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| 1. It is important to note that exercise _____ has an independent effect by increasing the contribution of fat (and protein) as exercise time elapses and glycogen stores become progressively depleted. |
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| 2. Most studies show that at any given relative exercise intensity, men oxidze more carbohydrate and less fat than do women. It appears that the differences between these patterns of fuel use are due to _____ rather than male hormones or the relatively greater proportion of type 1 fibers in women compared to men. |
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Definition
| CIRCULATING FEMALE HORMONES (ESTROGEN) |
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| 3. Exercise in both heat and cold increase _____ metabolism. |
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| 4. In subjects who eat sufficient energy to maintain energy balance, exposure to high altitude increases the use of _____. |
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| 1. Energy deficit is induced by these 2 things. |
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| 1) DECREASED CALORIC INTAKE, 2) INCREASED ENERGY EXPENDITURE |
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| 2. Since exercise helps preserve lean tissue mass, RMR may not decline and may even _____ if there is a significant change in body composition. |
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| 3. A weight management program based on increasing energy expenditure by physical activity could result in a strikingly different pattern of changes to TDEE that are more likely to promote continued _____. |
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| 4. A recent study summarized the effect of substituting one macronutrient for another on total energy expenditure. According to these authors there is little effect when fat is substituted for carbohydrate; however, increasing _____ to 30-35% of energy intake increases energy expenditure. |
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| 5. Macronutrient composition of the diet also changes energy utilization by mediating the proportion of _____. |
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| FUELS USED FOR ENERGY PRODUCTION |
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| 6. The total energy value of stored glycogen is about 1 kcal/gram while stored fat has an energy content of approximately 8 kcal/gram. This means storing energy as _____ in adipose tissue is therefore extremely efficient; and the same quantity of energy can be stored with considerably less weight. |
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Definition
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| 7. 2 reasons dietary fat is preferentially stored while dietary carbohydrate is preferentially oxidized. |
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| 1) CARBS ARE CONTINUOUSLY REQUIRED FOR SPECIFIC TISSUE FUNCTIONS, 2) CARBS ARE A MORE OXYGEN EFFICIENT FUEL COMPARED TO FAT |
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| 8. Dietary carbohydrate can be converted to fat in the _____, but the rate at which this process occurs is negligible under most conditions. |
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| 9. Carbohydrate intake is rapidly matched by an increase in _____ and _____ as it approaches full saturation (1.0). |
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Definition
| CARBOHYDRATE USE AND RESPIRATORY EXCHANGE RATIO |
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| 10. Even after the consumption of a mixed mea, _____ rises towards 1.0 indicating an increased contribution of carbohydrate to energy expenditure. |
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Definition
| RESPIRATORY EXCHANGE RATIO |
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| 11. Carbohydrate intake is well matched by carbohydrate use during both _____ and _____. |
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| 12. During exercise, exogenous carbohydrate provision (consuming a sports drink) can be matched by oxidation of the ingested glucose up until glucose transporters in the gut become _____. |
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| 13. Since carbohydrate depletion correlates with _____, maintenance of carbohydrate stores throughout and between exercise bouts is of critical importance. |
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| 14. The current institute of medicine recommendation for carbohydrate intake is _____% of daily caloric intake. |
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| 15. With endurance training _____ needs may be higher due to increased rates of amino acid oxidation during exercise. |
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| 16. A _____ requires the highest protein consumption of any athlete, because they are eating away the most muscle. |
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Definition
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| 17. For endurance athletes it was recommended that there are _____ additional protein requirements for low to moderate-intensity exercise. |
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| 18. More than all other macronutrients, daily recommendations of _____ should be treated as broad recommendations. |
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| 19. Protein requirements are dependent on the _____ status of the individual. |
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| 20. It has been demonstrated that exercise training may actually _____ protein requirements because of an increased efficiency of energy utilization. |
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| 21. It is plausible to consider that the _____ of protein nutrition is more important than the amount of protein consumed. |
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| 22. _____ and _____ ingestion in the period of time following exercise (1-3 hours post exercise) may be the most important window for stimulating protein synthesis because it may represent the best possible biochemical environment for utilization. |
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Definition
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| 23. On one’s way to obesity there is usually an increase in _____ that often precedes increases in _____. |
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Definition
| FAT CELL SIZE, FAT CELL NUMBER |
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| 24. _____ is the increase in a fat cells size. |
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Definition
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| 25. _____ is the increase in fat cell numbers. |
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| 26. The development of _____ is associated with the most severe forms of obesity, and has the poorest prognosis for treatment. |
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| 27. _____ is the result of excess triglyceride accumulation in existing adipocytes due to positive energy balance (energy intake in excess of energy expenditure). |
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| 28. _____ results from the recruitment of new adipocytes from precursor cells in adipose tissue, and involves the proliferation and differentiation of pre-adiocytes. |
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| 29. Adipose hyperplasia is also known as _____. |
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Definition
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| 30. These 3 factors influence the proliferation of cells within adipose tissue. |
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Definition
| 1) CIRCULATING FACTORS, 2) NEURONAL INPUTS, 3) INTESTINAL CONTROL (PARACRINE AND AUTOCRINE FACTORS) |
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| 31. _____ of adipose tissue inhibits lipolysis, and appears to increase fat cell proliferation. |
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| 32. The coordinated development of adipocyte proliferation and angiogenesis suggests a communication between adipocytes and the _____. |
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| 33. _____ energy intake in formula-fed or mixed-fed infants as early as 4 months was positively related to early childhood weigh gain and subsequent body weight and body mass index up to 5 years of age. This has been shown to be associated with an increased risk of obesity in childhood and early adulthood. |
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Definition
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| 34. It was reported that in a cohort of infants who received only soy or cow mild based formula that each _____g increase in absolute weight gain during the 1st week of infancy was associated with a 28% increase in the risk of becoming an overweight adult. |
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| 35. It has been reported that RMR was elevated immediately following an exercise session, but that within _____ hours of the cessation of exercise, the RMR dropped 8%. |
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| 36. Achieving an exercise induced elevation in RMR is likely to require the exercise stimulus to be repeated _____ or _____. |
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Definition
| DAILY OR SEVERAL TIMES PER WEEK |
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| 37. The RMR of a 70kg-human is _____kcal/min. |
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Definition
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| 38. What is the best initial expectation for an overweight person on an exercise routine? |
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Definition
| 20MIN OF EXERCISE AT AN INTENSITY THAT IS 6X THE RMR |
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| 39. It is well established that metabolic rate, measured as oxygen consumption, remains elevated for some period of time following exercise. This phenomenon has been termed _____. |
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Definition
| EXCESS POST-EXERCISE CONSUMPTION (EPOC) |
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| 40. The magnitude of EPOC is linearly related to the duration and intensity of exercise, and that EPOC following moderately intense exercise bouts (70% VO2max) accounts for about 15% of the _____. |
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Definition
| TOTAL ENERGY COST OF THE EXERCISE |
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| 41. Substrates such as _____ and _____ continue to be oxidized at an elevated rate following an exercise bout, which is believed to contribute to EPOC. |
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| LACTATE AND FREE FATTY ACIDS |
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| 42. 4 factors that contribute to EPOC following exercise. |
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Definition
| 1) COST OF REPLENISHING GLYCOGEN STORES, 2) CIRCULATORY LEVELS OF HORMONES REMAIN ELEVATED, 3) INCREASED RESPIRATION AND HEART RATE, 4) BODY TEMP ELEVATION |
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| 43. When energy intake exceeds expenditure a positive energy balance occurs and _____ ensues. |
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| 44. When energy expenditure exceeds intake, a negative energy balance occurs and _____ follows. |
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| 45. How is energy intake most accurately measured? |
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Definition
| BY DIRECTLY MEASURING FOOD CONSUMPTION BY WEIGHING KNOWN QUANTITIES OF FOOD BEFORE EATING |
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