Module 3 - Chapter 6: Energy Expenditure & Balance

Question 1

What is Energy Balance?

Answer 1

It’s the relationship between the level of energy expenditure and energy intake

Question 2

Why understanding the Energy Balance is important for athletes?

Answer 2

Because it is crucial for their performance, recovery and adaptations.

Question 3

What does the Energy Expenditure comes from?

Answer 3

Comes from

1. Physical activity such as planned exercise, incidental exercise and all types of movement
2. Basal Metabolic Rate, influenced by body weight, height, gender, muscle mass, age and activity level

Question 4

How to define the amount of energy you burn from exercise?

Answer 4

Duration - the more time you spend for exercise

Intensity - the harder your exercise

Question 5

What is Incidental & other exercise?

Answer 5

Activity like walking, taking stairs, doing housework any other movement

Question 6

What is the biggest drive for Metabolic Rate?

Answer 6

Body weight

Question 7

1 calories is =

Answer 7

1 cal = 4.2 kj

Question 8

What are the factors that will affect Energy Expenditure?

Answer 8

1. Skeletal Muscle activity
   (exercise & non-exercise)
2. Consumptions of calories
   (you burn calories when consuming calories, it takes energy to extract energy from the food)
3. Changes in climate
   (the environment around us)

Question 9

What kind of nutrient that require more energy to extract

A. Carbohydrate
B. Protein
C. Fat

Answer 9

B. Protein

Question 10

What are the effects of in Adaptive Thermogenesis?

Answer 10

1. Changes of environmental temperature
2. Exposure to radiant energy
3. Diet

Question 11

What are the primary components for Total Energy Expenditure from BMR?

Answer 11

Thermic Effect of Food
Thermic Effect of Activity
Adaptive Thermogenesis

Question 12

BMR rate is higher in male or female? And why?

Answer 12

BMR rate is higher in male because male has higher skeletal muscle or adipose tissue ratio than female

Question 13

Why is it so important to understand the activity factors for your daily caloric ?

Answer 13

So that we will not underfeed ourself during times of resistance training or endurance training

Question 14

What are the techniques that can be use for the measurement of energy expenditure?

Answer 14

1. Open Circuit spirometry
2. Closed Circuit spirometry
3. Doubly labeled water technique

Question 15

The subject is inhales with ambient air.
Which technique the subject is using?

A. Open Circuit spirometry
B. Closed Circuit spirometry
C. Doubly labeled water technique

Answer 15

A. Open Circuit spirometry

Question 16

The subject is using face mask container that filled ieth oxygen. Expired air goes back to the container via soda lime which absorb carbon dioxide.

Which one of the technique that the subject is using to test energy expenditure?

A. Open Circuit spirometry
B. Closed Circuit spirometry
C. Doubly labeled water technique

Answer 16

B. Closed Circuit spirometry

Question 17

What is the disadvantages of using Portable spirometry

Answer 17

Carrying the portable spirometry can cause cumbersome during vigorous activity and may under-record the airflow volume when breathing is rapid

Question 18

Which technique of the test for energy expenditure that is ingested of the amount of deuterium & oxygen 18?

A. Open Circuit spirometry
B. Closed Circuit spirometry
C. Doubly labeled water technique

Answer 18

C. Doubly labeled water technique

Question 19

What is the technique of Doubly labeled water technique?

Answer 19

Based on the processing of the 2 forms of water in the body, to indicate the production of Carbon Dioxide during energy metabolism

Question 20

What does Respiratory Quotient provide?

Answer 20

It provide the information of the nutrient mixture catabolized for energy

Question 21

What is the equation of Respiratory Quotient for Carbohydrates, Protein and Fat?

Answer 21

Carbohydrates is 1.00
Protein is 0.82
Fat is 0.7

Question 22

What is the most preferred fuel source to get more energy per unit of oxygen?

A. Glucose
B. Fat
C. Protein

Answer 22

A. Glucose, Carbohydrate

Question 23

What is EPOC (Excess Post-Exercise Consumption)?

Answer 23

It indicate that we are still consuming oxygen at higher rates even after we finished our exercise. The oxygen level will slowly decrease after we end the exercise.

Question 24

What is determine by the daily caloric needs of an athlete?

Answer 24

Body mass & Training level

Question 25

From ISSN Standpoint - When Carbohydrate delivery is inadequate, what is the solution?

Answer 25

By adding protein, it may help to increase performance, lessen muscle damage and promote euglycemia and facilitate glycogen re-synthesis

Question 26

From ISSN Standpoint - What are the benefits of consume carbohydrate throughout the resistance training?

Answer 26

It has been shown carbohydrate ingestion throughout resistance training can

1. Promote euglycemia
2. Increase muscle glycogen stores
3. Lessen muscle damage
4. Facilitate training adaptations

Question 27

In ISSN Standpoint - Is there anything to do with Muscle Protein Synthesis by ingesting 20-40g of Protein dose?

Answer 27

It can improve body composition and performance outcomes