2nd ESO. 2nd
evaluation job. IES Aravalle.
1st. Select 2 activities that
you could practice and estimate the number of kilocalories you could burn.
3.5 x ______ (weight in kg) = _____ : 200 x (activity
index) = _____ Kilocalories burned in 1 minute x _____ (time in minutes) =
_______ Kilocalories burned.
3.5 x ______ (weight in kg) = _____ : 200 x (activity
index) = _____ Kilocalories burned in 1 minute x _____ (time in minutes) =
_______ Kilocalories burned.
|
Activity
|
METS ( 3.5 ml/kg.min/200)
|
|
Mountain bike
|
8.5
|
|
Ride bike. Less than 16 km/h
|
4
|
|
Bike (general)
|
8
|
|
Bike (low intensity)
|
6
|
|
Bike (medium intensity)
|
8
|
|
Bike (high intensity)
|
10
|
|
Health club (in general)
|
5.5
|
|
Circuit training
|
8
|
|
Skiing machine
|
7
|
|
Step machine
|
9
|
|
Stretching/ Yoga
|
2.5
|
|
Dancing
|
4.8
|
|
Aerobic
|
8
|
|
Walk in mountain
|
8
|
|
Walk down stairs
|
3
|
|
Walk up stairs
|
8
|
|
Walk on grass
|
5
|
|
Swimming back style
|
7
|
|
Swimming style breaststroke
|
10
|
|
Swimming crawl (moderate)
|
8
|
|
Swimming crawl ((fast)
|
11
|
|
Running (in general)
|
7
|
|
Running (8 km/h)
|
8
|
|
Running (11 km/h)
|
11.5
|
|
Running (14 km/h)
|
15
|
|
Running (16 km/h)
|
16
|
|
Walking (moderate)
|
3.3
|
|
Walking (fast)
|
5
|
2nd Select a correct
breakfast (for a diet of one day) estimate your RMB and your physical activity.
RMB : Men : Men = 66.473 + [ 13,752 x weight in kg] +
[ 5.0033 x height in cm] - [ 6,755 x age ] = ____________ kilocalories daily .
RMB Women : Women = 655,1 + [ 9,463 x weight in kg] +
[ 1.8496 x height in cm] - [ 4.6756 x age ] = _____________ kilocalories daily
.
RMB + Activity = _______ Kilocalories
that you burn in a day.
In a diet of
2000 kilocalories
|
Recommended for a daily diet of 2000 kcal amount . |
|
|
|
Recommended
for adults
|
|
Energy
|
2000 kcal amount
|
|
Total fat
|
No more
than 70 g
|
|
Saturated fats
|
No more
than 20 g
|
|
Carbohydrates
|
270 g
|
|
Total
sugar
|
No more
than 90 g
|
|
Protein
|
50 g
|
|
Fiber
|
At least
25 g
|
|
Salt
|
No more
than 2.4 g
|
|
Moment of the day
|
Food
|
Amount
|
Kilocalories
|
HC complex
|
HC simple, sugar
|
Fat Unsat.
|
Fat Sat.
|
Proteins
|
|
Break-
Fast
(25%)
|
|
|
|
|
|
|
|
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|
Moment of the day
|
Food
|
Amount in grams or ml
|
Kilo calories
|
CH complex
|
CH simple
|
Fats unsaturated
|
Fats saturated
|
Proteins
|
|
Breakfast
|
Milk no fat
|
200
|
164
|
23
|
0
|
1
|
0
|
18
|
|
Cereals Corn Flakes
|
50
|
190
|
38
|
9
|
0,5
|
0,25
|
7
|
|
|
Cereals Chocapic
|
50
|
205
|
20
|
15
|
3
|
2
|
4,1
|
|
|
Kiwi
|
1 piece
|
80
|
14,7
|
0
|
0,55
|
0,09
|
1,15
|
|
|
Orange
|
1 piece
|
167
|
19
|
0
|
8
|
0,1
|
1,3
|
|
|
Marmalade
|
1 spoonful 25 g
|
55
|
0
|
12,5
|
0
|
0
|
0,15
|
|
|
Cookies maría F
|
50 g= 7 cookiess
|
237
|
26,5
|
8,5
|
4,5
|
4,5
|
3,5
|
|
|
Cookies Gullón lights
|
50 g= 5 cookies
|
168
|
25,5
|
1,5
|
5,5
|
0,75
|
4,6
|
|
|
Cacao cake
|
1 piece
|
223
|
13,2
|
18,3
|
6,7
|
1,7
|
4,8
|
|
|
Butter
|
1 spoonful 25 g
|
180
|
0,1
|
0
|
14
|
6
|
0,05
|
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