Energy Balance

Question 1

It appears that the best exercise intensity for fat burning is around……….VO2 max

Answer 1

65%

Question 2

Prolonged moderate exercise
intensity
duration

Answer 2

30–60 minutes of aerobic exercise at a heart rate of around 75% of maximum.

Question 3

INCREASING LEAN BODY MASS:

Answer 3

consumes more energy than expended

Question 4

INCREASING LEAN BODY MASS
DIET TYPE

Answer 4

A 5 or 6 meal/snack regimen each day is preferable to a much larger three meal a day strategy.
Type of foods - Carbohydrates 60%, Protein 15% and Fat 25%.

Question 5

LEAN BODY
weight gain

Answer 5

Realistic weight gains of around 0.2– 0.8 kg per week

Question 6

Lean body
type of exercise

Answer 6

Type of exercise is resistance and power orientated rather than aerobic, then the increase in body weight is likely to be directly attributed to muscle mass.

Question 7

Fat mass includes

Answer 7

adipose tissue

Question 8

FFM

Answer 8

Water , mineral , protein

Question 9

The normal range for % body fat is ………… for young males and …………. for young females.

Answer 9

10-20% - 20-30%

Question 10

assesses the density of the body and is usually undertaken by underwater weighing.

Answer 10

Densiometry

Question 11

SKIN FOLD MEASURES
4 sites

Answer 11

Biceps
Triceps
Subscapular
Suprailiac

Question 12

A detector then measures the body fat and of bone mineral density.

Answer 12

DEXA
Dual energy x-ray absorpiometry

Question 13

The impedance to the flow of an electrical current is related to the length and cross-sectional area of the fat-free, hydrous tissue.

Answer 13

bioelectric impedenace

Question 14

technique uses a spectrophotometer and a fiber-optic probe which emits a beam of electromagnetic radiation in the near infrared region.

Answer 14

NIR ( near infrared rectance)

Question 15

Diseases associated with lack of movement

Answer 15

Hypokinetic

Question 16

Habitual physical activity levels can thus be estimated by a number of means related to estimating energy expenditure

Answer 16

• heart rate monitoring
• activity recall via interview or questionnaire
• motion sensor monitoring
• doubly labeled water assessment.

Question 17

sedentary habitual activity

Answer 17

Persons who are not accumulating 30 minutes or more of moderate-intensity physical activity on most days of the week

Question 18

Moderate habitual activity
METS
VO2 MAX
Kilocalories

Answer 18

Persons who are accumulating 30 minutes or more of moderate-intensity activity on most days of the week (activity within the individual’s capacity, which can be sustained for a long period of time usually 3–6 METs, 40–60% V·O2max) or 150 kilocalories (630 kJ) per day .

Question 19

Vigourosly active
METS
VO2 MAX

Answer 19

Persons who are participating in vigorous physical activity, greater than 6 METs or 60% V·O2max.

Question 20

the gold standard for estimating energy expenditure

Answer 20

Doubly labeled water

Question 21

an ideal way of assessing physiological responses to physical activity

Answer 21

Heart monitoring

Question 22

FLEX Heart Rate Method

Answer 22

Energy expenditure from heart rate - FLEX heart rate method.
Assess [in lab] heart rate and oxygen consumption at rest whilst lying,
sitting and standing, and then during exercise at a series of rising intensities.
A heart rate–oxygen consumption curve is then produced
FLEX heart rate is quantified as the mean of the highest resting heart rate and the lowest exercise heart rate.

Question 23

FLEX heart rate method has been seen to fall within ………. of the values recorded using the doubly labeled water technique.

Answer 23

10-18%

Question 24

Flex . highest and lowest what?

Answer 24

FLEX heart rate is quantified as the mean of the highest resting heart rate and the lowest exercise heart rate.

Question 25

Blood glucose levels should be monitored prior to exercise sessions and NIDDM sufferers are recommended to exercise for …………., whilst IDDM sufferers should reach…………

Answer 25

NIDDM sufferers are recommended to exercise for 40–60 minutes in duration, 3–5 times per week, whilst IDDM sufferers should reach 20–60 minutes daily.

Question 26

For those people with osteoarthritis and rheumatoid arthritis………………………… has been associated with a decrease in pain, reduction in joint swelling and an increased cartilage production.
…………………………….. are not recommended for arthritis sufferers

Answer 26

regular aerobic exercise and resistance
High-intensity exercise and repetitive high impact