Minot State University - HMS 240

Rick is a healthy 19-year-old student who is 5 feet 10 inches tall and weighs 205 pounds. He has decided to “get a six-pack” over the summer with a diet and exercise program. As part of his new plan, he has stopped drinking soda and is eating more salads in addition to his usual diet. Besides these changes, he is unclear on how to proceed to reach his fitness goal. He is seeking reliable information from you to help him make a reasonable plan.

1)Use the “How to” feature on page 249 to calculate Rick’s BMI. Then use Table 8-6 to determine his weight category (underweight, healthy weight, overweight, or obese).

2. Using the information on BMI in this "How To" feature , what would be a reasonable BMI for Rick to initially target? What is his initial weight goal based on this desired BMI? How many pounds will Rick need to lose to reach this goal?

3. Rick plans to begin light to moderate weight lifting for an hour 3 days a week and swim at a moderate pace for 30 minutes another 3 days a week. Use Table 8-2 on p. 242 to calculate the kcalories he can expect to expend doing each of these activities at his current weight. Based on these numbers and assuming Rick takes one day off from exercise each week, calculate the average number of daily calories that Rick can expect to expend doing these activities. (See calculation instructions at the top of the chart).
4. Estimate Rick's Energy Requirement (EER) for his goal weight. Use the How To box on page 245. Show your calculations. Then check your numbers, using the shortcut in Appendix F. This will give you an approximation, so that you know your EER calculation is in the right ball park!
5. What general advice would you give Rick regarding his diet? (Be sure to address ALL the diet planning principles we learned in Chapter 2, pages 38-40!).

Nutrition Portfolio Energy Balance Assignment:

6. Describe how your daily food intake and physical activity balance with each other. Submit in the Chapter assignment.