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Flashcards in Chapter 11 Deck (40)
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One pound of body fat is equivalent to approx. _____ Calories.



Which of the following guidelines will increase the likelihood of an individual staying with an exercise program?

Set only short-term goals at the beginning of a program, as long-term goals tend to appear out of reach.


Although all exercises increase caloric expenditure, thirty minutes of which of the following will use the least number of Calories?

Bowling in pairs as normally played


Ken's body fat is about 16% of his body weight now. He was obese most of his life
(40% body fat before reducing) and reduced his body fat to 16% during 5 years of
distance running. Paul, who is only moderately active also has 16% body fat and has
never been fatter than this. What differences would you expect in the adipose tissue of
Ken and Paul?

Paul would have a lower number of total fat cells that are larger than Ken's.


If an individual has a body weight of 180 pounds with a body fat percentage of 30%,
what would be your recommended goal on a weight reduction program if this person
desired to have a body fat of 20%? Use the target body weight formula presented in the
class textbook.



Some body composition recommendations for female endurance athletes suggest 10 to
15% body fat. If you are working with a female athlete with 10% body fat and a BMI of
18, which of the following is most important to know about her?

What is her typical daily intake of essential nutrients?


A comprehensive weight-control program should include a balanced, reduced-Caloric diet and

All of these choices are correct.


In order to receive the optimal benefits from an exercise program, you must attain a certain threshold stimulus. Which of the following statements is correct for determining this threshold level?

The upper end of the target heart rate range can be calculated, by using the following formula: Target HR = (85)% x (HRmax - RHR) + RHR


To lose one pound of body fat per week you must develop a deficit of _____ Calories per day.



Which of the following statements does NOT belong in a list of general guidelines that will help reduce caloric intake?

Fruits are high in vitamins, minerals, and fiber and are listed as free exchanges because they contain fewer than 20 Calories per serving


Which of the following statements is correct when considering very low-Calorie diets (VLCD)?

A VLCD may actually be counterproductive to the ultimate goal of long-term weight loss, as it may lead to weight cycling.


Exercise can help reduce and control body weight in which of the following ways?

Exercise may confer improvements in mood, energy expenditure, body image, and self-esteem.


Which of the following is correct concerning the key points of an aerobic exercise program?

Practicality, enjoyment, and versatility are all important factors in an exercise program.


If a girl weighs 70 kg, about how many pounds does she weigh?



Which of the following statements is NOT correct for weight loss during an exercise weight-reduction program?

The objective should be to burn the greatest total Calories possible within the given time frame.


Which of the following is an accurate explanation for why an individual may not lose weight during the early stages of a weight-reduction program and why is it more difficult after weight loss has occurred?

All of the answers are correct.


Although the thermic effect associated with the digestion of various foods does not appear to provide for greater weight losses in most diets, which nutrient has the highest thermic effect of food (TEF)?



Which of the following statements is true for the stimulus period of an exercise program?

The two major components of the stimulus period are duration and intensity, with these two components usually inversely related.


Using the ACSM standards for intensity of exercise as 50-85% of the heart rate reserve (HRR), calculate the target range for a 30-year old who has a resting heart rate of 70, and a predicted maximal heart rate of 190.



If a person had a daily food intake deficit of 500 Calories and a daily exercise expenditure of 200 Calories, about how many days would it take to lose 10 pounds of body fat?



Which of the following statements relative to an exercise program for weight maintenance or loss is true?

All of the above statements are true.


Research with effective dieters has shown that in order to be successful for weight loss and maintenance, a diet should follow all the following principles except which?

Contain bland foods to curb the intake of Calories


The human body can lose weight from a number of its stored energy sources. Which of the following necessitates the greatest caloric deficit in order to lose one pound of body weight?

Adipose tissue


Which of the following should you not recommended to a friend who wishes to develop a weight reduction program?

Zero carbohydrate, high protein diet


After the first day or so of fasting, most of the body's stores of _____ are depleted.



According to the Institute of Medicine of the National Academy of Science, the Physical Activity Level Category of very active is the equivalent of walking at a rate of 3-4 miles per hour daily for how many miles?



Which of the following is NOT recommended in weight reduction counseling for the person who is not under medical supervision?

Reduce total daily Calorie intake to less than 500 to allow for possible low metabolic rate


Large daily fluctuations in body weight, on the order of 2-3 pounds, are usually due to changes in which of the following?

Body water stores


Donald decides he needs to lose about 5 pounds. He learned that it takes a Calorie
deficit of about 3500 kcal to lose one pound of fat. So, he figures that if he eats 500
kcal/day less than usual, he should lose one pound per week. Weighing himself every
day at the same time in the gym, he is pleasantly surprised to find that he lost 3 pounds at
the end of the first week. What most likely caused this to occur?

During the first week of weight loss, much of the weight loss can be from water, making the Calorie deficit for each pound of weight loss significantly lower than 3500 kcal/pound


Which of the following macronutrient diets, each with the same caloric content, has been shown to be the best for weight loss?

No differences in weight loss are noted in various macronutrient diet plans with equal caloric content