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Exercise Class Gives 'Food for Thought'

Photo by Danielle Thomas
Think About It -- (from left) Senior exercise science majors Lydia Perritt, DeMarcus Wilson and Ashley Burkett prepare for their "Food for Thought" presentation.
Danielle Thomas
Art & Entertainments Editor

    The methods and technology of exercise science class held its third annual "Food for Thought" presentation Feb 27.

   Senior exercise science majors Lauren Barnett, Ashley Burkett, Lydia Perritt, Leah Poll, Jodie Scott, Adam Stapleton and DeMarcus Wilson presented the information in the presentation.

   Instructor of exercise science Memory Frazer said her students give this presentation to inform the university community of basic exercise and nutrition principles.

   The presentation covered many facts on obesity, body composition, counting calories, target heart rate, cardiovascular and weight training and how to eat healthy.

   Obesity is the second leading cause of death in the United States. There are approximately 127 million adults that are overweight, 60 million are obese and 9 million are extremely obese. Approximately 4.7 million children are overweight in the United States.

   To figure out how many calories a person needs a day, they must calculate their Basal Metabolism Rate, or BMR.

To calculate BMR in Men:
   • BMR= 66 + (13.7 X weight) + (5 X height) – (6.8 X age)

o c
alculate BMR in Women:
   • BMR= 66 + (9.6 X weight) + (1.8 X height) – (4.7 X age)

   For these calculations, the person must know their weight in kilograms (kg=1bs/2.2) and their height in centimeters.

   Between one to one and a half pounds, two at the most, is the healthiest amount to lose in one week. Anything over this can cause the loss of muscle. One way to lose one pound a week is to cut 500 calories from the daily caloric intake. After seven days, this would cut out 3,500 calories from the daily diet, which would equal one pound of fat.

   Rather than being concerned with how much weight the scale says that a person has lost, they should be concerned with their body composition. Body composition refers to the relative percentage of body weight that is fat and fat-free tissue. The average body composition is 15-18 percent in men and 22-25 percent in women.

   Three techniques to assess body composition are skin fold measurement, hydrostatic weighing and the Bod Pod.

   Skinfold measuring is the most widely used body composition testing method because of how fast and easy the testing is. The body composition is found by using skinfold calipers.

   Hydrostatic weighing is considered the best method of measuring body composition. The use of this method is not widespread because the equipment is bulky and at least 1,000 gallons of water is used. The person is lowered onto a chair underwater with a scale. The test is repeated seven to 10 times for accuracy and takes about 45 minutes.

   The Bod Pod is the newest technology in body composition assessment. It uses air displacement to measure body volume. The only one of these in south Arkansas is in El Dorado.

   Exercising is an important part of being healthy. Cardiovascular and weight training are important exercise methods. To be safe while exercising, a target heart rate is vital. First a person needs to find their maximum heart rate, then they need to find their low intensity and high intensity heart rate.

   To find your target heart rate:

   • 220 – Age = Maximum Heart Rate
   • Low Intensity Target Heart Rate:    Maximum heart rate X .60
   • High Intensity Target Heart Rate:   Maximum heart rate X .80

   The FIT principle (Frequency, Intensity and Time) is important when doing cardiovascular or weight training.

   FIT principle for cardiovascular training:
   • Frequency: 3 days per week or every other day
   • Intensity: 60% to 80% of Target Heart Rate
   • Time: 30-60 minutes

   FIT principle for weight training:
   • Frequency: 3 days per week or every other day
   • Intensity: 2-3 sets of 8-12 reps
   • Time: 30-60 minutes

   Some of the benefits of cardiovascular training include weight loss, reduced risk of heart disease and some types of cancer, relief from depression and anxiety, more energy, stronger heart and lungs, and reduced stress.

   Benefits from weight training include increases strength, increases amount of muscle mass, decreases risk of osteoporosis, develops coordination and balance, and prevents injuries from weak muscles.

   Healthy eating habits are important when trying to lose weight and combat obesity. Foods high in fiber and complex carbohydrates are good for the body. A person needs three ounces of whole grains and pastas every day.

   A variety of foods is also essential. Choosing different types of foods from different types of groups will help break up the boredom of eating too much of the same foods.

   Eating in moderation is also the key to losing weight. People should eat more lean meats, eat less fried foods, drink fluoridated water (water from the tap) and increase calcium intake.

   Knowing how to read a food label is crucial because sometimes people neglect to look at the serving sizes and servings per container.

   Some fun food facts are:
   • Grapes contain more Vitamin C than oranges.
   • Lemons contain more sugar than strawberries.
   • The average person eats about 35 tons of food in a lifetime
   • Frozen fruits and vegetables can sometimes be more nutritious than fresh ones.
   • The average American drinks 25 gallons of milk every year.
   • Carrots really can help you see in the dark.

   Brian Dudak, a faculty member in the School of Education, said the presentation was very informative.

   "(The presentation) taught me to re-examine what foods I eat during the day," he said.

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©The Voice 2006
09/17/2007 02:08:49 PM— http://www.uamont.edu/Organizations/TheVoice/3_19/food.htm