Module 8/Chapter 9 Energy Weight and Fitness Learning Objectives

Reading Assignment

  • Chapter 9: Energy, Weight and Fitness

Learning Objectives

  1. Define the energy balance
  • What is energy balance?: Energy balance is the state at which the number of calories eaten is equivalent to the number of calories used. In other words, the energy intake is equivalent to the energy expenditure. When the body is in energy balance, bodyweight is stable.

  1. Describe the resting energy expenditure and the basal metabolic rate.

    • What is the resting energy expenditure?: The resting energy expenditure (REE) represents energy expenditure while a person lies quietly awake in an interprandial state; under these conditions, approximately 1 kcal/kg body weight is consumed/hour in healthy adults.
    • What is the basal metabolic rate?: The term basal implies basic life-sustaining functions. Therefore, the BMR (Basal Metabolic Rate) is the number of calories you burn as your body performs basic life-sustaining functions. The basal metabolic rate is the number of calories you would burn if you stayed in bed all the.

  2. Identify the major components of total daily energy expenditure.

  • What does TDEE stand for?: TDEE stands for total daily energy expenditure
  • How many components are there in the total daily energy expenditure?: There are four main components of TDEE. These include the basal metabolic rate, thermic effect of feeding, exercise energy expenditure and non-exercise activity thermogenesis.
  • What is the thermic effect of feeding?: The thermic effect of feeding (TEF) is the amount of energy it takes for your body to digest, absorb, and metabolize the food you eat. TEF makes up a part of your daily calorie expenditure (calories out), and usually represents about 10% of the caloric intake of healthy adults eating a mixed and balanced diet.
  • What does TEF stand for?: TEF stands for thermic effect of feeding
  • Exercise energy expenditure: contributes 20-30% of the body’s total energy output
  • What does NEAT stand for?: NEAT stands for Non-exercise activity thermogenesis
  • What is Non-exercise activity thermogenesis?: Non-exercise activity thermogenesis (NEAT) is the energy expended for everything we do that is not sleeping, eating or sports-like exercise. It ranges from the energy expended walking to work, typing, performing yard work, undertaking agricultural tasks and fidgeting

  1. Define an ideal body weight

    • What does IBW stand for?: IBW stands for ideal body weight
    • Define an ideal body weight: Ideal body weight (IBW) is defined as weight for height at the lowest risk of mortality.

  2. List factors that influence body fat levels

    • List factors that influence body fat levels: Genetics, cultural background, medical conditions, disabilities, mental health and medication are all factors that influence body fat levels

  3. Describe methods for assessing body composition and body weight

    • Abdominal circumference: Abdominal circumference can be used to assess body composition
    • How are skinfold measurements used to estimate how much fat is on the body?: Skinfold measurements use a device called a caliper to lightly pinch the skin and underlying fat in several places. Although it’s a quick and simple method of estimating body fat, it requires a high level of skill to get accurate results.
    • What does bioelectrical impedance measure?: Bioelectrical impedance analysis is a method used for estimating body composition, in particular body fat and muscle mass. A weak electric current flows through the body and the voltage is measured in order to calculate impedance (resistance of the body). Most body water is stored in the muscle.
    • What does BIA stand for?: BIA stands for Bioelectric Impedance Analysis.
    • What is impedance?: Impedance is resistance of the body
    • What is a dual-energy X-ray absorptiometry used for?: A dual-energy x-ray absorptiometry measures fat and muscle composition in specific parts of the body, such as the arms, legs, and pelvis.It uses a very small dose of ionizing radiation to produce pictures.
    • What is a DEXA scan?: A DEXA scan is a dual-energy x-ray absorptiometry
    • Body density: Body density consists of two primary components: fat and fat-free mass. Body density is essentially your compactness, or how much you weigh for every square inch of space you take up.
    • Total body water estimates: Most body water is stored in the muscles. The easiest way to calculate total body water is simply to multiply 0.6 times your weight in kilograms, since roughly 2/3 of your body weight is water.
    • What causes total body water to be high?: When your diet includes more sodium than your kidneys can filter out, your extracellular water levels will increase. In some cases, this increased extracellular water shows visible swelling throughout the body and is a condition known as edema

  4. State the health risks associated with body weight and body composition

    • State the health risks associated with body weight and body composition: Increased risk for cardiovascular diseases, edema, malnutrition, high BMI

  5. Describe the regulation of body fat level

  • What regulates body fat?: Both leptin and insulin are produced in proportion to body fat mass. Leptin is produced by fat cells and insulin by the pancreas. Although insulin is better known for its role in the control of blood sugar, both hormones signal the brain regarding the sufficiency of body fat content.
  1. Identify the healthful approaches to weight loss through dietary changes and physical activity
    • Healthful approaches to weight loss through dietary changes and physical activity include: tracking macros, tracking calories, consistently exercising