Module 6 - Energy

Question 1

Energy unit of measurement

Answer 1

Kcal

Question 2

Metabolism

Answer 2

rate at which your body uses calories

Question 3

TEE - Total Energy Expenditure

Answer 3

Basal Metabolism 60-70%
Activity 15-30%
Thermogenesis 5-10%

Question 4

Basal Energy Expenditure - BEE

Answer 4

Amount of energy needed to sustain basic life process
Examples:
Heartbeat, respiration, regulate body temp.

Question 5

BMR - Basal Metabolic Rate

Answer 5

Measures of O2 use and CO2 release

At rest, just upon waking up

Question 6

Methods to measure BMR

Answer 6

Ventilated Hood
Human Calorimeter
a) direct - Measures body heat
b) indirect - O2 use + Co2 Release

Question 7

Rough estimate of BMR

Answer 7

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

Question 8

RMR = Resting Metabolic Rate (RMR)

Answer 8

usually 10-20% higher than BMR

Often measures in place of BMR using (Harris Benedict Equation)

Question 9

Lean Body Mass - LBM

Answer 9

All non-fat components = Muscles, Bones, Organs, Vascular system.
- Highly metabolically active
- The more LBM a person has, the more energy they use.

Question 10

Obesity

Answer 10

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.

Question 11

Why does a person’s BMR increase as they gain adipose tissue?

Answer 11

It increases because your LBM will increase to help support the extra body weight.

Question 12

How does black coffee give a person energy without providing any Kcal

Answer 12

Coffee Contains caffeine that boosts energy but does not contain any Kcals

Question 13

What is Thermogenesis

Answer 13

Increase in metabolic rate that occurs in response to a stimulus

Question 14

Examples of Thermogenesis

Answer 14

1. stress
2. drugs/medications - Caffeine, Smoking
3. exposure to cold - shivering
4. DIT - Thermic effect to food

Question 15

Why does Metabolic rate rise with food intake

Answer 15

1. Digestive process
2. Absorption
3. Overall increased Biosynthesis.

Question 16

How to Measure BMI

Answer 16

Weight (kg) / Height2 (m)

Question 17

BMI Measures

Answer 17

Underweight = <18.5
Normal Weight = 18.5 - 24.9
Overweight = 25.0 - 29.9
Obese = 30 - 40

Question 18

Risks of being under weight

Answer 18

Anemia
Digestive Issues
Infertility issues

Question 19

benefits of using BMI

Answer 19

Reasonably accurate predictor of current health and future morbidity for most people.

Used more to dictat Over and under weight

Question 20

Limitations of using BMI

Answer 20

1. Intended for Adults 18 and older.
2. Never use for pregnant or lactating women
3. Special considerations
   - Young Adults
   - Children
   - Muscular Athletes
   - Heavier sets
   - Ethnic Groups
   - Older athletes
4. BMI does not address the issue of body fat distribution

Question 21

Visceral fat

Answer 21

In and around organs

Question 22

Health Problems associated with Obesity and Overweight

Answer 22

1. Cardiovascular Disease
2. Type II Diabetes
3. Increased TC, LDL, TG and DEcreases HDL
4. Increased Blood pressure
5. Increase # of cancers
6. Gallbladder
7. sleep apnea
8. Impaired fertility

Question 23

Yo-Yo Dieting

Answer 23

Losing weight for Grad then not caring and going up then losing weight for wedding then weight going up.

Question 24

Crash Diets - fasting or Starving

Answer 24

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.

Question 25

DRI Values of

Answer 25

Carbs - 45-65%
Protein - 15-25
Fats - 10-25