Final Review ESS 3117 LAB

Total Daily Energy Intake (TDEI)

the average number of calories that person consumes from food, fluid and or supplements per day

Total Daily Energy Expenditure (TDEE)

the average number of calories used by the body each day. Ti can be determined by summing together: Basal energy expenditure (Basal EE), Thermic effect of feeding (TEF) and energy expenditure during physical activity

What is the recommended maximal daily carbohydrate intake in grams for a 180lb endurance athlete?

*Convert the body weight from pounds to kg. (1kg=2.2lbs) 180 lbs/2.2= 81.8182g of carbohydrates calculate the recommended maximal daily carbohydrate intake. 81.8182kg x 10g of CHO= 818.1820g of CHO

The range for the Non-protein (RQ) is

0.707 to 1.00. An RQ of 0.707 indicates that fat is the only fuel being catabolized An RQ of 1.00 indicates that carbohydrates are the sole fuel being catabolized An RQ between 0.707 and 1.00 indicates a mixture of the two.

A kilocalorie is equivalent to _____ calories. A _____ refers to the amount of heat required to rise the temperature of 1 gram of water 1 degree celsius .

1,000 calories calorie

TDEE > TDEI = ____.

negative energy balance/weight loss

Weight maintenance recommendations range from

1600 to 2400 calories for women and 2000 to 3000 calories for men. They can be influenced by factors such as heredity, age, gender, body composition, and level of physical activities.

How many Kcals are in 1g of Carbohydrate?

4 calories

How many Kcals are in 1g of Protein?

4 calories

Estimation of Energy Expenditure during General/Routine Activity

Calories from daily tasks make up one portion of TDEE. Calories from these tasks are typically 20% of ones basal EE

What are the six classes of nutrients?

Carbohydrates, Protein, Fat, Vitamins, Minerals, and Water.

At rest ____ to ____ percent of calories expended are derived from fat.

80 to 90

How many Kcals are in 1g of Fat?

9 calories

Expression of energy expenditures

Absolute VO2 (LO2/min) Relative VO2 (mLO2/kg/min) Rate of EE (kcal/min) Metabolic equivalents (METS)

Graces TDEI is 1900 calories per day. she wishes to limit her intake of fat to no more than 30% of her TDEI. How many grams of fat should she consume per day?

Calculate the number of calories she should consume from fat: 1900 kcal x 0.30 = 570 kcal from fat Convert calories of fat to grams of fat: 570 kcal of fat / 9kcal of fat = 63.33333g of fat

Use the above information to estimate Johns basal EE for a 24 hour period using the equation

Convert height in centimeters to meters (1m = 100cm) 177.8 cm / 100 cm = 1.778 m use the equation to estimate his basal EE 66.5 + (13.75 x W ) + ( 5.003 x H ) - (6.775 x A) 1834 kcals

In one day linda consumed 110 grams of protein, 88 grams of fat and 220 grams of carbohydrates. What is her TDEI?

Convert the number of grams for each nutrient into their respective caloric equivalents 110g of protein x 4 kcal of protein = 440 kcal of protein 88g of fat x 9 kcal of fat= 880 kcal of carbohydrate Calculate TDEI 440 kcal of protein + 792 kcal of fat + 880 kcal of carbohydrate = 2,112 total kcal What % of the TDEI calculated is delivered from fat and from carbohydrate? Calculate the percent of total calories that are derived from carbohydrate : 880 kcal of carbohydrate / 2112 total kcal x 100 = 41.6667% Calculate percent of total calories derived from fat: 792 kcal of fat / 2112 total kcal x 100 = 37.5% Calculate the percent of total calories derived from protein: 440 kcal of protein / 2112 total kcal x 100 = 20.8333%

John is a 44 year old, weighs 195 lbs and is 5ft 10 inches tall. Estimate his basil EE for a 24 hour period.

Convert weight into pounds and kilograms (1kg = 2.2lbs) 195lbs / 2.2 = 88.6364 Convert height in foot and inches to inches only: (5ft x 12in) + 10in = 70in Convert height in inches to centimeters (1in = 2.54 cm) 70in x 2.54cm = 177.8cm use the equation for Basal EE to calculate: 66.5 + (13.75 x W ) + ( 5.003 x H) - ( 6.775 x A ) 66.5 + (13.75 x 88.6364) + (5.003 x 177.8) - (6.775 x 44) 66.5 + 1,218.7505 + 889.5334 - 298.1 1876.6839kcal

RQ vs RER

During non steady state exercise or periods of hyperventilation, the ratio of CO2 produced to O2 consumed is referred to as Respiratory exchange ratio or RER. RER is measured and calculated the same way as RQ, but it is more accurate in calculating VCO2 .

Estimation of Energy Expenditure while Feeding (TEF)

Energy is required for ingestion, digestion, and storage of food, fluid, and supplements. Thermic effect of feeding (TEF) refers to the number of calories required to carry out these processes. TEF is about 10% of TDEI.

Basal EE/Resting EE

Equation: Basal EE for females: 655.1 + (9.563 x W ) + (1.850 x H ) - ( 4.676 x A) Basal EE for males: 66.5 + (13.75 x W ) + (13.75 x W) + (5.003 x H ) - (6.775 x A) Where "A" is age in years, "H" is height in cenimeters, and "W" is body weight in kilograms.

NET VO2

Equation: Net VO2 = gross VO2 - resting VO2

Power in Kgm/s

Equation: Power (Kgm/s) = 2.21 x W x Square root of VJ Where "W" is body weight in kilograms, and "VJ" is the maximal vertical jump height in meters.

Power

Equation: Power (Watts) = W x D x 9.807 / T Where "W" is the weight of the subject in kilograms; "D" is the vertical distance between the 3rd and 9th step. 9.807 refers to the acceleration of gravity; and "T" is the time in seconds (nearest to the hundredth of a second) that it takes to travel up six steps).

Jack Jogged for 30 minutes. His average VO2 was 2.0 LO2/min. How many calories did he expend during this bout of exercise?

First determine the rate of energy expenditure (in kcal/min) 2.0LO2 x 5 kcal= 10 kcal/min Step 2 determine the total number of calories jack expended during this bout of exercise 10 kcal x 30 min = 300 kcal Finally: During 30 minutes of jogging, jack expended approximately 300 calories.

Optimal diet; ideal percentage and amount of macronutrients for moderately active people and endurance athletes of Carbohydrates.

For carbohydrates, the acceptable macronutrient distribution is from 45-65% of total daily energy intake (TDEI). The recommended daily intake for fiber is 25g for women and 38g for men. The recommended daily intake of carbohydrate for an endurance athlete is approximately 6-10 g of carbohydrates per kilogram of body weight.

Optimal diet; ideal percentage and amount of macronutrients for moderately active people and endurance athletes of Fats.

For fat, the acceptable macronutrient distribution range is 20-35% of the TDEI. Saturated fat intake should be limited to less than 10% of TDEI. Trans fatty acid intake should be kept as low as possible. Cholesterol intake should be less than 300mg per day.

Basal EE

For males: 1700 calories For females: 1300 calories Is usually controlled in a laboratory condition. Subject should not consume caffeine or food 12 hours prior to basal ee testing. Also known as Resting energy expenditure (Resting ee)

Optimal diet; ideal percentage and amount of macronutrients for moderately active people and endurance athletes of Protein.

For protein, the acceptable macronutrient distribution range is 10-35% of the TDEI. The recommended dietary allowance is 0.8 grams of protein per kilogram of body weight. For Endurance athletes, the recommended protein intake is 1.2 to 1.4 grams of protein per kilogram of body weight. For a Resistance/strength trained athlete the recommended protein intake is from 1.2 to 1.7 grams of protein per kilogram of body weight.

Gross Oxygen Consumption (VO2 in ml02.kg/min) of common forms of exercise

From the equations, rate of net EE (kCal/min) and total EE (kcal) can be determinedds. Since metabolic equations estimate oxygen consumption in gross terms, steps similar to those described nit eh previous section need to be followed when determine net EE. However, since metabolic equations calculate gross EE in terms of relative VO2, ti might be easier to calculate resting EE from resting VO2.

General Activity EE

General activity EE = Basal EE (resting ee) x 0.2

Using the 7 chart

Going from METS to Relative VO2 (mL/kg/min) you will multiply the mets by 3.5 If you are going from Relative VO2 (mL/kg/min) to METS you divide by 3.5 Rest is equal to 3.5 Relative VO2 (mL/kg/min) going to Absolute VO2 (L/min) you multiply the body weight in kg and then divide it by 1000 To go from Absolute VO2 (L/min) to Relative VO2 (mL/kg/min) divide by body weight in kg and multiply by 1000 To go from absolute vo2 (L/min) to Rate of EE (Kcal/min) multiply by 5.0 or by the RQ number To go from Rate of EE (kcal/min) to Absolute VO2 (L/min) divide by 5.0 or by RQ number To go from Rate of EE (Kcal/min) to Total Kcals multiply by the total number of minutes To go from total Kcals to Rate of EE (kcal/min) divide by the total number of minutes To go from Total kcals to lbs of fat, divide by 3500

If an RQ is .95 of carbohydrate the primary source of fuel and the exercise intensity is considered to be _____. If the RQ of .75 of fat is the primary source of fuel and the exercise intensity is considered _____.

High Low

At rest

Humans require about 3.5 mL/O2/kg/min to carry out vital functions. Based on this assumption, ones resting VO2 must be calculated before net EE can be determined.

RQ

If the mixture of fuel being used during exercise is known, then the precise number of calories expended per liter of oxygen consumed can be calculated.

VCO2 is ______ relative to VO2 during fat breakdown as compared to carbohydrate breakdown. Thus fat catabolism results in a ______ RQ whereas carbohydrate catabolism results in a ______ RQ.

Lower Lower Higher

Net EE calculation:

Net EE = gross EE - resting EE

You can measure the indirect calorimetry by

Oxygen consumption (VO2) - the amount of oxygen consumed. Carbon dioxide production (VCO2) - the amount of carbon dioxide produced. Energy Expenditure (EE)

Why is protiens contribution to ATP production ignored when using RQ?

Protein only contributes a very small amount of energy production. As a result the term "non-protein RQ" is often used instead of RQ. It is called because of the fact that carbohydrates and fates are the major fuels utilized in the PRoduction of ATP.

The mixture of fuels utilized for ATP production can be determined from the calculation of a Respiratory quotient (RQ).

RQ is the ratio of CO2 production (VCO2) to O2 consumption (VO2). This may be expressed as: Equation: RQ = VCO2/VO2

Caloric equivalents of oxygen can be used to calculate

Rate of energy Expenditure (Rate of EE) the number of calories expended per minute Total energy expenditure (Total EE) the total number of calories expended over a given period of time.

Net EE of exercise:

Refers to the "true" amount of energy required to preform a bout of exercise and does not include any calories required to support life's vital processes while exercising.

Due to the increase in VO2 meaning that the energy expenditure increases as well, there is a linear relationship between the two. Energy expenditure can be estimated by estimating the VO2.

Research has shown that for every one liter of oxygen consumed, approximately 5 calories are expended. Therefor energy expenditure can be estimated by measuring the amount of oxygen consumed.

A 50 kg person walked on the treadmill at 3mph up a 5% grade incline for 20 minutes. estimate the total net EE for this total bout of exercise.

Step 1: convert 3mph to meters per min (note 1mile=1609 meters) (3miles x 1609 meters ) / 60 min = 80.45 miles/min step two use the walking equation to estimate gross VO2 in relative terms (MlO2/kg/min) (note: when using percent in a calculation, remember to first divide by 100) step 3: use the equation to calculate net VO2 in relative terms. Gross vo2 - resting vo2 = 18.7855 -3.5 =15.2855mlo2/kg/min step 4:convert net vo2 irrelative terms to absolute terms (15.2855 x 50kg ) /1000 = 0.7643 LO2/min Step 5: convert net vo2 in LO2/min to net EE in kcal.min (Note: since RQ was not given, assume that the caloric equivalent for 1 LO2 consumed is 5kcal) Step 6: convert net EE in kcal/min to total net EE in kcal 3.8215kcal x 20min = 76.43kcal

TDEE for an active person

TDEE (Active person) = basal EE + TEF + general activity EE + Exercise EE

TDEE for a SEDENTARY INDIVIDUAL

TDEE for a sedentary person: TDEE for sedentary = basal EE + TEF + general activity EE

Thermal Effect of Feeding (TEF)

TEF is about 10% of TDEI and can be calculated using the following equation: Thermic effect of feeding (TEF) = TDEI x 0.10

During periods of hyperventilation

The amounts of CO2 eliminated though the lungs is greater than the amount of CO2 produced by the lungs.

Basal EE

The largest component of TDEE. Basal EE refers to the minimal amount of energy required to sustain a life's vitals functions over a 24 hour period. The total number of calories that a person would expand if he or she performed absolutely no physical activity all day long, did not eat, and what not distracted by external environment. Males expend slightly more than 1 calorie per minute (1580 to 1870 calories per day) Females expend slightly less than 1 calorie per minute (1150 to 1440 calories per day)

RQ can be used to determine

The percent of contribution of fat and carbohydrate to energy metabolism at rest and during steady state (continuous) exercise The caloric equivalents of oxygen (the precise number of calories released during the breakdown of an energy substrate or a combination of energy substrates per one liter of oxygen consumed.

A female subject participated in resting EE testing. Her average VO2 was 0.24 LO2/min and average RQ was 0.73. Estimate her resting EE for a 24 hour period.

Use RQ table to determine the caloric equivalent for an RQ of 0.73 which is 4.714 kCal/LO2 Determine her resting EE in kcal/min: 0.24 LO2 x 4.714 = 1.1314 kcal/min Determine her resting EE for a 24 hour period: 1.1314kcal x 60 minutes x 24 hours = 1629.216

Based on the analysis of his 3-day dietary intake log, John's average caloric intake was approximately 3,150 calories per day. Determine the thermic effect of consuming a 3,150 kcal a day diet

Use the equation to estimate TEF: TDEI x 0.10 = 3,150 x 0.10 = 315 kcals 315 kcals

Weight maintenance mode

When TDEI is consistently equal TDEE, body weight stays fairly constant. under these circumstances a person is considered to be in a weight maintenance mode

Suppose a male subject preformed a 45 minute bout of steady state (continuous) exercise. His average VCO2 was 2.19LCo2/min and hsi average VO2 was 2.24LO2/min. Answer the following questions: 1) how much total energy did he expend? 2)What percent of his calories were derived from fat? and 3) how many calories were derived from fat?

When calculating RQ round the final answer to the second decimal place . equation: VCO2/VO2 = =>2.19/2.24 = 0.9777= 0.98 Use the RQ table to determine the number. According to it, you have an RQ of .98 which indicates that 5.022 calories were expended for every liter of oxygen consumed. Calculate his rate of EE (in kCal/min) : 2.24 x 5.022 = 11.2493 kcal/min Calculate his total EE: 11.2493 x 45 minutes = 506.2185 kcals Use the Table to determine his percentage of calories derived from fat, which at .98 RQ indicates that 6.8% of his calories were derived from fat. Calculate the number of calories that were derived from fat: 506.2185 x 0.068 = 34.4229 kcal Final answer: during this bout of exercise, he expended 506 total calories of which 6.8% (or 34 kcals) were derived from fat.

Respiratory Exchange Rate

When to avoid using nonprotein respiratory quotient - during non-steady state exercise and periods of hyperventilation. during non steady state exercise (at the beginning of a bout of exercise or during high and maximal intensity exercise) anaerobic metabolism contributes significantly to ATP production. As a result, lactate is produced by the cells and accumulate in the blood. Since it's produced CO2 is also produced and exits through the lungs. So during these instances, the exchange of O2 and CO2 that takes place in the lungs does not reflect the amount of O2 consumed and CO2 expired by the cells as a result of macronutrient catabolism.

Respiratory Exchange Rate

When to use nonprotein respiratory quotient: at rest and during steady state exercise. RQ is the ratio of VCO2 and VO2. The use of RQ requires the assumption that the exchange of O2 consumed and CO2 that occurs in the lungs reflects the actual amount of O2 consumed and CO2 produced by the cells as a result macronutrient breakdown. This is true at rest and during steady state exercise, or exercise that is continuous and aerobic exercise, lasting at least 1 to 4 minutes in duration. where anaerobic metabolism is minimal and lactate, does not accumulate.

An RQ more than 0.85 indicates

a greater percentage of carbohydrates are being metabolized for fuel more energy is being expended per liter of oxygen consumed

An RQ less than 0.85 indicates

a greater percentage of fat is being catabolized for fuel less energy is being expended per liter of oxygen consumed.

Indirect Calorimetry

a more practical tool for measuring energy expenditure. a method used to estimate energy expenditure from the amount of oxygen one consumes and carbon dioxide one produces. open-circuit spirometry is an example of indirect calorimetry. This measures the volume and mixture of air a person inspires and expires.

Respiratory Quotient

accurate estimation of energy expenditure is greatly influenced by the mixture of fuels being catabolized (broken down and used for ATP production). During energy metabolism, the amount of energy released from fat is greater than the amount of energy released from an equal amount of carbohydrate. For every one gram of fat catabolized, 9 calories are released, where as for every one gram of carbohydrate catabolized, 4 calories are released.

Direct Calorimetry

an apparatus used to determine energy expenditure from the amount of heat produced by the body. It is based on the assumption that when the body expends energy for work, heat is produced. Thus, as more work is performed (and more energy is produced) more heat is produced.

An RQ of 0.85 indicates

approximately 50% of the calories expended are being derived from carbohydrates and 50% of the calories from fat. 4.862 (5) calories of energy are being expanded per liter of oxygen

Assume that john is sedentary. Calculate his TDEE.

basal EE + TEF + general activity EE 1,877 + 315 + 375 = 2,567 kcal/day 2,567 kcal/day

Calculate the TDEE for john if he had a net EE of 400 calories from cycling each day. johns basal ee is 1877 calories/day, TEF is 315 calories/day.

basal EE + TEF + general activity EE + exercies EE (in net terms) 1877 + 315 + 375 + 400 =2,967 kcal/day

During high intensity exercise, most of the calories expended are derived from _______.

carbohydrates

During maximal exercise, all of the calories are derived from _____.

carbohydrates

What is johns total net EE during 45 minutes of cycling. Johns basal EE is approximately 1877 calories per day. Johns gross EE during 45 minutes of cycling was about 459 calories.

convert his basal EE into kcal/day to basal EE in kcal/min: 1877 kcal / (24hr x 60min) = 1.3035 kcal/min Note that this indicates the number of calories expended each minute to support life's vital processes use the basal EE expressed in kcal/min to calculate his basal EE for a 45 minute period: 1.3035 kcal x 45 min = 58.6575 kcal = 59 kcals This number reflects the number of calories that he expended to support life's vital functions during the 45 minute bout of exercise use the equation to calculate Net EE gross EE-resting EE ( or basal EE) 459 kcal - 59 kcal = 400 kcal 400 kcals

Calculate the recommended maximal daily protein intake in grams for a 210 pound strength trained athlete

convert his body weight from pounds to kilograms (1kg=2.2 lbs) 210 lbs/2.2= 95.4545kg calculate the recommended maximal daily protein intake 95.4545kg x 1.7 of protein = 162.2727g of protein a strength trained athlete probably does not need to consume more than 162 g of protein per day

Indirect Calorimetry is based on the principle that

every energy-generating reaction that occurs in the body ultimately depends on oxygen. When exercise workload increases (treadmill speed increases) the exercising muscles consume more oxygen. Furthermore, because carbon dioxide is a metabolic by-product of energy metabolism, as exercise workload increases, the exercising muscle produces more carbon dioxide. A direct relationship between exercise workload and both VO2 and VCO2 in the treadmill speed increases, Both VO2 and VCO2 increases.

During low intensity exercise, most of the calories expended are derived from ____.

fat

During moderate intensity exercise, the calories expended are derived from a fairly equal combination of _____ and ____.

fat and carbohydrate

How do you calculate caloric content of different foods?

multiply 12g of fat by the number of calories that is in fat, which is 9. 12g x 9 kcals= 108kcals of fat the same is said to all others, multiply number of grams by the number of kcals to get the answer.

If gross EE of exercise was used instead of net EE of exercise then TDEE would be ______ because the energy expended to support life's vital functions during a given bout of exercise would have already been accounted for by basal EE estimated for a 24 hour period.

overestimated

Respiratory Quotient (RQ)

reflects the amount of CO2 produced and the amount of O2 consumed by the cells during the breakdown of an energy substrate or mixture of energy substrates. RQ is based on the principle that fat and carbohydrate have different chemical compositions; the are made of different amounts of carbon, hydrogen, and oxygen molecules. Different amounts of oxygen are required to break down fat and carbohydrates Different amounts of carbon dioxide are produced when fat and carbohydrate are broken down

Net energy expenditure (Net EE)

the actual amount of energy required to perform a bout of exercise

Resting Energy Expenditure (Resting EE)

the amount of energy required to support life's vital functions

if a female consumes a 2000 calorie per day diet, then she should consume at last how many calories of carbohydrates?

the needs for carbohydrates are from 45-65%. So it's: 2000 kcal x 0.45 = 900kcals of carbohydrates

Lose weight

to lose weight a caloric deficit should be consistently achieved. there are only there ways to achieve a caloric deficit: 1) diet only (reduce TDEI, but maintain TDEE) 2) exercise only (maintain TDEI but increase TDEE) 3) both diet and exercise (reduce TDEI and increase TDEE)

Weight Control

weight control is influenced by the difference between caloric intake and caloric expenditure and can be summarized by the energy balance equation (i.e. TDEI - TDEE)

Positive energy balance

when TDEI is consistently greater than TDEE a person is in a positive energy balance. The extra calories resulting from this caloric surplus are stored in adipose tissue. Under these circumstances, a person is considered to be in weight gain mode

Negative energy balance

when TDEI is consistently less than TDEE, a person is in a negative energy balance and a caloric deficit is created. A caloric deficit refers to the calories needed by the body that are not supplied by the diet. To overcome this deficit, calories stored in adipose tissue are used. Under these circumstances, a person is considered to be in a weight loss mode.