weight management strategies and eating disorders

Question 1

for optimal weight loss results, ____ + ____ + ____ + ____ must all be part of the equation

Answer 1

dietary changes, nutrient timing, regular physical activity, structured exercise

Question 2

____ + ____= daily caloric need

Answer 2

resting metabolism + voluntary metabolism

Question 3

variables that must be controlled for successful weight loss include

Answer 3

energy output, energy input, influential lifestyle behaviors

Question 4

energy output

Answer 4

RMR, diet-induced thermogenesis, daily activity, structured exercise

Question 5

energy input

Answer 5

all energy that enters the body
forms of energy intake
specific quantities and intake patterns

Question 6

influential lifestyle behaviors

Answer 6

actions that affect input and output

Question 7

_____ is most positively associated with improved body composition when a client is on a calorically reduced diet

Answer 7

high volume resistance training above 65% 1RM

Question 8

modality: pedometer-based step goal
weight loss: ___
clinically significant weight loss: ____

Answer 8

0-1kg
unlikely

Question 9

modality: aerobic exercise training only
weight loss: ___
clinically significant weight loss: ___

Answer 9

0-2kg
possible, only with extremely high exercise volumes

Question 10

modality: resistance training only
weight loss: ___
clinically significant weight loss: ___

Answer 10

none
unlikely

Question 11

modality: aerobic and resistance training only
weight loss: ___
clinically significant weight loss: ___

Answer 11

0-2kg
possible, with extremely high volumes of aerobic exercise training

Question 12

modality: caloric restriction combined with aerobic exercise training
weight loss: ___
clinically significant weight loss: ___

Answer 12

9-13kg
possible

Question 13

sedentary behavior: taking the elevator
active substitute:

Answer 13

take the stairs

Question 14

sedentary behavior: watching TV
active substitute:

Answer 14

walking the dog

Question 15

sedentary behavior: shopping online
active substitute:

Answer 15

shopping at the mall

Question 16

sedentary behavior: parking cose to the office/work entrance
active substitute:

Answer 16

parking across the lot or down the street

Question 17

sedentary behavior: driving to work or the store
active substitute:

Answer 17

biking/walking to work or the store

Question 18

sedentary behavior: playing video game sports
active substitute:

Answer 18

play sports in a recreational league

Question 19

sedentary behavior: going to the movies
active substitute:

Answer 19

go to a nature park

Question 20

sedentary behavior: sitting at a desk for 8 hours
active substitute:

Answer 20

standing 15 mins or walking 5 mins every hour

Question 21

structured exercise prescribed for weight loss should emphasize

Answer 21

continued activity aimed at maximal caloric expenditure and total body loading

Question 22

aerobic training is crucial due to the

Answer 22

high calorie yield per minute of work

Question 23

intensities should be as high as possible to maximize

Answer 23

excess post-exercise oxygen consumption (EPOC) which increases metabolism for hours after workout sessions

Question 24

spot reduction is _____

Answer 24

not possible

Question 25

fat loss patterns are controlled via

Answer 25

genetics, sex

Question 26

strategies related to energy input for weight loss

Answer 26

- prepare food rather than eating out - prepare smaller quantities of food - eat smaller meals more frequently - place small portions on the serving plate during a meal, and wait 2 minutes before having additional servings - replace processed foods with fruits and vegetables - carry healthy snacks to avoid feeling hungry - use smaller serving containers - avoid close proximity to snack trays and buffet tables - eat slowly during each meal - avoid long periods between meals - be conscious of beverages - shop from predetermined grocery list - select low calorie or reduced fat sauces and dressings - serve whole fruit for dessert - offer low-calorie appetizers at social events - do not be overly restrictive, eat in moderation - communicate to others that you are focusing on calorie control

Question 27

some common indications of unsound weight loss promotions include

Answer 27

- weight loss due to a special supplement or secret ingredient - declaring rapid of dramatic results - a diet advertised as working without exercise - celebrity, athlete or "doctor" endorsed - claims of research such as independent studies - claims to replace, or add to, metabolic or hormone function - emphasis on one nutrient to limited food choices - lack of emphasis on caloric reduction and behavior modification - assertion claiming to reduce cellulite or fat in specific locations - warning that if it works too well to reduce the dose

Question 28

___ and ___ behaviors have a major impact on the potential for weight management

Answer 28

stress, social

Question 29

chronic, unregulated stress can promote

Answer 29

elevated cortisol, potential lean mass catabolism and elevated fat storage via hormonal mechanisms

Question 30

stress and strong emotions are associated with

Answer 30

overeating, poor sleeping patterns, alcohol or other substance abuse and ask increase the risk for obesity

Question 31

alcohol contains ____, is a ___ the liver must deal with, calorically dense at ___kcal/g

Answer 31

minimal nutritional value toxin 7

Question 32

____ is inhibited in the presence of alcohol

Answer 32

fat oxidation

Question 33

when consuming alcohol, other foods entering circulation are steered towards

Answer 33

fat storage

Question 34

alcohol inhibits ___ synthesis

Answer 34

protein

Question 35

strategies to avoid poor food choices and behaviors when in social environments

Answer 35

- never go out hungry; consume healthy, low-caloric foods - drink water or low-caloric beverages between alcohol containing beverages - avoid close proximity to high-caloric snack foods - select healthy food choices before committing to a bad food choice decision - try to find social activities that include physical activity or a reduced emphasis on food and drink as the main form of entertainment - add 10 mins of cardio for each alcoholic beverage consumed to negate the empty calories

Question 36

a positive caloric balance is easily attained by

Answer 36

eating high-calorie foods

Question 37

healthy weight gains works on an

Answer 37

incremental, slower-paced basis

Question 38

healthy weight gain: must emphasize ____ training and allow time for ____

Answer 38

hypertrophy, protein synthesis

Question 39

healthy weight gain: add ____ kcal/day from protein with a focus on optimal ____ timing

Answer 39

150-450 nutrient

Question 40

for those resistant to weight gain, add _____ kcal of carbohydrates and protein around _______ training

Answer 40

500-750 heavy and high volume resistance

Question 41

healthy weight gain: keep protein intake within

Answer 41

1.6-2.0 g/kg of body weight

Question 42

healthy weight gain: eat every ___ hours of the day and consume ____ to support the immune system during intense training periods

Answer 42

3-4 fruits and vegetables

Question 43

_____ can be used for those who do not have a strong appetite

Answer 43

meal supplements/beverages

Question 44

three most common eating disorders

Answer 44

anorexia nervosa, bulimia nervosa, binge-eating disorder

Question 45

eating disorders, excessive caloric restriction and binge-eating behaviors are common among

Answer 45

individuals having trouble losing weight

Question 46

anorexia nervosa characterized by

Answer 46

significant body image disorder, intense fear of becoming fat, preoccupation with weight

Question 47

anorexia is most common among

Answer 47

females 8% are males

Question 48

anorexia most obvious symptoms

Answer 48

severe weight loss from caloric restrictions, strict dietary practices, heavy exercise participation

Question 49

highest rate of mortality among psychiatric disorders

Answer 49

anorexia

Question 50

bulimia nervosa is more difficult to identify as

Answer 50

negative behaviors are performed in secret and the sufferer may be normal weight or overweight

Question 51

bulimia nervosa characterized by

Answer 51

binge-eating and purging or inappropriate compensatory actions heavy use of diet pills and laxatives

Question 52

females represent ___% of bulimia cases

Answer 52

90

Question 53

binge eating disorder involves

Answer 53

consumption of large amounts of food followed by feelings of guilt, depression and low self worth

Question 54

binge eating disorders may occur ___ times per week in mild cases, ___ per week in moderate cases and ___ per week in severe cases

Answer 54

1-3 4-7 8-13

Question 55

characteristics of eating disorders

Answer 55

bodily dissatisfaction emphasis on body weight preoccupation with food and appearance avoidance of eating or noticeable overconsumption depression feelings of guilt, remorse, self loathing related to eating behavior body image distortion intense fear of being fat use of laxatives, appetite suppressants, purging, diuretics use of illegal drugs eating alone exercising excessively smoking

Question 56

Which of the following is accurate regarding caloric expenditure? a. Structure exercise sessions SHOULD include constant movement and full-body loading b. Aerobic training is important due to the relatively high caloric yield per minute c. Use higher intensities during workouts to maximize EPOC and increase metabolism d. All of the above are correct

Answer 56

d

Question 57

All of the following statements concerning alcohol are correct, except: a. Alcohol limits fat use b. Alcohol contains 9 kcals per gram c. Alcohol limits protein synthesis in the body d. Food eaten with alcohol are steered toward fat storage

Answer 57

b

Question 58

Which of the following statements is incorrect? a. Anorexia nervosa is most common among females b. Bulimia nervosa has the highest mortality rate of psychiatric disorders c. Some bulimics retain a normal weight d. Binge-eating disorder is associated with depression and low self-worth

Answer 58

b

Question 59

When trying to gain weight, it is recommended to consume a extra kcals per day in the form of lean protein.

Answer 59

150-300

Question 60

True or False? Chronic, unregulated stress can promote elevated cortisol, potential lean mass catabolism and elevated fat storage via hormonal mechanisms.

Answer 60

true

Question 61

True or False? Spot reduction of body fat is possible if you focus on that area aggressively via aerobic and resistance training.

Answer 61

false

Question 62

identify the three major variables that must be controlled for successful weight loss

Answer 62

energy input energy output lifestyle behavior

Question 63

identify at least three ways to substitute small amounts of physical activity for sedentary behaviors throughout the day

Answer 63

a. Take the stairs instead of the elevator , b. walk the dog instead of watching TV , c. shop at the mall instead of online , d. park across the street instead of close to the entrance of your place of work , e. walk/bike to work or the store instead of drive , f. play sports in a rec league instead of video game sport titles , g. go to a nature park instead of the movies , h. stand 15 minutes or walk 5 minutes every hour at work instead of sitting for all 8 hours

Question 64

identify at least three strategies for manipulating energy input that can promote weight loss over time

Answer 64

a. Prepare food rather than eating out , b. Prepare smaller quantities of food for each meal , c. eat smaller meals more frequently , d. place small portions on the serving plate during a meal and wait two minutes before having additional servings , e. serve food from the kitchen rather than family-style , f. replace processed foods with whole fruits and vegetables , g. carry healthy snacks to avoid feeling hungry , h. use smaller serving containers , i. avoid close proximity to snack trays and buffet tables , j. eat slowly during each meal , k. avoid long periods between meals , l. be conscious of beverage calories , m. shop from a premeditated grocery list , n. select low-calorie or reduced-fat sauces and dressings , o. serve whole fruits for dessert , p. offer low-calorie appetizers at social events , q. do not be overly restrictive of foods - eat in moderation , r. communicate to others that you are focusing on calorie control