Chapter 9 - Body Composition Flashcards
What is body composition?
It is the amount of fat, muscle, bone and water in the body.
What is energy balance?
Calories inputted or consumed vs calories used
Which food group has the highest number of calories per gram?
Fat
How many calories are in one pound of fat?
3500
When we take in more calories than our body needs, what happens?
The body stores the calories as fat
What does Health Canada recommend as the required amount of physical activity per week?
150 minutes of moderate to vigorous activity.
What is the recommended additional amount of activity to maintain ongoing sustained weight control?
+200-300 more minutes
ie 350-450 minutes per week total
What two factors impact energy output?
- Metabolic rate
- activity level
What is metabolism?
The rate at which the body burns calories/energy through baseline body functions and during physical activity.
What is RMR?
Resting Metabolic Rate
- the amount of energy burned to maintain body functions while at rest.
What % of our daily expenditure of energy is through RM activities?
70%
The more muscle tissue in a body, the ___________ calories burned with every activity.
More
The more muscle tissue in a body, the __________ their metabolic rate.
Higher
Gram for gram, ___________ provides double the amount of energy than __________ or _______________.
Fat
Carbs
Protein
What 5 factors affect metabolic rate?
- body composition (amount of fat and muscle)
- age
- gender
- ethnicity
- physical conditions - such as pregnancy
The greater the muscle mass, the ___________ the metabolic rate
Greater
Reduction in metabolic rate starts to decline at what age?
20 years
Who has slower metabolic rate - men or women?
Women
Metabolic rate __________ during childhood and adolescence.
Peaks/ is very high
Metabolic rate increases by _____ when a woman is pregnant.
15%
What percentage of all calories burned is due to baseline body functioning.
70%
What percentage of all calories burned is due to physical activity?
30%
If you eat the same amount and type of food but increase strength training, muscle mass will __________, metabolic rate will _____________, and the storage of fat will ____________.
Increase
Increase
decrease
True or false - muscle can turn into fat over time
False