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Energy Budget and Body Composition

Energy Budget and Body Composition. Caloric Intake. There are three ways we burn calories BMR – Basal metabolic rate This is the amount of calories you burn just being alive Heart beating, cells growing and dividing, etc. Physical Activities

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Energy Budget and Body Composition

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  1. Energy Budget and Body Composition

  2. Caloric Intake • There are three ways we burn calories • BMR – Basal metabolic rate • This is the amount of calories you burn just being alive • Heart beating, cells growing and dividing, etc. • Physical Activities • Using muscles in your body for exercise or movement • SDA – Specific Dynamic Action • Eating and digestion

  3. Exercise 12 Energy Budget

  4. Exercise 12 BEFORE WE GET STARTED………………………….. Make sure you have your total caloric intake for 3 consecutive days. Page 97 Make sure you have your daily activity breakdown for 3 consecutive days and they add up to 4320 minutes total. Page 98 If you do not have these measurements, raise your hand and I will give you some data to use.

  5. BMR Procedure Page 100-101 • Record your height in feet/inches and your weight in pounds. • Use the first page of the handout on your desk to determine your body surface area. DO NOT WRITE ON THE HANDOUT. Get a ruler and place the left side of the ruler on your height (1st column) and then line up the right side of the ruler with your weight (3rd column). Then see where the ruler crosses over column 2, this number is your body surface area. Record this number. • Use the chart on page 100 to determine your BMR factor number by age and sex and record it. • Page 101 – Calculate your BMR • Body surface area x BMR constant (factor number) = Hourly BMR in calories. Round to the nearest tenth (ex. 456.563 = 456.6) • Hourly BMR x 24 = Daily BMR requirements • This tells you how many calories you burn just being alive.

  6. Physical Activity Procedure 2 Page 102 • Use your minutes of activity to fill in the chart. • Ex 2000 min. no activity, 200 min. heavy activity, etc. • Figure out your weight in kilograms. You can use the first page of your handout OR you can divide your weight by 2.2. • Enter your weight in kilograms all the way down the activity chart. • Multiply across to find out how many calories you burned • 200mins heavy activity x 0.07cal/kg x 100kg = 1400 calories • Divide this number by 3 and it will tell you how many calories you burn a day through activity.

  7. SDA/BMR Procedures 3 & 4 Page 103 Get your BMR results from procedure 1 Get your physical activity expenditure from procedure 2 BMR + physical expenditure x 0.1 = SDA This tells you how many calories you burn for digestion and metabolism of food. Now, fill in the chart at the bottom of the page with the BMR from procedure 1, activity expenditure from procedure 2 and the SDA from procedure 2 and total them up. This tells you how many calories you burn a day due to BMR (basil metabolic rate), physical activities, and SDA (specific dynamic action).

  8. Daily Caloric Intake Procedure 5 Page 104 Enter the number of calories you consumed over three days Divide that number by 3 to get the average caloric intake in one day. Now compare this number to your daily caloric expenditure results from procedure 4. This will tell you if you are eating too many calories, too little calories, or just enough.

  9. Exercise 13 Body Composition Page 105

  10. Ideal Weight Procedure 1 Page 105 • Wrap finger from left hand around right wrist. • If your thumb and middle finger do not touch then you are large framed • If your thumb and middle finger overlap by less than ½ inch then you are medium framed. • If your thumb and middle finger overlap by more than ½ inch then you are small framed. • Enter whether you are small, medium, large framed • Use the chart on page 106 to determine what your ideal weight is for your frame and enter that number.

  11. Your Actual vs. Ideal Weight Procedure 2 Page 107 Measure your wrist, forearm (largest part), ankle, calf (largest part) in centimeters and record this in the chart. Total up the measurements and add it to both charts on page 107 If you are female, divide it by 16.89. If you are male, divide it by 17.07. Enter this number as your dividend in the chart Square you dividend and enter that in the chart Multiply your squared dividend by your height in centimeters. Use the handout for help. Enter this number in the chart. Multiply the last number by 0.011 This gives you your ideal weight. How does that compare with what the book says you should weigh?

  12. Skinfold Measurements Procedure 3 Page 108-109 Men – measure your ilium, abdomen, chest, and axilla Women – measure your tricep, ilium, and abdomen Take 3 measurements of each, enter in Table 14.3 and get the average measurement Add all of your averages together Table 14.3 Use the handouts on your desk to determine what your % body fat is and enter on page 109.

  13. Waist to Hip Ratio Procedure 4 Page 110 We are not calculating your BMI, because it does not take several factors into account and is not very accurate. Find the WTH ratio section Measure your waist in inches Measure your hips at widest point in inches Divide waist by hip measurements Women with 0.8 or less and men with 0.95 or less have low risk for cardiovascular disease.

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