FITNESS

EXERCISES
PATHFIT 2

Presented by: ERLYN M. DAG-UMAN

 FITNESS LEVEL
ASSESSMENT

PARQ &
BMR & NDAP Waist to Body Fat
Current Percentage
TDEE Hip Ratio
Fitness
Level
 OBJECTIVES:

At the end of the lesson, the students must be able to

• Assess the fitness level by answering the PARQ and CFL;
• Calculate body mass index, waist to hip ratio, body fat
percentage, basal metabolic rate and total daily energy
expenditure to assess one’s level of fitness; and
• Determine the ideal body weight using NDAP method; and
• Compare your NDAP result with current weight to
determine ideal body weight.
PARQ
CURRENT FITNESS
LEVEL
 What is Calorie?
Calorie is a unit of energy defined
as the amount of heat
What is Calorie? needed to raise the temperature of
a quantity of water by
one degree (Celsius).

How much ENERGY you get Is it enough to provide you energy

to function efficiently and
from the food you eat? effectively in your daily activities?
RECOMMENDED DAILY CALORIE
INTAKE FOR FILIPINOS

WOMEN – 1,500 Calories DAILY

MEN - 2,000 Calories DAILY

AIM FOR 500 CALORIES PER MEAL

To achieve this, divide the plate into 4:
a serving of fruit = 50 calories
vegetables = 50 calories
one cup of rice = 200 calories
Protein = 200 calories
BASAL METABOLIC RATE (BMR)

How much ENERGY you get from the food you eat?
Is it enough to provide you energy to function efficiently and effectively in
your daily activities?
To calculate BMR, use the MIFFLIN ST. JEOR formula (considered as
the most reliable and accurate equation to get BMR)

For MEN:
(10 x weight (kg)) + (6.25 x height (cm)) – (5 x age) + 5

For WOMEN:
(10 x weight (kg)) + (6.25 x height (cm)) – (5 x age) - 161
LET’S CALCULATE BMR!

John is 25 years old, weighing 52 kilos, with a height of 169 cm. He goes for a jog
once every week.
Using the MIFFLIN ST. JEOR formula for MEN:

10 x weight (kg) + 6.25 x height (cm) – 5 x age + 5

10 x 52 kg + 6.25 x 169 cm - 5 x 25 y.o. + 5
= 520 + 1056.25 - 125 + 5
= 1456.25 kcal/day

1456 kilocalories a day is the amount of energy needed to keep your body
function while resting. So, daily food intake must reach 1,456 kcal/day to sustain
the basic functions of the body at rest.
 TOTAL DAILY ENERGY
EXPENDITURE (TDEE)
John is 25 years old, weighing 52 kilos, with a height of 169 cm. He goes for a jog once every week.
To calculate the total energy expenditure of John who jogs once every week.
Based on the Activity factor, he is lightly active with an activity factor of 1.375.
So, let us multiply John’s BMR 1,456.25 kcal/day with 1.375 activity factor to obtain
the daily total energy expenditure.
TDEE = BMR x Activity Factor
TDEE = 1,456.25 x 1.375
TDEE = 2,002.34 kcal/day or 2,000 kcal/day

TDEE of 2,000 kcal/day is the number of calories you expend when you are
exercising. In order to maintain your daily body mass and keep up with your
physical activities (based from the AF), you must consume food up to 2000
kcal/day.
BMR & TDEE FOR WOMEN

Eliza is 19 years old, weighs 137 lbs, & 5’2” tall. She seldom exercise.
137 lbs / 2.2 kilos = 62 kilos BMI = 25 kg/m2 overweight
5’2” = 62 inches x 2.54 = 157 cm

BMR for WOMEN:

10 x weight (kg) + 6.25 x height (cm) – 5 x age – 161
10 X 62 + 6.25 x 157 - 5 x 19 - 161
620 + 981.25 - 95 - 161
= 1,345.25 kcal/day

TDEE = BMR X ACTIVITY FACTOR

= 1345.25 X 1.2 = 1614.3 or 1600 kcal/day
To maintain your body mass and physical activity you must consume 1600 kcal/day.
BMR & TDEE FOR WOMEN

BUT TAKE NOTE OF ELIZA’S BMI 25 kg/m2 overweight

She needs to lose weight...but how?
Let’s be cautious with extreme losing weight, this can alter the benefits of nutrition
and exercise.

The safest rate to lose weight is 1 – 2 pounds per week (appr. 1⁄2 to 1 kilo per week)
To lose 1 pound (1/2 kilo) is to burn 3500 calories per week.
How are we going to burn 3500 calories?
Let’s divide 3500 calories for 7 days, that is 500 calories / day
We will deduct 500 calories from TDEE

In the case of Eliza, her TDEE is 1614 kcal/day less 500 = 1114 kcal/day
She needs to eat 1114 kcal/day to lose weight.
BMR & TDEE FOR WOMEN

But notice her BMR which is 1,345 kcal/day. If she eats only 1114 kcal/day which is relatively below her
BMR calories needed, this will not sustain her basic body functions.

Increasing her physical activity is the most important adjustment she will do to lose weight.
TDEE = BMR X ACTIVITY FACTOR
= 1345.25 X 1.2 = 1614.3 - 500 = 1114
= 1345.25 X 1.375 = 1849.7 - 500 = 1349

LOSING WEIGHT = DIET + EXERCISE

Diet – does not mean restricting food, it means restricting Calories.

TO GAIN WEIGHT IS TO ADD 500 CALORIES TO TDEE

SETTING UP GUIDE FOR
FITNESS GOAL
 Know your BMI to determine your weight category.
 Set-up your fitness goal – here you decide based from
your BMI if you will:
- maintain your weight (BMI is within normal) ,
- lose weight (BMI is overweight or obese) or
- gain weight (BMI is underweight)
 Know your BMR AND ACTIVITY FACTOR as bases for your
nutrition fitness Goal

 lose weight (less calories on TDEE)

 Gain weight (more calories on TDEE)
 Maintain weight
 NDAP Method
Using the NDAP Method (Nutritionist – Dieticians Association of the
Philippines) you can easily figure out your DBW (Desired Body Weight) out
of your Height and Current Weight and that way, you will know if you are
overweight or underweight. There is rough +/- in the DBW so that you will
know if you are just fit or not. These will determine also if it’s time to hit the
gym or eat a balanced diet.

NDAP Formula:
Males: 112 lbs. for 5 ft. +/- 4 lbs. for every in above or below 5 ft.
Females: 106 lbs. for 5 ft. +/- 4 lbs. for every in above or below 5 ft
NDAP Formula:
Males: 112 lbs. for 5 ft. +/- 4 lbs. for every in above or below 5 ft.
Females: 106 lbs. for 5 ft. +/- 4 lbs. for every in above or below 5 ft
Weekly Food Journal to Track Daily Calorie Intake
To record all the food and beverages you consume in a week and calculate your total daily calorie intake.
1. Prepare Your Journal
• Divide your journal into 7 sections, one for each day of the week.
• For each day, create these columns:
• Time: Record the time you ate or drank something.
• Food/Beverage: Write the name of the food or drink consumed.
• Quantity: Indicate the portion size (e.g., 1 cup, 200g, 1 slice).
• Calories: Calculate and record the calorie content.
2. Record Everything You Eat and Drink
• Write down every single food item or drink you consume, including snacks, condiments, and beverages (e.g., coffee, soda, juice).
• Be as specific as possible about portion sizes.
3. Calculate Calorie Intake
• Use a calorie-tracking app, food labels, or an online database to determine the calorie content of each item.
• Multiply the calorie count by the portion size to get the total calories for that item.
4. Summarize Daily Calories
• At the end of each day, add up all the calories for your total daily calorie intake.
5. Reflection and Analysis
• At the end of the week, review your journal.
• Identify patterns or areas for improvement (e.g., high-calorie snacks, late-night eating).
• Calculate your average daily calorie intake and compare it to your recommended daily intake based on your age, gender, weight, and activity level.
III. WAIST TO HIP RATIO

What is measured in this method is not only the body fatness but the
distribution of these stored fats in the body around the waist and hip.
This method will help you analyze the relationship between your waist
and hip measurements and understand your current body type and
health status.

__________________________
_
Hip circumference
IV. BODY FAT PERCENTAGE

Body composition is used to describe the percentage

of fat and non-fat mass in the body. Body composition
has two types
a.) body fat which are found in muscle tissues, skin
and internal organs; and
b.) non-fat mass, these are the bones, muscles, water,
and organs of the body

A healthy body composition has a lower percentage

of body fat and higher percentage of non-fat mass.
BMI is a number used to determine if you are at a
healthy weight, overweight or underweight based
from your weight and height. It’s also a very rough
indicator of your body fat.
WOMEN BODY FAT CHART

For example, a 25-year old female have

a BMI of 20.5 and could estimate her
body fat percentage to be about 25
percent using this calculation:

(1.2 x 20.5) + (0.23 x 25) - 5.4 = 24.95 =

25% of Body Fat

Base from the chart, 25% of body fat is

considered as lean body.
MEN BODY FAT CHART

Another example, a 19 year old male

student with a BMI of 23. What is his body
fat percentage?

(1.20 x 23) + (0.23 x 19) – 10.8 = 21.17 =

21% of Body Fat

21 % of body fat for men is considered

moderate fat mass.
PRIORITIZE WORK-LIFE BALANCE
APPLICATION
After learning how to measure and calculate self-assessment
tools, make a table and record the following:
1. BMR
2. TDEE
3. NDAP
4. Waist to Hip Ratio
5. Body fat percentage
 Section/Day:
Write in a 1/2 index
Card

Give Solutions to the following;

• BMR using Mifflin St. Jeor Formula

• TDEE
• Desired Body Weight (DBW) and BMI
• Waist to Hip Ratio
• Body Fat Percentage