Deck 11: Weight Maintenance and Loss Through Proper Nutrition and Exercise

Question 1

Melinda wants to lose 30 pounds by summer, which is 20 weeks away. She currently weighs 150 pounds and is maintaining her body weight with an energy intake of 14 Calories per pound body weight. Based on dietary changes only, calculate her daily energy needs during the first week of the diet if she wants to lose weight at a steady level over the 20-week period.

Answer 1

The weight of Melinda is 150 pounds currently. Melinda wants to lose 30 pounds in 20 weeks. To lose weight Melinda need fewer calories to maintain her body weight and Melinda takes 14 calories energy intake per pound body weight.
Based on the dietary changes, to achieve weight loss Melinda should consume fewer calories daily. The daily intake range should be 1,340 to 1,910 calories and the most average range is 1,500 calories per day.
In the case of Melinda, the energy intake is 14 calories per pound body weight. So, Melinda is consuming a total of 2,100 calories. If Melinda wants to lose weight at the steady level over the 20 week period, her daily energy needs based on the diet should be 1,800 calories to lose 30 pounds in 20 weeks.

Question 2

If you were to design an aerobic training program for a 30-year-old individual and wanted that person to maintain an exercise intensity of 60-80 percent of the predicted HR max (traditional method) as the target heart rate range, what exercise heart rate range would you recommend?

A) 114-152
B) 132-176
C) 140-180
D) 154-198
E) 180-220

Answer 2

In the traditional method, the HR max (heart rate maximum) can be calculated by the following formula: Given that, the person's age is, 30 years. Means, the HR max is 190 (= 220-30)
So, 60% of 190 is, 80% of 190 is, Thus, the exercise heart rate range recommended for the person is, 114 - 152.
The options (b), (c), (d), and (e) are incorrect as they refer to incorrect heart rate preferred.
Thus, the correct option is,

Question 3

Explain the concept of behavior modification in a weight-loss program, and describe some of the strategies one might employ to help change undesirable behaviors.

Answer 3

The behavior modification is very important of a weight control program. The technique is generally used in the phychologial therapy to improve wanted changes in the behavior. The behavior modification is used mostly to eliminate the social or physical stimuli responsible for excessive caloric intake or reduced physical activity. The main aim of behavior modification is to practice the behavior of weight maintenance by regular exercise.
The behavior modification program evaluates the physical and social environmental factors, which may lead to problem behaviors. To identify some behavioral patterns, which leads to overeating, physical inactivity and excess body weight, the individual should keep a diary to note the daily activities for one or two weeks.
In order to change the undesirable behaviors, one should follow some of the strategies and might be recorded each time you consume the food. The strategies one might employ to help change undesirable behaviors are as follows:
• Check the time of the regular hours you eat.
• Record, what activity you do when you eat.
• Check your emotional feelings when you eat
• Identify your exercise time or physical activity.
• Find the place when you eat a high-calorie meal.
• Find the intake of snacks four or five times a day.
• Note with whom you eat i.e., alone or with others?
• Check the type of food and the amount you eat contain high-calories.
• Check the degree of hunger, when you eat at a condition of very hungry or not hungry.
Recording all this information will help you to bring change in undesirable behaviors and also improves the helpful behavioral changes, which makes weight control easier.

Question 4

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

A) The mode of exercise should involve large muscle groups that are activated in rhythmic, continuous-type movement.
B) The higher the intensity of aerobic exercise that the individual can sustain, the better, because the greater the intensity, the greater the number of Calories burned per minute.
C) The greater the duration of activity, the better.
D) The more frequent the exercise during the week, the better.
E) All statements are true.

Question 5

Discuss the potential positives and negatives of the high-carbohydrate, low-fat diet and the high-protein, high-fat, low-carbohydrate diet. What appears to be the key factor underlying the potential success of each on a short-term basis?

Question 6

Which of the following has the least amount of Calories as per the Food Exchange System developed by the American Dietetic Association and the American Diabetes Association?

A) three servings of skim milk
B) four servings of lean meat such as turkey
C) five servings of vegetables
D) four servings of fruit
E) one serving of whole milk

Question 7

Discuss the importance of mode, intensity, duration, and frequency of exercise in a weight-loss program, and provide an example of an appropriate program incorporating each for a physically fit individual who wanted to lose one pound per week through exercise alone.

Question 8

Aerobic-type exercise may be an effective part of a comprehensive weight-control program for all of the following reasons except which one?

A) It increases the metabolic rate.
B) It mobilizes and utilizes free fatty acids from the adipose tissues.
C) It helps reduce body water stores.
D) It will increase the resting metabolic rate for 30 minutes or so after the exercise period.
E) It may help to curb the appetite in some individuals if done prior to mealtime.

Question 9

Both dieting and exercise may be helpful in a weight-loss program, but each may possess some drawbacks. Explain how the benefits of exercise may help counteract the possible drawbacks of dieting, and vice versa.

Question 10

Suppose a young sedentary woman wanted to lose 5 pounds of body fat in a period of 5 weeks. She now weighs 150 pounds and her activity level is so low that she needs only 13 Calories per pound of body weight to maintain her weight. Calculate the number of Calories she may consume daily in order to lose the 5 pounds by diet only.

A) 800
B) 1,250
C) 1,450
D) 1,750
E) 1,950

Question 11

In the exchange lists, high-fat foods are usually found in which two exchanges?

A) fruit and vegetables
B) starch/bread and lean meat
C) whole milk and starch/bread
D) fat and vegetable
E) medium fat meat and whole milk

Question 12

Research with effective dieters has shown that, to be successful, a diet should follow all the following principles except which?

A) be low in Calories
B) supply all essential nutrients
C) contain bland foods to curb the intake of Calories
D) be able to be accommodated within one's current lifestyle
E) be a lifelong diet

Question 13

The rate of weight loss on an appropriate low-Calorie diet may be rapid at first, but then may slow down. This decreased rate of weight loss is most likely due to:

A) an increased BMR and increased use of body-protein stores
B) a decrease in body weight and increased use of body-fat stores
C) an increased use of carbohydrate stores and retention of body water
D) a decreased BMR and an increased loss of body-water stores
E) an increased BMR and decreased use of body-fat stores

Question 14

Which of the following substitutes would not save Calories in a diet plan?

A) skim milk in place of whole milk
B) regular hard-stick margarine in place of butter
C) plain yogurt in place of sour cream on a baked potato
D) nonalcoholic beer in place of regular beer
E) air-popped popcorn in place of potato chips

Question 15

An example of a behavior-modification program for a weight-loss program is

A) Feel guilty after you overeat.
B) Eat fast so there is no visible food to tempt you to eat more.
C) Keep a record of your eating habits so you can see what situations cause you to overeat.
D) Always clean your plate when you eat.
E) Always wait until you are hungry to go food shopping.