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Certified Nutrition Coach > Ch 5: Energy Balance and Metabolism > Flashcards

Ch 5: Energy Balance and Metabolism Flashcards

1
Q

Chemical Processes within a living organism that provide energy

A

Metabolism

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2
Q

Storage form of Glucose

A

Glycogen

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3
Q

What is a chemical compound that provides energy to to drive muscle contraction, transmission of nerve impulses and chemical reactions that facilitate life

A

Adenosine Triphosphate (ATP) - The energy currency of life

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4
Q

ATP consists of:

A

Adenosine molecule bonded to 3 Phosphate Groups

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5
Q

Estimated calorie needs per day, by age, sex, and physical activity level.

A

Total Daily Energy Expenditure (TDEE)

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6
Q

Total number of calories required

A

Age, sex, and physical activity level, thermic effect of feeding (TEF), resting metabolic rate (RMR), and non-exercise activity thermogenesis (NEAT)

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7
Q

Relationship between Heat and Energy (Mechanical, Electrical or Chemical) and how these are converted into one another

A

Thermodynamics

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8
Q

First Law of Thermodynamics

A

Law of Conservation of Energy
Energy can be transferred from one form to another

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9
Q

Energy for Survival

A

Basal Metabolic Functions

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10
Q

Calories burned during the digestion and processing of food

A

TEF

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11
Q

Non-Exercise Activity Thermogenesis

A

NEAT

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12
Q

Calories burned during exercise and physical activity

A

TEA

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13
Q

Energy Out

A

Resting Metabolic Rate (RMR)
Thermic Effect of Feeding (TEF)
Thermic Effect of Activity (TEA)
Non-Exercising Activity Thermogenesis (NEAT)

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14
Q

Total number of calories burned when the body is completely at rest

A

Resting Metabolic Rate (RMR) also known as Basal Metabolism

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15
Q

What does Resting Metabolic Rate (RMR) support?

A

Breathing, Circulating Blood, Organ Functions and Basic Neurologic functions

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16
Q

Low Metabolic Rate

A

Low Thyroid Hormone production, High percentage of Body Fat and Low level of Lean Body Mass, Age

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17
Q

High Metabolic Rate

A

High Thyroid Hormone production, High level of Lean Body Mass (Muscle)

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18
Q

Percentage of calories burned during Thermogenic Effect of Food (TEF)

A

10% Consuming, Digesting and Utilising Food (protein is the most)

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19
Q

Accounts for the most variability of Energy Expenditure

A

Thermic Effect of Activity (TEA) 15 - 30% of energy burned

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20
Q

All Energy expended that is not sleep, eating or exercising

A

Non-Exercise Activity Thermogenesis (NEAT)

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21
Q

One Metabolic Equivalent (MET)

A

One MET is often used to describe RMR and energy expenditure. One Metabolic Equivalent (MET) = 3.5 ml O2 / Kg/min. METs can be used to prescribe exercise training intensities

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22
Q

Light Intensity Activities

A

Less than 3 METS
Sleeping, watching TV, light walking

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23
Q

Moderate Activities

A

MET 3 - 6
Bicycling, Moderate walking, Calisthenics

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24
Q

Vigorous Activities

A

Over 6 METS
Jogging, Pushups, pullups, Running in place, Jump rope

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25
Q

Metabolic rate when sleeping

A

Reduced by 15%

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26
Q

Short Sleep Patterns

A

Increased Obesity Risk
Hormonal response, Appetite, Food Choices and RMR

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27
Q

Effects of Sleep Deprivation

A

An increase in insulin resistance at a cellular-signalling level and increased glucose, insulin and cortisol.
Sleep-deprived individuals consume more calories from fatty foods versus protein.
Sleep-deprived people may also experience a decrease in plasma leptin and an increase in ghrelin, which increase hunger and appetite.
Even a single night of total sleep deprivation can influence energy expenditure and metabolism.

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28
Q

Hormone that increases appetite

A

Ghrelin

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29
Q

Hormone that decreases appetite

A

Leptin

30
Q

Hormones that affect Energy Out

A

Thyroid Hormone, Cortisol and Testosterone

31
Q

The biological process of combining free fatty acids with Glycerol to form Triglycerides

A

Lipogenesis

32
Q

Biological process of breaking down stored triglycerides into free fatty acids and Glycerol

A

Lipolysis

33
Q

Process of breaking down the glycogen molecule into its individual glucose units for entry into the energy pathways

A

Glycogenolysis

34
Q

A metabolic pathway that results in the generation of glucose from non-carbohydrate carbon substrates such as Lactate, Glycerol and Glucogenic Amino Acids

A

Gluconeogenesis

35
Q

Thyroid Hormone stimulation of Metabolism

A

Increased Oxygen consumption and rates of ATP breakdown. When Thyroid Hormones are elevated, fat loss is enhanced

36
Q

Hyperthyroidism Effects

A

Increased resting energy expenditure
Weight Loss
Reduced Cholesterol Levels
Increased Lipolysis and Gluconeogenesis

37
Q

Cortisol

A

Stress Hormone released by Adrenal Glands
Glucocorticoid
Rapidly Increases Blood Glucose Levels
Works against Insulin, keeps blood glucose elevated by Gluconeogenesis

38
Q

Effect of Testosterone

A
  • Testosterone is a hormone that plays a key role in carbohydrate, fat and protein metabolism. It has a major influence on body-fat composition and muscle mass in men.
  • Testosterone helps control pathways involved in glycolysis, glycogen synthesis and lipid and cholesterol metabolism
39
Q

Testosterone Deficiency

A

Increased fat mass (central adiposity in particular), reduced insulin sensitivity and impaired glucose tolerance, which may be related to diabetes and risk for heart disease

40
Q

Factors involved in Energy In

A

Appetite
Environmental factors
Psychological factors
Individual Variation
Food Processing

41
Q

Factors involved in Appetite

A

Food in Stomach
Leptin and Ghrelin production
Social Factors
Activity Level

42
Q

Hormones in the control of appetite

A

Leptin, CCK, Ghrelin and PPY

43
Q

Hormone produced by adipose cells that decreases appetite when released. Leptin sends a signal to the brain signaling that enough food has been consumed and appetite should be inhibited. Leptin is supposed to tell the brain that we have reached a state of desired caloric intake and how many calories are stored

A

Leptin

44
Q

Low Leptin Levels

A

Induce Appetite, suppresses energy expenditure, thyroid and reproductive hormones and Immunity
Leptin Resistance may play a role in Obesity

45
Q

Hormone produced by the stomach with small amounts produced by Small Intestine, Pancreas and Brain

A

Ghrelin (hunger hormone)

46
Q

Effects of Ghrelin

A
  • Stimulates Appetite, Increases Food Intake. promotes fat storage
  • Stimulates fat deposition and Growth Hormone Release
47
Q

Hormone released in the gastrointestinal system (Cells of the Upper Small Intestine) and is responsible for stimulating the digestion of fat and protein. Stimulates the Gallbladder to contract (bile)

A

Cholecystokinin (CCK)

48
Q
  • Neuropeptide hormone linked to the autonomic nervous system. Neuropeptides are small protein-like molecules used by neurons to communicate with each other
  • Helps stimulate the sympathetic nervous system, which stimulates appetite and fat storage (Beck, 2006).
A

NPY (Neuropeptide Y)

49
Q

Environmental Factors Influencing Energy Intake

A
  • Access/Availability to Food and Drinks
  • Desirability to Food and Drinks
  • Prices
  • Shopping Atmosphere
  • Marketing
  • Demand Side Effects
  • Individual Preferences to Food and Drink
50
Q

Mindful Eating

A
  • Eat when Hungry
  • Do not allow Emotions to Control Eating
  • Engage all 6 Senses
  • Modest Portions
  • Savor Small Bites
  • Eat Slow
  • Chew thoroughly
  • Do not skip meals
51
Q

Individual Factors that Affect Metabolism

A
  1. Body Composition (Lean body weight)
  2. Very Low Calorie Diets
  3. Age
  4. Brown Fat (Genetics)
  5. Food Allergies
  6. Lifestyle Habits
  7. Caffeine
  8. Thyroid Function
  9. Food Processing (Thermogenesis)
52
Q

Digesting, absorbing, transporting and storing the food you consume which takes calories

A

Thermogenesis

53
Q

Any procedure that alters food from its natural state.

A

Food Processing

54
Q

Types of Food Processing

A

Freezing, Drying, Milling, Canning, Mixing or adding Sugar, Fat, Salt or Additives

55
Q

Types of Energy Usage

A

Biosynthesis
Detoxification
Thermogenesis
Ion Transport
Muscle Contraction

56
Q

Three Primary Energy Systems

A

ATP-PC Phosphagen System (15 seconds)
Glycolysis (60 seconds)
Oxidative (180 seconds)

57
Q

Human storage of ATP

A

80-100 grams (a few seconds of high-intensity activity)

58
Q

ATP-PC System

A

adenosine triphosphate-phosphocreatine
Uses the energy released from the breakdown of phosphocreatine (also called creatine phosphate) Anaerobic

59
Q

It is the primary energy system used for all-out exercise.
- Limited amount stored in skeletal muscle
- Creatine kinase is the enzyme that breaks down phosphocreatine (PC) into creatine and an inorganic phosphate (Pi).

A

ATP-PC System

60
Q

Replenishment of PC Stores

A

After 2 Minutes of Rest

61
Q

Provides energy for medium to high-intensity bursts of activity that last from 10 seconds to 2 minutes

A

Anaerobic (glycolytic) system

62
Q

The breakdown (-lysis) of glucose through a series of enzymatic reactions. Glycolysis uses glucose in the blood or glycogen to form ATP rapidly without oxygen. If glucose is used, two ATPs are generated. If glycogen is used, three ATPs are formed.

A

Glycolysis

63
Q

Product of Glucose breakdown during Glycolysis (Anaerobic)

A

Lactate

64
Q

Pathway of Anaerobic Glycolysis (2-3 min of exercise)

A

Glucose -> Anaerobic Glycolysis -> Pyruvate ->Lactate
Lactic Acid (lactate + Hydrogen Ion)

65
Q

Pathway of Aerobic Glycolysis

A

Glucose->Pyruvate->Krebs Cycle->Electron Transport Chain - 36 ATP

66
Q

Ratio between the amount of carbon dioxide (CO2) produced in metabolism and oxygen (O2) used.

A

Respiratory Exchange Ratio (RER)
commonly measured during a VO2 max test

67
Q

Respiratory Exchange Ratio (RER) at rest

A

0.8

68
Q

RER that indicates that mix of fat and carbohydrates is the predominant fuel source

A

RER of 0.85

69
Q

RER that indicates that fat is the predominant fuel source

A

RER of 0.70

70
Q

RER that indicates that carbohydrates are the predominant fuel source

A

RER of 1.00 or more

71
Q

Breaking down fat for energy; does not directly

A

Fat Oxidation (Beta Oxidation)
Lipolysis (Free Fatty Acids and Glycerol) transported to the mitochondria as acetyl-CoA

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