Wellness Program Worksheet for Caloric Balance segment of Wellness Lecture (26th Aug 2013) Task 1 Calculation of maximum

m oxygen uptake

O Maximal oxygen uptake ( V 2m ax ) is accepted as the criterion measure of

cardiorespiratory fitness. It is the maximum amount of O2 that can be taken in, transported, and utilized by the body to produce energy during heavy exercise while

O breathing. In layman terms, V 2m ax can be referred to stamina.

O Here is an equation to predict V 2m ax from the 2.4km run time, where the VO 2m ax unit
is ml.kg.min-1, where time is in minutes.

VO2max = (483 / time) + 3.5

O -1 My V 2m ax = __________________ ml.kg.min

= __________________ L/min
Task 2 Calculation of energy expenditure During exercise the majority of energy comes from the oxidation of fat and carbohydrate. The rate of oxygen uptake therefore reflects the rate of energy expenditure (metabolic rate). The exact energy expenditure per litre of oxygen depends on the proportion of fat and carbohydrate being oxidized (broken down for energy), but if it is assumed that both contribute equally to energy metabolism, each litre of oxygen taken up is equivalent to an energy expenditure of about 5 kcal). [Food for thought: To convert kcal to kJ, multiply x kcal by 4.2]

O From your V 2m ax test calculate how many calories per minute you would
O expend at 30%, 50%, 70% and 100% of your V 2m ax .

O At 100% V 2m ax , I expend ____________ calories per minute O At 70% V 2m ax , I expend ____________ calories per minute

O At 50% V 2m ax , I expend ____________ calories per minute

O At 30% V 2m ax , I expend ____________ calories per minute
If one kilogram of adipose tissue contains the equivalent of 9,000 kcal of energy calculate how many minutes you would have to exercise at each of the above intensities in order to lose the one kilogram. ____________________________________________________________________________________

Wellness Program Worksheet for Caloric Balance segment of Wellness Lecture (26th Aug 2013) Task 3 Exercise, food and weight loss The Health Promotion Board in Singapore provides recommended daily dietary allowances for healthy people (see Annex A). For the meal below work out what percentage of the daily dietary allowance it provides for you in terms of energy. Char Kway Teow Energy (kcal) Protein (g) Total fat (g) Saturated fat (g) Dietary fibre (g) Carbohydrate (g) Cholesterol (mg) Sodium (mg) 2010 Percentage of daily dietary allowance = ____________________ 744 23 (4kcal/g) 38 (9kcal/g) 29.2 7.3 76 234 1459

Data from the Health Promotion Board - Energy and Nutrient Composition of Foods

O At 30%, 50% and 70% of your V 2m ax how long it would take you to expend the
total calories and the fat calories from the meal?

O At 100% V 2m ax , I will take ____________________________________________________________

O At 70% V 2m ax , I will take ____________________________________________________________

O At 50% V 2m ax , I will take ____________________________________________________________

O At 30% V 2m ax , I will take ____________________________________________________________

Wellness Program Worksheet for Caloric Balance segment of Wellness Lecture (26th Aug 2013) Task 4 Metabolic equivalents (METS) Energy expenditure can also be expressed in terms of a metabolic equivalent (MET). METs express oxygen uptake relative to resting values. An oxygen uptake of 8 METs means that the oxygen requirement of the task is eight times that of rest. One MET is equal to an oxygen uptake of 3.5 mL kg-1 min-1. Attached in Annex B is a compendium of physical activities (Ainsworth et al., Med Sci Sports Exer, 32:S498-S516, 2000). Included in the compendium is the energy expenditure for a variety of sports, occupational activities, methods of transportation and household jobs. The energy expenditure of the activities is given in METs. Using this compendium it is possible to calculate how long it would take an individual to expend a pre-determined amount of energy. Look up your favourite sporting/leisure activity in the compendium. Determine the oxygen uptake for that activity for yourself in L min-1 and ml kg-1 min-1. How many hours per week do you need to complete that activity in order to expend 2000 kcal?

Activity: __________________ Oxygen uptake Calorie expenditure

METS:____________________

= ______________ L / min = ______________ kcal / min

Hours needed per week to expend 2000 kcal = _______________

Wellness Program Worksheet for Caloric Balance segment of Wellness Lecture (26th Aug 2013)

Annex A

References: Ainsworth, B. E. et al. (2011). Compendium of Physical Activities: a second update of codes and MET values. Medicine and Science in Sports and Exercise, 2011;43(8):15751581. Burns, S. (2011). Laboratory 3 Energy expenditure in exercise. Health Promotion Board, Singapore. (2009). Recommended dietary allowances for normal healthy persons in Singapore.