Exercise Science Notes 1

Posted by Nicole

Here is my first set of notes from my class.  This is really really interesting to me, but it might not be to you.  If not, carry on and don’t bother reading… BUT if you want to learn something, I’m offering up some free USC education!

All notes come from my class lectures:

Exercise Science 202 — Principles of Nutrition and Exercise

Met Life Tables were used to first determine what a “desirable” weight is

  • gender dependent tables
  • developed in 1983
  • took into account body frame size (small, medium, large)– determined by measuring elbow breadth
  • fat-free weight includes bones and muscles– a person’s average skeletal weight is ~5% of fat-free weight.  average muscle takes up 40-50% of fat-free weight.

Body Mass Index (BMI) was designed next to determine “desirable” weight

  • gender INdependent
  • BMI = weight in kg / height in meters^2
  • 18-24 normal
  • 25-29 overweight
  • 30-35 obesity
  • 36-40 medically significant obesity
  • 41-45 super obesity
  • 46-50 morbid obesity
  • Lapband surgery is possible with a BMI of 30 (this is SCARY)
  • Having a BMI of 40+ leads to a low mortality rate

BMI is a decent indicator, but body-fat testing is the MOST reliable.

There are two types of Body Composition Methods:

  1. Direct: Chemical Analysis
  2. Indirect: Qualitative or Quantitative

Muscle weights about 15% more than fat.

Males average 15% body fat.  Minimal fat is 2-4%.  Obesity is 25%+

Females average 25% body fat.  Minimal fat is 5-12%.  Obesity is 35%+

Fat is necessary for many reasons:

  • energy storage
  • thermal balance
  • body shape
  • ovulation/fertility

Caloric balance is a result of calories in (food + beverages) and calories out (resting metabolic rate + physical activities).

  • average resting metabolic rate (RMR) is 13.6 calories per pound of fat-free mass.  example: a 175 lb male with 15% body fat has a RMR of 2023 calories
  • When it comes to exercising, there is no such thing as a post-exercise “afterburn.”
  • In the world we live in today, if someone does not exercise, they have a very rare chance of maintaining normal weight– we burn far fewer calories than before widespread technological advances (think electric tooth-brushing as opposed to manual tooth-brushing)
  • average calories burned running is 100 cal/mile
  • average calories burned walking is 80 cal/mile


That’s it folks!  Next on our class agenda are the topics: caloric balance and weight control, myths and realities in weight control, hunger and satiety, and treating obesity.

Q4U: Do you believe in exercise afterburn?

I TOTALLY DO.  Hearing that it doesn’t exist really upset me.

Comments (19)

  1. Beckie Singer (@beccalish17)

    i really wanted to take that class at USC… but I left before I got the chance too… plus measuring my body fat in front of people kinda freaked me out..
    but BMI is a REALLY crappy way of measuring overweightness… which i just learnt in medical school… doing obesity at the moment
    much better is waist circumference and waist to hip ratio…
    for example my BMI puts me at nearly obese… but I am under the the “at risk” measurement for waist circumference
    visceral fat = WAY WAY WAY WAY WAY WAY WAY WAY WAY worse than any other fat…
    hence why women have a lower risk of CVD than men…

    1. Sugar Coated Sisters (Post author)

      It’s such a great class so far and I can’t wait to learn more! I’m doing the lab portion on Friday and I’m SO excited. The only bad thing is that I have to fast for 6 hours before doing the body fat test… that could be a problem :)

  2. movesnmunchies

    THANK YOU!!!! gah im so psyched!.. this is part of the nutrition minor, right?…

    1. Sugar Coated Sisters (Post author)

      It’s actually a random 2 unit class that isn’t for the minor haha. I had some extra open units so I figured it would be a fun way to fill them up! I love the class so far, it doesn’t even feel like work because I’m actually INTERESTED. And yes I totally believe in afterburn too.

  3. movesnmunchies

    i defs believe in afterburn!

  4. Food, Shoes and Booze

    I am so fascinated by all of this… I wish I took a class like it during undergrad when I could! oh well :/ I can learn from your notes!! :)

  5. Tara

    Ah I find this stuff so interesting!! This is what I want to major in in college and I already read tons of books and what not on it. I believe in afterburn in a way. I feel like your building muscles, and those muscles are going to use more calories in the long run, so an afterburn does sort of exist. It’s just not enough to use it as an excuse to gorge!

    1. Sugar Coated Sisters (Post author)

      That’s such a good way of thinking about it! I totally agree :)

      And I’m glad to know I’m not the only one who seriously LOVES learning about this stuff. It’s not my major but I still am going to study up!

  6. Kathryn @ Flopoodle

    Aw man, no afterburn? That seriously bums me out! I mean, it just makes sense to me that your metabolism would stay at least slightly elevated for a little while after exercise, but I guess not :(

  7. Sarah - feeedingbrainandbody

    Sounds like a really interesting class. I do believe in afterburn, I agree with Tara’s thoughts about it :)

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  9. fitinthemidwest

    I enjoyed reading these! Thanks so much for sharing with us readers!

  10. LoveLiveAndLearn

    This all sounds really really interesting, thanks for sharing!
    And thank you so much for commenting on my blog so that I could find yours, I love it :-)

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