I. Nutritional and Body Composition Exercises

A. The food nutrition label contains desiganted sections with required information for the consumer.
Link to Label: Nutrition Facts Label

Look at three food labels from items in your cupboard or pantry and record the following information.
[Inlcude a chart similar to this for any LAR]

Name of food on label      
Serving Size      
Calories per serving      
Total Fat      
Saturated Fat      
Trans Fat (if applicable)      
Cholesterol      
Total Carbohydrate      
Sodium      
Fiber      
Sugar      
Protein      
Vitamins
(list 3 for each label, if present) 		     
Minerals
(list 3 for each label, if present) 		     


B. Body Mass Index (BMI)

The BMI is a useful tool for generally assessing the body composition of fat-free mass (skeletal muscle and bone) and of fat relative to the total body mass. The activity and fitness level will cause variations in the BMI results and should be taken into consideration. More accurate measurements can be done to determine the true percentage amount of fat. BMI is calculated as the ration of W (weight in Kg) to H (height in meters squared). BMI = W/H2. Calculate your BMI and determine your classification based on the following scale:

Weight in Kg = ________________

Height in Meters = ______________ then square this number = ____________________

BMI = W/H2 = ________________ which falls under the category of being _______________

Category BMI results
Underweight Below 18.5 %
Normal 18.5-24.9 %
Overweight 25.0-29.9%
Obese 30.0 and above

 

C. Waist to Hip Ratio (WHR)

Body fat distribution is also associated with an increased risk for many diseases such as hypertension, diabetes, joint degeneration, cancers, and cardiovascular disease. The waist to hip ratio reflects the amount of visceral fat.
A score above 0.8 for women and 1.0 for men is associated with an increased risk of heart disease.
The WHR is calculated by using a tape measure to record the waist circumference and dividing it by the measurement of the hip circumference.

Waist circumference (cm): ___________

Hip circunference (cm): _____________

Waist cm / Hip cm = Waist to hip ratio = _____________

How does your WHR and BMI reflect your body composition?

D. Skinfold Measurements

  1. Name the instrument used to measure body composition based on skin folds
  2. Name three areas where this measurement can be taken.
  3. Using this method, body density and percent body fat can be calculated. How accurate is this method?
  4. Why is age a part of the factor in calculating the range of acceptable body fat percentages?

E Metabolism

  1. Defene metabolism and give the two major types.
  2. Define BMR and TMR
  3. Name two hormones that control metabolism and give their target organ(s)
  4. Name three things that are required for metabolism to happen.

F. Exercise

  1. Define isotonic contraction and give an example of an exercise that applies. Why might this type of exercise be recommended?
  2. Define isometric contraction and give an example of an exercise that applies. Why might this type of exercise be recommened?
  3. How is heat removed from the body during exercise?
  4. Calculate your resting heart rate and maximal heart rate for any exercise routine.
  5. Why are warm up and cool down routines done as part of the exercise workout?
  6. Why would there be a difference in the amount of calories burned based on body mass? [calorie link]