EXSC 505 MODULE 5 PRACTICE TOPICS:
FLEXIBILITY AND TESTING METHODS 2026
◉ Physical Environment and Obesity. Answer: technological
developments-->convenience-->easier to be unhealthy and increases
sedentary time
◉ Basal Metabolic Rate. Answer: expressed as the number of
calories needed to maintain life
◉ 1 pound of body fat. Answer: 3500 calories
◉ Metabolic Syndrome. Answer: opposite of metabolic fitness;
includes BP>130/85, fasting blood sugar level of >100, blood
triglycerides of >100, low blood HDL levels
◉ Effects of Obesity on Society. Answer: $14 billion on productivity
losses, $54 billion on obesity-related chronic diseases, $67.5 billion
on inactivity cost
◉ Weight Management. Answer: diet alone, physical activity alone;
regular PA with diet modification=most effective method for weight
loss
,◉ Dieting Only for Weight Loss. Answer: majority of weight loss that
occurs is attributed to loss of lean tissue
◉ PA Guidelines Only for Weight Loss. Answer: essential nutrient
needs and caloric deficit for lean mass gains are not met
◉ Guidelines for Losing Body Fat. Answer: should lose 1-2 pounds
per week; create a caloric deficit (eat less or exercise more than your
caloric intake); must be behavioral goal-oriented than outcome-
oriented; eat 500 calories less than normal per day to lose weight
consistently
◉ Healthy Eating Patterns. Answer: restrict calories in moderate
amounts rather than making large reductions, eat less fat, restrict
empty calories, increase complex carbs, learn cravings vs hunger,
develop personal habits to help you make better choices
◉ Small Changes Effective for Weight Loss. Answer: eat breakfast
daily, smaller more frequent meals with less fat and empty calories
and more complex carbs, understand cravings vs hunger, adapt a
mindful approach to eating, paced breathing, use smaller plates and
taller glasses, request support from friends and family, avoid
negative self-talk
◉ Problems with Fad Diets. Answer: weight loss is often water loss,
supplements may be dangerous, diet may lack essential nutrients,
, metabolism may slow down if caloric intake is very low, artificial
sweeteners and substitute fats are not a long-term answer, most do
not work for people in the long-term
◉ Behavioral Change Principles for Weight Loss. Answer: set
realistic behavioral goals, moderation in behavior, consistency in
behavior, social support, self monitoring, regular doctors visits can
validated healthy weight loss and monitor other medical conditions
◉ Weigh-Ins. Answer: critical for weight loss, once a week, every
week or every other week. Same day of the week, around the same
time of day, first thing in the morning after using the toilet with no
clothing. Before eating or drinking.
◉ Interpreting Weigh-Ins. Answer: gains will happen, fluctuation is
normal, take results and look through diets and PA logs to compare
results, write down what works for you and what doesn't
◉ Weight Loss Considerations. Answer: the first pounds lost will be
relatively easy and go fast; first few months=5-10% of body weight
(only if compliant); weight loss plateaus are inevitable; 97% of
people regain weight loss within 3 years; 2/3 of people regain more
weight than they lost
◉ Mental Health and Weight Loss. Answer: addresses the cause of
weight gain, strategies to handle lapses, therapies for coping with
FLEXIBILITY AND TESTING METHODS 2026
◉ Physical Environment and Obesity. Answer: technological
developments-->convenience-->easier to be unhealthy and increases
sedentary time
◉ Basal Metabolic Rate. Answer: expressed as the number of
calories needed to maintain life
◉ 1 pound of body fat. Answer: 3500 calories
◉ Metabolic Syndrome. Answer: opposite of metabolic fitness;
includes BP>130/85, fasting blood sugar level of >100, blood
triglycerides of >100, low blood HDL levels
◉ Effects of Obesity on Society. Answer: $14 billion on productivity
losses, $54 billion on obesity-related chronic diseases, $67.5 billion
on inactivity cost
◉ Weight Management. Answer: diet alone, physical activity alone;
regular PA with diet modification=most effective method for weight
loss
,◉ Dieting Only for Weight Loss. Answer: majority of weight loss that
occurs is attributed to loss of lean tissue
◉ PA Guidelines Only for Weight Loss. Answer: essential nutrient
needs and caloric deficit for lean mass gains are not met
◉ Guidelines for Losing Body Fat. Answer: should lose 1-2 pounds
per week; create a caloric deficit (eat less or exercise more than your
caloric intake); must be behavioral goal-oriented than outcome-
oriented; eat 500 calories less than normal per day to lose weight
consistently
◉ Healthy Eating Patterns. Answer: restrict calories in moderate
amounts rather than making large reductions, eat less fat, restrict
empty calories, increase complex carbs, learn cravings vs hunger,
develop personal habits to help you make better choices
◉ Small Changes Effective for Weight Loss. Answer: eat breakfast
daily, smaller more frequent meals with less fat and empty calories
and more complex carbs, understand cravings vs hunger, adapt a
mindful approach to eating, paced breathing, use smaller plates and
taller glasses, request support from friends and family, avoid
negative self-talk
◉ Problems with Fad Diets. Answer: weight loss is often water loss,
supplements may be dangerous, diet may lack essential nutrients,
, metabolism may slow down if caloric intake is very low, artificial
sweeteners and substitute fats are not a long-term answer, most do
not work for people in the long-term
◉ Behavioral Change Principles for Weight Loss. Answer: set
realistic behavioral goals, moderation in behavior, consistency in
behavior, social support, self monitoring, regular doctors visits can
validated healthy weight loss and monitor other medical conditions
◉ Weigh-Ins. Answer: critical for weight loss, once a week, every
week or every other week. Same day of the week, around the same
time of day, first thing in the morning after using the toilet with no
clothing. Before eating or drinking.
◉ Interpreting Weigh-Ins. Answer: gains will happen, fluctuation is
normal, take results and look through diets and PA logs to compare
results, write down what works for you and what doesn't
◉ Weight Loss Considerations. Answer: the first pounds lost will be
relatively easy and go fast; first few months=5-10% of body weight
(only if compliant); weight loss plateaus are inevitable; 97% of
people regain weight loss within 3 years; 2/3 of people regain more
weight than they lost
◉ Mental Health and Weight Loss. Answer: addresses the cause of
weight gain, strategies to handle lapses, therapies for coping with
