Energy Balance Flashcards
What is energy expenditure?
energy expended at rest and during physical activity
What is basal metabolism?
The energy needed to maintain life
when a person is at complete digestive, physical and emotional rest
What is the largest part of daily energy expenditure?
basal metabolism (50-65%)
What is BMR?
- 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
What is RMR?
-Resting metabolic rate
a measure of the energy
use of a person at rest in a
comfortable setting
What is 30-50% of daily energy expenditure?
physical activity
What is thermic effect of food?
an estimation of the energy required to process
food (digest, absorb, transport, metabolize, and
store ingested nutrients)
How to measure basal metabolic rate?
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
How to measure BMR indirectly?
measuring O2 and CO2 levels
How to measure total energy expenditure?
TEE = (BMR or RMR) + dietary thermogenesis + physical activity
What is the gold standard of measuring TEE?
Doubly labelled water
What is BMI?
expresses the ratio of a person’s weight to the square of their height
weight/height
What is used to define underweight, overweight, obese?
BMI
What is considered overweight?
BMI between 25-29.9
What is considered obese?
BMI over 30
What is considered underweight?
BMI below 18.5
What measures lean tissue, bone, mineral and fat mass?
DEXA
What measures the determination of bone density?
Underwater weighing
What measures body density?
Bod Pod system
- Air displacement plethysmography
What estimates the body density based on fat?
Skinfold thickness
What is the body fat recommendation for men?
13-21%
What is the body fat recommendation for women?
23-31%
What is pear-shaped?
- Lower body
What is apple shaped?
- upper body
-increased risk for chronic diseases
What is the waist to hip ratio for both men and women?
women = >0.8
men = > 0.9
What is the thrifty gene theory?
Some people possess a gene that allows them to expend less energy than other people
What is set-point theory?
proposes that body weight is physiologically regulated
– Body adapts to maintain its preferred weight
What is leptin?
- Hormone produced by fat cells in proportion to the
amount of fat stored
What is ghlerin?
-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
What are FAD diets?
- a diet popular for a time that promises unreasonably fast weight loss or health improvements
What is the overload principle?
additional physical demands placed on the
body to improve fitness
– too much physical exertion is NOT recommended
What is the FIT principle?
- Frequency
- Intensity
- Time (duration) of activity
What is the recommended amount of physical activity for weight gain prevention?
150 minutes per week
What is the recommended amount of physical activity for greater weight loss ?
> 250 minutes per week
Kcalorie restriction must accompany what to achieve weight loss?
resistance training
ATP must be generated continuously since muscles store only enough ATP for how many seconds?
1-3 seconds of activity
Creatine phosphate stores enough energy for how many seconds of max physical effort?
3-15 seconds (100m sprint)
After creatine phosphate what is the next source of energy for the production of ATP?
Carbs and lipids
What is recommended for a high-carb diet?
8grams/kg of body weight
How much carb-rich food should you immediately eat after activity?
60grams
How many kcals can body fat store?
70,000
Fat is broken down for energy by what?
aerobic metabolism
-O2 must be abundantly available
One ounce of almonds provides what?
protein, Vit E, fibre, calcium and healthy unsaturated fats
