Nutrition for Fitness Exam 2
Questions and Answers 100% Pass
Positive Energy Balance - ✔✔Consuming more energy through food compared to the
amount being expended
Negative Energy Balance - ✔✔Consuming less energy than expending
What are the health and athletic performance implications of maintaining a significant
energy deficiency (i.e., negative energy balance) over a prolonged period of time? -
✔✔Decrease in lean body mass, decrease in training adaptations, increase risk of injury,
decrease in immune function, and decrease in reproductive function - ALL lead to
impaired athletic performance
What are common methods of assessing energy intake? - ✔✔Food Records - like a food
diary (specific and over a period of time), 24 Hour Recall (interview with HCP about
what you ate over the past 24 hours), Food Frequency Questionnaire (general food
groups laid out in categories - how often you eat something)
What are the strengths and weakness of Food Records? - ✔✔Strengths: more accurate,
awareness - being able to see what you need more/less of, kept over a longer period of
Emily Charlene © All Rights Reserved 2025. 1
,time = better; Weaknesses: bias - don't record accurately (under recording), lead to
eating disorders - high burden on individual
What are the strengths and weakness of 24 Hour Recall? - ✔✔Strengths: quicker and
convenient, get feedback, collect over phone/email; Weaknesses: not a great evaluation
since day-to-day varies, less accurate - don't remember
What are the strengths and weakness of FFQ? - ✔✔Strengths: good overview at diet
quality, look at food groups better - good for large populations; Weaknesses: response
rate may be low, won't include cultural food groups, not everyone remembers -
estimate of servings, over-reporting of fruits/vegs, energy intake is not accurate
Basal Metabolic Rate (BMR) - ✔✔Post absorptive state, little movement 30-60 minutes in
a supine position, no exercise >/= 12 hours due to EPOC, person should have fasted -
energy needed for survival except digestion
Resting Metabolic Rate (RMR) - ✔✔includes BMR, less restrictive conditions (no fasting)
What are the main components of daily energy expenditure? - ✔✔BMR (60-75%) - most
throughout the day; Thermic effect of food (TEF) - (5-10%); Physical Activity (PA) - (15-
30%) - varies, includes brushing teeth, doing dishes, everything you are doing!
What factors impact RMR and why? - ✔✔Gender: Males > Females (higher RMR) b/c
males have more body surface area and leaner body mass; Age: Metabolic rate
decreases with age due to an increase in body mass; Body Size: height leads to a need of
Emily Charlene © All Rights Reserved 2025. 2
, more calories; Genetics; Climate: Cold > Warm due to cold = shivering - increases RMR;
Medications: Relaxing meds will lower RMR; Inflammation: Sick - increase in RMR b/c
using more energy; Hormonal Factors: Thyroid/growth hormones will influence RMR;
Exercise/sport participation: Increase in lean body mass - tissue synthesis
(metabolically active tissue) - increases RMR; Increase in EPOC = increase in RMR
RMR is generally higher among athletes than non-athletes. Why is this? - ✔✔Higher
among athletes because they generally have a greater amount of lean body mass, which
is metabolically active tissue (requires energy) which increases RMR
What are the different kinds of calorimetry? - ✔✔Direct, Indirect (Closed-Circuit
Spirometry and Open-Circuit Spirometry), Doubly Labeled Water
What is Direct Calorimetry? - ✔✔measures actual heat production from the body giving
off heat to the environment
What are the strengths and weaknesses of Direct Calorimetry? - ✔✔Strengths: directly
measures heat transfer; Weaknesses: rarely see chamber, person is in a room by
themselves - not fun, applicability = limited generalizations
What is Indirect Calorimetry? - ✔✔measures oxygen uptake and carbon dioxide
production - exchange of gasses
Emily Charlene © All Rights Reserved 2025. 3
Questions and Answers 100% Pass
Positive Energy Balance - ✔✔Consuming more energy through food compared to the
amount being expended
Negative Energy Balance - ✔✔Consuming less energy than expending
What are the health and athletic performance implications of maintaining a significant
energy deficiency (i.e., negative energy balance) over a prolonged period of time? -
✔✔Decrease in lean body mass, decrease in training adaptations, increase risk of injury,
decrease in immune function, and decrease in reproductive function - ALL lead to
impaired athletic performance
What are common methods of assessing energy intake? - ✔✔Food Records - like a food
diary (specific and over a period of time), 24 Hour Recall (interview with HCP about
what you ate over the past 24 hours), Food Frequency Questionnaire (general food
groups laid out in categories - how often you eat something)
What are the strengths and weakness of Food Records? - ✔✔Strengths: more accurate,
awareness - being able to see what you need more/less of, kept over a longer period of
Emily Charlene © All Rights Reserved 2025. 1
,time = better; Weaknesses: bias - don't record accurately (under recording), lead to
eating disorders - high burden on individual
What are the strengths and weakness of 24 Hour Recall? - ✔✔Strengths: quicker and
convenient, get feedback, collect over phone/email; Weaknesses: not a great evaluation
since day-to-day varies, less accurate - don't remember
What are the strengths and weakness of FFQ? - ✔✔Strengths: good overview at diet
quality, look at food groups better - good for large populations; Weaknesses: response
rate may be low, won't include cultural food groups, not everyone remembers -
estimate of servings, over-reporting of fruits/vegs, energy intake is not accurate
Basal Metabolic Rate (BMR) - ✔✔Post absorptive state, little movement 30-60 minutes in
a supine position, no exercise >/= 12 hours due to EPOC, person should have fasted -
energy needed for survival except digestion
Resting Metabolic Rate (RMR) - ✔✔includes BMR, less restrictive conditions (no fasting)
What are the main components of daily energy expenditure? - ✔✔BMR (60-75%) - most
throughout the day; Thermic effect of food (TEF) - (5-10%); Physical Activity (PA) - (15-
30%) - varies, includes brushing teeth, doing dishes, everything you are doing!
What factors impact RMR and why? - ✔✔Gender: Males > Females (higher RMR) b/c
males have more body surface area and leaner body mass; Age: Metabolic rate
decreases with age due to an increase in body mass; Body Size: height leads to a need of
Emily Charlene © All Rights Reserved 2025. 2
, more calories; Genetics; Climate: Cold > Warm due to cold = shivering - increases RMR;
Medications: Relaxing meds will lower RMR; Inflammation: Sick - increase in RMR b/c
using more energy; Hormonal Factors: Thyroid/growth hormones will influence RMR;
Exercise/sport participation: Increase in lean body mass - tissue synthesis
(metabolically active tissue) - increases RMR; Increase in EPOC = increase in RMR
RMR is generally higher among athletes than non-athletes. Why is this? - ✔✔Higher
among athletes because they generally have a greater amount of lean body mass, which
is metabolically active tissue (requires energy) which increases RMR
What are the different kinds of calorimetry? - ✔✔Direct, Indirect (Closed-Circuit
Spirometry and Open-Circuit Spirometry), Doubly Labeled Water
What is Direct Calorimetry? - ✔✔measures actual heat production from the body giving
off heat to the environment
What are the strengths and weaknesses of Direct Calorimetry? - ✔✔Strengths: directly
measures heat transfer; Weaknesses: rarely see chamber, person is in a room by
themselves - not fun, applicability = limited generalizations
What is Indirect Calorimetry? - ✔✔measures oxygen uptake and carbon dioxide
production - exchange of gasses
Emily Charlene © All Rights Reserved 2025. 3
