Week 10 Assignment: Energy Needs and Training Heart Rate
Answer the questions in bold, and follow the instructions for calculations.
This week we are exploring the concepts of BMR, and EER. Do some online research and answer the following questions: What do these acronyms stand for, AND what are the differences between them?
BMR =
EER =
What are the differences between the 2 terms?
There is a formula to calculate your EER, yet it is a long formula, and you have to pay attention to the mathematical rules of order of operations when completing it. There is an easier calculation that can give you a rough estimate of your energy needs (you still need to follow the order of operations).
Follow the steps with inserting your own info, and show your math in the process of finding your answers. Discover approximately how many kilocalories you need on a daily basis. Show your math when you calculate your BMR and EER.
Calculate Your BMR
Equation for: Age (years): Equation:
Men: 18-30 6.95 x body weight (lbs.) + 679
30-60 5.27 x body weight (lbs.) + 879
Women: 18-30 6.68 x body weight (lbs.) + 496
30-60 3.95 x body weight (lbs.) + 829
Your BMR is kcal/day =
Estimate Your Activity Factor
Level of Activity Types of Activities Activity Factor
Very Light Seated and standing activities, driving, 1.2
playing cards, computer work.
Light Walking, sailing, bowling, light stretching, 1.4
golf, woodworking, playing pool.
Moderate Jogging, aerobic dance, light swimming, 1.6
biking, calisthenics, carrying a load.
Strenuous Stairmaster, ski machine, racquet sports, 1.9
running, soccer, basketball, obstacle course,
digging, carrying a load uphill, rowing.
Exceptional Running or swimming races, cycling uphill, 2.3
hard rowing, carrying heavy loads.
Your Activity Factor is =
Energy Needs = BMR x Activity Factor =
(calculate your EER)
Your Estimated Energy Requirement (EER) = ___________kcal/day.
There is a table posted in this weeks block that lists the estimated Calorie needs per day for a specific age and gender. Is this number you calculated different then the one shown for your age group? Is it higher or lower?
Do you feel that it is an accurate calculation for the amount of kilocalories that you need each day?
~ Heart Rate ~
Start by calculating your resting pulse:
(The instructions for this are also listed on the right hand corner of page 379 in our textbook.)
Sit down relaxed for 5 min. before you begin, and use a clock with a second hand.
Find your pulse by holding your first 2 fingers at the carotid (side of your neck beneath the lower jaw), or the radial (inside of your wrist) pulse points.
Count the beats for 10 seconds and multiply by 6 to calculate the beats per minute.
What is your resting pulse? ___________ beats per minute
It is important to know what your aerobic training heart rate is, so when you exercise you can stay within your aerobic range. This maximizes your fat burning abilities in a workout. The Karvonen Formula helps you calculate your training heart rate. First take your resting pulse (the number you just recorded) and then do the math. The formula is:
220 – age = maximum heart rate Calculate your maximum heart rate and record:
Intensity depends on how hard you are training and your fitness level, try to stay between 60-70% if you have an average level of fitness.
The formula is: (max heart rate – resting heart rate) x intensity + resting heart rate = training heart rate
An example with the 38 year old woman for 60% intensity is:
220-38 = 182 maximum heart rate
182 – 72 (her resting heart rate) = 110 x .60 (which is 60%) = 66 + 72 = 138 beats/minute to be in an aerobic training zone.
What is your training heart rate zone for 60% of your intensity? (Show your math)
What is your training heart rate zone for 70% intensity? (Show your math)
Now go for a brisk 10 minute walk. Take your pulse immediately as you finish walking.
How many beats /minute is it now?
Did you get into your 60%-70% training heart rate zone? Did you feel winded or breathed easily?
