Your Energy Balance

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PUHAYNV

Health Medical

Description

  1. Download the DAP Part 4 Worksheet and follow the instructions provided to complete your analysis of your personal energy balance.
  2. Save the completed worksheet (preferably as a PDF) and submit it here for grading.
  3. Be sure to also submit 1 Calorie and Fat Sources Report (for both Day 1 and Day 2 combined.


DAP 4 rubric [6]

CriteriaRatingsPts

This criterion is linked to a Learning OutcomeQuestion 1: Assess your physical activity

3.0 pts

Activity is described and compared to recommendations for Americans

2.0 pts

Weekly activities not included OR no discusion of how your activity compares to the recommendations

0.0 pts

Not attempted

3.0 pts

This criterion is linked to a Learning OutcomeQuestion 2; Calculate your energy needs

3.0 pts

Calculation completed accurately

1.5 pts

Incomplete or inaccurate

0.0 pts

Not attempted

3.0 pts

This criterion is linked to a Learning OutcomeQuestion 3: Results of Estimated needs are compared to actual intake

2.0 pts

AcEstimated energy needs and actual intake recorded

1.0 pts

Energy for estimated needs or Energy for actual intake not recorded accurately

0.0 pts

Not attempted

2.0 pts

This criterion is linked to a Learning OutcomeQuestion 4: Reflect on your energy balance

3.0 pts

Assessment of energy needs is accurate and logical

1.5 pts

Achievement Level 2 - One or more responses are missing or not logical

0.0 pts

Not attempted

3.0 pts

This criterion is linked to a Learning OutcomeQuestions 5: Assess your eating habits checklist

3.0 pts

Checklist is completed

1.5 pts

Checklist is not fully completed

0.0 pts

Not attempted

3.0 pts

This criterion is linked to a Learning OutcomeQuestion 6:Goals for weight management and habits for change.

4.0 pts

Specific habits are addressed, response is logical and appropriate.

2.0 pts

Response is incomplete or illogical, or specific habits to change or maintain are not addressed

0.0 pts

Not attempted

4.0 pts

This criterion is linked to a Learning OutcomeSubmission of Calories and Fat Sources Report (for day 1 and 2 combined)

2.0 pts

Correct Nutrients report is submitted

0.0 pts

Achievement Level 2 - n/a

2.0 pts

Unformatted Attachment Preview

Name: DAP Part 4: Evaluate your Energy Balance and Protein Intake To get started, run the following MyDietAnalysis report: Calorie and Fat Sources Report —This should be 1 report that includes both days of your 2-day diet log. You may use the same 2-day diet log as you did in Part 1 of this project, or you may record a new 2day diet for this specific part of the project. Complete, save (PDF is preferable), and submit to Canvas the report listed above. Objective: To become aware of the importance of a healthy weight status, your fitness level, and how you compare to the Dietary Guidelines for Americans. Excerpt from the 2015-2020 Dietary Guidelines for Americans: (from: https://health.gov/dietaryguidelines/2015/guidelines/) ● To maintain body weight in a healthy range, balance calories consumed from foods and beverages with calories expended. ● To prevent gradual weight gain over time, make small decreases in food and beverage calories and increase physical activity. ● Engage in regular physical activity (at least 30 to 60 minutes of moderate physical activity on most days) and reduce sedentary activity. ● Include cardiovascular conditioning, stretching exercises, and resistance exercises for muscle strength and endurance. 1. Assess your physical activity. Health experts recommend adults get 30-60 minutes of moderately intense physical activity on most days. Describe your weekly activities and discuss whether or not you meet this recommendation. Refer to Chapter 11: Nutrition and Fitness in your text to help you think about your level of activity. 2. Calculate your energy (calorie) needs. Read Chapter 10 pages on What is Energy Balance and What Determines Energy Needs. Estimate your daily calorie needs by calculating the energy needed for each of the following: (1) Basal Metabolic Rate - energy used at rest to maintain basic physiological processes (2) Physical Activity - energy used during intentional physical activity (3) Dietary Thermogenesis - energy used to digest and absorb foods consumed Steps To Use to Calculate Your Total Energy Needs Answers Step #1. Calculate your Basal Metabolic Rate (BMR) energy needs: Men: Weight (lbs) X 11 Women: Weight (lbs) X 10 Step #2. Choose the level of activity that best describes you. Write the number that corresponds to this physical activity level. Example: If you are sedentary, write 1.25 in the answers column. Physical Activity Levels as defined by the DRI: 1.25 = Sedentary - little or no exercise, desk job or studying 1.5 = Low Active - light exercise/sports 1-3 days/wk 1.7 = Active - hard exercise/sports 6-7 days/wk 1.9-2.5 = Very Active - hard daily exercise/sports & physical job or 2X day training, e.g. marathon, competition. Use your judgement to choose a value between 1.9 and 2.5. Step #3: Multiply Basal Metabolic Rate (Answer from Step #1) X Physical Activity Level (Answer from Step #2). Step #4. Calculate your Dietary Thermogenesis energy needs. Multiply the value calculated Calories/day from step #3 above 1.1 (Step #3 answer X 1.1). This value is your estimated total energy needs. 3. Summarize and discuss your results: Your Calculated Total Energy Needs (from Step #4 above): Your Actual 2-day Average Calorie Intake: Report to use: Calorie and Fat Sources Report calories/day calories/day 4. Reflect on your energy balance. Compare the difference between your calculated energy needs and your actual calorie intake. (Subtract: Calculated Total Energy Needs - Actual 2-day Average Calorie Average Intake). Type your answer below, showing your work. Based on the discrepancy between your calculated needs and your actual calorie intake, should you be gaining, losing or maintaining your weight? During the last few months, have you been gaining, losing or maintaining your weight, as might be expected from the calculations above? Many experts realize that this formula isn’t 100% reliable in estimating energy needs. Think about why and how this might be the case and write your thoughts in the box below. 5. Assess your typical food choices and eating habits. Below are some behaviors that have been associated with with weight gain, loss, and maintenance. Complete this checklist to assess your typical lifestyle patterns. Consider your usual habits, not just your 2-day record. EATING HABITS CHECKLIST Frequency per week Rarely Sometimes Frequently (
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