Chapter 5 Energy Expenditure

Question 1

How does direct calorimetry work?

Answer 1

Measures the heat production of the body

Question 2

Name the two limitations of direct calorimetry?

Answer 2

The equipment used during the testing release off heat.

Sweating affects the accuracy of measurements and calculations of heat produced.

Question 3

How does indirect calorimetry work?

Answer 3

Measures the oxygen consumption and carbon dioxide deduction.

Question 4

What is the caloric equivalent?

Answer 4

5kcal/ L

Question 5

What are the measurement used for absolute and relative VO2 max?

Answer 5

Absolute: L/min
Relative: ml/kg x min

Question 6

What are the measurements used for absolute and relative energy expenditure?

Answer 6

Absolute: kcal
Relative: kcal/min

Question 7

What is Respiratory exchange ratio? (RER) What is the formula used for it?

Answer 7

It is the ratio between carbon dioxide (CO2) release and oxygen (O2) consumption.

VCO2/VO2

Question 8

What is the range of RER? What do the two end numbers determine relating to substrate utilization?

Answer 8

.7 - 1.0

.7 means 100% utilization of fats

1.0 means 100% utilization of carbs.

Question 9

What information can RER give you?

Answer 9

Reflects substrate utilization and determines caloric equivalent.

Question 10

In the ACSM running formula what three measurements do we use?

Answer 10

VO2, speed, and grade

Question 11

What does the 3.5 in the ACSM formula represent?

Answer 11

Resting oxygen consumption.

Question 12

What is an average VO2 max for an untrained female and male?

Answer 12

Female: 40ml/kg x min

Male: 50ml/kg x min

Question 13

What is an average VO2 max for a trained female and male?

Answer 13

Female: 50ml/kg x min

Male: 60ml/kg x min

Question 14

What is the formula to calculate someone’s heart max? (HR max) What is the measurement used?

Answer 14

208-.7(age)

Beats per minute (Bpm)

Question 15

What are the three requirements for the measurement of BMR?

Answer 15

Laying in supine position, sleep for 8 hours, and fast for 12 hours.

Question 16

What is Basal Metabolic Rate and the average of kcal/day?

Answer 16

The number of calories your body requires to survive for 24 hours.

1200-1500kcal

Question 17

How does Fat-Free mass (FFM) affect BMR?

Answer 17

Higher fat-free mass means more total calories expended in a day. Woman tend to have lower fat-free mass meaning they have a lower BMR average.

Question 18

How does surface area affect BMR?

Answer 18

Higher surface area means more heat loss occurring from the skin which raises BMR.

Question 19

What is Resting metabolic rate (RMR) and the average kcal/day?

Answer 19

How many calories you burn at rest per day.
1500-1800 kcal/day

Question 20

What is the average kcal/day for RMR + ADL?

Answer 20

1800-3000 kcal/day

Question 21

What is the difference between VO2 max and VO2 peak?

Answer 21

VO2 max is the maximum volume of oxygen consumed in a minute.

VO2 peak is highest amount of oxygen consumed at peak exercise.

Question 22

What is the main limitation of indirect calorimetry?

Answer 22

It is less accurate in high intensities because of non-metabolic CO2 produced from the bicarbonate buffer driving RER above 1 that lead to inaccuracies in calculations.

Question 23

What is the bicarbonate buffer?

Answer 23

HCO3 + H → H2CO3 → H20 + CO2

Question 24

How does the bicarbonate buffer system affect RER and indirect calorimetry?

Answer 24

RER: Increases CO2 value which causes the RER to go over 1.

Indirect calorimetry: The increase of CO2 makes the calculations less accurate.

Question 25

What is Lactate Threshold?

Answer 25

The point at which lactic acid begins to accumulate as exercise intensities increases.

Question 26

What are the functions of Excess Post-exercise oxygen consumption? (EPOC)

Answer 26

Clears lactic acid, clears hydrogen, restores blood PH, restore temperature, and replenish ATP storage.

Question 27

At what intensity does lactate threshold begin to accumulate?

Answer 27

Moderate intensity

Question 28

What are two ways to increase Lactate Threshold?

Answer 28

Clear lactate faster through high intensity interval training which will increase bicarbonate buffer. Produce less lactic acid through endurance training which increases mitochondrial density in size and number that can accommodate more hydrogen.

Question 29

What is the lactate threshold average for an untrained person?

Answer 29

50% VO2 max

Question 30

What is the best predictor of performance for an untrained and trained person?

Answer 30

Untrained: VO2 max Trained: Lactate threshold

Question 31

What percent of VO2 max is due to hereditary?

Answer 31

50%

Question 32

What is the lactate threshold average for a trained person?

Answer 32

60-70% VO2 max

Question 33

What is oxygen deficit? Is it anaerobic or aerobic?

Answer 33

Oxygen requirement is more than oxygen consumption. Anaerobic

Question 34

What is steady state? Is it anaerobic or aerobic?

Answer 34

Oxygen requirement is equal to oxygen consumption. Aerobic

Question 35

What is Excess post-exercise oxygen consumption?

Answer 35

Oxygen consumption is greater than oxygen requirement

Question 36

How long does usually take to reach steady state? If they do not reach steady state what does that mean?

Answer 36

Around 3mins They are working past their lactate threshold.

Question 37

What is the measurement of aerobic fitness?

Answer 37

VO2 Max