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HLSC 2P91 > Energy Balance > Flashcards

Energy Balance Flashcards

1
Q

What is energy expenditure?

A

energy expended at rest and during physical activity

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2
Q

What is basal metabolism?

A

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

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3
Q

What is the largest part of daily energy expenditure?

A

basal metabolism (50-65%)

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4
Q

What is BMR?

A
  • 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
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5
Q

What is RMR?

A

-Resting metabolic rate

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

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6
Q

What is 30-50% of daily energy expenditure?

A

physical activity

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7
Q

What is thermic effect of food?

A

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

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8
Q

How to measure basal metabolic rate?

A

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

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9
Q

How to measure BMR indirectly?

A

measuring O2 and CO2 levels

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10
Q

How to measure total energy expenditure?

A

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

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11
Q

What is the gold standard of measuring TEE?

A

Doubly labelled water

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12
Q

What is BMI?

A

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

weight/height

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13
Q

What is used to define underweight, overweight, obese?

A

BMI

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14
Q

What is considered overweight?

A

BMI between 25-29.9

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15
Q

What is considered obese?

A

BMI over 30

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16
Q

What is considered underweight?

A

BMI below 18.5

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17
Q

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

A

DEXA

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18
Q

What measures the determination of bone density?

A

Underwater weighing

19
Q

What measures body density?

A

Bod Pod system

  • Air displacement plethysmography
20
Q

What estimates the body density based on fat?

A

Skinfold thickness

21
Q

What is the body fat recommendation for men?

A

13-21%

22
Q

What is the body fat recommendation for women?

A

23-31%

23
Q

What is pear-shaped?

A
  • Lower body
24
Q

What is apple shaped?

A
  • upper body
    -increased risk for chronic diseases
25
Q

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

A

women = >0.8
men = > 0.9

26
Q

What is the thrifty gene theory?

A

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

27
Q

What is set-point theory?

A

proposes that body weight is physiologically regulated

– Body adapts to maintain its preferred weight

28
Q

What is leptin?

A
  • Hormone produced by fat cells in proportion to the
    amount of fat stored
29
Q

What is ghlerin?

A

-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
30
Q

What are FAD diets?

A
  • a diet popular for a time that promises unreasonably fast weight loss or health improvements
31
Q

What is the overload principle?

A

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

32
Q

What is the FIT principle?

A
  1. Frequency
  2. Intensity
  3. Time (duration) of activity
33
Q

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

A

150 minutes per week

34
Q

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

A

> 250 minutes per week

35
Q

Kcalorie restriction must accompany what to achieve weight loss?

A

resistance training

36
Q

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

A

1-3 seconds of activity

37
Q

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

A

3-15 seconds (100m sprint)

38
Q

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

A

Carbs and lipids

39
Q

What is recommended for a high-carb diet?

A

8grams/kg of body weight

40
Q

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

A

60grams

41
Q

How many kcals can body fat store?

A

70,000

42
Q

Fat is broken down for energy by what?

A

aerobic metabolism

-O2 must be abundantly available

43
Q

One ounce of almonds provides what?

A

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

44
Q
A

HLSC 2P91 (18 decks)

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