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Lesson 10.1: Test Your Knowledge (14 Question Review Quiz) Quiz

Lesson 10.1: Test Your Knowledge (14 Question Review Quiz) Quiz

Lesson 10.1: Test Your Knowledge (14 Question Review Quiz) Quiz

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1. Cognitive Behavioural Therapy (CBT) is a therapy based on:
1
- Addressing unhelpful dysfunctional thoughts that may be influencing your mood and behaviours.
- Ignoring all the bad things and focusing on all the good things.
- Brain washing yourself into being happy.
- Being aware of your surroundings and being mindful.
2. Which are the following statements about being overweight are true?
1
- Obesity is a chronic disease state that requires long term management, education and support.
- For every 5 units increase of BMI above the normal range, there is a 30% increase in overall mortality.
- ome of the conditions associated with being overweight are type 2 diabetes, cancers, increased risk of stroke and heart attacks and osteoarthritis.
- All of the above.
3. You should focus on eating more:
1
- Nutrient dense, unprocessed and unrefined foods.
- Meals that are low in carbohydrates.
- Non starchy vegetables and less tropical fruits.
- All of the above.
4. Which is true about exercise?
1
- You have to exercise vigorously to lose weight.
- Eat within 30 minutes of exercise to increase your metabolism temporarily.
- You need to do 60 minutes of exercise a day to lose weight.
- High intensity Interval Training (HIIT) is only for really fit people?
5. What are some of the things you should NOT do when you are going to a restaurant to avoid overeating?
1
- Plan ahead, and look at the menu on the internet before going.
- Try and have a say in the restaurant choice and avoid set menus or buffets
- Enjoy the night. Eat whatever you want as you deserve a break.
- Minimise alcohol and try and be the designated driver to avoid drinking to excess.
6. Which strategy is NOT helpful in preventing overeating and hunger?
1
- Eating in the car on the way to work as time efficiency means you can get to work earlier and then leave earlier.
- Waiting 10 minutes before getting a 2nd serve to allow the satiety hormones to kick in.
- Turning off the TV and computer and eating at your table.
- Leaving food on your plate because you are no longer hungry.
7. Which is NOT one of the reasons why you weight regain after losing weight?
1
- Your hunger hormones go up as it believes it is in famine mode.
- Your body must maintain a high intensity exercise regime and a “crash diet” to keep the weight off.
- Your body is more efficient and hence uses less energy and therefore stores the excess as fat.
- Your body has a weight level which it is most comfortable at and does not like to change from it.
8. Which statement is true about set points?
1
- Your set point is the highest adult weight you have been excluding your pregnancy weight (if you are a woman).
- It takes less than a year to be able to change your set point.
- When you lose weight and you weight regain, your set point can never be changed upwards to make a new set point.
- Diet and exercise are the only 2 factors in influencing changing your set point.
9. Which one of these are common cognitive thinking errors?
1
- Black and white thinking
- Mind-reading
- All of the above
- Catastrophising
10. Which one of these thoughts are an example of dysfunctional thinking related to weight?
1
- I weigh 100kg, it will require support and effort to lose and keep this weight off.
- Eating the right foods, requires planning and organisation
- Nobody at work wants to be friends with overweight people.
- I don’t like sweating and being hot when I exercise.
11. Identifying your emotions, can help you prevent non-hungry overeating because:
1
- You can replace unhelpful thoughts with more realistic ones.
- You can pre-plan or have a strategy in place in expectation of that emotion.
- You can work on improving your response to your emotion by being aware of your usual unhelpful response.
- All of the above.
12. Which is NOT an example of altered body image behaviours?
1
- Body avoidance
- Body checking
- Body attack
- Negative predictions about yourself
13. What helpful things can you do at work to help reduce overeating?
1
- Starve yourself all day from the time you get in the office to the time you leave.
- Get support from your colleagues. Ask your co-workers not to leave bad food around and to bring healthier snacks to morning tea.
- Lock yourself in your office or work station at lunch time to avoid bring tempted by your colleagues food
- Trying everything at morning tea in the fear of offending people who have brought in the food.
14. Which of the following non-weight goals are true?
1
- I can only buy new clothes when I finish all my weight loss.
- Being fitter does not help my health unless I lose weight.
- Losing 5-10% of your weight, adds at least 10 years to your life.
- I need to lose 30% of weight to reduce the load off my knees by 8%.

Module 10: Preventing Weight Regain

Lesson 10.2: Developing Long Term Weight Management Skills

Back to: Lesson 10.1: Test Your Knowledge (14 Question Review Quiz)

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