Term
| Basal Metabolic Rate (BMR) |
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Definition
| minimum level of energy required to sustain the body's vital functions when awake; makes up largest percentage of daily energy expenditure (60-75%). |
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Term
| Physical Activity (Daily Expenditures) |
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Definition
| the 15-30% of daily expenditures is comprised of exercise thermogenesis & non-exercise activity thermogenesis; energy cost for weight bearing activities is obvi higher & calories expended by a heavier person are larger than that expended by lighter person (have to carry around all that weight!) |
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Term
| Energy Contribution During Exercise |
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Definition
| how much fat and carbohydrates are used during exercise; factors for determining underlying energy contribution during exercise: exercise duration/intensity, antecedent diet, & training status. |
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Term
| Respiratory Exchange Ratio (RER) |
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Definition
| how much oxygen is required to completely oxidize (breakdown) fat/carb molecules can be quantified using RER, an indicator of fuel source utilization. RER = CO2 produced/O2 consumed. |
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Term
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Definition
| since gas exchange for equation is equal, RER for oxidizing carb for fuel = 1. |
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Term
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Definition
| lipids have fewer oxygen atoms in proportion to hydrogen/carbon, thus RER is lower because although fat provides more energy than carbs, more oxygen is needed to oxidize fat than carbs. |
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Term
| RER: Exercise Duration & Intensity |
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Definition
| during exercise glycogen stores become depleted quickly, thus more fat is used to produce energy required for exercise. But as exercise intensity increases, a higher percentage of carbs are used and the fat contribution decreases. Therefore, while the percentage of energy from fat decreases as work intensity increases, the total number of calories expendid (from sat/unsat carbs being broken down) and thus the total amount of fat (from carbs) increases. It is FALSE to say that exercising at a low intensity burns fat. |
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Term
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Definition
| total CALORIES burned; whatsmore, at higher exercise intensities, both more total calories AND more fat calories are burned. This is why studies show that high intensity interval training is as good if not better for fat loss. |
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Term
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Definition
| if a diet manipulation elevates glycogen stores before exercise, delays the utilization of glycogen, makes more Free Fatty Acids (FFA) available, and/or promotes fat oxidation during exercise, it will enhance endurance exercise performance. |
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Term
| Carb Diet | Fasting -> Exercise |
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Definition
| eating carbs before exercise LOWERS fat oxidation (breaks down slower) as compared to fasting which INCREASES oxidation for ~6 hrs. Conclusion: fasting better than carbs before exercise. |
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Term
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Definition
| endurance trained individuals oxidize proportionally MORE fat and LESS carbs than untrained people. With aerobic training, the body becomes more efficient at using fat as an energy source both during AND after exercise. |
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Term
| Excess Post-Exercise Oxygen Consumption (EPOC) |
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Definition
| elevation of metabolism above resting levels after exercise. Body processes do NOT return immediately to rest after exercise. After exercising, the body must take up more oxygen to "recover," or return to rest/homeostasis. |
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Term
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Definition
| the amount of calories burned post-exercise depends on the intensity & duration of exercise i.e. high intensity anaerobic exercise & resistance training = high EPOC (recovery oxygen consumption) to return to rest because more carbs (aerobic) were used and those ATP stores must be replenished via more oxygen consumption. |
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Term
| Benefits of Low-Intensity Exercise |
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Definition
| better tolerated by sedentary or untrained people, cardiac patients, the obese, & people w/joint problems & decreases risk of injury. |
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