ESS 3117 Midterm
How to lose one pound a week or two pounds?
-500 kcals a day -1000 kacals a day
A moderately active person should consume how many grams of protein per kg of body fat a day?
.8 grams
A calorie refers to the amount of heat required to raise the temperature of 1 gram of water how many degrees celsius?
1 degree celsius
Lose nor more than _____ pounds a week?
1 to 2
Strength trained athletes should consume how many grams of protein per kg of body weight?
1.2-1.7 grams
How many calories are in a kilocalorie?
1000
On average each day how many liters of fluid should be consumed by females? males?
2.7 L 3.7 L
The recommended intake of fat for an athlete is _______ % of TDEI
20-35%
A moderately active female should consume how many total calories a day? male?
2200 2900
On average how much o2 does an individual consume at rest?
3.5 lo2/kg min
One metabolitc equivalent is equal to what relative VO2?
3.5 mlo2/ kg min
Max amount of cholesterol suppose to consume a day?
300 mg
1 pound = kcals
3500
1 gram carbs = ____ kcals 1 gram protein= _____ kcals 1 gram fat = _____ kcals 1 gram alcohol= ____ kcals
4 4 9 7
Moderately active person diet percent : carbs: protein: fats: sat fat:
45-65 10-35 20-35 <10
on average how many calories are expanded for every liter of o2 consumed?
5 kcal
Fluid consumption: 4 hours before execise? 2 hours before exercise? Every 15-20 minutes during exercise? after exercise?
5-7 ml per kg of body weight 400-600 ml 150-350 ml of fluid 1.5 L of fluid for ever kg of body weight lost during exercise
An endurance athlete should consume: carbs per kg of body weight? protein per kg of body weight?
6-10 grams 1.2-1.4 grams
What is TDEE comprised of?
BMR (RMR) TEF (TDEI * .10) GA (BMR * .20) NET of Exercies ( gross- resting)
What is direct calorimetry?
EE is determined from the amount of body heat produced by the body.
How to test ATP-PCr System? What does it measure?
Margaria-Kalamen Power Test (stair test) (use for 100 meter runners) Vertical Jump Test anaerobic power
4 ways to measure EE
absolute VO2 (L) realtive VO2 (ml) METS ( medtabolitic equivalent) rate of energy expenditure (kcal/min)
As exercise workload increases what happens to the following? VO2 Heat production VCO2 EE`
all increase
What is calorie?
amount of heat required to raise 1 gram of water by 1 degree C
What does wingate test find?
anaerobic power and anaerboic capacity. Lower number the better
TDEE is comprised of what components?
basal metaboltic rate thermic effect of feeding EE during PA ( planned and general)
What is indirect calorimetry?
calculate EE from amount of o2 consumed and carbon dioxide produced. Based on the principle that VO2 and EE share linear relatinship. Based on steady state exercise. (aerobic)
When fats break down what are results to o2 and co2 production/use? carbs?
less CO2 produced relative to amount of 02 consumed more CO2 produced relative to amount of 02 consumed
Will fat breakdown result in a lower or higher RQ?
lower because CO2 produced is low
What is gross EE and its problem?
measured by metabolic carts, estimated using metabilic equations, usually provided in caloric expenditure tables. Basal energy counted twice
What is BMR? Why difficult to use? How can be measured? How can it be estimated?
minimal amount of energy required to sustain life's vital functions requires 12 hours of fasting and no PA Resting metabolic rate only 3-4 hours rest / fasting Using estimated resting V02 of 3.5 mlo2/ kgmin
Anaerobic Glycolysis?
no o2 between 10-15 to 2-3 minutes fuel source is muscle glycogen and blood glucose. Can use lactic acid
What terms are often used instead of RQ?
non protein RQ because proteins contribution to ATP production is minimal. Respiratory exchange ratio: because pulmonary gas exchange does not always exactly reflect cellular gas exchange.
When should respiratory gas exchange ratio not be used?
non-steady state exercise and periods of hyperventilation.
What can RQ determine?
precise # of calories per L of O2 consumed % contribution of fat and carbs exercise intensity
ATP-PCr Energy System
produces ATP during exercise immediate energy intramuscular storgae of ATP and re synthesized. With oxygen 10-15 seconds
Aerobic Glycolysis?
sumaximal exercises 2-3 minutes needs o2 ATP generated by FA muscle glycogen glucose protein and combination
What is the minor problem with estimating 5kcals for everyone?
tends to over estimate EE
What is Thermic effect of eating?
the number of calories/ energy required for ingestion digestion and storage of food, fluid, and supplements.
Anaerobic glycolysis are informative for what kinds of athletes?
those participating in events that require all-put effort for longer than 10-15 seconds and shorter than 2-3 min
What is net EE during exercise?
true amount of energy required to perform a bout of exercise excluding energy required to sustain life.
name 6 nurtirents
water, minerals, vitamins, fats, carbs, protein
WHat happens to body weight if TDEI is consistently same, greater, less than TDEE?
weight maintained gained lossed
How to test anaerobic glycolysis?
wingate test
