Physical activity demands and Energy Expenditure Flashcards
What two constructs should be considered when thinking about health?
The range of conditions that can be tolerated and the ability to adapt/cope when those ranges are exceeded.
What three things should you know regarding health-related components?
Describe different types/subtypes, how to measure/assess components, and identify health risks from deterioration.
What are examples of performance-related components?
Agility, reaction time, and balance.
How do aerobic and anaerobic activities relate to metabolic energetics?
Aerobic activities require oxygen, while anaerobic activities do not require oxygen directly to survive
How can flexibility be assessed?
Through flexometers, bodyometers or the sit-and-reach test
What is active insufficiency?
When a multi-joint muscle is so short it can no longer generate active tension or it limits range of motion/voluntary tension
What is passive insufficiency?
When a multi-joint muscle is too long and restricts range of motion.
How can the biceps brachii be put in a position of passive insufficiency?
By reversing its actions: shoulder extension, elbow extension, and forearm pronation
How is muscular strength assessed?
By 1 repetition max.
What are the two ways to define muscular endurance?
The ability to sustain an isometric contraction for an extended period and the ability to repeat submaximal contractions
How are individuals classified based on their average daily energy expenditure in Leisure Time Physical Activities (LTPA)?
◦ Sedentary: 0 kcal/kg/day
◦ Inactive: less than 1.5 kcal/kg/day
◦ Moderately Active: 1.5 to less than 3 kcal/kg/day
◦ Active: 3 or more kcal/kg/day
What are general guidelines for estimating physical activity expenditure (absolute)?
◦ Low intensity: 2-4 kcal/min
◦ Moderate intensity: 4-7 kcal/min
◦ Vigorous intensity: 7-9 kcal/min
*Assuming normative data (~70kg)
What are general guidelines for estimating physical activity expenditure (relative)?
Low intensity: 2-3 kcal/kg/hour, Moderate intensity: 4-5 kcal/kg/hour, Vigorous intensity: 6-7+ kcal/kg/hour (assuming active/healthy adult at or near normative anthropometrics)
What is the equation for Total Daily Energy Expenditure (TDEE)?
TDEE = Resting Metabolic Rate (RMR) + Thermic Effect of Food (TEF) + Energy Expenditure of Activity (EEA)
What are the types of Energy Expenditure of Activity (EEA)?
Exercise, Excess Post-exercise Oxygen Consumption (EPOC), Leisure Time Physical Activity (LTPA), Locomotion, Non-Exercise Activity Thermogenesis (NEAT), Occupational, Activities of Daily Living (ADL).
What is the estimated Thermic Effect of Food (TEF)
~ 10% of caloric intake
What is Allostasis?
Allows individuals to maintain homeostasis when dealing with externally changing conditions
What is exercise?
A type of physical activity with the goal of improving, maintaining, or sustaining health or fitness
What is aerobic power?
The ability to intake, transport, utilize, and extract oxygen. It can be measured in liters of oxygen per kilogram per minute
How is aerobic power assessed?
Through a VO2 max test or a field test like the Cooper 12-minute run
What is aerobic capacity?
How long you can sustain your aerobic activity at a given intensity
What is anaerobic power?
The rate of muscular work that can be performed.
How is anaerobic power assessed?
Through Wingate tests for example
What are the two compartment and three compartment models of body composition?
Two-compartment: fat mass and fat-free mass. Three compartment: fat mass, fat-free mass, and bone mineral density.
What are the direct, indirect, and doubly indirect methods of measuring body composition?
Direct: cadaver analysis. Indirect: hydro-densitometry (underwater weighing) and DEXA. Doubly indirect: skin folds, BMI, and bioelectrical impedance
What is flexibility?
The range of motion of segments about joints.
What is the difference between active and passive flexibility?
Active flexibility involves internal forces causing the limb to stretch, while passive flexibility involves external forces.
What is PNF stretching?
Proprioceptive Neuromuscular Facilitation, involves a combination of contraction and release to increase range of motion.
Give an example of kinematics that would put the long head of the triceps brachii in a position of active insufficiency.
Elbow extension and shoulder extension.
What is Leisure Time Physical Activity (LTPA)?
Physical activity that is not exercise, locomotion or occupational demands, but activity chosen voluntarily
What factors influence caloric expenditure?
Body composition, fitness level, and exercise intensity.
How can you estimate the caloric cost of exercise?
By knowing the approximate intensity of the exercise.
What is Excess Post-exercise Oxygen Consumption (EPOC)?
The calories expended after a workout, representing the cost of recover
How can you estimate EPOC?
Approximately 10% of the caloric expenditure of the workout.
What is Non-Exercise Activity Thermogenesis (NEAT)?
Extra movement not related to exercise, LTPA, or locomotion that helps regulate body mass
What was the original intention behind the MET (metabolic equivalent)?
To apply an intensity to an activity that would be irrelevant to whoever was performing it, that it would be similar metabolic cost
What is the conversion factor between METs and aerobic power?
1 MET = 3.5 ml of oxygen
What is the traditional definition of health, and what are its limitations?
The traditional definition didn’t distinguish between physical, mental, and spiritual health. A main limitation is the difficulty in assessing the absence of injury or disease.
What does it mean to classify someone as sedentary, inactive, moderately active, or active, according to Health Canada guidelines?
It is based on their Leisure Time Physical Activity (LTPA)
What factors influence the estimation of physical activity expenditure?
Body composition, fitness level, and the absolute exercise intensity.
What should you consider when looking at energy expenditure tables?
Whether they are giving you the net or gross energy expenditure. Gross energy expenditure includes the cost of the physical activity and your Resting Metabolic Rate (RMR)
How can you estimate RMR for a standard 70 kg individual?
Approximately 1 kilocalorie per minute
What is Resting Metabolic Rate (RMR)?
The baseline calories required to sustain life.
What contributes to RMR?
Age, weight, and height
