Quiz Five Flashcards
What are the inputs and outputs of the body’s energy balance?
The energy inputs are carbohydrates, proteins, and fats while the energy outputs are physical activity energy expenditure, resting energy expenditure, and the thermic effect of a meal.
How does obesity occur?
Obesity occurs with only a 2% error between the energy inputs and the energy outputs.
What are the main components of the total energy expenditure? Give percentages.
The main components of the body’s total energy expenditure are basal energy expenditure (60-70%), physical activity energy expenditure (15-35%), thermic effect of meal (5-10%), and the adaptive thermogenesis - homeostasis (unknown).
Compare and contrast basal metabolic rate and resting metabolic rate.
BMR is harder to get an accurate measurement. It is rarely used because the body must be at a fasted state, absolute rest, and in a thermoneutral environment. RMR is more frequently used. The body must be in a rested state and thermoneutral environment. It about 10% higher than BMR.
What are some factors that affect BMR and RMR?
BMR and RMR are affected by factors such as lean mass composition, body size, genetics, age, sex, health status, hormonal status, sympathetic nervous system activity, and medications.
How is RMR measured?
RMR can be measured directly or indirectly. Direct measurement occurs by measuring the amount of body heat released by an individual in an insulated metabolic chamber. Indirect measurement uses oxygen consumption and carbon dioxide production to measure RMR.
What is the Harris-Benedict equation?
The Harris-Benedict equation is used to measure the resting energy expenditure. It accounts weight, height, age, and sex.
How is total energy expenditure calculated?
Total energy expenditure can be calculated by multiplying the resting energy expenditure by a specific physical activity level.
What is the difference between physical activity and exercise?
Physical activity is any movement that engages the muscular system while exercise is a voluntary planned physical activity often having a desired goal or associated benefit or physical outcome.
What are some effects of exercise?
Exercise is important in weight maintenance, loss of body fat, decrease in visceral adipose tissue, increase in lean body mass/bone density/insulin sensitivity, reduction in chronic disease risk, and improvements in depression.
Differentiate between an osteoblast, osteoclast, and osteocyte.
An osteoblast are cells that lay down new bone material - strengthens. An osteoclast are cells that dissolve old bone material - malfunction here may lead to osteoporosis. Osteocytes are former osteoblasts that have become absorbed into the bone material.
What is the female athlete triad?
The female athlete triad occurs when a woman loses too much body fat. Menstruation stops, bone loss occurs, and overall lower energy levels happen as a result of lower estrogen levels.
What are some examples of bone building and non bone building exercises?
Bone building exercises gives electrical stimuli to osteoblast - causing increase in bone density. They are weight bearing exercises such as resistance training, running, and gymastics. Non bone building exercises are easier on the body. They are swimming, cycling, yoga, and pilates.
Differentiate between anaerobic and aerobic exercise.
Anaerobic exercise uses less than 85% of max oxygen volume while aerobic exercise uses more than 85% max oxygen volume.
What is carbohydrate loading? What are the three stages?
Carbohydrate loading is the concept of timing the depletion of glycogen and subsequent repletion to elicit an “overshoot” in the amount of stored glycogen. It results in higher muscle glycogen stores. The three stages are depletion, loading, and competition.
What percentage should carbohydrates take up of daily food intake?
Carbohydrates should be about 55-70% of the daily food intake.
How is the amount of daily fluid required calculated?
Fluid needs are calculated by multiplying body weight by 0.67 oz.
What is nutrient timing?
Nutrient timing is used to maximize muscle growth by timing nutrients around anabolic phases.
What are the goals after exercise?
The goals after exercise are to replace fluids, replace electrolytes, and replace glycogen.
What are the three phases?
The three phases are the energy phase (pre/during exercise), anabolic phase (post exercise), and the growth phase (end of anabolic phase until next workout).
What does JERF stand for?
JERF stands for “Just eat real food”
