3.  Calorie (aka. ______________) ◦ Amount of ____________ needed to __________ the temperature of 1 _________ of pure water by 1C  ______ calories = 1 kilocalorie (kcal) or 1 Calorie ◦ Note: There is a difference between Calorie (capital C) and calorie (lowercase c)  Foods __________ in Calories can produce lots of _____________ What is a “Calorie”?

4.  _______________ Calories you consume in _______________ of _______________, store approximately 1 _______________ of body fat ◦ i.e. Consume extra 500 Calories for 7 days = 1 pound of fat  in a month = 4 pounds of fat  Regardless of food intake (protein, carbohydrates, fat), body will convert _______________ into _______________

5.  _______________ of excess Calories from carbohydrates sources are lost in their _______________ to fat ◦ i.e. Consume extra 1000 Calories of carbohydrate, 750 Calories will be stored as fat  Number of _______________ necessary to maintain one’s current body _______________ is known as _______________ caloric need. ◦ Examples include basal metabolic rate, calories for activity, & thermic effect of food

6.  What happens inside the body when you eat too much or too little food?  When _______________ food _______________ is consumed than is needed, _______________ fat enters the fat cells for _______________  When energy supplies run _______________, stored fat is _______________

7.  Energy in foods and beverages is the only _______________ to the “_______________ ______” side of the energy balance _______________  Must first become familiar with the amounts of energy in foods and beverages  Recommendations for energy intake _______________ from individual to individual

8. Change in energy stores = energy in – energy out  Amount of _______________ energy stored by our body represents the _______________ between the amount _______________ in and the amount _______________  Consume more than expend = weight ______  Expend more than consume = weight _______

9.  No easy method exists for determining the energy an individual spends and therefore needs  One way to _______________ energy needs is to _______________ your food intake and body _______________ over a period of time (activities during this time are typical)

10.  _______________ amount of energy the body requires to _______________ on all _______________ functions (sum total of all the involuntary activities that are necessary to sustain life, including heartbeat & circulation, respiration, temperature maintenance, nervous system activity, hormone secretion, etc. )  _______________ component of the average person’s daily energy _______________

11.  Age, sex, weight, lean _______________ mass, and general level of _______________ fitness _______________ one’s metabolic rate  _______________ energy to _______________ the body’s work that goes on all the time without our conscious _______________

12.  _______________ from person to person  _______________ at which body uses _______________ to support its basal metabolism  You _______________ speed up your BMR ◦ Can increase with voluntary activities  Lean tissue is more metabolically active than fat tissue, as a way to speed up your BMR to the maximum possible rate is to make endurance and strength building activities a daily habit so that your body composition becomes as lean as possible

13.  Enough to cover your energy expenditures  Step 1: Convert pounds to kilograms _______ lbs ÷ 2.2 lbs/kg = _______ kg  Step 2: multiply weight in kg by BMR factor (BMR factor: 1.0 Calorie per kg of body weight/her for men or 0.9 for women [men have more muscle {metabolically active tissue} than women do) _______ kg x _______ kg/hr = _______ Calories/hr

14.  Step 3: Multiply the calories in one hour by hours in day _______ Calories/hr x 24 hrs/day = _______ Calories/day  I need to consume approximately _______ Calories each day.

15. Resting metabolic rate (RMR) – measure metabolic rate under less rigorous conditions  Harris-Benedict Equation ◦ Determine resting metabolic rate ◦ ** Someone with more muscle mass will have a higher resting metabolic rate than someone with less muscle mass**

16.  **This is just an estimation** Males RMR ◦ 66.5 + (5xH)+(13.7xW)-(6.8xA) Females RMR ◦ 665 + (1.9xH)+(9.5xW)-(4.7xA)  ** H = height in cm; W = weight in kg; A = age

17.  Take your RMR value & multiply by one of the following: ◦ Relatively sedentary (no regular exercise routine) – multiply RMR by 1.4 ◦ Exercises moderately (min 3 days/week) – multiply RMR by 1.6 ◦ Highly active (moderate – high activity min 4 days/week) – multiply RMR by 1.8

18.  About 5 – 10 % of a meals _______________ value is used up in stepped-up _______________ in the five or so hours _______________ the meal  The _______________ needed to _______________, _______________, transport, and store the food one consumes

20.  The body mass index (BMI) is a _______________ of weight-to-height. It is not a _______________ measure of body fat but it is an _______________ of _______________ risk associated with being under- and overweight.  Research conducted with large groups of people have shown that the _______________ can be classified into _______________ associated with health risk.

21.  BMI values most _______________ in assessing degrees of _______________ and are less useful for _______________ non-obese people’s body fat  _______________ of using the BMI ◦ Fail to indicate how much of the _______________ is fat ◦ _______________ fat is located

22. ClassificationBMI category (kg/m 2 )Risk of developing health problems Underweight< 18.5Increased Normal weight18.5 – 24.9Least Overweight25 – 29.9Increased Obese class I30 – 34.9High Obese class II35 – 39.9Very high Obese class III> 40Extremely high

23.  BMI is the ratio of a person’s _______________ in kilograms to the _______________ of his or her _______________ in metres. BMI = body weight (kg) ÷ height² (m)

24.  The WC measurement is an _______________ of health risk associated with _______________ obesity.  A WC measurement of _______________ (40 in.) or more for _______________, and _______________ (35 in.) or more for women, is associated with an _______________ risk of developing health problems such as _____________________, coronary heart disease and high _______________ _______________.

25.  _______________ -shaped ◦ People store body fat around the _______________ and chest, surrounding _______________ organs, such as the heart ◦ _______________ risk for _______________ disease, stroke, diabetes, high blood pressure and gall bladder disease  _______________ -shaped ◦ People store _______________ on the _______________ and thighs, just below the surface of the skin ◦ Not necessarily a risk to their health

26.  The BMI and WC may _______________ or _______________ health risks in certain adults, such as: ◦ Highly _______________ adults ◦ Adults who have a very _______________ body build ◦ Young adults who have not _______________ full growth ◦ Adults _______________ 65 years of age.