Chapter 3 Lecture Slides - Cerritos Collegeweb.cerritos.edu/nbueno/SitePages/Nutrition for Fitness/Powerpoint...Chapter 3 Lecture Slides Measures of Energy What is energy? •Forms
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• BMR plus small amounts associated with eating, prior activity• About 10 percent higher than BMR
– Resting energy expenditure (REE)• Resting metabolism over 24 hour period
What effect does eating a meal have on the metabolic rate?
• Metabolic rate is elevated after a meal– Specific dynamic action’– Dietary-induced thermogenesis– Thermic effect of food (TEF)
• TEF is expressed as the % of meal energy content– 5-10% for a mixed meal– TEF may be a consideration in some weight-control diets
How can I estimate mydaily resting energy expenditure
• Estimate not as accurate as BMR test• May be useful for weight control programs• Other methods include effects of daily activity• Simple methods to estimate RMR
– 1 Calorie/kilogram body weight per hour– Various formulae
Estimation of RMR
Estimation of RMR
Estimation of RMR
What genetic factors affect my REE?
• Age– Infancy through adulthood
• Gender– Females REE about 10-15% lower
• Natural hormonal activity• Body surface area
– Genetically lean versus stout
How does body composition affect my REE?
• Body composition – Muscle versus fat
• Losing body weight, both fat and muscle, lower REE• Maintaining normal body weight while reducing
body fat and increasing muscle mass may raise REE• Decline in REE with aging may be associated with
loss of muscle mass
What environmental factors may also influence the REE?
• Exposure to cold weather– Thermogenesis
• Exposure to warm or hot weather– Sweating and cardiovascular demands
• Exposure to altitude– Increased ventilation
• Cigarette smoking– Nicotine
• Caffeine– One study found increases of 10 percent
What energy sources are used during rest?
• The oxygen energy system prevails during rest1. About 60 percent of energy from fat– About 40 percent of energy from carbohydrate– Small amount of energy from protein
• The diet may affect the energy source during rest– Eating a diet rich in carbohydrate or fat will,
respectively, increase energy production from carbohydrate and fat
Human Energy Metabolism during Exercise
• Exercise stresses most body systems• Neuromuscular system determines the energy
system to be used during exercise
How do my muscles influence the amount of energy I can produce during exercise
Muscle fiber types
• Three main types of muscle fibers– Type I: Slow twitch red fiber
• Slow oxidative (SO)
– Type IIa: Fast twitch red fiber• Fast oxidative-glycolytic (FOG)
– Type IIb (IIx): Fast twitch white fiber• Fast glycolytic (FG)
Muscle fiber types
What effect does muscular exercise have on the metabolic rate?
• All physical activity increases the metabolic rate• Activities of daily living (ADL)
• Physiological cost of the activity– ATP-PCr energy system
• Muscle biopsy• Computerized imaging procedures
– Lactic acid energy system• Onset of blood lactic acid (OBLA); steady-state threshold
– Oxygen energy system• Oxygen uptake; maximal oxygen uptake (VO2max)
Figure 3.13
Figure 3.14
How is the energy expenditure of exercise metabolism expressed?
• Calories• Kilojoules• Oxygen uptake• METS
– Multiples of the RMR
Energy expenditure
MET1 MET = 3.5 ml O2/kg body weight/minute
CALORIE (KILOCALORIE)Heat to raise 1 kg of water 11 Calorie = 4.2 kilojoules (kJ)
Energy expenditure
OXYGEN1 MET resting oxygen uptake
3.5 ml O2 x 70 kg = 245 ml O2 per minute
1 Liter Oxygen = c. 5 Calories (kilocalories)
1 Liter Oxygen = 1000 milliliters
245/1000 = 0.245 liter oxygen per minute @ 1 MET0.245 L x 5 Calories/L = 1.225 Calories/minute
Exercise energy equivalencies
How can I tell what my metabolic rate is during exercise?
• Oxygen consumption is precise, but not very practical
• Other physiological measures– Heart rate– Respiratory rate
Figure 3.16
How can I determine the energy cost of exercise?
• Consult appendix B.
What are the best types of activities to increase energy expenditure?
• Activities involving large muscle groups– Walking– Running– Cycling– Aerobic dance– Home exercise equipment– Resistance or strength training (lower than aerobic)
• Intensity and duration
Physical activities to increase energy expenditure
Walking and running
• Walking: – About 1 Calorie/kg body weight/mile or 0.45
Calorie/lb/mile @ 2-4 mph
• Running:– About 1.6 Calories/kg bodyweight/mile or 0.73
Calorie/lb/mile
Cool Website
www.MyPyramid.gov
• Go to MyTracker to calculate the energy cost of your daily physical activities.
Does exercise affect my resting energy expenditure (REE)?
• Metabolic aftereffects of exercise– Excess postexercise oxygen consumption (EPOC)
• RMR remains elevated after intense exercise– % increase in RMR varies, but normally about 4-16%– Time of elevated RMR varies– Total number of Calories is relatively low; < 30
Does exercise affect the thermic effect of food (TEF).
• Research finding are ambiguous• An effect, if any, is believed to be minor
How much energy do I need to consume daily?
• Estimated Energy Expenditure (EER)– Total Daily Energy Expenditure (TDEE)
• Basal energy expenditure (BEE)• Thermic effect of food (TEF)• Thermic effect of exercise (TEE)
Total Daily Energy Expenditure
Estimated Energy Requirement (EER)
• Defined as the dietary energy intake needed to maintain weight in a healthy adult
• A key factor is the Physical Activity Level (PAL), which is the TDEE divided by the BEE. The PAL is used to determine the Physical Activity (PA) coefficient
Estimated Energy RequirementMales (19 years and older)
662 – 9.53 x age + [PA x (15.91 x weight + 539.6 x height)Females (19 years and older)
354 – 6.91 x age + [PA x (9.361 x weight + 726 x height)
Age: In yearsWeight: In kilograms
(Conversion: Multiply pounds by 0.454Height: In meters
(Conversion: Multiple inches by 0.0254)PA: Based on the Physical Activity Level (PAL)
Physical Activity Level (PAL)
Institute of Medicine bases the PAL on the amount of daily physical activity that is the equivalent of walking at a pace of 3-4 MPH, or 15-20 minutes per mile– Low Active (PAL 1.5): Walk 2.2 miles
– Active (PAL 1.75): Walk 7 miles
– Very Active (PAL 2.2): Walk 17 miles
You need not actually walk this amount, but do other physical activities that are the equivalent of walking a mile, such as using an elliptical trainer for 12-15 minutes
Sedentary and very active females22 years old; 132 lbs (60 kg); 55 inches (1.4 m)
Human Energy Systems andFatigue during Exercise
What energy systems are used during exercise?
• Intensity is the most important factor determining which energy system is used during exercise
• Most exercise tasks use a blend of the three major human energy systems, but use of one system will predominate depending on exercise intensity
Predominant energy systems in runnersAnaerobic power (ATP-PCr)
Percentage contribution from aerobic and anaerobic energy sources during different time periods of
maximal work
Aerobic energy system29% of energy in 200-meter dash84% of energy in 1500-meter run
Spencer and Gastin
What energy sources are used during exercise?
• ATP-PCr energy system– Adenosinetriphosphate– Phosphocreatine
• Lactic acid energy system– Muscle glycogen (carbohydrate)
• Oxygen energy system– Muscle glycogen and blood glucose (carbohydrate)– Muscle triglycerides and blood FFA (fat)– Protein (amino acids); minor source of energy
Energy sources during exercise
• Carbohydrate versus fat– Blood glucose and blood FFA during mild exercise; less
than 50% VO2max– Muscle glycogen and muscle triglycerides at higher
intensity
• The crossover concept– Fat is major energy source at low-intensity exercise– Carbohydrate becomes major energy source at higher-
intensity levels• Training increases ability to use both fat and carbohydrate• Elite marathon runners may need 4-5 grams per minute
What is fatigue?
• Fatigue may be chronic or acute
Chronic fatigue
• Overreaching– May impair performance– Planned phase of training
• Overtraining– Prolonged periods of fatigue
• Chronic fatigue syndrome– Genuine medical condition
• Disturbances of immune system• Infections• Mental stress
Acute fatigue
• Acute fatigue may be defined as the inability to continue exercising at a desired level of intensity.
• The site of fatigue– Peripheral– Central
Possible sites of fatigue
What causes fatigue in athletes?
• Peripheral versus central fatigue• The current thinking is that acute fatigue during
exercise is associated with an interaction between peripheral and central factors
• Central factors (brain) make the decision to reduce power output
• Peripheral factors (muscles, blood) may influence the brain
How can I delay the onset of fatigue?
• Proper sport training is the most effective means to delay the onset of fatigue– Physiological training
• Train specific energy systems– Psychological training
• Train for mental strength– Biomechanical training
• Improve biomechanical skills for energy economy
• Nutrition is also important to help delay fatigue
How is nutrition related to fatigue processes?
• Nutritional strategies have been used to help delay or prevent the development of fatigue during exercise using all human energy systems
Examples of some nutritional strategies and, theoretically, how they delay fatigue
Examples of some nutritional strategies and, theoretically, how they delay fatigue
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