Rick is a healthy 17-year-old high school student
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Rick is a healthy 17-year-old high school 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. Rick’s mother wants to make sure his approach will not interfere with his normal growth and development and has asked him to seek reliable information to help him make a reasonable plan. THE ONLY SOURCE YOU ARE TO USE IS TEXT FROM UNDERSTANDING NUTRTION WHITHNEY ROLFES 14TH EDITION AND UPLADED FILES.
ANSWER TWO OF THE FOLLOWING 14 QUESTIONS. (Scroll down to see all of the questions). State the number of the questions that you are answering. Show how you came to your conclusions if calculations are needed. Pick questions that have not already been answered. When responding to a classmate, state why you agree or disagree and cite page numbers from the text for your main post and your response.
1. Use the “How to” feature on page 249 to calculate Rick’s BMI. Then use Table 8-6 to determine his weight category.
2. Using the BMI table (Table 8-6) and information in the “How to” feature on page 247, 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? Explain how you arrived at your answer.
3. Use the formula provided in this chapter (p. 245) to calculate Rick’s basal metabolic rate (BMR) at his current weight of 205 pounds. Remember to convert his weight to kilograms and his height to centimeters (see the “How to” on p. 245 for conversion factors; recall that 1 m = 100 cm).
4. 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 8-3 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.
5. Rick’s Estimated Energy Requirement (EER) is approximately 3550 kcalories per day. How would you use this information along with the calculations you made for his BMR and daily kcalorie expenditure from physical activity to help him set a reasonable daily kcalorie goal for weight loss? Explain your answer.
6. As Rick proceeds to lose weight and increase his muscle mass with exercise, what other measurements besides BMI and weight may more accurately reflect his progress? Explain your answer.
7. Based on Chapter 8, is Rick at risk for an eating disorder? If so, which one and why.
8. How would you explain the three basic components of a balanced fitness program and the necessity for each component.
9. Which weight loss strategies would you recommend from Chapter 9 and state why.
10. What is the required fluid intake?
11. How would muscle conditioning benefit his weight-loss and muscle building efforts?
12. Would you recommend a vitamin and mineral supplement for Rick? Why or why not?
13. What other foods does Rick need to add in addition to salads to meet his goals? What does each contribute?
14. How much protein does Rick need for normal growth? List foods with amounts that he could eat in a day to get that amount of protein.
