Chpt 7 Energy Expenditure Flashcards by Jade Ring

What percent of adults are affected by obesity-related health consequences

60%

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Metabolic process in which body burns calories to produce heat

Thermogenesis

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What are the 3 general purposes that the body uses energy

Basal metabolism, Physical Activity, Digestion

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What is the fourth minor form of energy output?

Refers to the production of heat in response to dietary patterns or environmental temperature

Adaptive thermogenesis

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Define Basal Metabolism (BMR)

Minimal amount of calories expended in a fasting state to keep the body alive

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Does BMR include digestion

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If a person is not resting nor fasting this metabolic rate is used

Resting Metabolic Rate

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Which is high Basal or Resting Metabolic rate?

RMR

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What is the main factor in BMR

Lean body mass (LBM)

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People with higher amounts of LBM have Higher or Lower BMR. Why?

Higher, lean body tissue is or metabolically active than adipose tissue

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Do over weight people have high amounts of lean body mass?

Yes, it is needed to support the fat tissue

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What percent of the total energy expenditure is from the BMR?

60 - 80 %

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What does low calorie intake do to basal metabolism?

What does this cause

Decreases it.

With a low BMR the body needs less calories

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How does exercise help BMR

Exercise increases lean body mass which increases BMR

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What are the 2 catagories of calorie expenditure from physical activity.

How do they differ?

EAT Exercise-activity Thermogenesis
Physical activity

NEAT Non Exercise-activity Thermogenesis
Body posture, ambulation, spontaneous movements; fidgeting

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The bodys use of energy to digest food and absorb and metabolize the nutrients consumed.

Thermic Effect of Food

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What is the Thermic Effect of Food (TEF) in percentage for the following

Fat
Carb
Protein

0 - 3 %
5 - 10%
20 - 30%

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Define Adaptive thermogenesis

Non voluntary muscle movements.

Example is shivering

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What type of adipose tissue participantes in thermogenesis

Brown adipose tissue

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Why is brown adipose tissue brown

High number of mitochondria

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Factors that increase Basal Metabolic Rate

Acute injury or illness
Certain Medical Conditions 
Excess thyroid hormones
Being Tall
Increased body temperature 
Lean body mass
Periods of growth
Post exercise recover
Stimulate drugs: Caffine
Stress

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Factors that decrease Basal Metabolic Rate

Insufficient thyroid hormone production
Short in height
Starvation or very low calorie diet

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What are the main components of energy balance?

Energy in & Energy out

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How is the energy content of food determined and expressed?

Determined by a bomb calorimeter

Expressed in Kilocalories

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What are the main purposes for which the body uses energy?

BMR, Physical Activity, Digestion

The amount of energy our body uses can be measured by both direct and indirect

Calorimetey

What is a kilocalorie?

The amount of heat required to raise the temperature of 1 kilogram of water 1 degree Celsius

Describe the process of direct calorimetry

Person put in small room 24 hrs any body heat released will raise the temperature of a layer of water surrounding the chamber.

Describe the process of indirect calorimetry Is this process more or less common than direct calorimetry

A person puts a device in their mouth to measure amount of oxygen taken in and carbon dioxide released. More common

The human body uses 1 liter of oxygen to yeild about how many calories

4.85

What does EER stand for?

Estimated Energy Requirements Used to estimate the energy intake needed to match the energy use of an average person in a specific life stage.

EER calculation is based on which 5 factors

``` EER estimated energy requirements Age Physical Activity Weight Height ```

Red flags that body weight maybe contributing to poor health (5)

``` Hypertension Hypercholesterolemia Family history of obesity Apple shapped upper body ( Android fat Dist.) Hyperglycemia ```

Weight divided by height squared

BMI

What is the value of BMI that indicates over weight What is the value for obesity

25 30

What is a healthy BMI

18.5 - 24.9

Average body fat for men | Average body fat fir women

18 - 24 25 - 31

How is body density calculated

Divide body mass by body volume

What is the most accurate why to measure body volume?

Underwater (hydrostatic) weighing

What is the Bod Pod?

Air displacement machine for measuring a persons body volume

Skinfokd measurements estimate?

Total body fat content

This analysis is used to measure body fat by sending electronic impulses through the fat pads on your feet.

Bioelectrical impedance analysis

What is android obesity

Apple shapped body

How is BMI determined?

Weight in kilos Divided by height in meters Squared

What numbers for male and female are associated with a high fat percentage?

Men 25 + Women 32+

Waist circumference associated with obesity Mens & Womens

40in+ 35in +

3 methods by which body fat can be estimated

Dual energy X ray absorptiometry Bioelectrical impedance Skinfold Measures

Diseases associated with obesity

``` Gallstones sleep apnea HEART DISEASE HYPERTENSION CANCERS DIABETES ```

An energy imbalance that causes weight gain is called

Obesogenic

The theory that changes in energy metabolism and appetite work to maintain a steady body weight through adult hood

Set point theory

Which hormone made by adipose tissue in proportion to total fat stores in the body that influences long-term regulation of fat mass. Also influences appetite and release of insulin

Leptin

Does leptin increase or decrease appetite

Decrease

What happens to leptin levels as weight increases or decreases

Leptin levels are proportionate to weight/ adipose tissue

As weight is lost do we need more or less calories to engage in weight bearing activities?

Less

As weight loss occurs the body increases the activty of the enzyme ________ ________ which permits fat entry into the cells

Lipoprotein lipase

Characteristics of an appropriate weight control program

``` Rate of weight loss Flexibility Dietary Patterns Behavior Change Overall Health ```

6 core elements of the Dietary Guidelines

Eat a variety of foods. Maintain ideal weight. Avoid too much fat, saturated fat, and cholesterol. Eat foods with adequate starch and fiber. Avoid too much sugar. Avoid too much sodium. If you drink alcohol, do so in moderation

To lose 1 lb of fat per week how many less calories should you intake

500

Calorie Creep, what is it?

Maintaining the low level of calories to lose weight is hard and you may begin to start eating extra calories

Behavioral strategies for weight loss.

Chain-Break: 2 unhealthy activities linked together Stimulus Control: Removing unhealthy temptation Cognitive restructuring: Dealing with Emotional Triggers in a healthy way; learning moderation Self-Monitoring: Paying attention to foods consumed and exercise habits Contingency Management: Preparing for situations where over eating may occur.

How is underweight defined

BMI under 18.5

For substantial health benefits adults should engage in _____ - _____ minutes per week of moderate Or _____ - ______ minutes of vigorous intensity

150 - 300 75 - 150

What does insufficiently active mean

Engage in physical activity but less than 150 minutes per week moderate Or less than 75 minutes of vigorous activity

Active physical activity is defined as ____ - ______ minutes of moderate activity

150 - 300

Highly active is defined as _____ minutes plus per week

300

3 components of aerobic activity

Intensity, frequency, duration

MHR stands for

Maxium heart rate

50 - 60 % MHR

Heart health zone

60 - 70 MHR

Weight- management zone

70 - 80% MHR

Aerobic zone

80 - 90 % MHR

Anaerobic zone

To determine age predicted MRH you:

Subtract age from 220

Bone strengthening activities are AKA | List some

Weight bearing / weight loading Jumping, running, brisk walking, weight lifting

Do reaearch studies support that flexibility training prevents injury or muscle soreness from aerobic or strength training exercises

When cells use stored ATP what compound is used to resupply it?

Phosphocreatine

How does phosphocreatine resupply ATP?

It rebuilds it

If no other source of energy were available, how long could phosphocreatine maintain muscle contractions?

15 seconds

Advantage of phosphocreatine | Disadvantages

Advantage: Instant activation of to replenish ATP Disadvantages: Only small amounts are stored in the muscles

Most useful form of carbohydrate fuel:

Simple sugar, Glucose

What is glucose stored as:

Glycogen

Where is glycoen stored:

Liver and muscle cells

How is blood glucose maintained?

Breakdown of liver glycogen

Can glucose be broken down in the absence of oxygen ( Anaerobic Environment)

Yes

What is glucose that has been broken down into a three-carbon compound?

Pyruvate or pyruvic acid

In an Anaerobic condition can glucose be fully broken down?

How is lactic acid formed?

In an Anaerobic condition when pyruvates dont exit the muscle.

Cells derive energy from the ______ of nutrients such as glucose

Oxidation

What is the process called that oxidizes glucose to pyruvate?

Glycolysis

What do triglycerides metabolize into?

3 fatty acids and a glycerol

For given weight does fat or carbs supply more energy?

Fats

How does exerise help with diabetes?

It improves the cells ability to transport glucose from the blood stream into the cell to be broken down.

Does training increase the number of mitochondria in the cell?

Yes

Describe one process used to supply ATP during a short intense bust of activity?

Phosphocreatine rebuilds ATP to be broken down into ADP.

How does the ATP yield of Anaerobic breakdown of glucose compare to that of aerobic breakdown?

Anaerobic breakdown supplies less ATP and creates Lactic Acids as a by product instead of water and carbon dioxide

Why is fat a useful energy souce during exercise? Name 3 types of activities that fat supplies 50% or more of the fuel.

It provides 3 times as much energy as carbohydrate. Long distance running or cycling, sitting

Is protein as useful source of energy during physical activity? Why?

No, because the body uses protein primarily to build muscles and enzymes.

Does physical activity lead to increase or decrease of free radicals?

Increase

What is iron inloved in (3)

Red blood cell production, oxygen transport, energy production

What is a depressed hemoglobin level called?

Anemia

Which vitamin enhanced iron absorption?

Vitamin C

Ergogenic

A substance or treatment intended to directly improve exercise preformance

What is a diuretic?

Some thing that makes you pee

4 ways to boost metabolism

Eating breakfast Eating more often Protein rich food Stay hydrated

Athletes require how many kcal per minute of activity above the needs of a sedentary person?

5 - 8 kcal