W2-L3: Factors That Affect TDEE Flashcards
What Five Factors Affect TDEE?
1.Physical activity
2.Diet-induced thermogenesis
3.Calorigenic effect of food on exercise metabolism
4.Climate
5.Pregnancy
How does climate affect TDEE?
3
Environmental factors influence metabolic rate
- RMR of people in a tropical climate averages 5 to 20% higher than those living in temperate areas
Exercising in hot weather causes about a 5% higher O2 consumption
- Results from an elevated core temperature, energy for sweat gland activity and altered circulatory dynamics
Cold environments increase energy metabolism during rest and exercise
- Depends on body fat content and effectiveness of clothing
How does pregnancy affect TDEE?
- Added energy cost of weight-bearing locomotion during pregnancy results primarily from:
- Additional weight transported
- Reduced economy of effort from encumbrance of fetal tissue
What are the 2 components of Diet induced thermogenesis (DIT)?
- Obligatory thermogenesis
- Facultative thermogenesis
affceted by what and when you are eating
look up what these are
How does physical activity affect TDEE?
- Regular physical activity stimulates resting metabolism- EPOC
- Each 1-lb gain in FFM increases RMR by 7 to 10 kcal/d
What are 2 Classifications of Physical Activities by Energy Expenditure?
- Classifying strenuousness of physical tasks:
- Intensity (how “hard” you perform; can be based on %VO 2max )
- Duration (how long you perform activity)
- Physical Activity Ratio (PAR)
- Classifies work as the ratio of energy required for a task to the resting energy requirement
- Light work: Up to 3 times the resting requirement
- Heavy work: 6 to 8 times resting metabolism
- Maximal work: 9 times or more above res
What is METs – Metabolic equivalent?
- 1 MET = a resting O2 consumption of about 250 ml/min for an average sized male; a resting O2 consumption of about 200 ml/min for an average-sized female
- 2 MET = 500 ml/min of O2 for a male, 400 ml/min of O2 for a female
But remember we should consider weight!
1 MET = 3.5 mL/kg/min
Fitness vs Intensity METS
METs doing different activities
How does Body Mass affect TDEE?
- Increases in body mass raise energy expended in many activities, especially in weight-bearing exercise
- With weight-supported exercise (e.g. stationary cycling), the influence of body mass on energy cost decreases considerably
- For overweight persons, weight-bearing exercise generates a considerable caloric expenditure
- Expressing energy cost per kg of body mass reduces energy cost differences between individuals regardless of age, race, gender, and body mass
How does calories in vs calories out affect weight loss?
total energy expenditure is constraint
as you increase energy expenditure for PA, less energy is used for non-essential energy expenditure, so a calorie goal isnt always going to work
What are some problems with increasing exercise or dieting when trying to lose weight?
3 each
How does eating carbs affect fatigue and performance?
- Mean exercise time to fatigue was 33% longer when fed carbohydrate compared with when they were fed the placebo solution
- An improvement in performance was also observed
Summary
