Week 1: Introduction to Exercise Science and Activity Monitoring

Question 1

What is the number one cause of death in the US and Europe?

Answer 1

Cardiovascular disease.

Question 2

Physical activity declines with age, but during what stage of life is the rate of decline most severe (according to Van Mechelen, 2000)?

Answer 2

During adolescence.

Question 3

What percentage of Irish children are meeting DHCP guidelines for physical activity?

Answer 3

Only 14%.

Question 4

What is meant by the energy balance?

Answer 4

The state achieved when the energy intake equals energy expenditure.

Question 5

What does “energy in” involve within the energy balance?

Answer 5

Food intake (calories)…
1. Fats
2. Proteins
3. Carbohydrates

Question 6

What does “energy out” involve within the energy balance?

Answer 6

Energy expenditure…
1. Basal metabolic rate (BMR)
2. Diet induced thermogenesis (DIT) and thermoregulation
3. Physical Activity, including
- Non-exercise active thermogenesis (NEAT)
- Exercise

Question 7

What is the basal metabolic rate (BMR)?

Answer 7

The energy required for our bodies to operate at their most basic level (i.e., basic life-sustaining function).

Question 8

What is Diet Induced Thermogenesis (DIT) and thermoregulation?

Answer 8

The energy expended in digestion and absorption of food (i.e., energy dissipated as heat after a meal).
The energy expended in maintaining core body temperature.

Question 9

What is physical activity?

Answer 9

Any bodily movement produced by the skeletal muscles that results in energy expenditure above resting levels (ACSM, 2011).

Question 10

What is non-exercise activity thermogenesis (NEAT)?

Answer 10

Physical activity of daily life which are not for the purpose of improving health or fitness (i.e., gardening, homework, food shopping).

Question 11

What is exercise?

Answer 11

Intentional physical activity that is planned, structured, repetitive and for the purpose of improving health and/or fitness (ACSM, 2011).

Question 12

Which components of energy expenditure are most variable?

Answer 12

Exercise and NEAT (as they depend on behaviour).

Question 13

What is the typical BMR energy expenditure per day?

Answer 13

Roughly 1500-1700kcal/day.

Question 14

What is the typical DIT and thermoregulation energy expenditure per day?

Answer 14

200-250 kcal/day.

Question 15

Physical activity is a multidimensional variable and an unstable behaviour. What is the coefficient of variation?

Answer 15

Roughly 5-8%.
- Equivalent to 75-120 kcal

Question 16

What is a commonly used equation for measuring BMR (RMR)?

Answer 16

Mifflin et al., equations (a.k.a., Mifflin-St Jeor equation).

Men:
RMR = [9.99(BM) + 6.25(ht) - 4.2(age)] + 5.0

Women:
RMR = [9.99(BM) + 6.25(ht) - 4.2(age)] - 161

Question 17

What is another accurate formula when used for people who are lean and know their body fat percentage?

Answer 17

Katch-McArdle formula (2006).

BMR = 370 + (21.6 x LBM)

Note! LMB is Lean Body Mass, given in kg.

Question 18

How do we estimate total energy expenditure (TEE)?

Answer 18

Using the activity multiplier…
TEE = RMR x ( 1 + Activity Multiplier)

Activity multiplier is given as a percentage above the RMR, depending on the state of activity of the person!
(See slide 12 for percentages)

Question 19

How did we TRADITIONALLY measure energy expenditure?

Answer 19

Using a Douglas Bag.

Question 20

What is indirect calorimetry?

Answer 20

Indirect calorimetry calculates heat that living organisms produce by measuring their production of carbon dioxide and nitrogen waste, or from their consumption of oxygen.
- A reliable and accurate tool for studying energy expenditure!

Question 21

What is the respiratory exchange ratio (RER)?

Answer 21

The ratio between the volume of CO2 being produced by the body and the amount of O2 being consumed.
- Indicates if the body is operating aerobically or anaerobically
- Allows us to figure out of the body is burning fat or carbohydrate (or a mixture)

Question 22

Name a common questionnaire used to estimate physical activity.

Answer 22

IPAQ (International Physical Activity Questionnaire).

Question 23

What do accelerometers measure?

Answer 23

A direct measure of body movement (acceleration).

Question 24

In what ways can acceleration be measured…

Answer 24

1. Vertical
2. Vertical + mediolateral
3. Vertical + mediolateral + anterior-posterior

Question 25

What is a disadvantage of accelerometers?

Answer 25

Energy expenditure of complex movements are not reflected by acceleration of the body (e.g., cycling, stepping, upper body work).

Question 26

How do fitness wearables estimate energy expenditure?

Answer 26

Acc only: step rate x step length
GPS + Acc: combination of speed, distance, and step rate.

Question 27

What are the two categories of an athlete’s training load?

Answer 27

1. External load.
2. Internal load.

Question 28

What is meant by an athlete’s external load?

Answer 28

The sum of mechanical or locomotive stress placed on an athlete during a particular training drill, session, or period (Heishman et al., 2018).

Question 29

How is external load measured?

Answer 29

In time-motion analysis (GPS, Acc, Video).

Question 30

What is meant by an athlete’s internal load?

Answer 30

The physiological stresses placed on an athlete during a particular training drill, session, or period (Heishman et al., 2018).

Question 31

How is internal load measured?

Answer 31

Measured using…
1. Heart rate (HR)
2. Lactate production
3. Rating of Perceived Exertion (RPE)

Question 32

What are some methods used for measuring internal load?

Answer 32

1. TRIMP (Training Impulse)
2. Edwards Method
3. RPE method

Question 33

What are some methods used for measuring external load?

Answer 33

1. Total distance covered
2. Distance covered at high speed (18kph)
3. Player Load (Sum_Acc)

Question 34

What is anthropometry?

Answer 34

The science that defines physical measurements of a person’s size, form, and functional capabilities.