Force Health Protection: Nutrition and Exercise Resource Manual

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Figure 1-1. Energy Balance: Intake vs. Output Intake = 3000 kcal Output = 3000 kcal Weight Maintained Intake = 4000 kcal Output = 2000 kcal Weight Gain Intake = 2000 kcal Output = 3000 kcal Weight Loss Taken from FI Katch and WD McArdle. Nutrition, Weight Control, and Exercise, 3rd ed. Philadelphia; Lea & Febiger, 1988. Sensitivity of Energy Balance This energy balance equation can be unbalanced by changing energy intake, energy expenditure, or both, as shown in the following examples. (1 pound (lbs.) of fat equals 3,500 kcal.) Example 1: Eating 1 extra chocolate chip cookie (65 kcal) each day for 1 year Example 2: If you maintain your kcal intake and run an extra mile per day, 5 days per week, you would expend an extra 100 kcal/mile x 5 miles/week x 52 weeks = 26,000 kcals per year. This would result in a net weight loss of 7.4 lbs. per year (26,000 ÷ 3,500). would be: 65 kcal x 365=23,725 kcal. This would add up at the end of the year to a total net weight gain of 6.8 lbs. (23,725 ÷ 3,500). You see? The energy balance equation is very sensitive! 2 Force Health Protection:
Components of Energy Expenditure BMR Digestion Physical Activity Energy requirements are based on daily energy expenditures. The three major contributors to energy expenditure are: ◆ Basal metabolic rate (BMR). ◆ Energy for digesting foods. ◆ Physical activity. Basal Metabolic Rate Basal metabolic rate (BMR) is the amount of energy required to maintain life such as breathing, beating of the heart, and maintaining body temperature. This accounts for the majority (~70%) of the total daily kcals expended. BMR can be estimated by using the equations in Worksheet 1-1. Find the equation that is appropriate for you and calculate your BMR. Worksheet 1-1. Calculate Your BMR Equations to Calculate BMR (kcal/day) 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. Digestion The body must work to digest food. However, the energy needed for digestion is only a small amount and has been accounted for in the BMR equations in Worksheet 1-1. Nutrition and Exercise Resource Manual 3
Page 2 and 3: Force Health Protection: Nutrition
Page 4 and 5: Foreword from David J. Smith, CAPT,
Page 6 and 7: Acknowledgments We would like to ac
Page 8 and 9: We encourage you to use this manual
Page 10 and 11: 6 Walk, Run, Swim! 45 Walking and R
Page 12 and 13: List of Figures (Click on page numb
Page 14 and 15: Table 12-2. Suggested Additional In
Page 16 and 17: xiv Force Health Protection:
Page 20 and 21: Physical Activity In addition to th
Page 22 and 23: Reference standards have been devel
Page 24 and 25: ◆ Simple CHO - have one (mono-) o
Page 26 and 27: ecause they think that proteins mak
Page 28 and 29: ◆ Serve a structural role in cell
Page 30 and 31: increase the retention of vitamins
Page 32 and 33: Table 2-3. Requirements and Functio
Page 34 and 35: Dehydration Dehydration results whe
Page 36 and 37: For more specific guidance on food
Page 38 and 39: 5-A-Day You may have heard of the n
Page 40 and 41: people have when deciding whether t
Page 42 and 43: Snacking Many people think snacking
Page 44 and 45: 4 Overview of Physical Fitness In t
Page 46 and 47: The Physical Activity Pyramid Just
Page 48 and 49: Aerobic Energy System When moderate
Page 50 and 51: Back-to-back high intensity workout
Page 52 and 53: eathe in more often and more deeply
Page 54 and 55: To measure your heart rate during e
Page 56 and 57: very hard” to “maximal” shoul
Page 58 and 59: ability to store and generate more
Page 60 and 61: ◆ Signs of overexertion include p
Page 62 and 63: ◆ You should have a thumb’s wid
Page 64 and 65: Running A running program should on
Page 66 and 67: Table 6-2. Beginning a Jogging Prog
Page 68 and 69:
the Air Force Marathon, or similar
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Open-Water Swimming Open-water swim
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Benefits of Strength Training Stren
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Figure 7-1. Factors that Affect Mus
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Intensity of Exercise Focus on the
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62 Force Health Protection: Figure
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Table 7-2. Free Weights vs. Resista
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8 Calisthenics In this chapter you
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68 Force Health Protection: CHEST,
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70 Force Health Protection: LEGS Bu
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9 Flexibility In this chapter you w
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74 Force Health Protection: Flexibi
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76 Force Health Protection: Neck St
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Aerobic Conditioning Performing you
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80 Force Health Protection: Back Ta
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82 Force Health Protection: Triceps
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Workout Design The FITT principle g
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11 Nutrition for Exercise In this c
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Figure 11-1. CHO Loading for Endura
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Vitamin and Mineral Needs Any incre
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12 Deployment and Altered Climates
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◆ Thirst is not a good indicator
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The body responds to cold by constr
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Altitude Ascent to altitude can cau
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13 Training and Overuse Injuries In
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The treatment of any injury should
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Overtraining Syndrome Overtraining
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◆ You have poor dietary habits. I
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108 Force Health Protection: Growth
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110 Force Health Protection: Miscel
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15 Training Issues for Women In thi
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◆ Thyroid, cardiac, vascular, or
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Osteoporosis The decreased levels o
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The loss of muscle mass as you age
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◆ Flexibility - Connective tissue
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17 Adopting Healthy Habits In this
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Table 17-1. Some General Nutrition
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your routine when faced with setbac
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Table A-1. Healthier Food Selection
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Appendix B: Sample Workout This is
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132 Force Health Protection: Chest
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134 Force Health Protection: Legs C
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136 Force Health Protection: Arms R
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138 Force Health Protection: Chest
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◆ JL. Durstine, et. al. (Eds) ACS
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National Institutes of Health (NIH)
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energy balance - ergogenic agent -
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specificity of training - target he
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Elastic (Resistance) Tubing 78 Endu
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Force Health Protection: Nutrition and Exercise Resource Manual

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