Lecture 3 & 4- Energy Expenditure

1. resting metabolic rate (RMR)

2. thermogenic effect of food consumed

3. energy expended during physical activity and recovery

3 factors impacting total daily energy expenditure

basal or resting metabolic rate, calories burned at rest

BMR/RMR

60-76%

resting metabolic rate is _____% of average persons daily calorie burn

10%

thermic effect of food is _____% of average persons daily calorie burn

15-30%

thermic effect of physical activity is _____% of average persons daily calorie burn

diet induced thermogenesis, energy required to digest absorb and assimilate food

DIT

7-10

each 1 lb gain in FFM increases BMR by _______ kcal/day

physical activity

what can help offset decreases in BMR that occurs with aging

5-10%

females exhibit _______ lower BMR than men of same age

1. PA/exercise

2. diet induced thermogenesis (DIT)

3. calorigenic effect of food on exercise metabolism

4. climate

5. pregnancy

5 factors that impact TDEE (total daily energy expenditure)

physical activity ratio: classifies work as ratio of energy required for task compared to resting energy requirment

PAR

intensity, duration

how to classify strenuousness of PA

resting oxygen consumption, or 250mL min for men and 200mL for women

1 MET equals

5x resting metabolism

5 METs would be ________

3.5 mL/kg/min

1 MET is equal to ___mL/kg/min

reduces energy cost differences between gender, age, race, body size (A STANDARD)

why do we express energy cost per kg BM?

linearly

HR and VO2 relate _______ to about 80% intensity max

VO2 and thus energy consumption

HR can be used to estimate ___________

HR, VO2

a trained/fit person has a lower _____ per submax level of _____

1.9 to 3.1 pmh

walking speed and Vo2 are linear between ________ until running becomes more economic

>8km/h or 5mph

when does it become more economical to stop walking and start running (independent of fitness)

less, 20-30%

children are _____ economical compared to adults and require _________ O2 per unit of body mass to run any given speed

1. surface area to body mass ratio

2. greater cadence

3. shorter stride length

4. poor mechanics

why do children have poor running economics

1. more energy needed to maintain buoyancy

2. more energy needed to overcome drag forces

3. lower mechanical efficiency, 4x more than running same distance

how does swimming differ from running in terms of energy efficiency

4-5 minutes

aerobic metabolism provides nearly all energy when exercise is longer than ______

need to get blood (oxygen) to muscle before aerobic system kicks in

why is there an initial rise in HR during ealy EASY exercise

fluid and electrolyte loss, maintaining adequate reserves of liver and muscle glycogen for CNS function (need sugars and electrolytes!)

rate limiting factors for aerobic steady state

delivery and consumption! high capacity of central circulation to deliver O2 to working muscles, high capacity of active muscles to use available O2

two factors that help explain athletes high steady-rate levels

O2

CHO is the only macronutrient whose stored energy generates ATP without

6%

CHO catabolism is _____ more efficient than fat

1. prolonged PA

2. consecutive days intense training

3. inadequate energy intake

4. dietary elimination of CHO

5. diabetes without management

5 ways glycogen depletion can occur

water, kidneys

protein requires more ______ and is harder on the _________

50-55% of VO2 max

in healthy untrained individuals will begin to accumulate lactate around ______

disappearance by oxidation substrate conversion does not match its production

BL accumulates only when _________

80-90% VO2max

in healthy WELL trained individuals may begin to accumulate lactate around ______

maximal oxygen consumption, O2 uptake plateaus or increases only slightly

VO2 max/peak

a persons capacity for sustained aerobic ATP resynthesis with intense exercise

what does VO2 max indicate

Excess Postexercise Oxygen Consumption; restores body to preexisting condition from oxygen debt

What does EPOC do? and what does it stand for?

yes with hyperventilation

can an RQ over 1.0 occur?