KIN 200 Final Review

Three components of Total Daily Ender Expenditure (TDEE)

1. Thermic effect of feeding (10%)
2. Thermic effect of physical activity(15-30%)
3. Resting metabolic rate (60-75%)

basal metabolic rate (BMR)

the rate at which the body burns energy when resting but not sleeping

Resting Metabolic Rate (RMR)

similar to the basal metabolic rate (BMR), a measure of energy use for a person at rest in a comfortable setting

Difference between BMR and RMR?

BMR is measured under more stringent lab conditions than RMR and can be calculated differently therefore RMR is slightly higher than BMR

How do you measure RMR?

* has to be awake, fasted. prior to rest, sitting up
* RMR drops when asleep

Why is there a large range of RMR in people (0.8-1.4 kcal/min)?

* body size
* muscle is more metabolic than fat
* RMR is higher with how much muscle
* men and women are different because hormones and fat free mass

How can we estimate RMR?

Because of the relationship between FFM and body surface area and RMR

What is the limitation of calculating RMR?

Need to know the fat-free mass

BMR and aging

Your BMR is highest when young and when you hit puberty you need lots of energy because you are growing and is constant at 20-40 it declines when you age due to loss of body mass

Do women or men have better BMR

Generally men because they have more muscle mass and women have more fat mass therefore lower energy expenditure

How does endurance training influence RMR?

* RMR is higher when active (especially intense exercise) and influences your RMR for the rest of the day
* in recovery RMR can decrease
* long term training leads to decrease RMR because you become more metabolically efficient

How does strength training influence RMR?

* RMR is higher when actively training
* an increase in lean body mass increase RMR

Thermic Effect of Food (TEF)

food consumption increases energy metabolism

Obligatory thermogenesis

energy required to digest, absorb, and assimilate food nutrients (eating)

facultative thermogenesis

the activation of sympathetic nervous system to stimulate metabolism

What happens to overweight people and thermogensisi?

their thermic response to eating is blunted and don't produce heat while eating which increase wight

The biggest effects of energy expenditure during physical activity are?

Intensity and duration

What is exercise efficiency?

the relationship between the amount of work done and the total energy required to do the work (%)

What is the relationship between work and energy in exercise efficiency?

the greater the amount of work done for a given energy expenditure the greater the efficiency

What is exercise economy?

the oxygen consumption required to complete a certain amount of work

what is the relationship between O2 and work in exercise efficiency?

the lower the VO2 at a particular work load the greater the economy (greater economy = better performance)

what is the difference between resting gross efficiency and net efficiency?

gross efficiency include the resting energy expenditure whereas net efficiency only measure the efficiency of the exercise

things that effect efficiency

* anything that requires skill will be less efficient
* fiber type (more slow twitch = more efficient)
* endurance athletes use fat better therefore increasing efficiency
* technology, environment
* age (younger people are less efficient)
* body mass (carrying load increases energy expenditure and decreases efficiency)

How do we measure exercise economy?

it's the VO2 needed to do physical activity

Training and efficiency and economy

variety types of training improve efficiency and economy

Endurance training results in?

glycogen sparing because you can metabolize fat instead

glyclogen depletion

performance decreases once you run out of glycogen and glucose

What are METs?

Metabolic equivalents. measures energy expenditure while sitting quietly (relative VO2). also known as resting oxygen consumption (VO2)

What is the limitaion of estimating energy expenditure with HR?

You can't tell someone's efficiency

what type of exercise would VO2 and metabolism be the highest during recovery?

High intensity and high duration

The elevated levels during recovery is called?

EPOC excess post oxygen consumption

What is O2 deficit?

period of time at the start of exercise where aerobic metabolism is adjusting to meet metabolic demands?

What are the two phases of EPOC?

Phase 1 = immediate post exercise (fast component)(seconds)

phase 2 = slow component (minutes to hours)

What happens during slow component of EPOC?

* Restore muscle and liver glycogen
* get rid of H+ ions
* repair muscle damage

What happens during fast component of EPOC?

* rapid drop of VO2, VE, HR
* rapid restoration of ATP/PC

Why is there a rapid drop in V02, VE, HR?

Because you have to restore the tissue, organ and blood oxygen

Why is VO2, VE, HR still above rest during slow component of EPOC?

* need energy to get rid of risen body temp
* energy needed to get tissues and blood back to homestasis
* stimulation from hormones
* energy for glycogen resynthesis

How long does it take to recover the ATP/PCr system?

* 50% restored in 20-22 seconds
* 70% restored in 30 seconds
* 100% restored in 3-5 mins

Where does the energy come from to restore ATP/PCr?

aerobic metabolism

How do we know aerobic metabolism is used to restore ATP/PCr?

cutting off blood circulation (no O2) shows no recovery therefore we need O2 and blood flow to recover

Why is active recovery the best?

It keeps blood flowing, more O2 to get aerobic metabolism to work better, delivers lacate to other muscles for fuel, also gets rid of H+ ions

Why do we need to remove H+ ions for recovery?

H+ ions increases muscle pH therefore increasing fatigue

How long does the full removal of H+ ions

50% - 5-8 minutes

100% 12-20 minutes

How to restore glycogen delpetion?

time, nutrition, carb intake

how long does it take for glycogen recovery?

50% = 5-6 hours

100% = 24-48 hours

How long does it take for the CNS to recover?

* 1-6 minutes for majority(but using lots of muscles takes longer)
* 8-12 mins for complete

What type of training produces faster recovery?

endurance training

How does endurance training make faster recovery?

* increase in capillarization which increases blood flow which can then move out waste
* increase in oxidative capacity
* less 02 deficit = less recovery

What type of recovery is best for ATP-PC?

light exercise (50%= 21-22 s 100% = 3-5 mins)

What type of recovery is best for muscle H+?

initial light then moderate exercise (50% = 5-8 mins 100% = 12-20 mins)

What type of recovery is best for muscle glycogen?

good nutrition, rehydration, reduction of exercise (50% = 5-6 hours 100% = 1-2 days)

Total Daily Energy Expenditure (TDEE) =

RME + TEF + physical activity including recovery

What is the relationship between intensity an duration curve?

as duration increases, intensity decreases

Why does this relationship between intensity and duration exist?

it reflects how quickly the 3 metabolic pathways can make ATP

True or False?

higher intensity requires higher muscle power

True

true or false

higher duration has high aerobic capacity?

true

What are three reasons why intensity decreases with time

1. we have limited supply of ATP
2. H+ ions
3. need ATP from aerobic metabolism but then won’t have as much power

What is energy?

the capacity to do work

first law of thermodynamics

Energy cannot be created or destroyed only transformed

second law of thermodynamics

when energy is changed from one form to another, some useful energy is always produced as heat

How efficient is the body?

25%

Exergonic reaction

releases energy

endergonic reaction

absorb energy

What is the total energy expenditure of the body at rest?

all the cellular work done + heat

What is the enzyme that breaks down ATP

ATPase (adenosine triphosphate)

What is the energy expenditure during exercise?

mechanical work + heat

how can mechanical work be measured?

ergometry

How do we measure heat energy?

calorimetry

What is the 'Hill Relationship'?

as energy expenditure goes up so does O2 therefore you don't need to measure heat just O2 consumption to determine heat expenditure

indirect calorimetry

measurement of oxygen consumption as an estimate of resting metabolic rate

1 litre of O2 = 5 kilocals of energy expenditure

O2 inhaled =

20.93%

CO2 inhaled =

0.03%

N2 inhaled=

79.04%

O2 expired =

15-16%

CO2 expired =

4-5 %

N2 expired =

79.04% Doesn't change because nitrogen is inert

What is Charles' Law?

As temperature increases, volume increases

What is Boyle's Law?

as pressure increases volumes decrease

What is gas volume influenced by?

* barometric pressure
* temp
* water vapor

Standard temp =

0 degrees celcius

Standard pressure =

760 mmHg

Dry =

effect of H2O on pressure are removed

STPD stands for

Standard Temperature Pressure Dry

Does the volume of air we breathe influence VO2 and VCO2?

yes, O2 and VCO2 are dependent on the volume of air into (Vi) and out (Ve) of the lungs

What is the respiratory quotient (RQ)?

ratio of CO2 produced to O2 consumed during breakdown of food within the cell

CHO requires an equivalent amount of O2 consumed in metabolism to breakdown 1 molecule of glucose

therefore the RQ = 6CO2/6O2 = 1

Does fat require more or less O2 to metabolized than CHO?

more because there are more hydrogen molecules therefore RQ< 1.0 for fats

What is the RQ for fats

0.70

What is the RQ for protein?

0.82 but don't use RQ for protein much

How do we estimate RQ?

Respiratory Range ratio

What is the RER?

the ratio of VCO2 to VO2 that is measured at the whole body level

How can RER exceed 1.0?

B/c of the amount of carbon dioxide expired is greater than the amount of oxygen consumed resulting in RER > 1.0

After intense exercise what decreases more rapidly VCO2 or VO2

VO2

What influences RER measures?

* Hyperventilation increases VCO2, therefore, increasing RER
* diet (low glycogen results in more fat metabolized therefore decreasing RER)

What are the limitations of measuring RER?

* 10% human error
* VO2 must be steady state to ensure ATP is only being generated aerobically
* protein can’t be metabolized
* exercise efficiency

What is the only type of energy used for body functions

ATP

How can we continue to do work even though ATP is in limited supply?

ATP hydrolysis to ADP and Pi is a reversible reaction