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📖 Theory Guide →
Energy Balance · Causes · Hormones · Nutrition · Training · Goals · Behavior
Chapter 12 Theory Quiz
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—MCQ (20)
—Fill-In (5)
—T/F (5)
Part A — Multiple Choice
20 Questions · 1 pt each
Part B — Fill in the Blank
5 Questions · 1 pt each
Part C — True / False
5 Questions · 1 pt each
Chapter 12 Case Studies
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Case Studies (Multiple Choice)
7 Cases · 35 Questions · 1 pt each
Mifflin-St. Jeor REE (most testable formula)
| Sex | Equation (kcal/day) |
|---|---|
| Males | (10 × kg) + (6.25 × cm) − (5 × age) + 5 |
| Females | (10 × kg) + (6.25 × cm) − (5 × age) − 161 |
Conversions & contextlb → kg ÷ 2.2 · in → cm × 2.54 · REE ≈ 75% of total energy expenditure (TEE)
Cardiorespiratory FITT
| F | ≥3–5 days/week |
|---|---|
| I | Moderate, below VT1 (talk test; RPE 12–13 / 20, 3–4 / 10) |
| T | 30–60 min/day (shorter bouts OK) |
| T | Low-impact, rhythmic, large-muscle |
Muscular FITT
| F | 2–3 days/week, rest day between |
|---|---|
| I | 60–70% 1-RM, 8–12 reps, 2–4 sets |
| T | 20–30 min full body |
| T | All major groups; free weights/machines |
Activity Dose–Response
| Goal | Amount |
|---|---|
| Prevent weight gain / modest loss | 150–250 min/week |
| Clinically significant loss | 250–300 min/week (~2,000 kcal/wk) ≈ 20 mi/wk |
| ~150 min/week (no diet change) | 4.4–6.6 lb (2.0–3.0 kg) loss |
| 225–420 min/week | 11–16.5 lb (5.0–7.5 kg) loss (12–18 wks) |
| Maintain reduced weight | >300 min/week; ACSM ~60 min/day |
Pharmacology & Surgery
| Pharmacotherapy | BMI ≥30, or ≥27 + ≥1 comorbidity |
| Phentermine | Short-term only, <3 months |
| FDA discontinue | <5% loss after 16 weeks |
| Bariatric surgery | BMI ≥40, or ≥35 + ≥1 comorbidity |
| Surgery regain | ~5–20% regain weight |
Key Numbers
Energy balance~3,500 kcal per 1 lb fat; 500 kcal/day deficit ≈ 1 lb/week; ADA: 500–1,000 kcal/day deficit → 1–2 lb/week
Weight stability<3% change = stable; ≥5% = clinically significant
Realistic goal5–15% loss (5–10% improves comorbidities); ~2–3 lb/month
Protein RDA46–56 g/day, or 10–35% of calories
Hormones & Causes
GhrelinStomach "hunger hormone" — stimulates appetite
Peptide YY / CCK / GLP-1Gut hormones that produce satiety (reduce appetite)
BMI heritability40–70%; genes <5% of variation; activity cuts genetic risk ~40%
OSA58% of moderate-to-severe cases due to obesity
NEATNon-exercise activity thermogenesis; excess sitting = +100 kcal/day