phed

Lab 8-a

3 – Day Record of Food Intake

Name ______________________________ Instructor ___________________________

Section # ____________________ Date __________________

Purpose

The purpose of this lab session is to analyze your food intake for 3 days

Procedure

Maintain a record of food intake, calories consumed, fat calories, for percentage (percentage of total calories for 3 days). Use appendix, read food labels and supplemental on-line materials to determine the approximate number of calories and fat percentage.

Results

1. On how many of the 3 days did you eat properly according to the Choose My Plate guidelines? Which food group did you tend to omit? __________________

To overeat? _______________

Did you get enough Fiber in your diet? _______

2. What was the average number of calories consumed per day? __________________.

3. On the average, how many calories did you consume at breakfast, lunch, dinner, and snacks? _____________________________

4. During what time of day did you consume most of your calories? ____________

5. Approximately what percentage of your total caloric intake consists of fat calories? _______

Are you satisfied with your fat intake? ________

If not, what changes in eating practices can you make? ___________________________

6. Is your diet healthy in regard to

Yes No

____ ____ 1. Vitamins

____ ____ 2. Cholesterol

____ ____ 3. Salt

____ ____ 4. Sugar

____ ____ 5. Fast foods

____ ____ 6. Fiber intake

7. What specific recommendations can you make regarding your current eating habits?

8. Make two lists: foods you need to eat less often and those you need to eat more often.

Lab 8-a (Continued)

Name _____________________________ Instructor ___________________________

Section # ___________________ Date ___________________

3 – Day Record of Food Intake

Divide total fat calories by total calories x 100 = fat percentage

Example: a food item has 200 calories per serving and 30 of those calories are fat calories. 30÷200 = .15 x 100 = 15% fat

To find food calories and fat calories go to Chapter 8 or any of the nutrition web pages in the external Web links button ie: Choose My Plate

Time Food Calories Fat Calories Fat Percentage

Day 1

Day 2

Day 3

Lab 8-b

Calories Burned for Walking and Running

Name ______________________________ Section # ___________________________

First Determine METS (measurement of energy expenditure)

Step # 1 Mets = 75 × Distance Walked (75 × ( )

Time in minutes ( ) = ____________Mets

* (if running substitute 100 for 75)

Example: walking 3 miles in 45 minutes Distance is measured in miles

= 75 × 3 = 225

45 45 = 5 Mets

Then:

Step # 2 Kcal (calories)/min. = Met Value × Wt. (kg) _____________

60 60 = ________Kcal/min.

*(to find kg. Weight, divide your body weight by 2.2)

Example: a person is 175 lbs. (175 ÷2.2=79.5 kg) and walked 3 miles in 45 minutes

= 5 Mets × 79.5 = 397.5 = (6.6 calories burned per/min.)

60 60

Step # 3

Total kcals = Kcal /min ×Exercise time ( × ) = ________ kcals burned

Example: 6.6 calories per/min. × 45 minutes = (297 kcals burned for entire exercise session)

* It is recommended for weight loss to burn off at least 300 calories during each exercise session.

* If walking on a grade or uphill, then modify original met formula by:

75 + (6 × % grade) × Distance

Time

* If running on a grade, then plug 100 instead of 75 into this formula)

Then proceed with the rest of the steps.

* Note: 3500 calories equals one pound of body fat

Lab 9

The Tense Individual survey

Name ___________________________ Instructor __________________________

Section # __________________ Date ______________________________

Purpose

The purpose of this laboratory session is to determine whether you are a tense individual.

Procedure

Read each a the question listed below and check the answer that describes you most often, then have a friend answer the question to reflect how he or she perceives you.

Yes No

___ ___ 1. Do you often experience headaches or backaches?

___ ___ 2. When sitting in a chair and talking to someone, do you continually move in the

chair seeking a comfortable position?

___ ___ 3. When retiring for the right, are you usually unable to fall asleep immediately?

___ ___ 4. Do you often grind your teeth when you are confronted with an unpleasant

experience?

___ ___ 5. Do you easily become angry or frustrated when you are faced with a problem

for which there is no immediate solution?

___ ___ 6. Do you often complain of being tired?

___ ___ 7. Does your face often hold expressions of intense concentration?

___ ___ 8. Do you often drum your fingers to express irritation?

___ ___ 9. Does your posture appear stiff when you sit or walk?

___ ___ 10. Are you unable to concentrate on one problem at a time?

___ ___ 11. Are you unable to relax voluntarily?

___ ___ 12. Do you often experience nervousness and an uneasy feeling?

___ ___ 13. Do you become upset when your plans are interrupted or must be changed?

___ ___ 14. Are you highly competitive in sports, test grades, and daily responsibilities?

Lab 9 (Continued)

___ ___ 15. Are you time-conscious?

___ ___ 16. Do you experience extreme dissatisfaction and anxiety when you fail to

achieve success?

___ ___ 17. Are you an aggressive person?

___ ___ 18. Are you often too busy to allow time for physical activity?

___ ___ 19. Do you plan your day’s activities and often budget your time?

___ ___ 20. Are you critical of yourself when you make a mistake?

___ ___ 21. Do you feel uptight at the end of the day?

___ ___ 22. Are you impatient when others are late for an appointment with you?

___ ___ 23. Do you often set high goals or levels of achievement for yourself?

___ ___ 24. Do you experience bad moods very often?

___ ___ 25. Are you unyielding when others disagree with your beliefs or convictions?

Results

Tense people seek to release their tension in physical actions that are in no way related to the problem created by tension. If you answered yes to five or more of the questions, you may need to re-examine your perception of the stressor, seek diversions to provide your worried mind with new problems that can be solved, participate in physical activity to provide a release for the tension, and participate in some form of relaxation technique.

Adapted from “Fitness a Lifetime Commitment” Miller, 5th edition-Allyn&Bacon