Term
| 1. _____ is how many calories you need to cut off your diet if you want to lose weight. |
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Definition
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| 2. _____ is the dietary energy intake that is required to maintain energy balance in a healthy person of defined age, gender, weight, height, and level of physical activity consistent with good health. |
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Definition
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Term
| 3. Eating less does these 6 things to the body. |
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Definition
| 1) REDUCE BODY FAT, 2) REDUCE METABOLIC RATE, 3) LESS OXIDATIVE DAMAGE, 4) LOWER PLASMA GLUCOSE, 5) LOWER INSULIN LEVEL, 6) LESS DNA DAMAGE |
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Term
| 4. _____ is defined as a restriction of energy intake, but with adequate intakes of essential vitamins and minerals. |
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Definition
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Term
| 5. What is the benefit to lower core body temperatures associated with eating less? |
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Definition
| EVERYTHING SLOWS DOWN, AND THERE IS LESS OXIDATIVE STRESS |
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Term
| 6. Calorie restriction is also associated with these 4 health risks. |
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Definition
| 1) HYPOTENSION, 2) SLOWER WOUND HEALING, 3) DEPRESSION, 4) EXCESSIVE LOSS OF FAT AND MUSCLE MASS |
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Term
| 7. Total energy expenditure for a human consists of these 3 factors. |
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Definition
| 1) BASAL METABOLIC RATE, 2) THERMAL EFFECT OF FOOD, 3) ACTIVITY THERMOGENESIS |
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Term
| 8. _____ is the minimum energy to live (lying down). |
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Definition
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Term
| 9. _____ is 60-70% of the total energy expenditure that is measured after 10-12 hours of fasting with no exercise. |
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Definition
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Term
| 10. _____ is measured with input from body size, composition, sex, and other factors and is more commonly used. |
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Definition
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Term
| 11. The resting metabolic rate is _____% higher than the BMR. |
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Definition
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Term
| 12. _____ is the energy expended by the body internally to support life. Generally from respiration to moving ions across membranes 60% is from head produced by the liver, brain, heart, and kidneys. |
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Definition
| RESTING ENERGY EXPENDITURE |
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Term
| 13. 4 factors affecting resting energy expenditure. |
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Definition
| 1) BODY SIZE, 2) BODY COMPOSITION, 3) AGE, 4) HORMONAL STATUS |
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Term
| 14. Every decade after the age of 30, your metabolism decreases by _____%. |
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Definition
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Term
| 15. If your body size increases, it causes a greater surface area (only if its lean tissue) which _____ resting energy expenditure. |
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Definition
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Term
| 16. The _____ uses the variables of height, weight, age and gender to calculate the BMR, which is more accurate than calculating calorie needs based on body weight alone. |
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Definition
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Term
| 17. The only factor omitted by the harris-benedict equation is _____, and this the ration of muscle to fat a body has. |
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Definition
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Term
| 18. The more _____ a person’s body is, the more calories they will need. |
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Definition
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Term
| 19. The harris-benedict equation will be very accurate in all but the _____ (will underestimate calorie needs) and the _____ (will over estimate calorie needs). |
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Definition
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Term
| 20. _____ consist of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest. This cycle is repeated 8 times for a total of 4 minutes. |
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Definition
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Term
| 21. What is the most important aspect of tabata exercise? |
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Definition
| IT GIVES YOU BOTH AN ANAEROBIC AND AEROBIC EXERCISE EFFECT |
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Term
| 22. _____ are portable and inexpensive direct measures of height and body mass. It is practical for application in the clinical setting and in large epidemiological studies. |
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Definition
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Term
| 23. 5 current methods of measuring fat free mass / muscle (FFM). |
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Definition
| 1) HYDRODENSITOMETRY, 2) BOD-POD, 3) DEXA, 4) SKINFOLD ANTHROPOMETRY, 5) BIOELECTRICAL IMPEDANCE ANALYSIS |
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Term
| 24. What is the gold standard for determining fat free mass? |
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Definition
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Term
| 25. The less a person weighs underwater, the higher the percentage of _____. |
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Definition
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Term
| 26. _____ is a 5-min test that measures volume changes within a chamber. Once the subject’s mass and volume are determined, body density is calculated and the relative proportions of fat and fat-free mass are determined. |
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Definition
| BOD-POD (AIR-DISPLACEMENT PLETHYSMOGRAPHY) |
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Term
| 27. _____ uses a source that generates x-rays at two energies. The differential attenuation of the two energies is used to estimate the bone mineral content and soft tissue composition. It assumes that FFM maintains a constant 73% level of hydration. |
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Definition
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Term
| 28. If the amount of _____ is inconsistent, or the person is _____, then it will decrease the accuracy of DEXA. |
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Definition
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Term
| 29. _____ is the most common method of measuring FFM. It measures skin-fold thickness, and is less accurate in young, old, very lean, muscular, or obese patients. |
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Definition
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Term
| 30. _____ is a measurement of FFM bases on the relationship between the volume of the conductor (human body), the conductor’s length in height, the components of the conductor, and its impedance. This technique involved attaching surface electrodes to various locations on the arm and foot. |
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Definition
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Term
| 31. _____ is one of the most frequently used body composition methods due to the inexpensive cost of the instrumentation, its ease of operation, and portability. It reflects the ability of tissues and the whole body to conduct an electrical current. |
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Definition
| BIOELECTRICAL IMPEDANCE ANALYSIS |
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Term
| 32. When performing bioelectrical impedance, most of the electrical resistance is explained by _____. |
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Definition
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Term
| 33. Although BMI is a decent correlate of fat mass, the relation between BMI and fat mass is influenced by these 4 factors. |
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Definition
| 1) RACE, 2) AGE, 3) GENETIC FACTORS, 4) FITNESS LEVELS |
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Term
| 34. Because the RMR is determined by FFM, it is highest during _____. |
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Definition
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Term
| 35. Energy cost of RMR during growth periods is _____kcal/g of tissue gained during this period. |
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Definition
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Term
| 36. A higher _____ leads to a higher RMR, and can partially slow the gradual decline in RMR in adult hood. |
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Definition
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Term
| 37. Since women have more fat in proportion to muscle than man, women have _____ metabolic rates than men by 5-10%. |
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Definition
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Term
| 38. 4 hormonal influences affecting resting energy expenditure. |
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Definition
| 1) THYROID GLAND, 2) SYMPATHETIC NERVOUS SYSTEM, 3) MENSTRUAL CYCLE, 4) PREGNANCY |
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Term
| 39. 4 factors which can increase resting energy expenditure. |
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Definition
| 1) CAFFEINE, 2) NICOTINE, 3) FEVER, 4) ENVIORNMENTAL TEMPERATURE (COLD CLIMATES INCREASE RMR) |
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Term
| 40. A fever will increase metabolic rate by _____% for each degree of increase in body temp above 98.6deg F. |
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Definition
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Term
| 41. _____ accounts for about 10% of total energy expenditure. |
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Definition
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Term
| 42. _____ consists or normal digestion; and it is involved in the digestion, absorption, and metabolism of nutrients. |
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Definition
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Term
| 43. _____ consists of metabolic inefficiency, and it is when the body must expend excess energy to break down food. |
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Definition
| FACULTATIVE THERMOGENESIS |
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Term
| 44. _____ is the energy expended during sports or fitness exercise and activities of daily living. |
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Definition
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Term
| 45. What is the most variable component of TEE? |
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Definition
| ACTIVITY THERMOGENESIS (EXERCISE) |
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Term
| 46. _____is the amount of calories you burn after the exercise is over. |
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Definition
| POST EXERCISE OXYGEN DEFICIT |
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Term
| 47. _____ is the energy expended during the activities of daily living. |
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Definition
| NON-EXERCISE ACTIVITY THERMOGENESIS (NEAT) |
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Term
| 48. 6 factors affecting thermogenesis. |
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Definition
| 1) BODY SIZE, 2) EFFECIENCY OF MOTION, 3) LEVEL OF FITNESS, 4) FAT FREE MASS, 5) DECLINES WITH AGE, 6) FREATER FFM IN MEN THAN WOMEN |
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Term
| 49. _____ results in an increased metabolic rate after exercise. |
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Definition
| EXCESS POST-EXERCISE OXYGEN CONSUMPTION (EPOC) |
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Term
| 50. Duration and magnitude of exercise have been shown to _____excess post-exercise oxygen consumption. |
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Definition
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Term
| 51. _____ does not increase the duration of the EPOC, but causes a flat out increase in the metabolic rate by 8-14%. |
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Definition
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Term
| 52. How many kcal/g do carbohydrates provide? |
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Definition
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Term
| 53. How many kcal/g do protein provide? |
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Definition
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Term
| 54. How many kcal/g does fat provide? |
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Definition
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Term
| 55. _____ is a measurement of energy expended as heat (whole-room), the amount not the type. |
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Definition
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Term
| 56. _____ estimates energy expenditure oxygen consumption and carbon dioxide production over a set period of time (more practical). |
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Definition
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Term
| 57. _____ is the most accurate way to come up with the energy requirements for humans, but it requires expensive isotopes and expertise to operate machines. |
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Definition
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Term
| 58. 4 ways to measure activity-related energy expenditure. |
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Definition
| 1) DOUBLY LABELED WATER, 2) CALTRAC MONITOR, 3) HEART RATE MONITOR, 4) PHYSICAL ACITIVY QUESTIONNAIRE |
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Term
| 59. _____ has the most impact on a person’s energy balance, usually due to the energy expended during activities of daily living. |
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Definition
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Term
| 60. With the obesity epidemic facing many individuals, encouragement to expend energy through _____ should be recommended. |
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Definition
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