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

Grading

150 pts possibleAll forms NEATLY completed with no errors/changesAll forms accurateAll formulas correctly used and representedNarratives:

1. Description of subject included CVD survey

2. Dietary evaluation – criteria on pages 62-633. Dietary recommendations – criteria on page 634. Exercise evaluation/recommendations

Note that each narrative should be in the 1-2 page length range Typed, 1 inch margins, etc…

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.

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%

(height in inches)2= BMI

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

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

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 – sleeping0.002-4 B – lying still but awake0.005-7 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)