Basal Metabolic Rate (BMR) Quiz

Basal Metabolic Rate (BMR)

• BMR is the number of calories burned at rest to maintain basic bodily functions
• Accounts for 60-75% of daily calories burned
• Influenced by age, nutrition, and activities
• Men have a higher BMR than women
• BMR calculation: 22 calories/kg body weight for women, 24 calories/kg body weight for men

Physical Activity Level (PAL)

• Measures the ratio of daily energy expenditure to BMR
• PAL values: 1.2 (sedentary), 1.3 (fairly active), 1.4 (moderately active), 1.5 (active), 1.7 (very active)
• Used to calculate daily calorie needs

Daily Calorie Needs

• Calculated by multiplying BMR by PAL
• Provides an estimate of daily calorie requirements to maintain weight

Carbohydrates

• Composed of carbon, hydrogen, and oxygen
• Found in grains, fruits, vegetables, sugars, starches, and cellulose
• Important fuel for exercise and energy release
• Stored as glycogen in the liver and muscles
• Daily intake guidelines: 5-7 g/kg body weight for moderate duration/low intensity training, 7-10 g/kg body weight for moderate-heavy endurance training, and 10 g/kg body weight for high-intensity training

Protein

• Found in both plant and animal sources
• Provides amino acids for building and repairing tissues
• Used for making enzymes, hormones, and antibodies
• Important for muscle tissue repair and recovery
• Daily intake guidelines: 1.2-1.7 g/kg body weight for athletes, 0.75 g/kg body weight for sedentary individuals

Fat

• Energy-containing nutrient found in food
• Essential for optimal health
• Stored in adipose tissue and muscle triglycerides
• Provides essential fatty acids, fat-soluble vitamins, and energy for exercise

Vitamins

• Organic compounds found in food
• Necessary for biochemical reactions in the body
• Classified as fat-soluble (vitamins A, D, E, and K) or water-soluble (B vitamins and vitamin C)

Minerals

• Inorganic compounds found in food
• Essential for bodily functions
• Classified as macro minerals (found in large amounts) and micro-minerals (found in smaller amounts)

Pre-Exercise Meal

• Importance of carbohydrate intake before exercise
• Timing of meal: 2-4 hours before exercise
• Amount of carbohydrate intake: 1-2 g/kg body weight depending on exercise duration and intensity
• Avoid eating a big meal before exercise to prevent discomfort and sluggishness

Hydration

• Importance of proper hydration before training to minimize dehydration risk
• Even mild dehydration can result in early fatigue and decreased performance