1. Nutrition/Fitness Calculations Sports med 2

2. Calculations With each calculation: – Read the formulas together and then do the math – Use yourself for the numbers you will need, unless otherwise given.

3. Grams calories (food label) Fat 9 cal/gram CHO 4 cal/ gram Protein 4 cal/gram Calculate grams to calories – Fat = – Cho = – Protein =

4. Protein needs Multiply number from chart by your weight in kg to find how many grams of protein you need daily Kg = lb/2.2 ( 1 ounce = 7 grams protein) Activity levelg/lb of body weight Adolescent, average activity 0.6-.7 Adolescent, athlete ages 14 - 18.85

5. Basal Metabolic Rate (BMR) Approximate # of calories you need for basic body functions STEP ONE Male BMR = 66.5 + (13.8 x W) + (5.0 x H) – (6.8 x A) Female BMR = 65.1 + (9.6 x W) + (1.9 x H) – (4.7 x A) – W = weight in kg. (lbs / 2.2) – H = height in cm ( inches x 2.5) – A = age

6. BMR con’t STEP TWO Select an activity level Very light activity: BMR x 1.2 Light activity (walking, playing piano):BMR x 1.4 Moderate activity (fast walking, dancing, light weight training): BMR x1.6 Heavy activity (swimming, running, basketball): BMR x 1.8 Very heavy activity (rowing, climbing, intense weight training): BMR x 2.0

7. Resting Heart Rate (RHR) Find radial pulse On “start” count. Go for 30 sec. x 2 Record __________ Average adult= 60-100bpm

8. Target Heart Rate (THR) age predicted Range is 70-85% of age predicted max HR Take 220 – (persons age) = age predicted HR Find THR (age predicted) – Take 220 – age = age predicted HR – Age predicted HR x.70 = THR (lower range) – Age predicted HR x.85 = THR (upper range)

9. Body Fat Read each of the next slides carefully. You will be determining body fat % with skin calipers – Remember to pull the skin away from the body After each measurement on a partner, record your results Take each measurement 3 times then average the 3 to get a measurement. Add up the 4 sites measurements and record A chart will be shown to estimate the body fat – Make sure you are looking at the correct gender and age

10. Skin Fold Measurement Body Fat Testing: Skin Calipers – Supra - Iliac

11. Skin Fold Measurements Body Fat Testing – Triceps

12. Skin Fold Measurement Body Fat testing – Biceps

13. Skin Fold Measurement Body Fat Testing – Subscapula

15. Fat weight vs Lean Body weight Once BF% has been determined, fat weight can be calculated Body weight x % BF = fat weight Body weight – Fat weight = lean body weight Now find yours!

16. Fat weight vs Lean Body weight Example 35 year old man Weight 195 BF% = 15% Calculate Fat weight Calculate Lean body weight Is he in range? AgeMenWomen <309-15%14-21% 30-5011-17%15-23%  5012-19%16-25%