body weight and energy

Question 1

energy balance

Answer 1

isocaloric diet (energy intake equals energy out)

Question 2

hypercaloric diet

Answer 2

energy intake exceeds energy out

Question 3

hypocaloric diet

Answer 3

energy intake in less than energy out

Question 4

TDEE

Answer 4

is energy out
1. bmr
2. TEPA
3. TEF

Question 5

bmr

Answer 5

energy for physiological processes/events to stay alive

Question 6

TEPA

Answer 6

neat - non exercise thermogenesis - fidgeting
eat - exercise

-both are part of PALS

Question 7

TEF

Answer 7

calories used for digestion, absorbing, or storing our dietary nutrients

Question 8

Can TEE be changed?

Answer 8

change in bmr - like increasing muscle mass
physical activity - exercise more clean, more fidget more, eat higher protein

Question 9

hypothyroidism

Answer 9

low metabolic rate

Question 10

hyperthyroidism

Answer 10

high metabolic rate

Question 11

sedentary PAL

Answer 11

desk job and dont exercise

Question 12

light activity PAL

Answer 12

work a desk job but do a bit of exercise or work at a job that is pretty active

Question 13

moderate activity PAL

Answer 13

work a sedentary job but you train intensely
- someone who doesnt train but works a hard job like construction

Question 14

very active PAL

Answer 14

train hard most days of the week and you work a job where you’re on your feet quite a bit

Question 15

extra activity PAL

Answer 15

you train hard and work a job that is physically demanding

Question 16

TEF is

Answer 16

assume 10% unless known

Question 17

bw maintenance

Answer 17

isocaloric diet

Question 18

bw gain

Answer 18

hypercaloric diet

Question 19

bw loss

Answer 19

hypocaloric diet

Question 20

healthy plate

Answer 20

1/2 vegetables
1/4 starches
1/4 protein

Question 21

cho intake

Answer 21

3-12 g/kg/bw
train low : 3-5 g/kg
train high - 8-12 g/kg

Question 22

bmr includes

Answer 22

atp pathways
protein synthesis
nerve function - action potentials (excitation-contraction)
all movement - myosin ATPase
CA pump

Question 23

energy availabilty

Answer 23

amount of ingested energy remaining for bodily functions and physiologic processes after energy required for training/exercise is removed

Question 24

> 40 kcals/ kg ffm

Answer 24

recommended to maintain adequate energy for all physiologic functions
-want athletes here

Question 25

30-40 kcals/kg/ ffm

Answer 25

reduced EA - tolerable range for athletes aimed for weight loss as part of a well constructed dietary exercise program

Question 26

<30 kcal/kg/ ffm

Answer 26

low energy availability unsafe energy level for optimal bodily functions which may lead to poor health outcomes and a definite impact on performance -not enough kcals for bmr

Question 27

LEA

Answer 27

is below 30 kcals/kg ffm -dangerous for health and performance

Question 28

LEA cause body to trigger

Answer 28

hormonal response that adversely affect normal life processes and performance conseqeunces

Question 29

amenorrhea

Answer 29

lacking menstrual cycle for more than 3 months

Question 30

LEA symptoms

Answer 30

amenorrhea stress fractures depressed mood irrability sick often poor performance REDS

Question 31

REDS signs and symptoms

Answer 31

reproductive function and bone health

Question 32

muscle protein synthesis, enzyme synthesis, nervous system all increase

Answer 32

TEE

Question 33

insulin promotes

Answer 33

protein synsthesis

Question 34

complete proteins provide

Answer 34

BCAA, Leucine, EAA

Question 35

food sources of complete protein

Answer 35

whey, meat, dairy, soybean

Question 36

what kind of diet for weight loss

Answer 36

hypocaloric diet

Question 37

adaptive thermogenesis creates

Answer 37

reduction of resting metabolic rate so it can live off of fewer calories

Question 38

keto diet

Answer 38

high fat insufficient CHO, adequate protein diet

Question 39

about 75% of daily energy intake as 20% as 5%

Answer 39

fat protein carbohydrate