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Sport and Exercise Nutrition > Energy > Flashcards

Energy Flashcards

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1
Q

What can energy balance effect?

A

Aesthetics
Health
Performance

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2
Q

What medical condition occurs with sustained chronic positive energy balance?

A

Obesity

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3
Q

What medical condition occurs with sustained chronic negative energy balance?

A

Anorexia

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4
Q

The principles of energy balance

A

The 1st law of thermodynamics
Chemical energy intake (food and drink) must equal the output of heat, mechanical work and chemical energy used in biosynthesis reactions

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5
Q

What is the 1st law of thermodynamics?

A

Energy can be transferred from one system to another but cannot be created or destroyed

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6
Q

How to calculate energy intake?

A

energy expended (heat, work (movement and metabolism) +/- energy stored (TAG, glycogen and protein)

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7
Q

How are humans evolved in terms of energy balance?

A

Humans have evolved to defend against negative energy balance
Negative energy balance is more resisted than positive energy balance
Genes are selected that favour energy accumulation and conservation

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8
Q

How many calories are in protein?

A

4kcal/g

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9
Q

How many calories are in fat?

A

9kcal/g

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10
Q

How many calories are in carbohydrates?

A

4kcal/g

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11
Q

How many calories are in alcohol?

A

7kcal/g

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12
Q

What determines energy input?

A

Behaviour

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13
Q

What determines energy output?

A

Thermic effect of feeding
Physical activity
Resting metabolic rate

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14
Q

What % of energy output is determined by the thermic effect of feeding?

A

5-15%

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15
Q

What % of energy output is determined by physical activity?

A

20-35%

Highly variable

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16
Q

What % of energy output is determined by metabolic rate?

A

60-70%

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17
Q

How is weight change determined?

A

Total energy intake - total energy expenditure

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18
Q

Theoretical options to understand how genes and are environments combine to regulate body adiposity? (Speakman et al. 2011)

A 
6.7kg weight increase over 10yrs
Thermo analogy - the deviation in body weight elicits reactions that work to bring back energy balance to its set point
Adipose tissue (leptin) as a critical regulator
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19
Q

What is the role of leptin?

A

Leptin is produced in proportion to the amount of adipose tissue
It circulates in the body, which is monitored by the brain

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20
Q

The set-point model - theoretical strengths and weaknesses? (Speakman et al. 2011)

A

Strengths
- favoured by biologists/physiologists
- supported by calculations revealing precise EI-EE matching
- supported by robust adaptive responses to imbalance
Weaknesses
- can’t explain the current obesity crisis
- can’t explain why obesity differs by education and social status
- little focus on social, environmental and psychological factors affecting energy balance

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21
Q

Dual intervention point model? (Speakmen et al. 2011)

A

Upper and lower boundaries of physiological regulation
Passive control in-between influence by environment and psychology
Boundaries imposed by starvation and predation pressures
Genetic influences after the zone of passive control where there is no regulation to prevent change
Weak upper boundary

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22
Q

Constrained model of TDEE? (Pontzer 2015)

A

Total daily energy expenditure as a ‘constrained model’ rather than ‘additive’
Energy requirement kept in check by prioritisation of resources across physiological function
- reproduction
- immunity
- growth
- repair

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23
Q

Neuro-hormonal appetite control systems? (Field et al. 2008)

A

There’s a hormonal and endocrine system in place to help regulate food intake on an acute and chronic basis
Cross talk between peripheral tissue and the brain (hypothalamus and arcuate nucleus)
Tonic (chronic) signals - leptin, insulin
Episodic signals - coordinate food intake on an acute basis (PYY, GLP-1, CCK, ghrelin)
Circulation in the blood
Vagus nerve - gut to brain stem

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24
Q

What is the role of ghrelin?

A

The hormone that rises before meals and stimulates meal initiation and promotes food intake

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25
Q

What is the role of PYY, GLP-1 and CCK?

A

These hormones rise after meals and promote satiation and satiety

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26
Q

What is the episodic regulation of food intake?

A

Coordination of food intake on a meal-to-meal basis
Eating is metabolically stressful for the body
Hunger -> satiation -> satiety

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27
Q

Define satiation?

A

The process that occurs to bring a meal to an end

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28
Q

Define satiety?

A

The feeling of fullness between meals, that delay the choice to voluntarily eat

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29
Q

Pre-prandial metabolism - How are meals anticipated? (Begg & Woods 2013)

A

Parasympathetic signalling
Smell and sight of food
Time of day
Environmental cues

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30
Q

Pre-prandial metabolism - Effect on circulating levels of insulin, ghrelin and GLP-1? (Begg & Woods 2013)

A

Circulating levels of these hormones change dramatically leading up to a meal in order to prepare the body to receive food in order to buffer some of the metabolic stress associated with eating
Insulin increases -> buffer the increase in glucose from food
GLP-1 increases before insulin -> facilitate insulin productions from the pancreas
Circulating ghrelin increases
- hunger-stimulating hormone
- correlates with meal initiation
- increases the secretion of gastric juices and gut motility

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31
Q

What is meal quality linked to? (Blundell et al. 2010)

A

Sensory and cognitive satiety

  • expectations
  • rewards/pleasure
  • recognition
  • association
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32
Q

What is meal quantity linked to? (Blundell et al. 2010)

A

Early post-ingestion satiety

  • stretching of the stomach
  • osmotic lead
  • increasing levels of CCK, GLP-1 and PYY
  • decreasing levels of ghrelin
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33
Q

What is nutritional status linked to? (Blundell et al. 2010)

A

Post-absorptive satiety

  • increasing in circulating ghrelin, glucose and amino acids
  • oxidation
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34
Q

Define leptin and it’s effect on appetite? (Rosenbaum & Leibel 2014)

A 
Released from adipocytes in proportion to adiposity
Increases energy expenditure
Mediator of the acute acting appetite hormone
Starvation signal
- immune function
- reproduction function
- thyroid function
Disproportional changes
Leptin resistance in obesity
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35
Q

What are the leptin responses? (Friedman 2002)

A

Leptin responses to weight loss and weight gain that led to either an increase or decrease in energy expenditure

36
Q

Hedonic/Reward based influences? (Berthoud et al. 2011)

A

Humans do not simply eat to replace ‘fuel’ (metabolic need
Eating is pleasurable and rewarding
Evolutionary development backfiring
Hedonic systems in discrete brain areas
Moderated by homeostatic signals
Characters high higher cognitive and affective processes
- emotional state, social environment, past experience

37
Q

The effect of lean mass on the drive to eat? (Blundell 2015)

A

Lean mass correlated to the amount we eat daily

Explains why men and muscle people eat more

38
Q

The effect of resistance exercise on basal/resting metabolic rate?

A

Lean mass account for 2/3 of resting metabolic rate
There no effect of aerobic training
Resistance exercise increases muscle

39
Q

What is the thermic effect of feeding?

A

Relates to energy expended during intestinal absorption, metabolism and storage

40
Q

What is the thermic effect of fat?

A

2%

41
Q

What is the thermic effect of protein?

A

20-30%

42
Q

What is the thermic effect of alcohol?

A

20-30%

43
Q

What is the thermic effect of carbohydrates?

A

5-10%

44
Q

What percent of body mass is the liver?

A

2%

45
Q

What percent of body mass is the brain?

A

3%

46
Q

What perception of body mass is skeletal muscle?

A

50%

47
Q

PAL level for highly inactive people?

A

1.4 PAL

48
Q

PAL level for moderately active people?

A

1.7-1.99 PAL

49
Q

PAL level for extremely active people?

A

> 2.4 PAL

50
Q

How can physical activity be measured?

A

PAL levels

METS/hr/wk

51
Q

How is physical acitivty measured?

A

Objective monitoring

Self-report

52
Q

What makes up physical activity?

A

NEAT

Formal activity

53
Q

What does NEAT stand for?

A

Non-exercise activity thermogenesis

54
Q

What is the estimated energy expenditure during running? (kcal/kg/km)

A

1kcal/kg/km

55
Q

What is the relationship between exercise intensity and energy expenditure?

A

There is a linear relationship between exercise intensity and energy expenditure
Energy cost is determined by distance covered and body mass

56
Q

What causes a negative energy balance?

A 
Reduce energy intake below requirements
Maintain energy intake and increase energy expenditure
Decrease energy intake and maintain energy expenditure
Stern defence (adaptive thermogenesis/body mass)
57
Q

What causes a positive energy balance?

A

Increase energy intake above requirements
Decrease energy expenditure and maintain energy intake
Maintain energy expenditure and increase energy intake
Little resistance - passive occurrence

58
Q

The effect of a supportive environment on weight loss? (The Look Ahead Research Group 2014)

A

Weight decreases initially due to a highly supportive environment and motivation
Overtime weight increases

59
Q

The effect of a supportive environment on weight loss and the body’s homeostasis defence? (Wadden 1993)

A

Weight decreases initially due to a highly supportive environment
The body initiates an adaptive response to promote weight gain after a period of weight loss

60
Q

What is the effect of a supportive environment on weight change?

A

You are able to lose a significant amount of weight in a supportive environment
2/3 subjects gained weight in the follow-up

61
Q

Define the dynamic equilibrium of weight loss?

A

Negative energy balance after an initial period of weight loss will begin to plateau very quickly due to compensatory responses

  • reduction in basal metabolic rate
  • NEAT
  • change in diet-induced thermogenesis
62
Q

Define adaptive thermogenesis (Reviewed by Dulloo et al. 2012)

A

Auto-regulatory mechanisms defending energy balance
Additional control beyond ‘body mass action’ effect
- basal metabolism - +/- 10% body weight change
- thermic effect of feeding - post obese
- spontaneous activity - NEAT
- muscular movement efficiency - cycling GME

63
Q

The effect of weight loss on hedonic neural circuits? (Rosenbaum 2008)

A

Weight loss produces changes in neural circuit activation related to the hedonic regulation of food intake
Changes can be reversed by exogenous leptin

64
Q

What are the responses to chronic overfeeding?

A

Increases with increases in lean mass, adipose and skeletal muscle
Diet-induced thermogenesis will increase
The energy cost of movement will increase
An increase in weight might lead to lethargy/fatigue
An increase in weight might lead to lower NEAT

65
Q

How many kcal does skeletal muscle burn?

A

13.1kcal/kg/day

66
Q

How many kcal does adipose burn?

A

4.5kcal/kg/day

67
Q

For an obese male (50yrs) weighing 100kg who is 1.67m tall. Calculate how much weight this individual would expect to lose over 6 months (26wk) when restricting their diet by 500kcal/day and using the 3500kcal rule? (3500kcal results in a weight loss of 0.45kg/day)

A

= 3500kcal = 0.45kg/d weight loss
= 500 / 3500kcal = 14%
= 0.45kg x 0.14 = 0.0647kg/d weight loss
= 0.0647kg x 26wks = 11.7g weight lost

68
Q

Why is there differences is a calculation of weight loss between different methods?

A

Some take into account that the rate of weight loss slows over time as metabolic compensation kicks in?

69
Q

Calculate energy expenditure from 11.8METS and weights 70kg?

A

= 11.8 x 70kg = 826kcal/hr
= 826kcal / 60min = 13.76kcal/min
= 13.76kcal/min x 4.184kJ = 57.6kJ/min

70
Q

How many kJ are expended at rest with 1kcal?

A

4.184kJ

71
Q

How to calculate resting energy expenditure?

A

1kcal/kg/hr

72
Q

What is the oxygen cost of the horizontal component of movement when walking?

A

0.1ml/kg/min

73
Q

What is the oxygen cost of the vertical component of movement when walking?

A

1.8ml/kg/min

74
Q

What is the oxygen cost of the horizontal component of movement when running?

A

0.2ml/kg/min

75
Q

What is the oxygen cost of the vertical component of movement when running?

A

0.9ml/kg/min

76
Q

How to convert mph to m/min?

A

x 26.82

77
Q

How to convert m/min to mph?

A

x 0.03728

78
Q

The equation to predict energy expenditure when exercising on a treadmill?

A

VO2 = resting component (resting VO2) + horizontal component + vertical component

79
Q

What’s the value of VO2 at rest?

A

3.5mL/kg/min

80
Q

How can 1MET also be expressed?

A

3.5mL/kg/min

81
Q

What the calculation for the horizontal component of movement?

A

speed (m/min) x oxygen cost of the horizontal component

82
Q

What the calculation for the vertical component of movement?

A

percent grade x speed (m/min) x oxygen cost of the vertical component

83
Q

Calculate the energy cost of treadmill walking in VO2? A 90kg individual walk on a treadmill at 4.5km/h up a 4% grade?

A

VO2
= 3.5 + (75m/min x 0.1) + (0.004 x 75m/min x 1.8)
= 16.4mL/kg/min

84
Q

What is 16.4mL/kg/min expressed in METS?

A

= 16.4mL/kg/min / 3.5

= 4.7METS

85
Q

What is 16.4mL/kg/min expressed in kcal/min for a 90gkg person?

A

= (16.ml/kg/min x 90kg) / 1000 = 1.48 l/min

= 1.48 l/min x 5kcal/l = 7.4kcal/min

86
Q

A 55g female runs for 30min at an intensity of 6.0 METS. Calculate the gross energy expenditure for this exercise bout?

A

55kg x 6 x 0.5h = 165kcal

87
Q

Liraglutide is a synthetic version of which gut peptide which pharmaceutical companies developed for type 2 diabetes/obesity?

A

GLP-1

Sport and Exercise Nutrition (9 decks)

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