1.6.2 Energy Requirements

• A higher Physical Activity Level (PAL) indicates more energy burned.
• What is the PAL value for a sedentary lifestyle?

  1.2
• The formula for daily energy expenditure is BMR multiplied by PAL
• Physical Activity Level (PAL) compares energy spent through activities to BMR.
• Match the PAL category with its example activity:

  Sedentary ↔️ Office work

  Moderately Active ↔️ Biking

  Extra Active ↔️ Competitive athletics

  Low Active ↔️ Light housework
• Positive energy balance occurs when energy intake exceeds expenditure
• Weight gain results from a positive energy balance.
• What does energy requirements refer to?

  Daily energy a person needs
• Basal Metabolic Rate (BMR) is the energy needed to keep the body alive at rest
• Physical Activity Level (PAL) accounts for energy required for daily physical activities.
• What is Specific Dynamic Action (SDA)?

  Energy to digest food
• Match the factor affecting energy requirements with its impact:

  Age ↔️ Decreases with age

  Gender ↔️ Higher in males

  Activity level ↔️ Increases with PAL

  Physiological state ↔️ Higher during pregnancy
• Climate can slightly increase energy requirements in cold weather
• Which hormones influence metabolism?

  Thyroid hormones
• Methods to calculate energy expenditure

  1️⃣ Direct Calorimetry

  2️⃣ Indirect Calorimetry

  3️⃣ Predictive Equations
• Direct calorimetry measures heat production of the body.
• What does indirect calorimetry measure?

  O2 consumption and CO2 production
• Predictive equations use formulas based on age, gender, weight, and activity level
• Match the method with its advantage:

  Direct Calorimetry ↔️ Highly accurate

  Indirect Calorimetry ↔️ More practical than direct

  Predictive Equations ↔️ Simple and inexpensive
• Examples of predictive equations include Harris-Benedict and Mifflin-St Jeor
• Basal Metabolic Rate (BMR) accounts for the largest portion of daily energy expenditure.
• What bodily functions does BMR include energy for?

  Breathing, circulation, cell production
• Match the energy expenditure component with its description:

  BMR ↔️ Energy expended at rest

  PAL ↔️ Energy for daily activities

  SDA ↔️ Energy to digest food
• What does BMR account for in daily energy expenditure?

  Basic bodily functions
• Factors like age, gender, and body size influence BMR
• BMR is the only component of daily energy requirements.

  False
• What is the role of BMR in energy expenditure?

  Energy for basic functions
• PAL measures the energy expended through daily physical activities
• Match the PAL category with its value:

  Sedentary ↔️ 1.2

  Low Active ↔️ 1.375

  Moderately Active ↔️ 1.55

  Very Active ↔️ 1.725
• What formula is used to calculate daily energy expenditure using PAL?

  $\text{Daily Energy Expenditure} =$$BMR \times PAL$
• Energy requirements include BMR, PAL, and SDA.
• Order the factors affecting energy requirements from most to least significant:

  1️⃣ Activity level

  2️⃣ Body size

  3️⃣ Age

  4️⃣ Hormonal factors
• BMR declines with age due to decreasing muscle mass
• What are three factors influencing energy requirements?

  Age, gender, activity level
• Which gender has a higher BMR and muscle mass?

  Males
• BMR decreases with age as muscle mass decreases.
• Active people need more energy due to increased PAL
• How does cold weather affect energy requirements?

  Slightly increases them
• Hormones like thyroid influence metabolism
• Order the factors influencing energy requirements from most to least significant impact.

  1️⃣ Activity level

  2️⃣ Body size

  3️⃣ Climate