1. 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 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. Females100 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

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