Nutrition

Nutrition

Lee Villis

Bayley Recap

Last Week....

Open Ended

Write three key things you learnt from Bayley's lesson Friday?

Multiple Choice

How much water can we lose per hour of exercise in an endurance event?

• Below 1 litre

• Over 1 litre

Open Ended

Using the equation 30-35ml per kg BW - calculate your daily fluid requirements....

Poll

Will your daily fluid stay the same each day?

• Yes

• No

• Potentially...

Open Ended

"Will your daily fluid stay the same each day" - Explain - WHY?

Todays Lesson....

• Calories expended in exercise.

• BMR Recap

• BIA

Calories expended

• At rest, we use energy at a rate of about 1–1.2 calories per minute.

• 1400 to 1700 calories per day.

• Walking or jogging requires about 1 kcal per kg of body weight per km covered.

Open Ended

Using the above, How many calories would YOU burn if you were to walk 10km?

BMR

• Harris–Benedict equation

  Males: BMR = 66.5 + (13.75 × weight, kg) + (5.0 × height, cm) – (6.76 × age, years) Females: BMR = 655.1 + (9.56 × weight, kg) + (1.85 × height, cm) – (4.68 × age, years) 

• 27-year-old female athlete weighs 105 kg and is 195 cm

• Calculate her BMR.

Total Energy Requirement

• Physical activity levels (PALs)

  Little to no exercise: TER = BMR × 1.2

  Light exercise (1–3 days per week): TER = BMR × 1.375

  Moderate exercise (3–5 days per week): TER = BMR × 1.55

  Heavy exercise (6–7 days per week): TER = BMR × 1.725

  Very heavy exercise (twice per day, extra heavy workouts): TER = BMR × 1.9 

• Using BMR from earlier, her PAL = Moderate.

Bioelectrical impedance analysis (BIA) 

• (BIA) is a standard technique for assessing body

  composition, particularly in the health and fitness sector. 

  Calculates amount of Fat, Water, Muscle in your body, using electrodes.

Fat/Muscle?

• Muscle - Electricity flows easily, low resistance and low independence.

• Fat - Electricity doesn't flow easily, high resistance and high independence.

Open Ended

Using research find out the positives and negatives of BIA .