Portage Learning BIOD 121 Nutrition Module 3 Exam | Weight Management, BMR & Body Composition | Questions & Verified Answers | Graded A+ Guide 2026

Excel in your BIOD 121 Module 3 Exam with this expert-verified study guide from Portage Learning. This 2026 resource provides precise answers on weight management and energy balance, focusing on Basal Metabolic Rate (BMR), the Thermic Effect of Food (TEF), and thermogenesis. Master critical calculations for male and female BMR and understand how factors like lean body mass and age influence energy expenditure. The document covers body composition assessment tools, including calipers, underwater weighing, and BMI classifications for healthy, overweight, and obese ranges. Additionally, you will learn about the health risks associated with apple vs. pear body shapes and the significance of waist-to-hip ratios. This guide is the ultimate tool for students seeking a Graded A+ result, ensuring a deep understanding of energy metabolism and clinical weight assessment for the 2026 academic cycle. Portage Learning Nutrition BIOD 121 Module 3 Exam which person is at a greater risk for health issues related to being overweight or obese? Janet has a BMI of 28 and a waist to hip ratio of 0.95. Fred has a BMI of 28.9 and a waist to hip ratio of 0.78. _correct answer_ Janet. Both have a BMI that indicates being overweight, but Janet has a more at-risk waist to hip ratio as her value is greater than 0.8. (Women should have a waist to hip ration less than 0.8 and males should have less than 0.9.) What range of BMI values represents a person with a healthy weight? _correct answer_ 18.5-25 What shape has the greatest health risks and why? _correct answer_Apple, because the fat in the abdominal tissues interferes with the liver's ability to use insulin. What are some factors that can influence an individual's BMR? (list at least 5) _correct answer_ The BMR varies per person based on a number of factors such as; gender, lean body mass, body size, temperature, age, nervous system activity, caffeine, smoking, pregnancy, and diet. The following can be used to determine a person's body fat: _correct answer_ calipers, underwater weighing, electrical resistance, direct calorimetry Anthropometrics estimates a person's percentage of fat by: _correct answer_ using a caliper What range of BMI values represents a person that is obese? _correct answer_ 30Indirect calorimetry estimates a person's energy requirements by: _correct answer_ comparing the amount of oxygen consumed with the amount of carbon dioxide expired Ignoring factors other than age, how does BMR change as a person grows older? What does this mean for their dietary intake? _correct answer_ As we age our BMR declines by 1-2% per decade. If no change in diet or activity level occurs from one decade to the next, a slow weight gain will be the result. Calculate the Estimated Energy Requirement (EER) for a female who is 23 years old, 5 feet 4 inches tall, and 130 pounds with a sedentary lifestyle. Use BMR and an activity factor to find the EER. _correct answer_ BMR Calculations: Male BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age) Female BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age) Physical Activity (PA) Estimates 1.2 = little to no exercise 1.375 = light exercise 1-3 days per week 1.55 =moderate exercise 3-5 days per week 1.725 = hard exercise 6-7 days per week 1.9 = hard daily exercise/job Female BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age) BMR = 655 + (4.35 x 130) + (4.7 x 64) - (4.7 x 23) Complete calculations in parenthesis first BMR = 655 + (565.5) + (300.8) - (108.1) BMR = 1413.2 EER = BMR x activity factor EER= 1413.2 x 1.2= 1695.84 EER= 1696 calories What type of obesity is typically found in females? What body shape is associated with this particular ovesity? _correct answer_ Gynoid, pear Direct calorimetry estimates a person's energy requirements by _correct answer_ measuring the heat produced in a sealed chamber Bioelectrical impedance estimates a person's body fat _correct answer_ by measuring the degree of resistance to an electrical flow Calculate the Estimated energy requirements (EER) for a male who is 41years old, 6 feet 2 inches tall, and 220 pounds with a Low Activity lifestyle. Use BMR and an activity factor to find the EER. _correct answer_ BMR Calculations: Male BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age) Female BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age) Physical Activity (PA) Estimates 1.2 = little to no exercise 1.375 = light exercise 1-3 days per week 1.55 = moderate exercise 3-5 days per week 1.725 = hard exercise 6-7 days per week 1.9 = hard daily exercise/job Male BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age) BMR= 66 + (6.23 x220) + (12.7 x 74) - (6.8 x 41) Complete calculations in parenthesis first BMR = 66 + (1370.6) + (939.8) - (278.8) Then add and subtract BMR = 66+1370.6+939.8-278.8=2097.6 BMR = 2097.6 Multiply the BMR x activity factor to find EER EER = 2097.6 x 1.2 =2517.12 EER = 2517 calories The standard adult BMI chart is not applicable to everyone. Who are some groups to whom the standard BMI chart does not apply? (list at least 4) _correct answer_ Children, teens, pregnant women, breast feeding women, short stature adults, very muscular individuals and the elderlyWhat type of obesity is typically found in males? What body shape is associated with this particular obesity? _correct answer_ Android, apple In order to meet minimal nutritional requirements, what guidelines are given for the minimum number of calories men and women should consume per day? _correct answer_ 1500 for men; 1200 for women What are the three main components of a healthy weight loss program? _correct answer_ Calorie control, exercise, and behavior modification Energy balance _correct answer_ a state when one's energy intake is equivalent to the amount of energy expended Energy in equals energy out (calories consumed is burned throughbasic body functions + exercise _correct answer_ energy balance positive energy balance _correct answer_ occurs if more calories (energy) are consumed than expended examples of periods in life when you need to be in a positive energy balance state: _correct answer_ pregnancy, childhood, and adolescence in growth spurts 1 pound in a week is equivalent to : _correct answer_ 500 extra calories a day Hyperplasia _correct answer_ an increase in the number of fat cells often occurring during periods of growth, such as adolescence or pregnancyHypertrophy _correct answer_ an increase in the size of fat cells, most often seen in periods of low growth and maintenance, such as throughout adulthood Negative energy balance _correct answer_ occurs if fewer calories are consumed than calories expended Examples of negative energy balance situations: _correct answer_ during illness or trauma, major burn injury, intentional act such as dieting to meet a weight loss goal Our sole source of energy intake is from: _correct answer_ food and beverages Energy can be expended naturally via , , and_correct answer_ basal metabolism, the thermic effect of food, and thermogenesis Energy can be expended intentionally through _correct answer_ physical activity (aka exercise) Two major components of energy expenditure are: _correct answer_ basal metabolic rate and physical activity Basal metabolic rate (BMR) _correct answer_ the number of calories used by the body while in a fasting state and accounts for approximately 60-70% of energy expenditure BMR varies by person based on factors such as: _correct answer_ gender, lean body mass, body size, temperature, age, nervous system activities, levels of caffeine intake, and tobacco useBMR males: _correct answer_ 1 kcal/kg/hour BMR females: _correct answer_ 0.9 kcal/kg/hour As we age BMR declines by % per decade so we must adjust eating habits to prevent weight gain. _correct answer_ 1-2 % Thermic effect of food (TEF) _correct answer_ the energy used for digestion and absorption of food and accounts for approximately 10% of the calories expended. larger meals higher in protein result in a higher _correct answer_ thermic effect of food (TEF)Thermogenesis _correct answer_ the ability to regulate temperature and activities such as fidgeting, maintaining body posture, and shivering. ( energy burned through this process is very small) Physical activity _correct answer_ accounts for 15-40% of our energy expenditure Physical activity factors include: _correct answer_ body size, fitness level, and actual activity to determine how many calories are expended The amount of energy used can be measured both and . _correct answer_ directly and indirectlyDirect calorimetry _correct answer_ measures the amount of heat given off the body. An insulated chamber surrounded by a thin layer of water is used to measure the amount of heat emitted by the subject in the chamber. (used infrequently due to complexity and expense) _correct answer_ Direct calorimetry Indirect calorimetry _correct answer_ uses oxygen intake and carbon dioxide output, along with scientific formulas, to measure energy expended. (fairly cheap, easy, and very portable) Formulas may be used to calculate the amount of energy required daily per individual, based on gender, age, height and weight, and physical activity: _correct answer_ BMR Calculations, Physical Activity (PA) Estimates, EER Calculations,Activity Level Male BMR Calculations: _correct answer_ 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age) Female BMR Calculations: _correct answer_ 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age) Once BMR is calculated, the can then be added. _correct answer_ activity level Physical Activity (PA) Estimates _correct answer_ 1.2 = little to no exercise1.375 = light exercise 1-3 days per week1.55 = moderate exercise 3-5 days per week1.725 = hard exercise 6-7 days per week1.9 = hard daily exercise/job To determine individual energy requirements, multiply the:_correct answer_ BMR x PA estimates Male EER Calculations: _correct answer_ EER = 662 - (9.53 x AGE) + PA x (15.91 x WT + 539.6 x HT) Female EER Calculations: _correct answer_ EER = 354 - (6.91 x AGE) + PA x (9.36 x WT + 726 x HT) PA = _correct answer_ activity level WT (weight) = _correct answer_ lbs x 1 kg/2.2 lbs = kg HT (height) = _correct answer_in x 1 m/ 39.37 in = m Activity Level: _correct answer_ sedentary: no exercise (men 1.00/ women 1.00) low activity: exercises the equivalent of walking 2 miles per day 3-4 mph (men 1.11/ women 1.12) active: exercises the equivalent of walking 7 miles per day (men 1.25/ women 1.27) Very active: exercises the equivalent of walking 17 miles per day (men 1.48/ women 1.45) terms not to use when referring to weight based on a person's height: _correct answer_ ideal and desirable Height-to-weight tables: _correct answer_ Estimate body weight can be derived as a measure of a person's gender and height. (did not take into account individual differences) Body Mass Index (BMI): _correct answer_a measure of body fat relative to one's height and weight. Categorizes an individual as being underweight, healthy weight, overweight, or obese and is usually color coordinated BMI = _correct answer_ weight (kg) / height2 (meters) BMI of 18.5 _correct answer_ underweight BMI 30 _correct answer_ obese BMI between 18.6 and 25 _correct answer_ healthy or normal weight BMI 25-30_correct answer_ overweight Males should have between to % body fat. _correct answer_ 8%-24% Females should have between to % body fat. _correct answer_ 24%-35% Methods that can be used to determine a person's body fat content: _correct answer_ underwater weighing, bioelectrical impedance, dual energy x-ray absorptiometry (DEXA), and anthropometrics underwater weighing _correct answer_ very accurate process where an individual is weighed on a scale and then again while under water. differences between the two measurements is then used to estimate the total body volume. Percentage of lean muscle andbody fat can be calculated. Bioelectrical impedance _correct answer_ based on the principle that water conducts electricity and fat resists electricity. As muscle is primarily composed of water, an instrument with electrodes is connected to the body and a painless low energy electric current is sent through the body. Since fat resists electricity, higher levels of resistance indicate a higher percentage o body fat. Dual Energy X-ray Absorptiometry (DEXA): _correct answer_ the most accurate measure of body fat composition as well as bone mass. An instrument that emits small doses of radiation determines the amount of fat, lean tissue, and bone in an individual. (very expensive and rarely used) Anthropometrics: _correct answer_ the science of measuring the proportions and size of the body, offers a more practical method to determine body fat composition.Caliper (a tool used for anthropometrics) _correct answer_ skin fold measure tool. Measures the fat layer just under the skin at several locations, the percent body fat can be calculated. Fat can be stored in the: _correct answer_ upper body and lower body Android obesity _correct answer_ is defined by fat being stored in the abdominal area, yielding the "apple" body shape. Upper body obesity is common in and is linked to high blood testosterone levels and an increased risk of diabetes and hypertension. _correct answer_ males Alcohol consumption, smoking, and a diet with a high glycemic loadalso contribute to this form of obesity: _correct answer_ android obesity (apple shape) Gynoid obesity: _correct answer_ is defined by fat being stored below the waistline, yielding the commonly referred to "pear" body shape. Lower body obesity is more common in the form and describes a small waist with much of the fat deposited in the hips and thighs. _correct answer_ female obesity waist circumference in males: _correct answer_ greater than 40 inches obesity waist circumference in females: _correct answer_ greater than 35 incheswaist-to-hip ratio: _correct answer_ To do this properly, first measure around the waist (at the level of the belly button) while relaxed. Next, measure the hips around the largest part of the buttocks. Finally, divide the waist measurement by the hip measurement. Desired hip-to-waist ratio in males: _correct answer_ less than 0.9 Desired hip-to-waist ratio in females: _correct answer_ less than 0.8 In males excess fat stored within abdominal tissues interferes with: _correct answer_ insulin effectiveness, increased blood clotting, blood vessel constriction, and inflammation, leading to increased risk for hypertension, cardiovascular disease, and type 2 diabetesIn females, the fat around the hips and thighs: _correct answer_ is less of a health issue but more difficult to shed. Menopause has the fat in women's bodies shift to more of the apply shape which increases women's risk for: _correct answer_ cardiovascular disease, hypertension, and diabetes Nature _correct answer_ genetic factor nurture _correct answer_ environmental factor genes account for % of an individual's body weight _correct answer_ 70"thrifty" metabolism _correct answer_ fewer calories than normal are used to maintain body function (more prone to weight gain) Set point theory: _correct answer_ each of us has a genetically predetermined body weight and that the body will resist change beyond this set point. Fat Cell Development _correct answer_ is another biological factor related to our weight. Once a fat cell is formed, it will always be present. Further, our bodies are predisposed to want to fill the fat cells. While it is possible to shrink the size of fat cells, we cannot get rid of fat cells through dieting. Sex, age, race, and ethnicity also play key roles in our body composition. 3 key components to weight loss and weight maintenance: _correct answer_ - control of calories - physical activity - behavior modificationControlling calories: _correct answer_ change the way you think about weight loss. Think in terms of lifestyle changes (in relation to food and dietary intake). Good goal for weight loss: _correct answer_ 1-2 pounds per week No less than calories per day for females and calories per day for males _correct answer_ 1200, 1500 Label reading: _correct answer_ process of comparing labels on similar products in terms of serving size, number of calories per serving, and the amount of fat per serving portion:_correct answer_ the amount of food YOU choose to eat serving size: _correct answer_ the recommended portion of food to be eaten Physical activity: _correct answer_ any form of movement that causes your body to use energy. can decrease stress level, improve your mood, increase productivity, maintain bone health, and increase lean body mass. recommended daily physical activity amount: _correct answer_ 60-90 minutes + 10,000 steps. (may be done in increments not all at once) Behavior modification: _correct answer_ describes how certain factors (behaviors) can prevent us from reaching our weight loss goals.Behavior modification strategies: _correct answer_ chain breaking, stimulus control, cognitive restructuring, contingency management, self-monitoring chain breaking: _correct answer_ breaking the tie that connects two or more behaviors that encourage overeating. Example: munching on snacks while watching TV, limit yourself to eating only in the kitchen while seated at the table. _correct answer_ chain breaking Stimulus control: _correct answer_ finding ways to avoid temptation when we are hungry or bored Example: not buying convenience foods you are fond of or limitingyourself to one small piece of chocolate daily. _correct answer_ stimulus control Cognitive restructuring: _correct answer_ changing your frame of mind regarding foo. Example: rather than turning to food when you are stressed, you decide to exercise instead. After exercise, if you still want to eat something allow yourself a small portion of that food. _correct answer_ cognitive restructuring Contingency management: _correct answer_ preparing for situations that might trigger over eating Example: party or donuts at the office. Offer to bring a healthy low-fat coffee cake instead of a box of donuts. _correct answer_Contingency management Self-monitoring: _correct answer_ keep a diary for several days, recording what you eat, when you eat it, how you felt, and where you were when you ate. Reveals patterns that may be affecting your weight loss efforts. BMI of 30, or 27 _correct answer_ morbid obese Drastic weight loss measures: _correct answer_ (1) medications, (2) extremely low-calorie diets, and/or (3) surgery. Medications: _correct answer_ 3 classes: amphetamines, appetite reduction drugs, and fat absorption inhibitorsAmphetamines: _correct answer_ stimulate the central nervous system and burn calories (used short term as they can develop a dependency) Meridia is an FDA approved _correct answer_ amphetamine to decrease hunger sensations Orlistat is FDA approved _correct answer_ medication to decrease fat absorption by inhibiting lipase enzymes from breaking down fat in the small intestine. Result is 1/3rd ingested fat not being absorbed. Extremely low-calorie diet: _correct answer_ approach of consuming only 400-800 calories per day. (often entails low carb, high protein, or liquid meals) Surgery:_correct answer_ often the last resort when the other two treatments have failed. Gastric banding: _correct answer_ a surgical means of producing weight loss by restricting stomach size with a constricting band that can be inflated or deflated to control the amount of food a person can consume and still feel comfotable Gastroplasty (aka stomach stapling): _correct answer_ reducing the stomach capacity and bypassing a small portion of the small intestine. The stomach can now only hold 30 milliliters or the volume of 1 egg. Majority of individuals who undergo this surgery lose 50% of their weight: _correct answer_ gastroplasty Gastric balloon:_correct answer_ a ballon made out of soft silicone is inflated after being inserted through your esophagus into the stomach. (takes about 30 minutes with no surgery required) Balloon is inflated to about the size of a grapefruit and removed after about 6 months. Key is to learn lifestyle changes. underweight _correct answer_ BMI 18.5 Fad diet: _correct answer_ emphasizes one food group and includes many gimmicks Characteristics of Fad diet: _correct answer_ 1. promote quick weight loss (normally water weight not fat loss) 2. celebraties or actors used to impersonate medical personnel 3. food selections are limited and you cut out one or more food groups 4. expensive and you have to purchase their supplies 5. cure all 6. don't recognize role of exercise or behavior modifications in weight lossfad diet categories: _correct answer_ 1. moderate calorie restrictions 2. carbohydrate focused 3. low-fat 4. novelty Moderate calorie restrcition: _correct answer_ limits calories to per day. (i.e. weight watchers, jenny craig, 's ultimate weight solution, and dieting for dummies Low Carbohydrate: _correct answer_ sever carbohydrate restriction, which causes the body to turn to stored glycogen and protein for energy. (i.e. atkins, south beach, zone, and nutrisystem) Low Fat: _correct answer_ diet eliminates animal protein sources and oils. The focus is on fruit, vegetables, and grains. This can be a very healthful way of eating but withfat restrcted to ,20% of calorie intake, it can get very monotonous.(i.e. the ornish or pritikin diets, t-factor diet, and eat more weigh less) Novelty: _correct answer_ diet focuses on a gimmick. They promote certain foods or types of foods as having special weight loss qualities. There is no scientific evidence to back up any claims. (examples: the cabbage soup diet, the beverly hills diet, and the cookie diet)