wellness lecture worksheet
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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
, I expend ____________ calories per minute
At 50% V̇ O2max
, I expend ____________ calories per minute
At 30% V̇ O2max
, I expend ____________ calories per minute
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.
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Wellness ProgramWorksheet for Caloric Balance segment of Wellness Lecture (26th Aug 2013)
____________________________________________________________________________________
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 ____________________________________________________________
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Wellness ProgramWorksheet for Caloric Balance segment of Wellness Lecture (26th Aug 2013)
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 = _______________
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Wellness ProgramWorksheet for Caloric Balance segment of Wellness Lecture (26th Aug 2013)
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.
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