Question

5/

Which of the following statements is/are TRUE? Check all that apply.

a/ If a person is overweight or obese and does not eat healthfully, he/she should not bother to exercise. Even moderate, doctor-approved exercise is dangerous for an overweight person and will not help to improve his/her health.

b/ As far as the health effects of daily exercise, you can "count" small bursts of exercise; for example, if you get 4 sessions of exercise at 10 minutes each, you have exercised for 40 minutes, and that is better than getting no exercise at all if you do not have a full 40-minute block.

c/ Athletes trying to stay within certain weight limits sometimes eat less than they should. Female athletes who do this run the risk of developing eating disorders, and osteoporosis, and of developing amenorrhea. Amenorrhea from lack of food is a sign that something is wrong with the body.

d/ When someone is trying to lose weight, the approach that generally has the best outcome in the long-term is slow, moderate weight loss with an emphasis on forming new habits for life and making small changes that are manageable and tolerable, such as eating a salad before each meal and adding 10 minutes of exercise each day as a starting point. Extreme diets which restrict or cut out whole food groups (low carb diets, low fat diets) can produce fast results but people on these diets tend to gain the weight back over time.

7/

Identify all statements which are TRUE:

When people regularly perform aerobic training, they become better adapted to using fat to fuel their activity. For example, muscle cells build more mitochondria, and hormones promote fat release from storage more readily.

While low to moderate fat diets (20-35% of kcals) promote heart health, especially if most of the fats come from plant sources, a diet that severely restricts fat (less than about 15% of total kcals) may not provide enough essential fatty acids and may carry health risks.

Well-trained muscles store less glycogen than poorly-trained muscles.

If you want to lose fat in your thighs, you should focus your weight training on your upper legs to spot reduce fat

After about 20 minutes of sustained, moderate-level activity, fat becomes the major fuel source for muscles.

Athletes need protein and amino acid supplements in order to fulfill their protein needs.

8/

Of the following components of a pecan cinnamon roll, check the 2 that are LEAST likely to increase your sense of satiety and satiation:

sucrose

protein

fiber

starch

fat

9/

If a person wanted to lose exactly 1 pound of weight per week, he/she would need to: (check all that would accomplish this specific goal)

through a combination of diet and exercise, have a deficit of 3500 kcalories per week (that is, eat enough less kcals, and exercise enough extra, that the person spends 3500 more kcals for the week than he/she takes in)

eat no more than 15% of kcalories from fat

eat 500 kcals fewer than normal, daily with no changes to exercise

expend 500 kcals more than normal, daily (through exercise), with no changes to diet  

cut out all carbohydrates

10/

Which of the following are MOST likely to cause a person to make ketone bodies (check all that apply):

low carb diet

long-term sustained exercise

low fat diet

eating many small meals throughout the day

making sure some carbohydrates are eaten with each meal   

long-term fasting

11/

Identify all statements which are FALSE:

When people regularly perform aerobic training, they become better adapted to using fat to fuel their activity. For example, muscle cells build more mitochondria, and hormones promote fat release from storage more readily.

Well-trained muscles store less glycogen than poorly-trained muscles.

If you want to lose fat in your thighs, you should focus your weight training on your upper legs to spot reduce fat.

Athletes need protein and amino acid supplements in order to fulfill their protein needs.

After about 20 minutes of sustained, moderate-level activity, fat becomes the major fuel source for muscles.

While low to moderate fat diets (20-35% of kcals) promote heart health, especially if most of the fats come from plant sources, a diet that severely restricts fat (less than about 15% of total kcals) may not provide enough essential fatty acids and may carry health risks.

12/

If you increased your energy expenditure by 200 kcals per day and did not change your diet, how quickly would you lose one pound?

About 2.5 weeks (18 days)

About 2 days

About 2 months (61 days)

About 1 week (7 days)

About 1 month (30 days)

Answer 1

Ans. 5) a) The given statement is False. Overweight or obese persons need to shed off their built up fat in the form of calorie expenditure by exercise. Avoiding healthful food may lead to deficiency diseases related to vitamins and minerals, instead of losing weight.

b) True

c) True

d) True

So, statements b, c and d are true.

7) 1st statement - True

2nd statement - True

3rd statement - False. The opposite is a true event.

4th statement - True

5th statement - True

6th statement - True.

So, all the statements except the third statement are true.

8) The food nutrients that increase the sense of satiety produce an inhibition against food intake after ingestion of food. The nutrients that are least likely to produce a sense of satiety are fats and sucrose.

9) In order to achieve this specific goal, the person should follow the activities prescribed in statements 1 and 2. If the person wants to lose 1 pound of weight in a week, he needs to do both exercise and diet restriction. Losing weight by just diet restriction helps to achieve the goal fast but the person regains weight easily later on returning to normal diet.