Estimated Energy Expenditure
Write a brief description of EER and then calculate your EER using the formula on page 319 of the textbook. Be sure to convert your measurements to the metric units specified.
• What is your EER?
• How does this number compare to the energy expenditure estimated by the 24-hour activity budget?
• How does this number compare to the Calorie guidelines on page 319 of the text? (List the Calories recommended for your age and activity level in the table and then compare that to your estimated EER.)
• How does your estimated EER compare to the Caloric intake estimated from your diet analysis?
• Are you in a positive energy balance, a negative energy balance, or at energy equilibrium?
Resting Metabolic Rate
Write a brief description of basal metabolic rate (BMR) and resting metabolic rate (RMR). Then estimate your RMR using the formula on page 316 of the textbook.
• What is your RMR?
• Multiply your RMR by 0.94 to estimate your BMR. What is your BMR?
• What proportion of your EER is energy used to maintain your body at rest? (Divide your BMR by your EER and multiply by 100 to report the proportion in percent.)
• List factors that elevate BMR. Do any of these factors pertain to you? Do you think the estimate of your BMR is too low, accurate (sedentary) or too high? Explain why.
Body Weight, Body Composition and BMI
Write a brief description of the obesity epidemic in America and include weight-related health problems that are a consequence of overweight and obesity. Explain why height-weight tables are no longer recommended as the sole source of information for assessing body weight. Define BMI and list the healthy range of this statistic.
• What is your body weight in pounds? Divide this by 2.2 to convert this number to kilograms.
• What is your height in inches? Multiply this by 0.0254 to convert this number to meters.
• Refer to the height-weight table on page 323 of your textbook. What weight category do you fall into?
• Calculate your BMI using the metric formula on page 324. What is the result?
• Refer to the BMI table on page 324 of your textbook. What is your BMI according to the table? Is this estimate the same as the BMI you calculated?
• What is your estimated percent body fat? (This should be on the Tanita report your received during the fitness assessment.)
• What is your body fat distribution pattern?
• Consider factors listed in the inset on page 326. Is your body weight healthy? Discuss the impact of each factor on your present and future health.
1. A majority of health problems in the United States are correlated with poor diet and insufficient physical activity.
Consider your family tree that you completed for your project. This is completed during a nutritional assessment to consider background factors that could affect your nutritional and health status. Do you have any close relatives with diet-related health problems? If CVD (cardiovascular) disease or diabetes are present in your family tree, consider your fitness assessment. What might you do to reduce your risk of developing one of these diseases?
2. What is the recommendation for physical exercise each week?
3. Do you normally engage in physical exercise each week? If so, how many Calories do you burn in one typical exercise session? Use Table 10-5 estimate Caloric expenditure. For example, if you engaged in a light weight-lifting routine for 30 minutes you would burn 4 Cal/kg/hour. If you weight 60 kg then you'd burn about 60 x 4 x 0.5 (one half hour) = 120 Calories.