Energy Balance

Question 1

What is energy expenditure?

Answer 1

energy expended at rest and during physical activity

Question 2

What is basal metabolism?

Answer 2

The energy needed to maintain life
when a person is at complete digestive, physical and emotional rest

Question 3

What is the largest part of daily energy expenditure?

Answer 3

basal metabolism (50-65%)

Question 4

What is BMR?

Answer 4

• Basal metabolic rate
  Measured when the person is awake, but lying still, in a room with comfortable temperature after a restful sleep and an overnight (12-14 hours) fast

Question 5

What is RMR?

Answer 5

-Resting metabolic rate

a measure of the energy
use of a person at rest in a
comfortable setting

Question 6

What is 30-50% of daily energy expenditure?

Answer 6

physical activity

Question 7

What is thermic effect of food?

Answer 7

an estimation of the energy required to process
food (digest, absorb, transport, metabolize, and
store ingested nutrients)

Question 8

How to measure basal metabolic rate?

Answer 8

direct calorimetry

• the amount of heat the body releases

– 1 kcal = amount of energy
(heat) required to raise 1 kg (1 L) of water by 1°C at sea level

Question 9

How to measure BMR indirectly?

Answer 9

measuring O2 and CO2 levels

Question 10

How to measure total energy expenditure?

Answer 10

TEE = (BMR or RMR) + dietary thermogenesis + physical activity

Question 11

What is the gold standard of measuring TEE?

Answer 11

Doubly labelled water

Question 12

What is BMI?

Answer 12

expresses the ratio of a person’s weight to the square of their height

weight/height

Question 13

What is used to define underweight, overweight, obese?

Answer 13

BMI

Question 14

What is considered overweight?

Answer 14

BMI between 25-29.9

Question 15

What is considered obese?

Answer 15

BMI over 30

Question 16

What is considered underweight?

Answer 16

BMI below 18.5

Question 17

What measures lean tissue, bone, mineral and fat mass?

Answer 17

DEXA

Question 18

What measures the determination of bone density?

Answer 18

Underwater weighing

Question 19

What measures body density?

Answer 19

Bod Pod system

• Air displacement plethysmography

Question 20

What estimates the body density based on fat?

Answer 20

Skinfold thickness

Question 21

What is the body fat recommendation for men?

Answer 21

13-21%

Question 22

What is the body fat recommendation for women?

Answer 22

23-31%

Question 23

What is pear-shaped?

Answer 23

• Lower body

Question 24

What is apple shaped?

Answer 24

• upper body
  -increased risk for chronic diseases

Question 25

What is the waist to hip ratio for both men and women?

Answer 25

women = >0.8 men = > 0.9

Question 26

What is the thrifty gene theory?

Answer 26

Some people possess a gene that allows them to expend less energy than other people

Question 27

What is set-point theory?

Answer 27

proposes that body weight is physiologically regulated – Body adapts to maintain its preferred weight

Question 28

What is leptin?

Answer 28

- Hormone produced by fat cells in proportion to the amount of fat stored

Question 29

What is ghlerin?

Answer 29

-Protein/hormone synthesized and secreted primarily by stomach cells - Promotes positive energy balance by stimulating appetite and promoting efficient energy storage; it signals the hypothalamus of the brain to stimulate appetite and food intake

Question 30

What are FAD diets?

Answer 30

- a diet popular for a time that promises unreasonably fast weight loss or health improvements

Question 31

What is the overload principle?

Answer 31

additional physical demands placed on the body to improve fitness – too much physical exertion is NOT recommended

Question 32

What is the FIT principle?

Answer 32

1. Frequency 2. Intensity 3. Time (duration) of activity

Question 33

What is the recommended amount of physical activity for weight gain prevention?

Answer 33

150 minutes per week

Question 34

What is the recommended amount of physical activity for greater weight loss ?

Answer 34

>250 minutes per week

Question 35

Kcalorie restriction must accompany what to achieve weight loss?

Answer 35

resistance training

Question 36

ATP must be generated continuously since muscles store only enough ATP for how many seconds?

Answer 36

1-3 seconds of activity

Question 37

Creatine phosphate stores enough energy for how many seconds of max physical effort?

Answer 37

3-15 seconds (100m sprint)

Question 38

After creatine phosphate what is the next source of energy for the production of ATP?

Answer 38

Carbs and lipids

Question 39

What is recommended for a high-carb diet?

Answer 39

8grams/kg of body weight

Question 40

How much carb-rich food should you immediately eat after activity?

Answer 40

60grams

Question 41

How many kcals can body fat store?

Answer 41

70,000

Question 42

Fat is broken down for energy by what?

Answer 42

aerobic metabolism -O2 must be abundantly available

Question 43

One ounce of almonds provides what?

Answer 43

protein, Vit E, fibre, calcium and healthy unsaturated fats