Energy Expenditure Flashcards
1
Q
Almost all changes that occur in the body during exercise are related to increases in energy metabolism that occur with ____ ____ _____
A
Contracting skeletal muscle
2
Q
During intense exercise, total energy expenditure may be ______x that of resting value, resulting in caloric expenditure of ______ kcal/min
A
15-25x
18-30 kcal/min
3
Q
Increase in metabolic rate is used to provide E for exercising muscles that may increase E utilization by factor of _____ over resting levels
A
200
4
Q
T/F: Exercise upsets homeostasis of body
A
True (obvi)
5
Q
Involves all of the chemical rxns of biomolecules in the body that encompass both synthesis and breakdown
A
Metabolism
6
Q
Synthesis aka
A
Anabolism
7
Q
Breakdown aka
A
Catabolism
8
Q
The sum of the physical and chemical processes in an organism by which its material substance is produced, maintained, and destroyed, and by which energy is made available is
A
Metabolism
9
Q
Metabolism is the ___
A
Rate of heat production
10
Q
All processes occurring in body result in production of heat (for humans) - T/F
A
TRUE
11
Q
Amount of E generated by body during rest and exercise can be determined using either ____ or _____
A
Direct or indirect calorimetry
12
Q
What does a direct calorimeter measure?
A
HEAT
13
Q
What does an indirect calorimeter measure?
A
VO2
14
Q
Indirect heat measurement has open or closed-circuit methods: (3)
A
- O2 consumption
- CO2 production
- N2 balance
15
Q
What indirect heat measurement is the BEST way:
O2 consumption, CO2 production, or N2 balance
A
N2 balance- collect urine for a week
16
Q
What is BMR
A
Basal metabolic rate
17
Q
What does BMR reflect/what is it?
A
Reflects body’s heat production
Minimum level of energy to sustain vital functions in waking state
18
Q
BMR is about _____% lower in females than males because of higher body fat in females and fat tissue generally metabolically less active than muscle
A
5-10
19
Q
BMR is influenced by these 10 things:
A
- Age
- Gender
- Surface area of body
- Body fat
- Thyroid function
- Protein turnover
- Nutrition state
- ANS activity
- Climate/body temp
- Fever
20
Q
T/F: Obese individuals have higher BMR
A
TRUE
21
Q
T/F: Females have higher BMR than males
A
FALSE
22
Q
T/F: Older you are, lower BMR
A
TRUE- less muscle mass (usually)
23
Q
T/F: Body fat decreases BMR because less surface area
A
FALSE- more surface area
24
Q
T/F: Increased thyroid function has higher BMR
A
TRUE- burning more calories (dangerous condition)
25
T/F: Lower protein turnover burns more calories
FALSE
26
T/F: More SNS outflow burns more calories
TRUE
27
Main factor governing BMR is _______
amount of lean body mass
28
BMR decreases _____% per decade through adulthood due to _____
2%, increase in fat
29
BMR is important for weight control and patients undergoing exercise program- if their total caloric intake is < than BMR, will ________-
Decrease exercise tolerance
30
what is RMR?
Resting metabolic rate
31
RMR includes ___ and ____ plus added metabolic cost of arousal
BMR and Sleeping conditions
32
RMR refers to sum of metabolic processes of all active cell mass related to maintenance of normal body functions and regulatory balance _______
During rest...
33
TDEE is?
Total daily energy expenditure
34
3 factors that influence TDEE
1. RMR- cannot change right away
1. Thermal effect of feeding
3. E expended during PA and recovery
35
What % of TDEE does thermic effect of feeding contribute
10%
36
What % of TDEE does thermic effect of physical activity contribute
15-30%
37
What % of TDEE does RMR contribute
60-75%
38
What 3 types of metabolism does RMR include
1. Sleeping metabolism
2. Basal metabolism
3. Arousal metabolism
39
What is the thermic effect of feeding?
How you metabolize and breakdown food (how efficient/what are you eating)
40
What is the thermic effect of PA?
Duration and intensity, are you getting HR high enough to have effect?
41
This has the most profound effect on human E expenditure
Physical activity
42
Most people can sustain metabolic rates that are ___ x resting values during big muscle exercises such as fast walking, swimming, running
10x
43
15-30% of person's TDEE comes from _____
Physical activity
44
PA can be broken down into ________ (acronym = ____)
Non-exercise activity thermogenesis (NEAT)
45
What are examples included in NEAT
Daily living, fidgeting, maintaining posture
46
After strenuous aerobic workout, metabolic rate can stay elevated (__-__%) for 8 hrs which is known as ____ or ____
10-15%, EPOC or O2debt
47
E expended during weight-bearing activities increases proportional to _______
Body mass
48
T/F: there is large relationship between body mass and energy expended during non-weight bearing activities
FALSE- LITTLE relationship
49
Average daily TEE estimated to be _______ kcal for males and _____kcal for females 15-50 yo.
2900-3000, 2200
50
Great variability exists because of physical activity level- average person spends _____% of day sedentary
75%
51
Relationship between walking speed and O2 uptake is essentially ______ between speeds of 1.9-3.1 mph
LINEAR
52
Factors such as _____ and _____ influence EE of particular activity
Economy of movement, mechanical efficiency
53
Those with greater economy of movement consume ____ at given submax exercise levels, making EE ____
Less O2, less
54
Children require ______% more O2 per unit body mass to run at given speed compared to adult
20-30
55
Children have unique feature of growing and _______ causing many of EE factors for adults to be unknown for children
Producing hormones
56
At faster speeds, walking becomes less economical and relationship curves ______
Upward direction
57
More economical to discontinue walking and begin to jog at speeds of _____mph
4
58
EE to swim given distance is _____x greater than to run same distance due to maintaining _______ while generating original motion to overcome drag forces
4x, buoyancy
59
what is DIT
Diet-induced thermogenesis
60
2 components of DIT?
Obligatory
| Facultative
61
What does obligatory mean (DIT)
Result of energy-requiring process of digesting, absorbing, assimilating food nutrients
62
What does facultative mean? (DIT)
Related to activation of SNS and its stimulating effect on metabolism
63
Thermic effect of food reaches max within ____ after meal
1 hr
64
Magnitude of DIT can vary between ______ of ingested food energy
10-30%
65
Thermic effect of a meal of pure protein is nearly _____% of meal's total calories- due mainly to digestive processes as well as extra energy required by liver to assimilate and synthesize protein or dreaming certain AA
25%
66
People that have poor control of body mass often have __________
Blunted thermic response to eating
67
Magnitude of DIT may be _____ in exercise-trained individuals compared to untrained counterparts- may reflect ______ adaptation
Lower, calorie-sparing
68
For trained person DIT represents ______ portion of TDEE
Small
69
Exercise augments DIT- eat then exercise... should encourage exercise after eating to help _____
Weight control
70
Perform exercise following meal of 1000-3000 kcal produces larger ________ than exercise without food
Energy expenditure
71
Calorigenic effect of food on exercise metabolism nearly ______ food's thermic effect at rest
Doubled
72
Overweight individuals usually have _____ thermic response to eating that contributes to ______
Blunted
| Excess body fat accumulation
73
RMR of people living in tropics is _____% higher than those living in more temperate areas
5-20
74
Exercise done in heat increases ___ load causing increase in VO2 by ___% as compared to work done in thermoneutral environment
MET
| 5%
75
Increase in VO2 in tropics due to ______ core temperature, additional E required for sweat-gland activity and altered circulatory dynamics during work in heat
Increased
76
Cold significantly _____ energy metabolism during rest and exercise
INCREASE
77
At rest, metabolic rate can increase up to ____ as shivering begins
5 fold
78
T/F: maternal CV dynamics follow normal response patterns
TRUE
79
T/F: moderate exercise offers greater physiologic stress to mother other than additional weight gain and fetal tissue
FALSE- NO GREATER stress
80
As pregnancy advances the increase in maternal body mass and changes in coordination and balance ______ affect exercise economy- adds to exercise effort with WB exercise
Adversely
81
Direct calorimeter- E produced through __________ is equal to heat produced by body
Metabolism of food
82
Airtight thermally insulated chamber used to measure heat
Direct calorimeter
83
Each increase in H2O temp of 1 C per kg of H2O is = ____kcal of energy in direct calorimeter
1 kcal
84
Calorimeters remain ______ for energy determinations for most sport, occupational, and recreational activities
Inapplicable
85
_______ involves measurement of O2 consumption (VO2)
Indirect calorimeter
86
All energy0releasing reactions in body ultimately depend on ___ use
O2 (fats need more O2 to be broken down)
87
Form of measurement that is simpler and less expensive is _____ calorimetry
Indirect (metabolic cart)
88
____ kcal/L O2 consumed is appropriate conversion factor to estimate energy expenditure under steady state conditions of aerobic metabolism
5.0
89
Indirect calorimetry results are comparable to _____ measurement in human calorimeter
Direct
90
EE can be expressed as:
VO2 (ml/kg/min or mL/min)
Kcal
MET
91
MET is measure of activity intensity and represents person's resting metabolism or VO2.
1 MET = ____ ml/kg/min or ____ kcal/kg/hr
3.5, 1
92
____ is defined as multiples of RMR
MET
| Ex: 3 METs = 3x rest or 10.5 ml/kg/min
93
MET values based on mostly males from 21-25 yrs age: T/F
True...
94
ADLs require _____ METs and most of the exercise intensities that promote health and fitness require moderate to vigorous levels
3-5
95
For children, are METs used? Why/why not
NO- calculated for adult population
| Children encouraged to take part in PA and achieve moderate-vigorous levels based on RPE
96
VO2 absolute units
L/min
| cannot be used to compare people
97
VO2 relative units
ml.kg/min
| Can be used for comparison (involves body mass)
98
1 MET = resting VO2 or 3.5 ml.kg/min of _______
O2 UTILIZATION
99
METs ______ metabolic cost of an activity
ESTIMATE
100
Measurement tools to measure progress: (8)
1. HR
2. RPE
3. MET level
4. 6MWT
5. RR
6. Submax bike test
7. Field tests
8. Activity questionnaires
101
RPE 11-16 usually ____ of VO2 max
50-75%
102
RPE 18-19 generally causes
Fatigue
103
RPE scale goes from ___-___
6-20
