2. Determine how many calories you will expend doing each of the following activities for one hour. Show all work.

- basketball
- cycling (10mph)
- handball
- sitting
- sleeping
- standing
- swimming
- tennis
- weightlifting
- wrestling

Remember you must convert pounds to kilograms by dividing by 2.2. For example 220 pounds / 2.2 lbs/kg = 100 kg. To determine how many kcal a 60 kg woman uses in 60 minutes of walking at 3.5 mph, you would solve the following equation:

X = kcal * kg * min

X = 0.071 * 60 kg * 60 min

x = 255.6 kcal per hour

3. Use the attached document “Metabolic Calculations” to help you complete the following metabolic calculations. Show all work. Remember to use the appropriate equation (either walking or running based upon the speed of exercise).

- How many Kcals does a 200 lbs man burn when walking at 2.5 mph and 3% grade for 60 min?
- How many Kcals does a 125 lbs woman running at 7 mph at 2% grade burns in 45 min?
- How many Kcals does a 300 lbs man burn when walking at 1.5 mph and 0% grade for 25 min?
- How many Kcals does a 150 lbs man burn when running at 8 mph and 1% grade for 40 min?

4. Jesse decided to determine his 1-RM for the bench press and the squat. After he determined the 1-RM he continued to lift heavy weights for the rest of his workout, with a focus on slow, eccentric contractions in each lift. He left the gym on Friday feeling tired, but good. On Saturday he started to develop some muscle soreness and by Sunday morning he noticed it was difficult to walk and put on his shirt because he was so sore. Using terminology from your text, identify what happened physiologically to Jesse. Next, explain what, if anything, Jesse can do to help the soreness go away. Support your writing (300-500 words) with at least two peer-reviewed journal articles.

What is due:

- Excel training document updated with week 2 results and video links
- Word document addressing items 2-4 above. Be sure you are following APA formatting guidelines throughout

Metabolic Equations

How many calories do you burn when you walk 3 miles? Because exercise is an important step in weight loss, it is important to be able to quantify caloric costs of a given activity. Below are equations that have been validated by the American College of Sports Medicine to accurately quantify caloric cost.

Each equation has two components: a horizontal phase and a vertical phase. These components, plus our metabolic cost at rest, combine to form the overall caloric cost of an activity. The first step to calculate the cost of an activity is to estimate VO2 and expressed it in ml of oxygen/kg of mass/min of activity (ml/kg/min). From this, we can derive calories.

Walking equation: VO2= (0.1·S) + (1.8 ·S ·G) + 3.5. Where S = speed, G = grade.

S= speed in meters/min. Convert by multiplying speed in mph by 26.8 (a constant). Thus, 3.2 mph would be converted to 85.76 meters/min (3.2*26.8 = 85.76).

G= grade in decimal form (i.e., 5% grade is 0.05); if 0% grade, then vertical=0

We will use the walking equation for any speeds less than 1.9 – 3.75 mph. Above 5.0 mph we will use the running equation listed below.

Running equation: VO2= (0.2 ·S)+ (0.9 ·S ·G) + 3.5. Where S = speed, G = grade. See above.

Walking example 1: Calculate the VO2 for someone walking 3.2 mph and a 6% grade.

Step 1 is to convert speed: 26.8*3.2 = 85.76.

Step 2: .1*85.76 = 8.57. This is the speed component of the equation.

Step 3: 1.8*85.76*.06 = 9.26. This is the second part of the equation (1.8 *S*G).

Step 4: 8.57 + 9.26+ 3.5 = 21.34 ml/kg/min.

Don’t forget, we have to add in the metabolic cost at rest. This equals 3.5

*Once we know the metabolic cost (ml/kg/min), we can estimate total kcals burned.*

In the walking example 1, if our subject weighed 140 lbs and walked for 40 minutes, then we can estimate that our subject burned 271 kcals. To do this, we need to do the following:

1. Convert weight to kg. This is done by dividing pounds by 2.2. So 140/2.2 = 63.63.

2. Multiply our metabolic cost by the body weight. 21.3 * 63.63 = 1357 ml/min.

3. Divide our new metabolic cost by 1000, to get L/min. 1357/1000 = 1.357.

4. For every liter of oxygen consumed we burn 5 kcals. So 1.357 * 5 = 6.78 kcals/min.,

5. Our subject exercised for 40 min. So 6.78 * 40 = 271 kcals burned for the intensity and duration of exercise.