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Diet, Exercise, and Evaluation Project Due 5/16/03

Diet, Exercise, and Evaluation Project Due 5/16/03. Objective: To understand how personal choices in activity and diet impact overall fitness. Goals: Determine daily activity levels Determine daily food/nutrient intake levels Determine daily caloric expenditure

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Diet, Exercise, and Evaluation Project Due 5/16/03

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  1. Diet, Exercise, and Evaluation ProjectDue 5/16/03 • Objective: • To understand how personal choices in activity and diet impact overall fitness. • Goals: • Determine daily activity levels • Determine daily food/nutrient intake levels • Determine daily caloric expenditure • Recommend changes for yourself to optimize fitness

  2. Grading • 150 pts possible • All forms NEATLY completed with no errors/changes • All forms accurate • All formulas correctly used and represented • Narratives: • 1. Description of subject • included CVD survey • 2. Dietary evaluation – criteria on pages 62-63 • 3. Dietary recommendations – criteria on page 63 • 4. Exercise evaluation/recommendations • Note that each narrative should be in the 1-2 page length range • Typed, 1 inch margins, etc…

  3. FORMS • Description of subject – Page 65 • Body fat testing MAY 5-7; BMU 204; 10 – 3. • Form 1. Activity Log – Page 66 • Energy costs of physical activity on page 68. • Form 2. Estimation of energy expenditure – Page 69 • Uses data from Form 1. • Form 3. 24 Hour Food Record – Page 71 • Form 4. Comparison of food intake with FGP – Page 72 • Form 5. Evaluating Food Intake using labels and exchange lists – Page 73 • Form 6. Summary of 24 H food intake – Page 74.

  4. Necessary Formulas • Body Mass Index – • (weight in lbs) x 703.1 • HAMWI is for Ideal Body Weight (IBW) • Males 106 lbs for the first 5’ of height THEN ADD • 6 lbs for every additional inch. • Females 100 lbs for the first 5’ of height THEN ADD • 5 lbs for every additional inch. • Correction factors: large frames add 10% • small frames deduct 10% = BMI (height in inches)2

  5. Formulas II • Basal Metabolic Rate – a measure of calories required to support basic functions like breathing, heart, brain etc… • Normally around 1600 • Must convert everything to metric • weight in lbs/2.2 = weight in Kilograms • Sex difference factor • males = 1 kcal/kg/hr females = 0.9 kcal/kg/hr • BMR/hr • weight in kgs x factor (0.9 or 1.0) kcal/kg/hr = kcals/hr • BMR/day • BMR/hr x 24 hr/day = BMR kcals/day

  6. The Thermic Effect of FoodThe tax on our nutrient usage • It takes calories to digest food???? • Remember active transport of nutrients/vitamins requires energy. • Production of enzymes and other digestive juices requires energy. • Metabolism. • Taxation rate is around 10% • Total Kcals consumed x 0.1 TEF factor = TEF calories

  7. Physical ActivityAll activity is not the same • Different activities require more energy expenditure – DUH!!! • Seven levels of activity based upon kcal/kg/min • A = lowest G = highest Stairs add a bit. • kcal/kg/min ACTIVITY • 0.000 A – sleeping • 0.002-4 B – lying still but awake • 0.005-7 C – Sitting or standing still (this includes studying, eating) • 0.012-18 D – Very light exercise (dressing, strolling, cooking) • 0.025-32 E – light exercise (slow biking, walking, carrying stuff) • 0.040-51 F – Moderate (late to class walking, roller skate, aerobics) • 0.055-62 G – Intense (running, race walking, biking > 18 mph)

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