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:
- Direct: Chemical Analysis
- 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
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.