERENCES: Monitoring Body Weight
LEARNING OBJECTIVES: PLFW.HOEG.16.5.7 – Describe behavior modification techniques that help support adherence to a lifetime weight maintenance program.
OTHER: Bloom’s: Analyze

80. Why is breakfast considered to be the most important meal of the day, especially as a weight-management tool?
ANSWER: Breakfast is the most important meal of the day. Skipping breakfast makes you hungrier later in the day and leads to overconsumption and greater caloric intake throughout the rest of the day. Regular breakfast eaters have less of a weight problem, lose weight more effectively, and have less difficulty maintaining lost weight.
REFERENCES: Losing Weight the Sound and Sensible Way
LEARNING OBJECTIVES: PLFW.HOEG.16.5.6 – Be able to implement a physiologically sound weight reduction and weight maintenance program.
OTHER: Bloom’s: Analyze

Essay

81. Discuss the causes of eating disorders and why are women more susceptible to these harmful behaviors.
ANSWER: Answers may vary. Eating disorders are medical illnesses that involve crucial disturbances in eating behaviors thought to stem from some combination of environmental pressures. These disorders are characterized by an intense fear of becoming fat, which does not disappear even when the person is losing weight in extreme amounts.
Most people who have eating disorders are afflicted by significant family and social problems. They may lack fulfillment in many areas of their lives. The eating disorder then becomes the coping mechanism to avoid dealing with these problems. Taking control of their body weight helps them believe that they are restoring some sense of control over their lives.
Anorexia nervosa and bulimia nervosa are common in industrialized nations whose society encourages low-calorie diets and thinness. The female role in society has changed rapidly, which makes women more susceptible to eating disorders. Although frequently seen in young women, eating disorders are most prevalent among individuals between the ages of 25 and 50. Surveys, nonetheless, indicate that as many as 40 percent of college-age women are struggling with an eating disorder.
REFERENCES: Eating Disorders
LEARNING OBJECTIVES: PLFW.HOEG.16.5.3 – Describe eating disorders and their associated medical problems and behavior patterns, and outline the need for professional help in treating these conditions.
OTHER: Bloom’s: Analyze

82. Summarize the setpoint theory and discuss in some detail the workings of the body’s weight-regulating mechanism.
ANSWER: Answers can vary. Results of research studies point toward a weight-regulating mechanism (WRM) in the human body that has a setpoint for controlling both appetite and amount of fat stored. The setpoint is hypothesized to work like a thermostat for body fat, maintaining fairly constant body weight, because it “knows” at all times the exact amount of adipose tissue stored in the fat cells. Some people have high settings; others have low settings.

If body weight decreases (as in dieting), the setpoint senses this change and triggers the WRM to increase appetite or make the body conserve energy to maintain the “set” weight. The opposite also may be true. Some people have a hard time gaining weight. In this case, the WRM decreases appetite or causes the body to waste energy to maintain the lower weight.

Every person has a certain body fat percentage (as established by the setpoint) that the body attempts to maintain. The genetic instinct to survive tells the body that fat storage is vital; therefore, the body sets an acceptable fat level. This level may remain somewhat constant or may climb gradually because of poor lifestyle habits.
REFERENCES: The Physiology of Weight Loss
LEARNING OBJECTIVES: PLFW.HOEG.16.5.4 – Explain the physiology of weight loss, including the setpoint theory and effects of diet on basal metabolic rate.
OTHER: Bloom’s: Analyze

83. 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.
REFERENCES: Diet Crazes
LEARNING OBJECTIVES: PLFW.HOEG.16.5.2 – Expose some popular fad diets and myths and fallacies regarding weight control.
OTHER: Bloom’s: Analyze

84. Discuss the research that indicates 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.

REFERENCES: Losing Weight the Sound and Sensible Way
LEARNING OBJECTIVES: PLFW.HOEG.16.5.6 – Be able to implement a physiologically sound weight reduction and weight maintenance program.
OTHER: Bloom’s: Analyze

85. Using examples, summarize the three most common reasons people participating in a weight reduction program will relapse into past negative 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 (e.g. major life changes, depression, job changes, and illness).
2. Social reasons (e.g. entertaining, eating out, and business travel).
3. Self-enticing behaviors (e.g. 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.”)
REFERENCES: Eating Disorders
LEARNING OBJECTIVES: PLFW.HOEG.16.5.7 – Describe behavior modification techniques that help support adherence to a lifetime weight maintenance program.
OTHER: Bloom’s: Apply