Nutrition and Exercise

Question 1

Total Energy Expenditure components

Answer 1

• basal energy expenditure (BMR)
• energy from physical activity
• thermic effect of food
• adaptive thermogenesis (non-exercise thermogenesis)
• additional energy costs: growth, pregnancy, lactation

Question 2

BMR (basil metabolic rate)

Answer 2

• energy for bodily functions

- body at ABSOLUTE rest

Question 3

RMR (resting metabolic rate)

Answer 3

• rested state (no activity for 30 min prior to measurement)

- about 10% higher than BMR

Question 4

Factors affecting RMR

Answer 4

• lean body mass is the most important determinate

- age, genetics, body size, hormonal status, sympathetic nervous activity, health status, medications/caffeine, nicotine

Question 5

Physical activity requirements for adults

Answer 5

• 30 min 5 days/week

- Resistance and aerobic exercise recommended

Question 6

Physical activity requirements for children

Answer 6

• 60 min daily
• should include vigorous intense activity 3 days/week
• muscle/bone strengthening 3 days/week

Question 7

Exercise

Answer 7

planned physical activity for a certain amount of time, reps, etc.

Question 8

Physical Activity

Answer 8

body movement which burns calories

Question 9

Health effects of physical activity

Answer 9

• improved insulin sensitivity
• increased bone density
• decreased visceral fat and body fat
• weight maintenance (though not a lot of total weight loss)
• improvements in cognitive function and depression

Question 10

“Bone Building” activities

Answer 10

resistance training, running, volleyball, basketball, racquetball, gymnastics, and other weight bearing sports

Question 11

Aerobic Exercise

Answer 11

• allows air intake

- Ex: run, jog, bike, swim, walk, dance, etc.

Question 12

Anaerobic Exercise

Answer 12

• doesn’t allow air intake

- resistance exercise, sprinting

Question 13

Carb Loading

Answer 13

• eat a lot of carbs prior to a race (long marathon) to overshoot the amount of glycogen stores in your muscle

6 days prior - depletion exercise followed by low carb diet for 3 days

3 days prior - switch to very high carb diet in order to fill your glycogen stores (can increase stores 2x)

Question 14

Carb recommendation before exercise

Answer 14

• low GI carbs

-

Question 15

Carb recommendation during exercise

Answer 15

• 30-60 g of CHO/hr

Question 16

Carb recommendation after exercise

Answer 16

• 50-75 g high glycemic index within 15 minutes (replenishes glycogen stores)