Exercise and Weight Management

Question 1

What is the Energy Equation?

Answer 1

Energy Storage = Energy Intake - Energy Output

Question 2

What is a Calorie?

Answer 2

A calorie is the amount of energy that is needed to raise 1 gram of water up 1C.

In a dietary context, what we call a calorie (or a food calorie) is, in fact, a kilocalorie (1000 calories).

Calories are a measure of the amount of energy that food will produce as it is processed by the body.

Question 3

How is our daily caloric need shaped?

Answer 3

It is shaped:

Basal Metabolic Rate (BMR)

Calories needed to fuel activity

Energy needed to digest, absorb, transport, and store the food we ingest

Question 4

How do Nutritionists advise we get our daily calories from?

Answer 4

45% to 65% of our calories from carbohydrates, 10% to 35% from protein, and 20% to 35% from fat.

However, proportions can vary depending on how active an individual is.

Question 5

What is Metabolic Rate?

Answer 5

The energy that needs to be consumed in order to sustain essential bodily functions.

Dependant on Age, gender, weight, lean muscle mass, and general level of physical fitness.

Question 6

What is Basal Metabolic Rate and Resting Metabolic Rate?

Answer 6

BMR: the term used when MR is measured using rigorous (laboratory) conditions.

RMR: term used to refer to an estimate of metabolic rate under less rigorous conditions.

Question 7

What is the Harris-Benedict Equation?

Answer 7

Dating back to 1918, it is used to give a reasonably accurate estimate of RMR.

Males:

RMR = 66.5 + (5 x H) + (12.7 x W) - (6.8 x A)

Females:

RMR = 66.5 + (1.9 x H) + (9.5 x W) - (4.7 x A)