Health Opportunities Through Physical Education

Worksheet: Energy Balance Workout

Name: ________________________________
Carsen otto Class: ___________________
9PE2 Date: ______________

Part 1: Prepare Your Workout

The following are the activities you can choose from in class today. Each box tells you how many calories
the activity will burn in 5 minutes. Look at the choices and select a total of 30 minutes of activities that
you would like to do. You may do one activity for the entire class or change activities as often as every 5
minutes. Use the worksheet to record your activities and the calories they require.

Calories used in 5 minutes (by body weight)

Activity 100 120 150 180 200
pounds pounds pounds pounds pounds
Fitness calisthenics 20 22 26 30 32
Interval training 20 22 26 30 32
Jogging (5 1/2 mph) 40 46 54 62 70
Rope jumping (continuous) 44 50 58 76 73
Running (10 mph) 52 64 58 67 73
Walking 17 21 26 31 35
If your weight falls between two columns, estimate your calorie use by selecting a number that falls in
between the number in the two nearest columns.

My Workout
Record your selected activities on the following chart. When determining calories used, make sure to
multiply the calories required for each 5 minutes by the number of 5-minute segments you select. An
example is provided for you.

Activity choice Time (in 5-minute increments; Calories used

this column should add up to 30
minutes)
Example: fitness calisthenics Two 5-minute segments = 10 minutes 20 calories x 2 = 40 kcal
(for a 100-pound person)
jump rope 5 min 116
running 5 min 116
walking 5 min 52
walking
jogging 5 min 108
interval training 5 min 52

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 Health Opportunities Through Physical Education

Part 2: Complete Your Workout

Complete your workout as you wrote it. If you make changes during your workout, make sure to update
the chart. Add up the calories you burned in all of your activities.

444
Calories burned: __________________

Part 3: Balance Your Workout

Now that you have burned some calories, select food items from the following list that have a total
number of calories similar to the number of calories you burned in class today (without going over that
amount). Write your choices below the chart.

Food Calories Food Calories Food Calories

1/2 cup grapes 60 1 medium apple 80 1 oz. pretzels 110
2 graham crackers 120 1 oz. sunflower seeds 165 1 cup ice cream 285
12 oz. soft drink 140 Candy bar 270 Medium french 460
fries

Snack choices:
sunflower seeds (165) and ice cream (285) = 450

Questions
1. Were you able to complete your workout? Yes I was able to I did 5 workouts in 25 minutes

2. How many total calories did your workout use? My entire workout used 444 calories

3. Which snack or snacks did you choose? Were you surprised by how hard you had to work to
balance the calories from the snack with the calories from exercise? Explain your answer.
I chose the sunflower seeds and the ice cream because they closely add up to the calories I
burned. I tried to pick the healthier foods but they didn't add up to the amount of calories I
burned.