Energy Balance Flashcards
It appears that the best exercise intensity for fat burning is around……….VO2 max
65%
Prolonged moderate exercise
intensity
duration
30–60 minutes of aerobic exercise at a heart rate of around 75% of maximum.
INCREASING LEAN BODY MASS:
consumes more energy than expended
INCREASING LEAN BODY MASS
DIET TYPE
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%.
LEAN BODY
weight gain
Realistic weight gains of around 0.2– 0.8 kg per week
Lean body
type of exercise
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.
Fat mass includes
adipose tissue
FFM
Water , mineral , protein
The normal range for % body fat is ………… for young males and …………. for young females.
10-20% - 20-30%
assesses the density of the body and is usually undertaken by underwater weighing.
Densiometry
SKIN FOLD MEASURES
4 sites
Biceps
Triceps
Subscapular
Suprailiac
A detector then measures the body fat and of bone mineral density.
DEXA
Dual energy x-ray absorpiometry
The impedance to the flow of an electrical current is related to the length and cross-sectional area of the fat-free, hydrous tissue.
bioelectric impedenace
technique uses a spectrophotometer and a fiber-optic probe which emits a beam of electromagnetic radiation in the near infrared region.
NIR ( near infrared rectance)
Diseases associated with lack of movement
Hypokinetic
Habitual physical activity levels can thus be estimated by a number of means related to estimating energy expenditure
- heart rate monitoring
- activity recall via interview or questionnaire
- motion sensor monitoring
- doubly labeled water assessment.
sedentary habitual activity
Persons who are not accumulating 30 minutes or more of moderate-intensity physical activity on most days of the week
Moderate habitual activity
METS
VO2 MAX
Kilocalories
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 .
Vigourosly active
METS
VO2 MAX
Persons who are participating in vigorous physical activity, greater than 6 METs or 60% V·O2max.
the gold standard for estimating energy expenditure
Doubly labeled water
an ideal way of assessing physiological responses to physical activity
Heart monitoring
FLEX Heart Rate Method
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.
FLEX heart rate method has been seen to fall within ………. of the values recorded using the doubly labeled water technique.
10-18%
Flex . highest and lowest what?
FLEX heart rate is quantified as the mean of the highest resting heart rate and the lowest exercise heart rate.
Blood glucose levels should be monitored prior to exercise sessions and NIDDM sufferers are recommended to exercise for …………., whilst IDDM sufferers should reach…………
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.
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
regular aerobic exercise and resistance
High-intensity exercise and repetitive high impact
