online Assignment 1 - Body composition and calculations of energy requirements (5%) (2) (1)
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School
Algonquin College *
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Course
7380
Subject
Health Science
Date
Dec 6, 2023
Type
docx
Pages
3
Uploaded by Aliciajoly19
Assignment 1: Body Composition, Calculations of
Energy Requirements & Calorie Tracking
PART 1: BODY COMPOSITION
Body composition is the relative percentage of fat to fat-free mass (or lean body mass, including water, bone,
and muscle) in your body. Fat mass and lean body mass are two excellent statistics to measure your clients
progress and are easily utilized/tracked to set SMART goals. it is vital that you understand the variety of ways
fat mass and lean body mass can be measured. Please review the powerpoint slides and watch the linked
videos to answer the following questions.
Questions:
1.
Some gyms use the
InBody Body Composition Analyzer
, which is a machine that determines body
composition through bioelectrical impedance analysis (BIA). There are a few factors which may impact
the results or accuracy of this BIA. For example, if an athlete is overhydrated prior to the assessment, it
will result in an overestimation of muscle mass. List 3 things you can ask your client to do or restrain
from doing to improve the accuracy and repeatability of the BIA.
Watch the following video to help you
answer this question:
https://www.youtube.com/watch?v=uj_6tRImmYg
3 marks
2.
Name one other method to measure body composition, give a brief description of the procedure (1-2
sentences, short and sweet!), and provide one advantage and one disadvantage of this method (use
the PowerPoint on body composition measurement tools to answer this question, it is found in
Brightspace in the week 2 folder).
2 marks
PART 2: ENERGY REQUIREMENTS
Prediction equations are a commonly used and practical method to help estimate energy expenditure and thus
energy or caloric requirements. The Mifflin-St. Jeor Equation is considered an accurate equation for predicting
resting metabolic rate (RMR), which is the energy your body needs to function at rest (unit: calories), which
accounts for approximately 60-75% of our total daily energy expenditure.
Mifflin-St. Jeor Equation
•
Women
:
RMR (kcal)= (10 x weight (kg)) + (6.25 x height (cm)) – (5 x age (y)) -161
•
Men:
RMR (kcal)= (10 x weight (kg)) + (6.25 x height (cm)) – (5 x age (y)) + 5
After calculating RMR, we need to multiply this number by an activity factor. See the table below.
Activity Factor
Description
RMR x 1.2
Sedentary
Little to no exercise (mainly sitting)
RMR x 1.375
Light Activity
Light exercise/sports 1-3 days per week
RMR x 1.55
Moderate Activity
Moderate exercise/sports 3-5 days per week
RMR x 1.725
Very Active
Hard exercise/sports 6-7 days per week
RMR x 1.9
Extra Active
Very hard exercise/sports and physical job
This can give us a great baseline of how many calories can be consumed to maintain weight. We can then
either add or subtract calories to gain or lose weight, respectively. It is important to work with dieticians or
Total:
/ 20
nutritionists to aid with the nutritional component (meal planning, guidance, supplementation, etc.), however
as trainers it is vital to have a general understanding of how diet and exercise both play a role in achieving a
client’s goals.
Questions
1.
Based on the realistic and sustainable goals
for fat loss and gain from your course notes
, provide a plan
to meet the goals of the following clients:
Dale is a personal support worker who is 32 years old, is 5’8 and weighs 170 lbs. He is consistent in his
resistance training program and trains 4 times per week. He recently began tracking his caloric intake
and he estimates that he eats 2500 calories per day.
Of course, we know that his resistance training program will have a large effect on his goals, however
for the sake of this assignment, we are keeping it simple, and we are only going to look at his caloric
intake.
a.
What is Dale’s current RMR (use Mifflin-St. Jeor equation)? Show all your calculations and include
appropriate units (you may do this on paper and include an image if you’d like).
5 marks
b.
Calculate Dale’s Total Daily energy expenditure (RMR x PAL). Based on this what caloric intake would
you recommended for maintaining
his current weight?
2 marks
c.
You are now tasked with suggesting a realistic calorie surplus which will help Dale gain weight and
calculating an approximate daily caloric intake. Show any calculations necessary.
2 marks
d.
As you have now learnt, an energy surplus (caloric surplus) is only one factor for readily gaining weight,
please provide two additional nutrition strategies
to help him gain weight (use your course notes).
1
mark (all or nothing!)
PART 3: TRACKING CALORIES
Of course, predicting the amount of energy or the number of calories our clients need is an important factor in
helping them achieve their body composition goals. However, it is important to keep in mind that calorie
tracking is not for everyone! In certain situations, it may be more valuable to focus on consuming more whole
foods, discussing appropriate portion sizes, reducing processed foods, etc. Some clients may be vulnerable to
developing disordered eating, in which case calorie counting may contribute to the eating disorder. It is
important to take this into consideration before asking your client to track their food.
*If you have a history of
disordered eating (diagnosed or not) and feel as though this portion of the assignment may trigger you, please
reach out to me and let me know you will not be completing it. No questions will be asked. *
After calculating our client’s total daily energy needs using the Mifflin-St. Jeor equation multiplied by their
approximate physical activity level (PAL), how do we track the calories and macronutrients in the foods we are
eating? There are a variety of ways to track calories, the most popular method is using an app. There are many
apps to choose from, some that are free and some that have fees. Two more popular apps are ‘
My Fitness Pal’
and ‘
Cronometer
’. Chances are many clients have heard of these apps and/or may already be using them. Both
apps have a free version that you may use for this assignment.
Follow the steps below and then answer the questions:
1.
Grab 2 foods from your kitchen that have nutrition labels and serving sizes
(found on the nutrition label)
2.
Make one serving of that food based on the nutrition label (use appropriate
kitchen tools, i.e., measuring cup, tablespoons/teaspoons, or a scale if you have
one)
3.
Input the 2 foods into either My Fitness Pal or Cronometer.
For example, I chose crackers (see nutrition label to the right). I counted out 38
crackers which is what one serving size is according to the nutrition label. I scanned
the barcode of the crackers, and Cronometer found the crackers for me (it is
possible that the food you chose is not in the app yet!). I input the amount in one
serving and added it to my food log.
Next…
4.
Grab 2 foods from your kitchen that DO NOT have nutrition labels (ex. fruits, veggies, fresh meats/fish, etc.)
5.
Find that food in one of the apps and take note of the options for serving sizes (ex. g, cup, oz, slice, tsp,
medium, large, etc.)
6.
Choose one of the serving sizes listed in the app and serve yourself.
For example, I chose baby carrots. I searched “baby carrots” in Cronometer. There were many options listed, I
chose the most appropriate description, and then chose one of the serving sizes listed. The only options for
serving sizes were by weight. Luckily, I have a scale and measure my portion out. However, many people do not
have kitchen scales. This is a potential issue for clients tracking their foods, not to mention time consuming.
Questions
a.
Take a screenshot of your 4 foods listed in the app and insert it into this document as an image
(should only be one image).
1 mark
b.
How easy or difficult was it to input the foods with the nutrition labels? Briefly describe your
experience with inputting the foods into either of these apps (provide 2-4 solid points).
2 marks
c.
What advantages or disadvantages do you think these apps may have for your clients (provide 2
solid points for both marks)?
2 marks
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