Activity: Energy In-Energy Out Overview In this activity, participants will learn abut the imprtance f balancing energy in (fd eaten) with energy ut (energy used by the bdy t functin nrmally and during physical activity) t maintain a healthy weight. Nte that this activity is meant t demnstrate the relatinship between energy cming in and energy ging ut; it des nt represent exact values f calries used fr each exercise in this activity. Learning Objectives By the end f the activity, participants will be able t: Understand the relatinship between energy in and energy ut. Understand hw t achieve balance between energy in and energy ut t maintain a healthy weight. Understand the cnsequences f an imbalance in calrie intake/use. Audience 3 rd grade t adult Materials Timer/watch Balance scale Beanbags f equal weight (10) Snack cards (included with this lessn) Energy In-Energy Out chart (included with this lessn) Cntainer t hld snack cards Duratin 20 minutes Activity Preparatin Gather 10 beanbags and a balance scale prir t ding this activity. Label the left side f the scale Energy In and the right side Energy Out and place the scale n a level surface at the frnt f the rm. Print ut enugh snack cards fr each participant (ne set includes 15 cards), cut them ut, fld them in half, and place them in a cntainer ff t the left f the scale. Place 5 beanbags in frnt f each side f the balance scale.
Activity: Energy In-Energy Out Backgrund Infrmatin: Calries in fd give ur bdies the fuel t perfrm the basic functins that enable us t survive (think, breathe, mve, etc.). The amunt f energy (calries) each persn needs t take in each day t perfrm basic metablic functins depends n a number f factrs like age, height, weight, and gender. Any energy that is used beynd these basic bdily prcesses (such as physical activity) will als require energy frm fd. Maintaining a healthy weight means achieving energy balance, which invlves balancing energy taken in frm fd with the amunt f energy used by ur bdies t perfrm bth basic functins and physical activity. Instructins 1. Begin this activity with a discussin abut hw the bdy uses energy that is taken in frm fd we eat, asking sme r all f the fllwing questins: What happens when yu take in mre energy than yu use? [Gain weight] What happens when yu use mre energy than yu take in? [Lse weight] Are all calries the same? Are the calries yu get frm an apple the same as the calries yu get frm a ckie? [A calrie is a calrie but the surce f the calrie matters. Fd is made up f different mixtures f macrnutrients (carbhydrates, fats and prteins), which are nutrients cntaining calries that prvide energy fr the bdy t functin nrmally. Hwever, the bdy uses these surces f energy differently (see bullets belw and the Nutrients flash cards included in the Educatinal Materials sectin). Getting adequate amunts f all three macrnutrients in a prper balance t meet yur specific needs is essential fr gd health.] Fat prvides 9 calries per gram and is easily stred by the bdy fr future energy needs (s that ckie, with apprximately half its calries cming frm fat, may prvide yu with a shrt burst f energy frm the carbhydrates (sugar) but will prbably be stred as fat in the bdy t use later). Carbhydrates prvide 4 calries per gram but can nly be stred in limited amunts s they act as a fast-burning energy surce (s that apple that s made up f mstly carbs wuld prvide yu with a quick burst f energy). Prteins als prvide 4 calries per gram and are mstly respnsible fr building new prteins with specific functins in the bdy but can prvide energy when carbhydrates and fats are in shrt supply. Can yu give examples f fds yu wuld eat when yu need a lt f energy (like befre exercising)? [Fds that cntain carbhydrates fr a quick and easy surce f energy. Cmplex carbs, specifically, because the bdy burns them at a slwer rate s they maintain energy fr lnger perids f time.] 2. Ask fr vlunteers t cme t the frnt f the class ne at a time, draw a snack card frm the cntainer, and fllw the directins n the snack card by placing the apprpriate number f beanbags n the left side f the balance scale (Energy In). 3. Ask the participant t imagine that they have just cnsumed the fd n their snack card. Instruct them t refer t the Energy In-Energy Out chart and d the exercise that crrespnds t the number f beanbags they placed n the balance scale. While the participant is ding the exercise as yu keep time, place the same number f beanbags n the right side f the balance scale (Energy Out) t represent that the participant is reaching an energy balance by balancing energy in with energy ut.
Activity: Energy In-Energy Out 4. After the participant has wrked his/her way thrugh the energy balance, invite the next vlunteer up t draw a snack card. One at a time, have each participant cmplete steps 2 and 3 until all vlunteers have had a turn. 5. After each participant has had a chance t balance the scales with energy in and energy ut, help them make the cnnectin that the fds cntaining mre calries required them t d mre vigrus exercise fr lnger perids f time. Infrm participants that they wuld have t multiply the time they spent ding their exercise by apprximately 30 t actually expend the energy they wuld have taken in frm the snack they selected (s, they wuld have had t march in place fr ~5 minutes, dance fr ~10 minutes, d squats fr ~15 minutes, d sit-ups fr ~ 20 minutes, r d jumping jacks fr ~30 minutes based n estimated values f calries burned per hur f each activity). 6. Demnstrate fr the grup what happens when there is an imbalance. Fr example, if yu ate a snack bag f ptat chips (add 3 beanbags t the left side f the scale) and then marched in place fr 5 minutes (add 1 beanbag t the right side f the scale), yu are taking in mre energy than yu are using and that will lead t weight gain. Cnversely, if yu ate a medium apple (add 2 beanbags t the left side f the scale) and then did squats fr 15 minutes (add 3 beanbags t the right side f the scale), yu wuld be using mre energy than yu are taking in and will lse weight. Adapted frm: Balancing Act, Clrad Department f Educatin (http://www.cde.state.c.us/cdenutritran/nutritnandcocnnectinslessns.htm). *Estimatins f energy taken in frm each snack used in this activity are based n values used in the activity frm which this lessn plan was adapted. Estimatins f energy used fr each exercise used in this activity are based n data frm Wiscnsin Divisin f Public Health s Department f Health and Family Services (http://www.dhs.wiscnsin.gv/physicalactivity/active-cmmunities/pdfs/calriesperhur.pdf). Prduced with a grant frm the Natinal Institute f Envirnmental Health Sciences (P30ES010126). The University f Nrth Carlina at Chapel Hill. All Rights Reserved.
Energy In-Energy Out Snack Cards Yu ate 1/2 cup f raw brccli. Yu ate 1 medium raw carrt. Add 1 beanbag t the scale. Add 1 beanbag t the scale. Yu ate 1 cup f buttered ppcrn. Yu ate 1 small chclate chip ckie. Add 1 beanbag t the scale. Add 2 beanbags t the scale. Yu ate 1 medium apple. Yu ate 1 small banana. Add 2 beanbags t the scale. Add 2 beanbags t the scale.
Yu drank 1 cup (8 z.) f range juice. Yu ate 1 granla bar. Add 3 beanbags t the scale. Add 3 beanbags t the scale. Yu ate 1 snack bag f ptat chips. Yu drank 1 can (12 z.) f sda. Add 3 beanbags t the scale. Add 4 beanbags t the scale. Yu ate 1 handful (1 z.) f mixed nuts. Yu ate 6 z. f whle-milk ygurt. Add 4 beanbags t the scale. Add 4 beanbags t the scale.
Yu ate 1 taster pastry. Add 5 beanbags t the scale. Yu ate 1 large bagel. Add 5 beanbags t the scale. Yu ate 1 milk chclate candy bar. Add 5 beanbags t the scale.
Energy In-Energy Out Chart Snack Calries # f Beanbags Exercise Brccli (1/2 cup, raw) 12 Carrt (1 medium, raw) 31 Ppcrn (1 cup, buttered) 41 1 March in place 10 secnds Chclate chip ckie (1 small) 65 Apple (1 medium) 81 Banana (1 small) 90 2 Freestyle dance 20 secnds Orange Juice (8 z.) 110 Granla Bar (1) 130 Ptat Chips (1 z.) 148 3 Squats 30 secnds Sda (12 z.) 150 Mixed nuts (1 z.) 169 Ygurt (6 z., whle-milk) 190 4 Sit-ups 40 secnds Taster Pastry (1) 200 Bagel (1 large) 210 Milk Chclate bar (1.55 z.) 210 5 Jumping jacks 1 minute