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Noadswood Science, 2012
BER & BMI To understand the terms BER and BMI
Wednesday, April 19, 2023
Energy Where do we get our energy from, and what do we use it
for?
Our energy is derived from food - whereas plants can produce their own energy from sunlight, we must consume food
This food is our raw material - needed to make new substances for: - Energy (movement etc…) Growth and repair Health
Balanced A balanced diet contains the different nutrients in the correct
amounts, keeping us healthy
Certain foods are not necessarily 'bad' for us, but eating too much of them could be
Foods contain nutrients: these are substances which provide raw materials for the body (we need nutrients, along with fibre and water for a healthy diet)
There are seven different nutrients, and some foods are particular rich in certain nutrients…
Essential Nutrients are found within different foods, and they all play
important roles within the body
Nutrient How the body uses it Food sources it is contained in
Carbohydrate To provide energyCereals; bread; pasta; potatoes (sugars
and starch)
ProteinFor growth, making new cells and repair
of our bodiesFish; meat; eggs; dairy products
FatTo provide energy, as a store of energy
& for insulationButter; oil; nuts
MineralsNeeded in small amounts to maintain
healthSalt; milk (calcium); liver (iron)
VitaminsNeeded in small amounts to maintain
healthDairy foods; fruit; vegetables
FibreTo provide roughage to help keep food
passing through the gutVegetables; bran; wholemeal bread
Water Needed by cells and for body fluids Fruit juice; milk; water(!)
Food Complete the food
worksheet…
Food
Right Amount Of Food – Too Little
If you don't eat enough food, you will become too thin and may suffer from health problems…
These problems can include: - Irregular periods in women Reduced resistance to infection Deficiency diseases
Right Amount Of Food – Too Little
Deficiency diseases include rickets and kwashiorkor
Rickets affects proper growth of the skeleton and is caused by insufficient vitamin D
Kwashiorkor causes a swollen abdomen and is a result of insufficient protein
Problems such as these are more likely to affect people in the developing world, where it can be more difficult to get enough food
Right Amount Of Food – Too Much
In warm weather, or when you don't do much exercise, you do not need to eat as much food as when it is cold or when you have exerted yourself physically
If you eat too much food without taking enough exercise, you will become overweight
Very fat people are described as obese
Right Amount Of Food – Too Much
Overweight people may suffer from health problems, including: - Diabetes (type 2) - an illness in which the body is unable
to control the amount of sugar in the blood Arthritis - an illness in which the joints become worn,
inflamed and painful High blood pressure Heart disease
BMI BMI (body mass index) is a scale to determine your ideal
weight
The calculation is your weight (kg) ÷ height2 (m)
BMI BMI is not always right! Look at the two people below – why
might there BMI tell them they are unhealthy?!
Body builder - very high BMI (although this is overwhelmingly muscle, not fat)
Elite marathon runner – very low BMI (very healthy diet, just so many calories constantly
burnt running (~1000 per hour))
Body Fat The average person has between 17 and 25% body fat
A large proportion of the population may be well over 30%
An oarsman at the peak of his game will probably be between 8 and 12%
Body Fat To calculate body fat use the callipers and pinch your skin-
fold at various points (take an average in mm)
Identify your weight (kg), height (m), age and gender
Body fat %...
Body Fat – Men (All Locations)
Skin-fold(mm)
Age
16-29 30-39 40-49 50+
16182022
6.77.98.19.2
9.310.812.013.0
9.510.912.213.5
9.711.012.513.9
24262830
10.211.212.112.9
13.914.715.516.2
14.615.716.717.6
15.116.317.418.5
35404550
14.716.317.719.0
17.819.220.421.5
19.721.523.124.6
20.822.824.726.3
55606570
20.221.222.223.2
22.523.524.323.2
25.927.128.229.3
27.829.130.431.5
75808590
24.024.825.626.3
25.926.627.628.3
30.231.232.132.9
32.633.734.635.5
95100110120
27.027.628.829.9
29.029.730.932.0
33.834.535.837.1
36.537.338.840.2
130140150160
31.031.932.833.6
33.034.034.835.7
38.239.440.441.4
41.542.843.945.0
170180190200
34.435.235.936.5
36.537.237.938.6
42.343.143.944.7
46.047.047.948.8
Body Fat – Women (All Locations)
Skin-fold(mm)
Age
16-29 30-39 40-49 50+
14161820
9.411.212.714.1
12.714.315.717.0
15.617.218.519.8
17.018.620.121.4
22242628
15.416.517.618.6
18.119.220.121.1
20.922.022.923.8
22.623.724.825.7
30354045
19.521.623.425.0
21.923.825.527.0
24.627.228.129.6
26.628.630.331.9
50556065
26.527.829.130.2
28.329.530.631.6
30.932.133.234.2
33.234.635.736.7
70758085
31.232.233.134.0
32.633.534.335.2
35.136.736.838.4
37.738.639.540.4
9095
100110
34.835.636.337.7
36.036.738.438.7
39.139.940.641.8
41.141.942.643.9
120130140150
39.040.241.342.3
39.941.142.143.1
43.044.145.146.0
45.146.247.348.2
160170180190
43.244.645.045.8
44.045.145.646.4
46.947.848.549.3
49.150.050.851.6
Basic Energy Requirements Basic Energy Requirements (BER) is based on how much
you weigh, and gives an indication of how much energy you need per hour (though this will be dependent on your lifestyle (e.g. your age / if you’re active / pregnant etc…))
For every kilogram of your weight you need 5.4kJ to keep you alive
BER (kJ) = Weight (kg) x 5.4
E.g. 80kg man would have a BER of 432kJ per hour
BER of 10’368kJ per day (or 2476 calories)
* 1kJ = 0.24 calories
Food Diary Daily energy requirements of an individual depend on their
mass (weight) and that this requirement also increases during exercise
Diet diaries are used by athletes to recall their food intake (a basic one is over a period of 24 hours, however the longer it is taken the more accurate it becomes) – they can then compare this to their exercise routine (and how many calories each activity is using) and this will make their specific BER more accurate…
Using the worksheet complete your own food diary (write the type of food and portion size (and ideally the calorie intake)) over a 24 hour period, and note time the energy you used depending upon the type of exercise you did in that time
Food Diary
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