2.1 Energy Balance

The flashcards below were created by user efrain12 on FreezingBlue Flashcards.

  1. Energy expenditure factors) Total daily energy expenditure (3)
    -Thermic effect of food

    -resting metabolic rate

    -Thermic effect of exercise

  2. TDEE) Thermic effect of exercise : percent of total energy output
  3. TDEE) Thermic effect of exercise :
    Energy expended due to any movement or work above basal (resting) Levels
  4. TDEE) NEAT stands for
    non-exercise activity induced thermogenesis
  5. TDEE) Resting metabolic rate :
    Energy expended to maintain basal (resting) functions of the body
  6. TDEE) factors that affect RMR (20
    - more lean tissue increases your rmr

    -RMR decreases with age
  7. TDEE) Thermic effect of food
    -energy expended to process food
  8. TDEE) TEF: the increase in metabolism occurring as a result of, (4)



  9. Factors that influence RMR (examples) (3)
    • -weight
    • *higher weight more energy expended

    • -LBM
    • *the higher, the better

    • -Gender
    • *male higher than female
  10. TEF: which macro has the highest TEF?
  11. TEF: which macro is stored as fat easier?
  12. Body composition:
    Measurement of body fat and LBM
  13. Body composition: can be measured by  (7)
    -underwater weighing

    -Sknfeld measurements

    -biolectrice impedance analysis

    -near infrared reactance

    -BOD POD


    -rule of thumb
  14. Body composition: Skinfold assessments , what does it measure?
    Measures thickness of skin and underlying subcutaneous fat
  15. Body composition: Skinfold assessments , not as accurate as
  16. Body composition: Underwater weighing , AKA
    Hydrostatic weighing
  17. Body composition: Underwater weighing , measures?
  18. Body composition: Underwater weighing , based on Archimedes principle of
    -the heavier the underwater weight, the greater the fat-free mass
  19. Which body composition technique is the standard?
    Underwater weighing
  20. Body composition: BodPOD, measures
    Body volume like UWW
  21. Body composition: BodPOD, what does it measure?
    Air that is displaceed
  22. Body composition: BodPOD, accuracy similar to
  23. Body composition:BIA, measures
    Resistance to flow of electrical current through body bc fat is an insulator thus creates more resistance
  24. Body composition: DEXA, measures (2)
    Bone mineral density

    Provides regional composition measures
  25. Body composition: DEXA, what does it rely on?
    x-ray technology
  26. Body composition: DEXA, what is it considered as?
    The standard like UWW
  27. Body composition and health & fitness
    There are different body fat percentages recommended for health and fitness by themselves
  28. UWW: Strength (2)
    -fairly accurate

  29. Strength: Skinfolds (4)
    -accurate only if technician is well trianed



    -easy to measure
  30. Strength: BIA (4)

    -easy to measure


    -may be more accurate for obese people
  31. Strength: BOD POD (2)
    -easy for person being measured

    -does not require a trained tech
  32. Limitations: UWW (2)
    -must be comfortable in water

    -requires trained techniciand and specialized equipment
  33. Limitations: Skinfolds (3)
    -less accurate unless tech is trained

    -cannot be used to measure obese people

    -person may feel uncomfortable being touched or not expose skin
  34. Limitations: BIA (3)
    -less accurate

    -body fluid levels must be normal

    -proper prediction equation must be used to improve accuracy
  35. Limitations: BOD POD (2)

    -not as portable because you need to carry the equipment around
  36. Limitations: DEXA (2)
    -technical and expensive
  37. Goals of athletes involve? (3)
    -increasing lean body mass

    -losing body fat

    -maintaining current weight as physical training continues
  38. Relationship between fat mass and physical performance  (3)
    -may add non force producing mass to the body

    • -may increase metabolic cost
    • *more energy to move around

    -reduce aerobic capacity and endurance performance
  39. Athletic performance about sustaining power and overcoming resistance (2)
    -less fat = less resistance to carry around

    -more muscle=  more sustaining power
  40. Higher levels of body fat may be advantageous in some sports...(*2)
    -when required to overcome inertia of another body or object

    • -long distance swimmers
    • *fat floats increase buoyancy
    • *fat keeps you warm, insulation
  41. Benefits of greater percentage of muscle mass along with lower percentage of fat mass (5)
    -greater strength pound for pound

    -increased sped and endurance

    -greater aesthetic appeal

    -less fat =less resistance

    -more lean= more power
  42. Determining whether an athlete should change his or her body weight composition) some things to consider (5)
    -goal is to find the best weight for the athletes not necessarily the lowest weight

    -calculate BMI

    -measure body composition

    -assess current eating habits

    -review data on typical body comp for sport and assess if this reasonable for the athlete
  43. If BMI is high.. what are the appropriate steps to take? (2)
    -check waist-circumference

    -body composition

    ***to determine whether they are lean enough
  44. Body weight is not reliable... use
    Body composition instead
  45. Weight maintenance) formula for maintaining
    Energy in= energy out
  46. Weight reduction formula
    • energy out greater than energy in
    • *does not always work out
  47. How many calories in a pound of fat?
    3500 kcal
  48. Nutrition periodization) annual training cycle consists of 3 main phases...


  49. Nutrition periodization) when should we recommend to pursue active weight reduction during this periodization? (2)
    -during transition cycle

    -initial part of the preparation cycle
  50. 9 hints for successful weight loss
    • -write it down
    • *gives you an accurate indicator  

    • -frontload your calories
    • *eat a larger meals in breakfast then smaller

    • -eat slowly
    • *get filled up quickly

    • -eat your favorite foodss
    • *it will be easier to stay on diet

    -avoid temptation

    -keep a list of nonfood activities

    -make a realistic eating plan

    -schedule appointments for exercise

    -think fit and healthy
  51. Weight loss supplements ) examples of their claims (3)
    • -block absorption of macros
    • *fats

    -boost metabolism by acting as stimulant

    -suppress appetite and increase satiety
  52. Adding exercise to weight loss programs ) High intensity intermittent exercise may result in greater ___ ____ than moderate intensity endurance taining
    Greater fat loss
  53. Adding exercise to weight loss programs)  Adding exercise to diet restriction can enhance ___ ____ and maintain or slow the loss of ____ ____ ____ that consistently occurs with dieting alone
    Can enhance fat loss; loss of fat free mass
  54. Weight gain) Must combined with
    Resistance training or else everything will turn into fat
  55. Weight gain) which 2 macros should be increased?
    -carbs and pro
  56. Weight gain) does a higher than recommended protein intake does not
    result in greater gains in muscle mass
  57. Weight gain) tips (6)
    -eat 3 times a day plus snacks

    -energy dense foods

    -foods that contain mono and poly

    -replace energy expended as quickly as possible

    -check for macro balance

    -calorie containing beverages rather than non calorie drink
Card Set:
2.1 Energy Balance
2015-02-28 21:44:21
Sports Nut

Energy balance
Show Answers: