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Total body calories
Sum of energy stored in the body.
Energy sources
ATP, PCr, carbohydrates, fats, proteins.
Serum glucose
20 grams available in the bloodstream.
Muscle glycogen
1,500 grams stored in muscle tissue.
Serum-free fatty acids
7 grams available for energy use.
Adipose tissue triglycerides
80,000 grams stored for energy.
Humans store chem energy in different forms to answer various needs
Sprinting to safety (need rapid energy production)
Deprivation periods (need high storage capacity)
Energy system predominance
One system dominates based on activity type.
ATP-PCr System
Immediate energy source for muscle contraction.
Role of ATP
Essential for muscle contraction and energy release.
PCr function
Rapidly replenishes ATP during high-intensity work.
Glycolysis
Process that helps replace ATP quickly.
Glycogen
Storage form of glucose in muscles.
Energy system blend
Most exercises use a combination of systems.
Mitochondria
Cell organelles that produce ATP using oxygen.
Glycolysis
Breakdown of glucose for energy production.
Lactic Acid
By-product of anaerobic metabolism during insufficient ATP.
O2 System
Produces ATP from various energy sources.
Total Daily Energy Expenditure
Total calories burned in a day.
Resting Energy Expenditure
Calories burned at rest, includes BEE and activity.
Thermic Effect of Physical Activity
Energy expenditure from physical activity, roughly 400 cal.
Thermic Effect of Food
Energy used for digestion, roughly 200 cal.
Basal Energy Expenditure
Calories burned at complete rest, roughly 1,400 cal.
Basal Metabolic Rate (BMR)
Energy for autonomic functions while awake.
Resting Metabolic Rate (RMR)
BMR plus energy from prior activity.
Resting Energy Expenditure (REE)
RMR extrapolated over 24 hours.
Thermic Effect of Food (TEF)
Metabolic increase after eating, highest 2 hours post-meal.
Postprandial
Period after eating when TEF is highest.
Carbohydrate TEF
5-10% of meal energy content.
Protein TEF
20-30% of meal energy content.
Fat TEF
0-5% of meal energy content.
Estimating REE Formula
1 kcal x kg body weight x hour.
Genetic Factors
Age, gender, body size affect REE.
Sarcopenia
Age-related loss of muscle mass affecting metabolism.
Body Composition
Muscle increases REE; fat decreases REE.
Environmental Factors
Cold, heat, altitude affect metabolic rate.
Caffeine
Stimulant that can increase REE by 10-12%.
Nicotine
Stimulates metabolism, increasing REE.
Exercise
Key factor that significantly increases metabolic rate.
Krebs Cycle
Series of reactions producing energy in mitochondria.
Electron Transport Chain
Final stage of ATP production in mitochondria.
Energy Expenditure at Rest
Energy used for basic bodily functions.
EPOC
Increased caloric cost post-exercise consumption.
RMR
Resting Metabolic Rate, elevated after intense exercise.
% increase in RMR
Typically ranges from 4-16% after exercise.
Duration of elevated RMR
Can last up to 48 hours post-exercise.
Extra kcals/day
Varies from 30-120 kcals after exercise.
Energy sources at rest
Primarily fat (60%) and carbs (40%) utilized.
Oxygen energy system
Dominant energy system during rest and low activity.
Resting Oxygen Consumption
3.5 mL oxygen/kg/min at rest.
Oxygen Volume Conversion
1 L oxygen equals 1000 mL oxygen.
Caloric Value of Oxygen
1 L oxygen provides 5 kcals.
Oxygen Consumption Calculation
3.5 mL oxygen x 70 kg equals 245 mL/min.
Liters per Minute Conversion
245 mL/min equals 0.245 L/min.
Caloric Burn Rate
0.245 L/min x 5 kcal equals 1.225 kcal/min.
White Adipose Tissue
Primary fat storage site in adult humans.
Brown Adipose Tissue
Heat-producing and metabolically active fat.
Adipose Tissue Function
Previously viewed as passive energy storage.
Visceral Fat
Endocrine fat secreting adipokines.
Adipokines
Hormones secreted by adipocytes influencing metabolism.
Chronic Inflammation
Obesity linked to low-grade chronic inflammation.
Leptin
Regulates appetite through hypothalamus; increases with obesity.
Leptin Resistance
Obesity leads to impaired leptin signaling.
Adiponectin
Increases insulin sensitivity; decreases with obesity.
Tumor Necrosis Factor alpha (TNF-a)
Pro-inflammatory; decreases insulin sensitivity.
Interleukin-6 (IL-6)
Pro-inflammatory cytokine; affects insulin signaling.
Plasminogen Activator Inhibitor (PAI-1)
Inhibits blood clot dissolution; increased in obesity.
Insulin Role
Facilitates glucose uptake from blood into cells.
Thyroid Gland Function
Releases T3 and T4 hormones; regulated by TSH.
Hypothyroidism Symptoms
Low T3 causes lethargy and sedentary behavior.
Hyperthyroidism Symptoms
High T3 leads to fatigue and increased appetite.
Graves Disease
Autoimmune disorder causing thyroid overactivity.
Negative Feedback Loop
Increased T3 and T4 inhibit TSH release.
Body Composition Assessment
Measures fat and fat-free mass proportions.
Overweight Definition
Deviation from ideal body weight relative to height.
Chronic Disease Risks
Obesity linked to CAD, diabetes, and cancer.
Nonessential Fat
Fat not required for basic physiological functions.
Essential Fat
Minimum fat needed for health: 8-12% women, 3-5% men.
Recommended Body Fat
Optimal fat levels: 20-35% women, 8-22% men.
Visceral Fat
Fat between muscles and organs, increases cardiovascular risk.
Subcutaneous Fat
Fat located under the skin, not directly linked to health risks.
Lean Tissue
Muscle and organ mass, crucial for overall health.
Sarcopenia
Age-related loss of muscle mass and function.
Body Mass Index (BMI)
Weight (kg) divided by height (m²); <18.5 underweight.
Circumference Measurements
Physical measurements to assess body shape and size.
Waist-to-Hip Ratio (WHR)
Waist circumference divided by hip circumference.
Body Composition Norms
Guidelines for healthy body fat percentages.
Measurement Techniques
Methods to assess body composition: direct and indirect.
Direct Measurement
Dissection and analysis of cadaver tissues.
Indirect Measurement
Estimates body composition using props and calculations.
Anthropometry
Physical measurement techniques for human body assessment.
Skinfold Measurements
Technique to estimate body fat using skinfold thickness.
Epidemiological Studies
Research analyzing health trends in populations.
Health Risk Indicators
Metrics like WHR to assess obesity-related risks.
Bone Mass and Density
Key predictors of osteoporotic fractures.
Chronic Malnourishment
Condition resulting from excessively low body fat.
ADL (Activities of Daily Living)
Basic self-care tasks affected by muscle strength.
Cost and Equipment Availability
Factors influencing body composition measurement methods.
Portable Equipment
Less complex tools for field body composition assessments.
Physiological Dysfunction
Health issues arising from low body fat or lean mass.
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