ENS 331 Final Exam Questions And
Correct Answers.
(TDEE) Total Daily Energy Expenditure - Answer Resting Metabloic Rate (RMR)- 60-75% (1200-
1500kcal)
Thermic effect of physical Activity (TEPA) 15-30% (300-900 Kcal)
Thermic Effect of Food (TEF)- 10% of TDEE (200 kcal)
Obesity Likelihood? - Answer No obese parents: 10%
One obese parent 40%
Two obese parents: 80%
Methods to estimate TDEE - Answer 02 kinetics: Most accurate, expensive
Heart rate: fairly accurate
Movement: generally estimate
Hormonal Influence on HSL (Hormone sensitive lipase) - Answer Isulin-turns off HSL
Alpha Receptors- Turns off HSl
Cortisol- Turns on HSL
Beta receptors- Turn on HSL
HGH, estrogen, testosterone- turn on HSL
Leptin - Answer Produced in fat cells-regulate energy intake and appetite (signals brain to stop
eating and burn more calories.
Highest during sleeping (2-4 hours into sleep; inversly related to cortisol)
Food in GI track/blood=release (PNS control)-slow response (>20 min)
Counters effects of Neuropeptide Y (appetite stimulant)
Ghrelin - Answer Produced in stomach (1) & cellsaround pancreas. Increase hunger, slows
metabolism and reduces ability to burn fat
Methodology for completing a metabloic profile - Answer Goal is to shift focus from outcomes
, Decisions Balance Worksheet - Answer Identifies current knowledge and understanding
(Outcome)
list benefits or gains with making this change also the costs, sacrifices
Identifies problem-solving abilities (Process) list strategies to maximize perceived gains and to
minimize perceived losses.
GOAL: to sway your decision for change to a healthy behavior.
Fogg Behavioral change - Answer "road to blue path requires focus on proccesses, not
outcomes"
Shaper the enviroment-->change the enviroment (physical, social) very difficult to control
Shape the person----> build tiny habits that automate behavior
Fogg Behavior - Answer motivations are low, and you do it anyways, high ability
Sustainable behaviors exist on the bottom right corner--> SWEET SPOT (where motivation is low
and ability is high) -you want to get blue once and repeat until it is permanent then move onto
the next.
- Blue Path= goal of sustainable behavioral change (forming habits)
-emphasize adopting desirable behaviors (green/blue)
SMAART+ - Answer 3 types of goals
1. Outcome goals-->primary focus
2. Performance goals--> specifies end products of performance, usually expressed in terms of
personal achievement-->what you need to do to achieve your goal
3. Process goals--> the periodic task that must be completed to attain performance goal (what i
need to do daily)
Guidelines--
1. Always set goals
2. set challenging, yet manageable goals--> build self-efficacy
3. Encourage goals that can be achieved between 60--80% of time.
SMAART (letters) - Answer S= Specific
Correct Answers.
(TDEE) Total Daily Energy Expenditure - Answer Resting Metabloic Rate (RMR)- 60-75% (1200-
1500kcal)
Thermic effect of physical Activity (TEPA) 15-30% (300-900 Kcal)
Thermic Effect of Food (TEF)- 10% of TDEE (200 kcal)
Obesity Likelihood? - Answer No obese parents: 10%
One obese parent 40%
Two obese parents: 80%
Methods to estimate TDEE - Answer 02 kinetics: Most accurate, expensive
Heart rate: fairly accurate
Movement: generally estimate
Hormonal Influence on HSL (Hormone sensitive lipase) - Answer Isulin-turns off HSL
Alpha Receptors- Turns off HSl
Cortisol- Turns on HSL
Beta receptors- Turn on HSL
HGH, estrogen, testosterone- turn on HSL
Leptin - Answer Produced in fat cells-regulate energy intake and appetite (signals brain to stop
eating and burn more calories.
Highest during sleeping (2-4 hours into sleep; inversly related to cortisol)
Food in GI track/blood=release (PNS control)-slow response (>20 min)
Counters effects of Neuropeptide Y (appetite stimulant)
Ghrelin - Answer Produced in stomach (1) & cellsaround pancreas. Increase hunger, slows
metabolism and reduces ability to burn fat
Methodology for completing a metabloic profile - Answer Goal is to shift focus from outcomes
, Decisions Balance Worksheet - Answer Identifies current knowledge and understanding
(Outcome)
list benefits or gains with making this change also the costs, sacrifices
Identifies problem-solving abilities (Process) list strategies to maximize perceived gains and to
minimize perceived losses.
GOAL: to sway your decision for change to a healthy behavior.
Fogg Behavioral change - Answer "road to blue path requires focus on proccesses, not
outcomes"
Shaper the enviroment-->change the enviroment (physical, social) very difficult to control
Shape the person----> build tiny habits that automate behavior
Fogg Behavior - Answer motivations are low, and you do it anyways, high ability
Sustainable behaviors exist on the bottom right corner--> SWEET SPOT (where motivation is low
and ability is high) -you want to get blue once and repeat until it is permanent then move onto
the next.
- Blue Path= goal of sustainable behavioral change (forming habits)
-emphasize adopting desirable behaviors (green/blue)
SMAART+ - Answer 3 types of goals
1. Outcome goals-->primary focus
2. Performance goals--> specifies end products of performance, usually expressed in terms of
personal achievement-->what you need to do to achieve your goal
3. Process goals--> the periodic task that must be completed to attain performance goal (what i
need to do daily)
Guidelines--
1. Always set goals
2. set challenging, yet manageable goals--> build self-efficacy
3. Encourage goals that can be achieved between 60--80% of time.
SMAART (letters) - Answer S= Specific
