WOMEN, EXERCISE & METABOLISMworking, and a normal body temperature maintained. BMR accounts for approximately 60% of the body [s total energy expenditure. There are four major ways

Women, Exercise & Metabolism

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How to Complete this Program

Thank you for choosing an Exercise ETC correspondence program for your continuing education needs. To earn your CECs/CEUs you will need to read the following article . After you have completed the article, take the test that is included with your program. Write your answers on the test itself or on a separate sheet of paper. Remember to choose the best or most correct answer for each question. When you are done with the test, you are ready to submit your test for grading on our website: www.exerciseetc.com At the top, RIGHT corner of your screen you will see a blue bar with a list of options; click on “Administration” and then click “Correspondence Course Answer Sheets.” From the drop-down box choose the EXACT title of the test that you are completing and then enter the EXACT email address you used when you ordered the program. (Make sure to choose the exact title for your exam; many titles are very similar, especially if there are different editions of the same text.) After you hit the “Begin” button your purchase will be verified. If we are unable to verify your purchase, you will receive a message requesting that you call our office for instructions. Once you see the “bubble” answer sheet, simply transfer your handwritten answers from your paper to the answer sheet . Complete the evaluation and hit “Submit” and your test will be corrected instantly; if you score at least 70% you will be notified that you passed and your certificate of completion will instantly be emailed to you. (If you have less than 70% correct, you will need to take test over again in order to qualify for the CECs/CEUs.) Good luck! If you have any questions or comments, please feel free to call us any time at 1-800-244-1344 or e-mail us at: [email protected]

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Learning Objectives

After reading “Women, Exercise & Metabolism,” you should be able to:

1. Define obesity in terms of Body Mass Index. 2. List 3 categories of human processes that are responsible for daily caloric expenditure. 3. Define basil metabolic rate (BMR). 4. List the factors that effect metabolic rate. 5. Describe the effect of hormones on fat storage and hunger cues. 6. Define Thermic Effect of Food (TEF) and list factors that influence it. 7. Explain a Metabolic Equivalent (MET) and its correlation to calories burned per

minute. 8. Evaluate variables such as mode, intensity, frequency and duration in order to develop programs that will maximize calorie expenditure. 9. Calculate at least one method for estimating Basal Metabolic Rate (BMR).


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Women, Exercise & Metabolism Energy Balance & Total Energy Expenditure

The constant advertising of weight loss products, schemes, and cleanses on social media and television showcase the current obesity epidemic. The average American adult weighs 17.5% more than they did in the 1960s. According to the National Center for Health Statistics Data Brief, approximately 36.5% of adults are obese in America. The Center for Disease Control and prevention defines overweight as a Body Mass Index (BMI) of 25-29.9 and obesity as a BMI of 30 and above. The obesity problem is not just limited to adults: Obesity rates are climbing at an alarming rate in children and adolescents. Research has shown that approximately 1 in 3 grade school-aged children are also obese while the national rate of obesity for children aged 10-17 years old is 27.4%. Childhood obesity has serious consequences such as increased risk for type II diabetes, hypertension, cardiovascular disease, and asthma. Furthermore, more than half of obese adults report being obese as a child. In light of the trends in American society, it’s appropriate for Fitness Professionals to understand basic concepts regarding weight: Weight, in its simplest explanation, is an issue of energy balance. The old formula of ‘3,500-calorie surplus or deficit to either store or use a pound of fat’ has been circulated for years but the math fails to take into account individual differences such as hormone levels, lean body mass, and metabolic rates- especially at various ages of life. A healthy, normal weight, pre-menopausal woman can expect a deficit of 3,500 calories to produce approximately 1 pound of weight loss but this cannot be completely generalized to everybody. What a body weighs is ultimately determined by the number of calories consumed versus the number of calories expended. On any given day when the number of calories taken in are equal to the number expended, there is weight maintenance. If more calories are taken in than expended, there is a caloric surplus and those extra


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calories are stored as fat. If fewer calories are taken in than expended, there is a caloric deficit and the body can use some of its stored fat for additional energy. This focus of this article is to evaluate how energy expenditure impacts metabolism and energy balance for women. It is not unusual to see women who exercise on a daily or near-daily basis, watch what they eat, and still complain that they cannot lose weight. To evaluate how exercise affects a woman’s metabolic rate, we will look at three broad categories that make up total energy expenditure: Basal Metabolic Rate (BMR), Thermic Effect of Food (TEF), and physical activity, such as exercise.

Basal Metabolic Rate (BMR)

BMR is the minimum amount of energy necessary for a person's body to keep functioning at a healthy homeostasis: lungs breathing, heart beating, brain working, and a normal body temperature maintained. BMR accounts for approximately 60% of the body’s total energy expenditure. There are four major ways in which calories are expended to comprise BMR: calories burned by the organs account for 62% of the BMR; calories burned by muscle accounts for 25%, while skeletal tissue and fat account for 13%. Some women who have a propensity to be overweight claim that they have a “slow metabolism” and this is a valid point: Research has shown that BMR can vary by as much as 100 to 150 calories per day from one woman to another. This does not sound like a big difference until you consider that an excess of approximately 3500 calories can potentially amount to a gain of one pound. Examine the math: burning 150 fewer calories per day could lead to a fat gain of almost 16 pounds per year. The plight of the woman with a “slow metabolism” takes on a whole new meaning. There are a number of factors that affect BMR. They include:

Genetics

Age

Fat free mass

Menopause

Dietary habits

Hormonal factors


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Genetics Studies have cited genetics as playing a large role in a woman’s BMR. Recent studies show that genetic influence on weight, height, and other anthropometry measures can be as high as 60-70%. If both parents are obese, a child has an 80% to 90% likelihood of being obese; if only one parent is obese, a child has a 40% to 50% likelihood of being obese; if both parents are lean, a child has only a 15% to 20% likelihood of being obese. Identical twins separated at birth tend to weigh nearly the same and their weight more closely resembles their biological parents more than their adoptive parents. Researcher Claude Bouchard showed nearly identical weight gains among sets of identical twins when they were fed 1,000 extra calories a day for 120 days. Some sets gained as few 8 pounds while others gained as many as 29 pounds Genetics also influence different body types: Endomorphs are typically softer and rounder; they tend to be pear shaped and small boned with a high fat to muscle ratio and a slower metabolic rate. Mesomorphs have a medium bone structure with shorter limbs in relation to their trunk. They usually have a high muscle to fat ratio and a higher metabolic rate. Ectomorphs have the highest metabolic rate and tend to have longer limbs in relation to their trunk. Another issue that is typically determined by genetics is fat cell storage. The average female has approximately 27 billion fat cells, while obese women may have as many as 75 billion fat cells. Humans store fat in three main locations: Fat can be stored subcutaneously (under the skin) or intramuscularly (within the muscles) as well as in and around the major organs, which is referred to as intra-abdominal or visceral fat. This visceral fat is the most dangerous type of fat and is associated with an increased risk for diabetes, cardiovascular disease and hypertension. The average fat cell contains approximately .6 to 1.0 micrograms of fat; fat weight is gained or lost when that fat cell enlarges or shrinks. It is important to advise your female client that fat cells do not “disappear” with weight loss; they simply shrink, awaiting their opportunity to enlarge again. Even more dispiriting, when the existing fat cells get “full,” new fat cells can be added in almost limitless number. Physiologically, there are three critical times during a human’s life span when we rapidly add additional fat cells: the last trimester in the womb, the first year of life and during puberty. Since all three of these periods occur during childhood, it is


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important that overfeeding does not occur at these critical times since an overweight child or adolescent is likely to become an overweight adult. Age & Fat Free Mass Age and the amount of fat free mass are also factors that influence basal metabolism. BMR slows down with age, which makes it easier for fat to be stored. According to data from the Framingham Study, there is an average weight gain of 20 pounds between the ages of 25 and 55. This seems like a huge weight gain, but in terms of energy balance it represents only .1% of all calories ingested during that 30-year period, which means that 99.9% percent of the calories that were consumed were also expended. The biggest reason for the age related decrease in BMR is the loss of muscle and bone mass that occurs as we age. Between the ages of 30-70 it is estimated that lean body mass declines by 40%. Each pound of lean tissue burns approximately 35-50 kilocalories (kcals) per day. A loss of just one half pound of muscle could theoretically cause a weight gain of 2.6 pounds in 1 year, which snowballs into 26 pounds in ten years. Our female clients must be aware that even small decreases in metabolic rate can cause small but consistent weight gains that add up over time. Most women accept a metabolic slow-down as a natural part of the aging process, but that is not necessarily the case: A cross sectional study compared female athletes and sedentary women ages 18 to 69. There was no difference in body fat percentage and fat free mass between the youngest and oldest athletes. Older female athletes’ BMRs were similar to the BMRs of the younger women, not to the BMRs of women in their own age group. This study stresses the importance of maintaining lean mass throughout the years with muscle and bone building exercise and proper diet. While weight bearing, muscle building exercise is important to maintain through out your lifetime, it is especially important to stress to our clients that it is never to late to start! Menopause Menopause is often cited as a major factor contributing to weight gain in women, yet objective studies indicate a steady increase in body mass index from the 3rd through the 7th decade with no acceleration in the perimenopausal period. For the majority of women, a slow and steady fat gain occurs throughout their life due to slow downs in activity, loss of bone and muscle mass and lifestyle changes. For many


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women, this slow, steady weight gain simply becomes more noticeable during the menopausal years. Additionally, a study by Gambacciani showed that weight distribution changes in post-menopausal women and occurs more in the trunk and central body region compared to pre-menopausal women. This accounts for the ‘menopot’ term most postmenopausal see as a sudden increase in weight in the midsection area. Perhaps one reason why women cite an increased fat gain during menopause is that most do not intuitively make adjustments to their caloric intake to correspond to reductions in their calorie expenditure. Women should be aware that the menstrual cycle is a physiological process with a caloric cost associated with it. In the post-ovulatory phase (the two weeks before the menstrual flow begins) a female’s metabolic rate increases by between 200 to 300 calories per day. At menopause the loss of this menstrual function could cause a weight gain of approximately 4 to 6 pounds per year if the woman does not decrease her caloric intake to match her bodies decreased caloric needs. Hormonal Factors Estrogen is the dominant female hormone; women produce three different types of estrogen.

Estradiol is procreation oriented. It is most prevalent before menopause and stimulates growth in breasts, ovaries, uterus, growth & maturation of the egg, and maternal behaviors.

Estrone becomes prominent after menopause.

Estriol is highest during pregnancy and has a weak biological effect on breast and uterine tissue. Women with naturally higher levels of estriol have lower breast and uterine cancer rates.

Estrogen makes women more sensitive to insulin, particularly during the post- ovulatory period. This increased sensitivity to insulin can cause a drop in blood glucose and initiate the craving for sweets, resulting, over time, in weight gain. During puberty, and later, during pregnancy, as estrogen levels rise, the woman’s body responds by increasing fat storage in her breasts, hips, thighs and buttocks. Estrogen increases the sensitivity of fat receptor sites making more fat available during exercise. In sedentary females, estrogen increases the rate of liver very low density lipoprotein (VLDL) triglyceride production. High estrogen and insulin levels


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are associated with fluid retention and weight gain. Hormonal balance is critical for normal physiological function and for maintaining a healthy weight. Cortisol is another hormone that has been associated with weight gain. Cortisol is a catabolic hormone that is produced in response to physiological or emotional stress. Eating too few calories, lack of sleep, too much exercise, work and family pressures are just a few examples of situations that can trigger an increase in cortisol levels. Increased levels of cortisol trigger increases in insulin production, a drop in blood sugar and increased hunger. Another hormone, leptin is produced by, and resides in, fat tissue. Leptin is regulated by fat tissue and greater amounts of body fat are associated with increased levels of leptin. Leptin acts as a messenger to the hypothalamus (satiety center) to let the body know how much energy is stored at any given time: Low leptin levels indicate that energy reserves are low, which encourages the woman to eat. High levels signal the individual that energy stores are adequate, so eating can stop. Studies have been conducted to see if supplementation of leptin would lead overweight individuals to shed pounds. Similar research in rats showed weight loss after leptin supplementation in obese rates As a rule, women have higher levels of leptin than men, and obese humans have higher levels of leptin than average weight people, which suggests that higher leptin levels are not the answer. This explains why, unlike studies on rats, leptin given to humans did not lead to weight loss or obesity prevention. Additionally, having naturally high levels of leptin can lead to a woman becoming leptin-resistant which impacts a woman’s ability to regulate energy stores and eating. Fasting & Dieting One of the most fascinating things about the human body is its ability to make adaptations in order to maintain homeostasis or a “steady state.” Numerous studies of athletes and non-athletes demonstrate an adaptive response to food restriction with a decrease in metabolic rate and an increase in fat storage. A study of female gymnasts and runners published in Medicine & Science in Exercise & Sport demonstrates this phenomenon. The athletes with the lowest caloric intakes had the highest body fat percentages. The ability to slow down and store energy has insured the survival of mankind throughout the eons when food supplies were not


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stable or predictable; remember that until the 20th Century, mankind’s leading cause of death was starvation. What happens when we see a woman combine an exercise program with a reduced calorie diet? When a woman begins to exercise while at the same time she drastically reduces her caloric intake in order to lose weight, very soon her metabolism will slow down and her weight loss will eventually plateau as her body learns to maintain homeostasis on fewer calories. Many frequent exercisers who claim they are not able to lose weight are probably the victims of their own good intentions: they are suffering from a depressed metabolism. There was a time when we thought metabolic rates stayed depressed indefinitely; however, research has disproved the theory. A recent study published in the New England Journal of Medicine found that the metabolic rates of women with a history of yo-yo dieting were not significantly different than women who did not diet, although it is significant to mention that metabolic rates will not return to normal until sufficient calories are taken in.

Thermic Effect of Food (TEF) The Thermic Effect of Food (TEF) is the number of calories burned during the digestion process; this accounts for approximately 10% of the calories expended in a given day. The actual number of calories burned is influenced by 3 factors: the composition of the foods eaten, the amount eaten at one time and the frequency of meals. Composition of the food Some foods require more calories to digest than others. Protein has the highest TEF: For every 100 calories of protein that are eaten, it requires approximately 27 calories to digest them. Carbohydrates are second with 23 calories lost to digestion for every 100 eaten. Unfortunately fat, a mainstay of the typical American diet, requires only 3 calories to be burned to digest 100 that are consumed. This is one of the reasons nutritional leaders encourage women to eat less fat. Replacing fat with either carbohydrate or protein will not only reduce caloric intake (gram for gram fat has more than twice as many calories as protein and carbohydrates) but it will also increase the caloric cost of digestion.


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Another way to increase the caloric cost of digestion is to increase fiber intake. American men and women currently eat only half the recommended amount of fiber recommended by the Academy of Nutrition and Dietetics. Food with fiber is harder to digest than food without fiber, requiring more calories to be used for digestion and, consequently, less to be absorbed. According to a Tufts University study, if women doubled their daily fiber intake to 24 grams they would absorb 90 fewer calories every day. This single change alone could potentially amount to a 9 pound weight loss in one year. Amount of Food, Frequency of Meals Have you ever had a female client who starves herself all day and then gets home at 6 PM and eats an entire day’s worth of calories at one sitting? Did you know that eating too much food at any one time might suppress TEF and cause more calories to be stored? There are only so many receptor sites for the absorption of nutrients and when too many calories are eaten at one time the digestive system becomes overwhelmed and more of the calories are stored as fat. This is why multiple, smaller meals are recommended for the woman trying to lose weight. While an optimal number of meals for each individual has not been definitively established, eating smaller and more frequent meals makes sense. It has been said that breakfast is the most important meal of the day! Eating breakfast results in a 5% boost in metabolic rate. Waiting too long between meals causes a slow down in metabolic rate and a tendency to eat more at the next meal. Eating smaller, more frequent meals allows for more increases in calorie burning due to TEF and also regulates blood sugar better so your female client is less tempted to overeat or eat sugary snacks due to drops in blood sugar. On the other hand, too many meals may be counterproductive. A snack or meal of less than 10% of daily caloric intake does not result in an increase in metabolic rate due to TEF. Fitness Professionals should encourage their clients to find a plan that is optimal for them; one that fits into their schedule, allows for good regulation of blood sugar and avoids too much time between meals to avoid any metabolic slow downs. The researcher Wayne Calloway, who has a number of published studies on weight loss, recommends eating 4 meals evenly spaced throughout the day, with each meal comprising roughly 25% of the daily caloric intake.


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Physical Activity Physical activity includes activities of daily living (ADLs) and Non Exercise Activity Thermogenosis (NEAT) which is a fancy name for fidgeting. Physical activity can account for 15% to 30% of the calories expended each day; higher fitness levels are correlated to increased physical activity throughout the day. The fit client has a metabolic edge over her sedentary sisters: The active woman is more likely to take the stairs instead of the elevator, park further away from the mall, mow her own lawn, and shovel her own driveway and so on. Fitness Professionals need to impress upon their clients that every level of physical movement will burn more calories. At rest, the body is utilizing oxygen at the rate of 3.5 milliliters of oxygen per kilogram of body weight per minute. This is known as the metabolic equivalent, or 1 MET. For each MET, representing a liter of oxygen that is used, 5 calories are burned. If your female client stands while talking on the phone instead of sitting, she will burn twice as many calories per minute since the oxygen cost for standing is double that for sitting. If she walks slowly, or paces, while talking on a portable phone, she will burn 3 times as many calories per minute as sitting. The following chart illustrates the difference in caloric expenditure between sitting and walking for one hour in a 150 pound female.

Activity Kcals per hour

Sitting (1MET) 71.4

Walking (3 METs) 214.2

Difference in kcals 142.8

Based on these figures, standing versus sitting while talking on the phone for 1 hour each day could result in a 7 pound weight loss in a year. If your female client parks further away than usual at the office, so she accumulates 30 minutes of walking each day, it could result in an 8 pound weight loss in a year.

Exercise Exercise increases calorie expenditure during the activity and also increases metabolic rate after the exercise session has ended. This is known as Exercise Post Oxygen Consumption (EPOC). When exercise is of sufficient intensity (> 70% of


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VO2) and duration, calories are burned at a faster rate during recovery to resynthesize muscle and liver glycogen stores, as well as muscle protein stores. After an intense training session, metabolic rate increased by 16% for a period of 39 hours in a group of elite skiers, while decreasing by 16% in one female skier who was a recovering anorexic. (This demonstrates the importance of adequate caloric intake in order to benefit from exercise induced metabolic increases.) In a similar study, metabolic rate increased by 12% for a period of 9 hours following intense exercise in a group of female athletes who replaced their exercise calories. No increase in metabolic rate was shown for those who did not replace the calories used during exercise.

Exercise & Metabolism When designing exercise programs to maximize a woman’s maximal caloric expenditure, Fitness Professionals must consider a number of variables including mode, intensity, frequency, duration and progression. Mode Why do women who want to lose weight make a beeline for the cardio room and shun the weight room? Often women avoid resistance exercise on the grounds that it “does not burn fat.” This is simply wrong. Resistance training is typically performed at higher intensities than cardio training and recruits fast twitch muscle fibers. Admittedly, these fast twitch fibers use a higher percentage of sugar for their energy than slow twitch fibers that utilize fat. Substrate usage, however, is only one small part of the bigger picture. When it comes to weight loss, it is the total number of calories expended those counts, not which fuel source is being used. Women with an average fitness level can burn approximately 5-7 kcals per minute performing aerobic exercise. Women performing strength training can burn between 5-8 kcals per minute. Not convinced that there is enough of a difference to justify weight training over cardio training? Consider this: Strength training is performed at a higher intensity than cardio training, and utilizes glycogen stored in the muscle and in the liver. That glycogen needs to be replaced post-exercise, so there is the potential for additional caloric expenditure and fat oxidation during the recovery period (EPOC). Additionally, muscle mass is more metabolically active than fat mass, maintaining


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and increasing lean mass increases metabolic rate. As previously stated, each pound of lean tissue burns approximately 35-50 kilocalories (kcals) per day. In light of this, encouraging your female client to lift weights takes on a new sense of urgency when it comes to potential fat loss.

Intensity Women are often discouraged from working at higher intensities because “less fat is burned.” Even though a smaller percentage of fat is burned at higher intensities, more total fat and calories are burned at higher intensities because of a higher rate of caloric expenditure. The chart below illustrates the difference in caloric expenditure for a 150 pound female jogging at 5.0 mph versus walking at 3.5 mph.

Exercise Time Activity Total kcals expended Fat kcals

60 minutes walking 3.5 mph 315 221 (70% fat)

60 minutes running, 5 mph 540 270 (50% fat)

If a client is fit enough to jog rather than walk, have her jog! More calories are burned per minute jogging than walking and in terms of weight loss, it is the number of calories burned that count. Frequency & Duration Fitness Professionals must keep in mind that not all clients are willing or able to work at higher intensities. The wise Fitness Professional must know how to manipulate variables such as frequency and duration in order to achieve caloric burning goals. For weight loss, The American College of Sports Medicine (ACSM) recommends a weekly caloric expenditure of 1,500-2,000 kilocalories from increased physical activity. A goal for an average exercise sessions should be to burn between 300-500 kilocalories. The chart below is an example of how the variables can be changed, based on client preferences, to accomplish these caloric expenditure goals.

Frequency Duration Intensity kcals/session

3 days/week 60+ minutes low-to-moderate 500

4 days/week 45 minutes moderate 400

5 days/week 30 minutes moderate-to-high 300


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Progression At any given intensity fit women will burn a higher percentage of fat than an untrained woman. As fitness levels improve, caloric expenditure per minute and fat oxidation both increase. At rest, the untrained, sedentary woman burns approximately 50% of her calories from carbohydrate sources (glucose, glycogen) and 50% from fat reserves, while a trained woman burns approximately 70% of her calories from fat; this also spares her glucose stores. Trained women also mobilize fat sooner and more efficiently during exercise: It takes approximately 20-30 minutes to mobilize fat from adipose tissue during physical activity, but fit women can tap into their fat reserves sooner. Clients who are fit can more comfortably work at higher intensities and burn more kilocalories per minute of exercise. They also benefit from additional calorie expenditure through EPOC.

Determining Basal Metabolic Rate (BMR) As you work with your client to help her meet her weight loss goals, you will probably want to estimate her BMR. By estimating her BMR you can then evaluate her current daily caloric intake to determine whether she needs to increase, decrease or maintain that caloric level to meet her goals. Listed below are several methods to estimate BMR. Remember these are only estimates and are not actual measurements of caloric needs, so some trial and error may be necessary. Start by choosing the method that best represents your client’s profile. Remember that, depending on the formula you used, once you establish her basal metabolic energy needs you may need to add additional calories to compensate for physical activity and exercise. You then compare her estimated caloric needs with her actual caloric intake and adjust that intake accordingly. To avoid a metabolic slow-down remember to only recommend small daily caloric decreases through increased physical activity and small reductions in food intake.

Method #1: For the average client This first method would be appropriate for women who are average in terms of height, weight, and body composition and are not too young or too old. You simply take her weight in pounds and multiply her weight by a number that correlates to her stated activity level. This estimates the number of calories she needs per day to maintain metabolic function and support her physical activity. You do not need to add additional calories for physical activity since it is already factored in. Compare this to her current intake and adjust her calories accordingly.


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Multiply Client’s Weight in Pounds by Her Activity Level:: -10 for sedentary -13 for moderately active (aerobic exercise 3/wk) -15 for very active (aerobic exercise 5/wk) Example: Sedentary client, 125 pounds. 10 x 125 = 1250 calories

Method #2: BMR based on lean body mass For a woman who is very muscular, formula #1 may not offer enough calories to support her metabolic needs since muscle requires more calories for maintenance than fat. Similarly, women who are obese may be getting too many calories with formula #1 since stored body fat does not require such a high caloric intake for maintenance. For the very lean or very fat woman, it is best to estimate her basal metabolic needs by using her lean body mass. In order to use formula #2, you must first determine your client’s percentage of lean body mass, based on skin fold measurements or a similar method. After determining the number of calories needed for her basal needs, you must add additional calories for physical activity and exercise. Once you estimate their basal and activity caloric needs, you can make adjustments based on their current intake.

LBM (in kg) x 21.6 + 370 = BMR

Example: Female, 125 pounds, 16% body fat Step 1: Determine lean mass (125 x .16 = 20; 125 – 20 = 105 pounds) Step 2: Convert pounds to kilograms (105 divided by 2.2 = 48 kg) Step 3: Calculate BMR: 48 kg x 21.6 = 1036.8 + 370 = 1406.8 Your client needs 1406 calories per day to sustain BMR Step 4: Add estimated additional calories for physical activity & exercise

Method #3: BMR based on age, weight and height This next formula takes into consideration the woman’s height, weight and age in order to determine her basal energy needs.


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Calculating Basal Metabolic Rate (BMR) FEMALE 655 +(9.6 x BW in kg) +(1.85 x Height in cm) -(4.7 x Age)

Example: Female: 125 lbs.; 65 inches; age 40 Step 1: convert lbs. to kg (125 divided by 2.2 = 57) Step 2: convert inches to centimeters (65 x 2.54 = 165) Step 3: BMR = 655 + 547 (9.6 x 57) + 305 (1.85 x a65) - 188 (4.7 x 40) = 1319

Once you establish your client’s caloric needs, you must adjust her daily caloric calories for physical activity and make adjustments according to her intake.

Conclusion Fitness Professionals are poised to help clients understand the physiology behind fat loss; they must work as a team to determine lifestyle changes that will create a small daily calorie deficit while keeping their metabolic rate high to facilitate weight loss. If you work with your female client to teach her ways to increase her daily calorie expenditure while raising her metabolic rate and maximizing the thermic effect of food, she will be able to harness the benefits of a high metabolic rate to get the most out of her exercise program.


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CEC/CEU Test for “Women, Exercise & Metabolism” Choose the BEST answer for each question. .

1. According to the National Center for Health Statistics Data Brief, what percentage of adults is obese in America?

A. 25% B. 36.5% C. 19.4% D. 50.2% 2. What Body Mass Index defines an individual as overweight? A. 25-29.9 B. 30 and above C. 18-24 D. 15 and above 3. What Body Mass Index defines an individual as obese? A. 25-29.9 B. 30 and above C. 18-24 D. 15 and above 4. The amount of energy necessary for a person’s body to keep functioning at a healthy homeostasis is called?

A. Basil Temperature B. Thermogenesis of Food C. Caloric Ingestion D. Basal Metabolic Rate 5. Basal Metabolic Rate is responsible for approximately what percentage of the body’s total energy expenditure? A. 13% B. 10% C. 60% D. 31%


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6. Which of the following tissues makes up the largest percentage of the BMR? A. Organs B. Skeletal C. Muscle D. Fat 7. What is the likelihood of a child becoming obese if both parents are obese? A. 40%-50% B. 25%-35% C. 80%-90% D. 15%-20% 8. Softer, rounder, pear shaped with a high fat to muscle ratio are characteristic of which of the following body types? A. Mesomorph B. Endomorph C. Ectomorph D. Andromorph 9. A medium bone structure with shorter limbs in relation to their trunk is characteristic of which of the following body types? A. Mesomorph B. Endomorph C. Ectomorph D. Andromorph 10. Which body type has the highest metabolic rate? A. Mesomorph B. Endomorph C. Ectomorph D. Andromorph 11. Fat stored under the skin is referred to as? A. Outra-abdominal B. Intramuscular C. Subcutaneous D. Visceral 12. Fat stored within the muscle is referred to as? A. Outra-abdominal B. Intramuscular C. Subcutaneous D. Visceral


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13. Fat stored in or around the major organs is referred to as? A. Outra-abdominal B. Intramuscular C. Subcutaneous D. Visceral 14. The average fat cell can contain approximately

how many micrograms of fat? A. 2.0-3.0 mg B. 0.6-1.0 mg C. 0.1-0.5 mg D. 5-10 mg 15. According to the Framingham study, what is the average weight gain from age 25 to 55? A. 20 pounds B. 10 pounds C. 30 pounds D. 40 pounds 16. The single biggest reason for the slow down in metabolic rate with age is: A. Decrease of fat cells B. Loss of water C. Loss of body fat D. Loss of lean tissue such as muscle and bone mass. 17. Between the ages of 30-70 it is estimated that lean body mass declines by A. 40% B. 10% C. 50% D. 60% 18. During the post-ovulatory phase, how much does the metabolic rate increase per day? A. 50-100 calories B. 200-300 calories C. 400-500 calories D. 500-550 calories 19. Which type of estrogen is prominent before menopause stimulating growth in breasts, ovaries and uterus? A. Estriol B. Estrone C. Estradiol D. Leptin


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20. Which type of estrogen is prominent after menopause? A. Estriol B. Estrone C. Estradiol D. Leptin 21. Which of the following types of estrogen is highest during pregnancy? A. Estriol B. Estrone C. Estradiol D. Leptin 22. Which of the following hormones is referred to as the “stress” hormone due to the response of emotion or physical stress? A. Leptin B. Cortisol C. Estrogen D. Insulin 23. Which of the following hormones is referred to as the “satiety center”? A. Leptin B. Cortisol C. Estrogen D. Insulin 24. Severely reducing calorie intake will have which effects on metabolic rate? A. An increase B. A decrease C. No effect D. May stay the same or increase 25. The Thermic Effect of Food (TEF) refers to:

A. The number of calories used at rest

B. The number of calories used during physical activity C. The number of calories used to maintain muscle D. The number of calories used to digest food


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26. The Thermic Effect of food accounts for approximately how many calories expended a day? A. 40% B. 35% C. 10% D. 20% 27. Which of the following nutrients has the highest TEF? A. Protein B. Water C. Carbohydrate D. Fat 28. According to a Tufts University study, women would absorb how many less calories if they ate the recommended daily amount of fiber? A. 25 B. 90 C. 50 D. 75 29. Wayne Calloway recommends eating what percent of calories at each meal? A. 15% B. 20% C. 33% D. 25% 30. Which of the following is an example of Non-Exercise Activity Thermogenosis (NEAT)? A. Blinking B. Breathing C. Fidgeting D. Walking 31. 1 MET is equal to: A. 3.5 ml/O2/kg/min B. 5 ml/O2/kg/min C. 3 ml/O2/kg/min D. 35 ml/O2/kg/min


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32. Which of the following activities would burn the most calories per minute? A. Sitting & watching TV B. Sitting & talking on the phone C. Walking while talking on the phone D. Standing while talking on the phone 33. EPOC refers to: A. Calories burned before exercise B. Calories burned during exercise C. Calories burned after exercise for repair D. The cost of digestion 34. EPOC is associated with exercise at intensities greater than: A. 70% B. 50% C. 60% D. 40% 35. Strength training is performed at a higher intensity and utilizes glycogen storages in the: A. Fat cells and muscles B. Kidneys and stomach C. Muscle and liver D. Liver and kidneys 36. Resistance Training typically recruits what type of muscle fibers? A. Type I-A B. Type I C. Slow Twitch D. Fast-Twitch 37. Each pound of lean tissue burns approximately how many kcals per day? A. 35-50 kcal B. 10-15 kcal C. 60-76 kcal D. 15-25 kcal 38. A 150-pound female walking at 3.5 mph for one hour will likely burn how many kcals? A. 540 kcal B. 100 kcal C. 315 kcal D. 150 kcal


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39. A 150-pound female running at 5 mph for one hour will likely burn how many kcals? A. 540 kcal B. 100 kcal C. 315 kcal D. 150 kcal 40. If a client’s goal is to burn 1500 calories a week in exercise and they plan to exercise 5 days a week, how many calories per session would they need to expend in order to reach their goal?

A. 500 B. 300 C. 400 D. 60

Documents

WOMEN, EXERCISE & METABOLISMworking, and a normal body temperature maintained. BMR accounts for approximately 60% of the body [s total energy expenditure. There are four major ways