wellness lecture worksheet

Wellness ProgramWorksheet for Caloric Balance segment of Wellness Lecture (26th Aug 2013)

Task 1 – Calculation of maximum oxygen uptake

Maximal oxygen uptake (V̇ O2max ) is accepted as the criterion measure of

cardiorespiratory fitness. It is the maximum amount of O2 that can be taken in, transported, and utilized by the body to produce energy during heavy exercise while

breathing. In layman terms, V̇ O2max

can be referred to stamina.

Here is an equation to predict V̇ O2max

from the 2.4km run time, where the

V̇ O2max unit

is ml.kg.min-1, where ‘time’ is in minutes.

VO2max = (483 / time) + 3.5

My V̇ O2max = __________________ ml.kg.min-1

= __________________ L/min

Task 2 – Calculation of energy expenditure

During exercise the majority of energy comes from the oxidation of fat and

carbohydrate. The rate of oxygen uptake therefore reflects the rate of energy

expenditure (metabolic rate). The exact energy expenditure per litre of oxygen depends

on the proportion of fat and carbohydrate being oxidized (broken down for energy), but

if it is assumed that both contribute equally to energy metabolism, each litre of oxygen

taken up is equivalent to an energy expenditure of about 5 kcal).

[Food for thought: To convert kcal to kJ, multiply x kcal by 4.2]

From your V̇ O2max

test calculate how many calories per minute you would

expend at 30%, 50%, 70% and 100% of your V̇ O2max .

At 100% V̇ O2max

, I expend ____________ calories per minute

At 70% V̇ O2max


At 50% V̇ O2max


At 30% V̇ O2max


If one kilogram of adipose tissue contains the equivalent of 9,000 kcal of energy

calculate how many minutes you would have to exercise at each of the above

intensities in order to lose the one kilogram.

1


____________________________________________________________________________________

Task 3 – Exercise, food and weight loss

The Health Promotion Board in Singapore provides recommended daily dietary

allowances for healthy people (see Annex A). For the meal below work out what

percentage of the daily dietary allowance it provides for you in terms of energy.

Char Kway Teow

Energy (kcal) 744

Protein (g) 23 (4kcal/g)

Total fat (g) 38 (9kcal/g)

Saturated fat (g) 29.2

Dietary fibre (g) 7.3

Carbohydrate (g) 76

Cholesterol (mg) 234

Sodium (mg) 1459

Data from the Health Promotion Board - Energy and Nutrient Composition of Foods

2010

Percentage of daily dietary allowance = ____________________

At 30%, 50% and 70% of your V̇ O2max

how long it would take you to expend the

total calories and the fat calories from the meal?

At 100% V̇ O2max

, I will take ____________________________________________________________

At 70% V̇ O2max

, I will take ____________________________________________________________

At 50% V̇ O2max

, I will take ____________________________________________________________

At 30% V̇ O2max

, I will take ____________________________________________________________

2


Task 4 – Metabolic equivalents (METS)

Energy expenditure can also be expressed in terms of a metabolic equivalent (MET).

METs express oxygen uptake relative to resting values. An oxygen uptake of 8 METs

means that the oxygen requirement of the task is eight times that of rest. One MET is

equal to an oxygen uptake of 3.5 mL kg-1 min-1.

Attached in Annex B is a compendium of physical activities (Ainsworth et al., Med Sci

Sports Exer, 32:S498-S516, 2000). Included in the compendium is the energy

expenditure for a variety of sports, occupational activities, methods of transportation

and household jobs. The energy expenditure of the activities is given in METs. Using

this compendium it is possible to calculate how long it would take an individual to

expend a pre-determined amount of energy.

Look up your favourite sporting/leisure activity in the compendium. Determine

the oxygen uptake for that activity for yourself in L min-1 and ml kg-1 min-1. How

many hours per week do you need to complete that activity in order to expend

2000 kcal?

Activity: __________________ METS:____________________

Oxygen uptake = ______________ L / min

Calorie expenditure = ______________ kcal / min

Hours needed per week to expend 2000 kcal = _______________

3


Annex A

References:

Ainsworth, B. E. et al. (2011). Compendium of Physical Activities: a second update of codes and MET values. Medicine and Science in Sports and Exercise, 2011;43(8):1575-1581.

Burns, S. (2011). Laboratory 3 – Energy expenditure in exercise.

Health Promotion Board, Singapore. (2009). Recommended dietary allowances for normal healthy persons in Singapore.

4

wellness lecture worksheet

Documents