Weight Loss and Gain 2

Question 1

Which exercise modality is least likely to preserve lean mass during weight loss?
a) Resistance exercise
b) Walking
c) Aerobic exercise
d) None of the above

Answer 1

b) Walking
Walking has low energy expenditure and limited impact on preserving lean mass​

Question 2

Which is a key reason walking may not significantly improve cardiovascular fitness?
a) Low energy expenditure
b) Low orexigenic effect
c) It lacks a high MET value
d) All of the above

Answer 2

a) Low energy expenditure
Walking’s low intensity and energy output make it less effective for improving cardiovascular fitness

Question 3

Why might resistance exercise be recommended over aerobic exercise during a weight-loss program?
a) It burns more calories than aerobic exercise
b) It enhances lean mass retention
c) It reduces EPOC
d) None of the above

Answer 3

b) It enhances lean mass retention
Resistance exercise helps preserve muscle, making it more effective for weight loss​.

Question 4

What is a potential disadvantage of aerobic exercise in weight-loss programs?
a) It has a relatively low energy expenditure per session
b) It can increase hunger and overeating
c) It decreases cardiovascular fitness over time
d) All of the above

Answer 4

b) It can increase hunger and overeating
Aerobic exercise can have an orexigenic (hunger-inducing) effect and may lead to overeating

Question 5

During a weight-loss program with resistance training, which protein intake is most effective at preserving lean body mass?
a) 0.8 g/kg/day
b) 1.2 g/kg/day
c) 2.4 g/kg/day
d) None of the above

Answer 5

c) 2.4 g/kg/day
High protein intake is essential for lean mass preservation during resistance training and energy restriction

Question 6

What is the minimum protein intake required for slow-rate weight loss (~500 kcal/day deficit) in athletes?
a) 1.2 g/kg/day
b) 1.6 g/kg/day
c) 2.0 g/kg/day
d) None of the above

Answer 6

b) 1.6 g/kg/day
A moderate protein intake (1.6 g/kg/day) supports lean mass retention during slow weight loss​

Question 7

Which type of exercise produces a sustained (~10%) increase in resting energy expenditure post-exercise?
a) Resistance exercise
b) Walking
c) High-intensity aerobic exercise
d) Two of the above

Answer 7

a) Resistance exercise
Resistance exercise increases resting energy expenditure for up to 24 hours

Question 8

Relative Energy Deficiency in Sport (RED-S) is primarily caused by:
a) Low carbohydrate intake
b) High-intensity training programs
c) A mismatch between energy intake and energy expenditure
d) None of the above

Answer 8

c) A mismatch between energy intake and energy expenditure
RED-S occurs when energy intake does not meet the demands of training and basic body functions

Question 9

What is the critical threshold of energy availability (EA) below which RED-S symptoms may occur?
a) 20 kcal/kg lean body mass (LBM)/day
b) 30 kcal/kg LBM/day
c) 45 kcal/kg LBM/day
d) None of the above

Answer 9

b) 30 kcal/kg LBM/day
Energy availability below 30 kcal/kg LBM/day can lead to RED-S symptoms

Question 10

Which is a health risk associated with rapid weight-loss strategies in athletes?
a) Increased glycogen stores
b) Enhanced bone density
c) Severe dehydration
d) All of the above

Answer 10

c) Severe dehydration
Rapid weight-loss strategies often involve water loss, which can be dangerous

Question 11

Why is slow weight loss (~10 weeks) preferred over rapid weight loss (~5 weeks) in athletes?
a) It minimizes lean mass loss
b) It enhances body composition optimization
c) It maintains muscle strength and function
d) All of the above

Answer 11

d) All of the above
Slow weight loss helps preserve lean mass, optimize body composition, and maintain muscle strength

Question 12

What is the relationship between bone health and low energy availability (EA) in athletes?
a) Increased estrogen decreases osteoclast activity
b) Low calcium intake stimulates bone growth
c) Suboptimal EA decreases estrogen and increases bone resorption
d) None of the above

Answer 12

c) Suboptimal EA decreases estrogen and increases bone resorption
Low energy availability disrupts hormonal balance, leading to increased bone breakdown​

Question 13

Which strategy is most effective for maintaining lean body mass during a rapid weight-loss phase?
a) Consuming protein at 1.2 g/kg/day
b) Frequent small meals
c) Reducing resistance training volume
d) All of the above

Answer 13

b) Frequent small meals
Eating frequent meals helps maintain muscle protein synthesis during rapid weight loss​

Question 14

What energy availability value is considered healthy for athletes?
a) ≥20 kcal/kg LBM/day
b) ≥30 kcal/kg LBM/day
c) ~45 kcal/kg LBM/day
d) None of the above

Answer 14

c) ~45 kcal/kg LBM/day
This is the recommended energy availability for healthy athletes

Question 15

Which sport is at the highest risk for female athlete triad development due to body weight focus?
a) Tennis
b) Figure skating
c) Rowing
d) All of the above

Answer 15

d) All of the above
Sports with weight or aesthetic focus increase the risk of female athlete triad development

Question 16

What is a key difference between RED-S and healthy weight-loss strategies?
a) RED-S is associated with shorter durations of energy deficit
b) RED-S is typically characterized by improved performance
c) RED-S involves a severe, prolonged energy deficit
d) None of the above

Answer 16

c) RED-S involves a severe, prolonged energy deficit
RED-S differs from healthy weight-loss strategies due to the severity and duration of the deficit

Question 17

What is the energy requirement to build 0.5 kg of muscle tissue in an athlete?
a) 500–1,000 kcal
b) 2,500–4,000 kcal
c) 5,000–6,000 kcal
d) None of the above

Answer 17

b) 2,500–4,000 kcal
Building 0.5 kg of muscle requires this amount of energy due to the high metabolic cost of protein synthesis

Question 18

What happens to muscle protein turnover after resistance exercise?
a) It decreases for 24 hours
b) It increases protein synthesis and breakdown for 24 hours
c) It remains unchanged
d) None of the above

Answer 18

b) It increases protein synthesis and breakdown for 24 hours
Resistance training elevates muscle protein turnover for up to 24 hours​

Question 19

Why does a negative energy deficit impair lean mass gains during resistance training?
a) It reduces the energetic cost of protein synthesis
b) It decreases muscle protein synthesis rates
c) It inhibits glycogen storage in muscles
d) Two of the above

Answer 19

b) It decreases muscle protein synthesis rates
A negative energy deficit reduces the energy available for muscle protein synthesis​

Question 20

Which of the following nutritional practices is most effective for building lean muscle mass during training?
a) Eating one large meal after workouts
b) Consuming protein at 1.2 g/kg/day
c) Maintaining a small energy surplus of 80–100 kcal/day
d) All of the above

Answer 20

c) Maintaining a small energy surplus of 80–100 kcal/day
A small caloric surplus supports muscle growth without excessive fat gain

Question 21

What is a significant drawback of a very rapid weight-loss strategy (~2 weeks) for athletes?
a) It preserves lean body mass more effectively than slow weight loss
b) It leads to severe dehydration without improving body composition
c) It improves endurance due to reduced body mass
d) All of the above

Answer 21

b) It leads to severe dehydration without improving body composition
Rapid weight loss primarily results in water loss and poses health risks

Question 22

Which of the following is a hallmark of RED-S?
a) Reduced energy intake but improved performance
b) Down-regulation of non-essential body functions
c) Increased bone density during energy deficits
d) None of the above

Answer 22

b) Down-regulation of non-essential body functions
RED-S reduces energy availability for non-essential processes like reproduction, immune function, and bone health

Question 23

Why might frequent weigh-ins in sports contribute to the development of RED-S?
a) They encourage rapid weight-loss strategies like dehydration
b) They ensure athletes stay in a healthy energy balance
c) They emphasize skill development over body composition
d) Two of the above

Answer 23

a) They encourage rapid weight-loss strategies like dehydration
Frequent weigh-ins can pressure athletes into unsafe practices, such as rapid weight loss via dehydration

Question 24

What is the recommended carbohydrate intake during slow weight loss for optimizing lean mass retention?
a) 2 g/kg/day
b) 3.1–3.6 g/kg/day
c) 5 g/kg/day
d) None of the above

Answer 24

b) 3.1–3.6 g/kg/day
Maintaining carbohydrate intake within this range supports performance and lean mass during weight loss​

Question 25

What is a critical factor in developing functional hypothalamic amenorrhea in female athletes? a) Protein intake below 1.2 g/kg/day b) Energy availability ≤30 kcal/kg LBM/day c) Excessive carbohydrate consumption d) All of the above

Answer 25

b) Energy availability ≤30 kcal/kg LBM/day Insufficient energy availability disrupts reproductive hormones, leading to hypothalamic amenorrhea

Question 26

Which macronutrient deficiency is most directly linked to increased bone resorption in RED-S? a) Protein b) Carbohydrate c) Calcium d) Fat

Answer 26

c) Calcium Inadequate calcium and energy intake contribute to increased bone resorption and reduced bone density​

Question 27

Why might a high protein intake (>2x RDA) be recommended during a rapid weight-loss phase? a) To increase fat oxidation b) To maintain lean body mass c) To improve cardiovascular fitness d) None of the above

Answer 27

b) To maintain lean body mass High protein intake helps preserve muscle during periods of caloric restriction

Question 28

Which exercise program best preserves lean mass during short-term severe energy restriction? a) Plyometric training only b) High-intensity interval training (HIIT) combined with resistance training c) Long-duration aerobic exercise d) Walking 10,000 steps per day

Answer 28

b) High-intensity interval training (HIIT) combined with resistance training This combination preserves lean mass and enhances fat loss during energy restriction​

Question 29

In resistance training during energy deficits, what typically remains unaffected? a) Lean body mass gains b) Fat-free mass preservation c) Strength gains d) None of the above

Answer 29

c) Strength gains Research shows strength gains can still occur even during energy deficits, unlike lean mass growth

Question 30

Which dietary strategy is most effective for an athlete seeking fat loss while maintaining muscle? a) High protein, low carbohydrate b) High carbohydrate, low protein c) Moderate protein, frequent meal feedings d) None of the above

Answer 30

c) Moderate protein, frequent meal feedings Frequent meals with sufficient protein support muscle retention while facilitating fat loss

Question 31

What physiological mechanism links RED-S to reduced bone density? a) Increased parathyroid hormone (PTH) and decreased estrogen b) Increased osteoclast activity and decreased testosterone c) Increased calcium absorption due to vitamin D deficiency d) Two of the above

Answer 31

a) Increased parathyroid hormone (PTH) and decreased estrogen Low estrogen and elevated PTH drive increased bone resorption, reducing bone density

Question 32

Which combination of factors most commonly leads to RED-S in athletes? a) High protein intake and moderate energy expenditure b) Low energy intake and high training volume c) Frequent meal consumption and reduced carbohydrate availability d) All of the above

Answer 32

b) Low energy intake and high training volume A combination of low energy availability and excessive energy expenditure is the hallmark of RED-S​

Question 33

What distinguishes RED-S from the female athlete triad? a) RED-S applies to males and females b) RED-S focuses primarily on bone health and menstruation c) RED-S is less severe than the female athlete triad d) Two of the above

Answer 33

a) RED-S applies to males and females Unlike the female athlete triad, RED-S is a broader condition affecting both genders and multiple body systems

Question 34

In the context of lean muscle gain, which scenario is most likely to impair results? a) Consuming a small caloric surplus daily b) Combining resistance exercise with a slight caloric deficit c) Training at high intensities while consuming 1.5 g/kg protein/day d) None of the above

Answer 34

b) Combining resistance exercise with a slight caloric deficit A caloric deficit impairs lean mass gains, even when resistance training is performed.

Question 35

What is the primary risk of prolonged energy availability below 30 kcal/kg LBM/day in endurance athletes? a) Enhanced fat-free mass growth b) Reduced metabolic rate and immune function c) Increased cardiovascular fitness and bone density d) None of the above

Answer 35

b) Reduced metabolic rate and immune function Prolonged low energy availability compromises metabolism, immune health, and overall performance