1. 3.2.5: Metabolism- A Balancing Act
Assessing goals and creating health plans

2. BMI: Body Mass Index Weight in kg= Weight in lbs divided by 2.2
Height in m= Height in cm divided by 100
This method is used widely by health professionals, but very limited because it doesn’t take into account many factors.

3. Dwayne Johnson - “The Rock”
The Rock’s BMI= 30.8
BMI Classification: Obese …???

4. Vin Diesel
The Rock’s BMI= 30.5
BMI Classification: Obese …???

5. Kim Kardashian
Kim’s BMI= 25.7
BMI Classification: Overweight…?

6. Mrs. Roy on her Wedding Day
Mrs. Roy’s BMI= 25.8
BMI Classification: Overweight…???

7. BMI Comparison

8. The Scale Doesn’t Always Matter!

10. Other Methods of Measuring Body Composition
Several equations have been derived for predicting body fat %.
They are only valid in certain populations.
Accuracy in individuals is invariably poor (limits of agreement, ±9% fat)
Accuracy varies in relation to body fatness.
Other Methods of Measuring Body Composition
Calipers- Measuring skin folds and weight to determine body fat percentage
Bioelectric Impedance Analysis- using a small current to measure body fat.

11. Hydrostatic Weighing uses Archmedes’ Principle for determining mass per unit volume of a person.

12. Archimedes Principle states that the buoyant force on a submerged object is equal to the weight of the fluid that is displaced by the object.
- The density of fat mass and fat-free mass are constant.
- Lean Tissue, such as bone and muscle, are more dense than water, and fat
tissue is less dense than water. (muscle sinks and fat floats)
- A person with more body fat will weigh less underwater and be more
buoyant. Someone with more muscle will weigh more underwater.
Hydrostatic Weighing uses Archmedes’ Principle for determining mass per unit volume of a person.

13. “Skinny Fat”- Don’t starve yourself and don’t be afraid to lift!

14. BMR- Basal Metabolic Rate
Harris-Benedict Formula
The amount of energy you expend at rest- think what you would burn in a coma.
Men: BMR = (13.75 x W) + (5.003 x H) – (6.775 x A)
Women: BMR = ( x W) + (1.85 x H) – (4.676 x A)
W = actual weight in kilograms
H = height in centimeters
1 lb = 0.45 kg
1 in = 2.54 cm

15. Other Means of Measuring Calorie Burn
Fitness Sensors
Very limited, but technology is getting better!
Don’t account for body composition
Heart Rate Monitors
Most accurate way to determine Calorie burn

16. Weight Gain – Muscle Gain!
Eat about 10% more Calories than you burn
HEALTHY FOODS!- high protein, healthy fats. Foods your body knows how to convert into useable energy and muscle.
Consume at least 1 gram (preferably 2-3 grams) of protein per pound that you weigh.
Don’t cut carbs
Carbohydrates are converted into amino acids in the body to make muscle/protein when it’s needed.
It takes more energy to process protein, so readily available resource is necessary.
These should be complex carbs that don’t spike your insulin.
LIFT WEIGHTS!

17. Weight Loss – Fat loss! Eat 250-500 Calories less than you burn.
Eating more than Calories less than you burn can cause a host of issues with your metabolism and is ineffective in long term fat loss. It can also result in muscle catabolism.
Farmer Experiment
Consume plenty of protein and incorporate strength training
Prevent your body from catabolizing muscle
Don’t be afraid of carbohydrates
Don’t forget what you know about carbohydrate metabolism and ATP!
Eat healthy carbohydrates