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Terms in this set (22)
How's do we define metabolism?
Metabolism represents the sun total of all physically and chemical changes that take place within the body.
Breaking Down Processes
Energy needed to stay alive is referred to as _____________________.
Basal Metabolism Rate (BMR)
Define Basal Energy Expenditure (BEE)
Basal metabolism over 24 hour period
Define Resting Metabolic Rate (RMR)
BMR plus small amounts associated with eating
Define Resting Energy Expenditure
Resting metabolism over 24 hour period
Briefly explain the thermic effect of food
It's the percentage of meal energy content, usually 5-10% for a fixed meal. a you can consider this in some weight-control diets.
Calculate your RMR
(14.7 x 69) + 496 = 1510.3
Four genetic factors that affect Reading Energy Expenditure (REE)?
Age, gender, natural hormone activity & body surface area
What four things may decrease metabolism or REE?
Very low-calorie diets, losing body-weight (fat & muscle), aging & body composition
How do dieting and body composition affect my metabolism?
Having a normal cost weight while reducing body fat and increasing muscle will raise metabolism
When the body is at rest, about ____ of energy comes from fat and ______ of energy comes from carbohydrates.
Main Types of muscle fibers
Fast Glycolytic (FG) -fast twitch white fiber
Slow Oxidative (SO) -slow twitch red fiber
For a healthy weight gain, _____ to _____ pound(s) gains per weeks a reasonable goal.
0.5 to 1.0
List 4 environmental factors that may influence resting energy expenditures (REE)
Exposure to cold water, Exposure to altitude, Cigarette smoking and caffeine
How many extra calories are needed weekly top add one pound of muscle?
How long before or after resistance training should quality protein be ingested?
Within 1-2 hours before or after exercise
What ratio of protein to carbs is ideal for insulin to be released and protein synthesis occur?
3:1 or 4:1
Understand the ratios associated with the slide on chocolate milk.
Chocolate Milk (8 oz glass)
32g of carbs
8g of protein
adorable post-exercise recovery beverage
What does the research say about effectiveness of dietary supplements on weight gain?
Research strongly indicates that it may increase total body and muscle mass.
List the advice from experts on muscle-building supplements
Follow a sound diet with adequate energy, protein and carbs
Don't rely on dietary supplements
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