Module 3 - Chapter 6: Energy Expenditure & Balance Flashcards
What is Energy Balance?
It’s the relationship between the level of energy expenditure and energy intake
Why understanding the Energy Balance is important for athletes?
Because it is crucial for their performance, recovery and adaptations.
What does the Energy Expenditure comes from?
Comes from
- Physical activity such as planned exercise, incidental exercise and all types of movement
- Basal Metabolic Rate, influenced by body weight, height, gender, muscle mass, age and activity level
How to define the amount of energy you burn from exercise?
Duration - the more time you spend for exercise
Intensity - the harder your exercise
What is Incidental & other exercise?
Activity like walking, taking stairs, doing housework any other movement
What is the biggest drive for Metabolic Rate?
Body weight
1 calories is =
1 cal = 4.2 kj
What are the factors that will affect Energy Expenditure?
- Skeletal Muscle activity
(exercise & non-exercise) - Consumptions of calories
(you burn calories when consuming calories, it takes energy to extract energy from the food) - Changes in climate
(the environment around us)
What kind of nutrient that require more energy to extract
A. Carbohydrate
B. Protein
C. Fat
B. Protein
What are the effects of in Adaptive Thermogenesis?
- Changes of environmental temperature
- Exposure to radiant energy
- Diet
What are the primary components for Total Energy Expenditure from BMR?
Thermic Effect of Food
Thermic Effect of Activity
Adaptive Thermogenesis
BMR rate is higher in male or female? And why?
BMR rate is higher in male because male has higher skeletal muscle or adipose tissue ratio than female
Why is it so important to understand the activity factors for your daily caloric ?
So that we will not underfeed ourself during times of resistance training or endurance training
What are the techniques that can be use for the measurement of energy expenditure?
- Open Circuit spirometry
- Closed Circuit spirometry
- Doubly labeled water technique
The subject is inhales with ambient air.
Which technique the subject is using?
A. Open Circuit spirometry
B. Closed Circuit spirometry
C. Doubly labeled water technique
A. Open Circuit spirometry
The subject is using face mask container that filled ieth oxygen. Expired air goes back to the container via soda lime which absorb carbon dioxide.
Which one of the technique that the subject is using to test energy expenditure?
A. Open Circuit spirometry
B. Closed Circuit spirometry
C. Doubly labeled water technique
B. Closed Circuit spirometry
What is the disadvantages of using Portable spirometry
Carrying the portable spirometry can cause cumbersome during vigorous activity and may under-record the airflow volume when breathing is rapid
Which technique of the test for energy expenditure that is ingested of the amount of deuterium & oxygen 18?
A. Open Circuit spirometry
B. Closed Circuit spirometry
C. Doubly labeled water technique
C. Doubly labeled water technique
What is the technique of Doubly labeled water technique?
Based on the processing of the 2 forms of water in the body, to indicate the production of Carbon Dioxide during energy metabolism
What does Respiratory Quotient provide?
It provide the information of the nutrient mixture catabolized for energy
What is the equation of Respiratory Quotient for Carbohydrates, Protein and Fat?
Carbohydrates is 1.00
Protein is 0.82
Fat is 0.7
What is the most preferred fuel source to get more energy per unit of oxygen?
A. Glucose
B. Fat
C. Protein
A. Glucose, Carbohydrate
What is EPOC (Excess Post-Exercise Consumption)?
It indicate that we are still consuming oxygen at higher rates even after we finished our exercise. The oxygen level will slowly decrease after we end the exercise.
What is determine by the daily caloric needs of an athlete?
Body mass & Training level
From ISSN Standpoint - When Carbohydrate delivery is inadequate, what is the solution?
By adding protein, it may help to increase performance, lessen muscle damage and promote euglycemia and facilitate glycogen re-synthesis
From ISSN Standpoint - What are the benefits of consume carbohydrate throughout the resistance training?
It has been shown carbohydrate ingestion throughout resistance training can
- Promote euglycemia
- Increase muscle glycogen stores
- Lessen muscle damage
- Facilitate training adaptations
In ISSN Standpoint - Is there anything to do with Muscle Protein Synthesis by ingesting 20-40g of Protein dose?
It can improve body composition and performance outcomes
