Module 6 - Energy Flashcards
Energy unit of measurement
Kcal
Metabolism
rate at which your body uses calories
TEE - Total Energy Expenditure
Basal Metabolism 60-70%
Activity 15-30%
Thermogenesis 5-10%
Basal Energy Expenditure - BEE
Amount of energy needed to sustain basic life process
Examples:
Heartbeat, respiration, regulate body temp.
BMR - Basal Metabolic Rate
Measures of O2 use and CO2 release
At rest, just upon waking up
Methods to measure BMR
Ventilated Hood
Human Calorimeter
a) direct - Measures body heat
b) indirect - O2 use + Co2 Release
Rough estimate of BMR
Men 1.0 kcal/kg/h
Women 0.9kcal/kg.h
ex/
lbs/2.2 = wt in kg
BMR rate for gender (1.0 or 0.9) x wt in kg x 24 Hours = Kcal
RMR = Resting Metabolic Rate (RMR)
usually 10-20% higher than BMR
Often measures in place of BMR using (Harris Benedict Equation)
Lean Body Mass - LBM
All non-fat components = Muscles, Bones, Organs, Vascular system.
- Highly metabolically active
- The more LBM a person has, the more energy they use.
Obesity
As Overall body fat increases, Overall LBM also increases
-LBM incraeses because skeletal muscle is needed to support extra weight.
- Hypertrophy of heart, GIT, organs.
Why does a person’s BMR increase as they gain adipose tissue?
It increases because your LBM will increase to help support the extra body weight.
How does black coffee give a person energy without providing any Kcal
Coffee Contains caffeine that boosts energy but does not contain any Kcals
What is Thermogenesis
Increase in metabolic rate that occurs in response to a stimulus
Examples of Thermogenesis
- stress
- drugs/medications - Caffeine, Smoking
- exposure to cold - shivering
- DIT - Thermic effect to food
Why does Metabolic rate rise with food intake
- Digestive process
- Absorption
- Overall increased Biosynthesis.
How to Measure BMI
Weight (kg) / Height2 (m)
BMI Measures
Underweight = <18.5
Normal Weight = 18.5 - 24.9
Overweight = 25.0 - 29.9
Obese = 30 - 40
Risks of being under weight
Anemia
Digestive Issues
Infertility issues
benefits of using BMI
Reasonably accurate predictor of current health and future morbidity for most people.
Used more to dictat Over and under weight
Limitations of using BMI
- Intended for Adults 18 and older.
- Never use for pregnant or lactating women
- Special considerations
- Young Adults
- Children
- Muscular Athletes
- Heavier sets
- Ethnic Groups
- Older athletes - BMI does not address the issue of body fat distribution
Visceral fat
In and around organs
Health Problems associated with Obesity and Overweight
- Cardiovascular Disease
- Type II Diabetes
- Increased TC, LDL, TG and DEcreases HDL
- Increased Blood pressure
- Increase # of cancers
- Gallbladder
- sleep apnea
- Impaired fertility
Yo-Yo Dieting
Losing weight for Grad then not caring and going up then losing weight for wedding then weight going up.
Crash Diets - fasting or Starving
Last Meal = Body using glycogen storage -> glucose body using fat -> most body tissues.
12-15 Hours Later = Depleted Liver Glycogen
- Body protein breakdown
2-3 Days = Massive Loss of LBM (protein, Water, Electrolytes (Cl, Na, Mg), Weight Loss
Next Few Days = Slow adaptation to starving (Ketosis).
- Body fat goes to body cells
- Body fat goes to ketones
- Body protein goes to Glucose (RBC)
- Lose wt and Decreases BMR
Overall = Loss of Fat, Loss of LOTS of LBM, Electrolytes, decrease exercise.
DRI Values of
Carbs - 45-65%
Protein - 15-25
Fats - 10-25
