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