1 00:00:00,000 --> 00:00:15,920 Hi, I'm Lindsay Bartleson from the TV show Grounded for Life. 2 00:00:15,920 --> 00:00:20,040 On this episode of NASA Connect, you'll be introduced to the importance of good nutrition 3 00:00:20,040 --> 00:00:21,040 and exercise. 4 00:00:21,040 --> 00:00:26,120 You'll observe researchers and scientists using math, science, and technology to learn 5 00:00:26,120 --> 00:00:29,540 what we can learn in space about our bodies here on Earth. 6 00:00:29,540 --> 00:00:34,660 In your classroom, you'll do a cool hands-on activity to estimate serving sizes of different 7 00:00:34,660 --> 00:00:37,900 foods and estimate your average daily energy needs. 8 00:00:37,900 --> 00:00:43,100 And using the instructional technology activity, you'll develop an exercise program for Norbert 9 00:00:43,100 --> 00:00:44,100 and Zot. 10 00:00:44,100 --> 00:00:49,700 So stay tuned as Jennifer Pulley takes you on another exciting episode of NASA Connect. 11 00:00:49,700 --> 00:01:04,900 For better health, from space to Earth. 12 00:01:04,900 --> 00:01:28,260 Last four, make sure you're breathing, three, two more, two, come on, you can do it, last 13 00:01:28,260 --> 00:01:29,260 one. 14 00:01:29,260 --> 00:01:30,260 There we go. 15 00:01:30,260 --> 00:01:33,100 All right, guys, let's grab some water, rehydrate. 16 00:01:33,100 --> 00:01:34,100 Take five. 17 00:01:34,100 --> 00:01:40,940 Hi, I'm Jennifer Pulley, and welcome to NASA Connect, the show that connects you to math, 18 00:01:40,940 --> 00:01:43,300 science, technology, and NASA. 19 00:01:43,300 --> 00:01:46,580 In addition to being your host, I'm also a certified aerobics instructor. 20 00:01:46,580 --> 00:01:51,980 Hey, Jennifer, that was a great workout, but I never knew I had so many stomach muscles. 21 00:01:51,980 --> 00:01:52,980 We do. 22 00:01:52,980 --> 00:01:53,980 I hope it helps me in my training. 23 00:01:53,980 --> 00:01:54,980 Oh, what are you training for? 24 00:01:54,980 --> 00:01:59,660 I want to try out for my cross-country team, and tryouts are in a couple of weeks. 25 00:01:59,660 --> 00:02:00,660 RJ, that is super. 26 00:02:00,660 --> 00:02:01,660 How's your training going? 27 00:02:02,420 --> 00:02:06,420 Well, I guess it's okay, but I really don't have too much energy during the day. 28 00:02:06,420 --> 00:02:09,820 Well, have you researched what nutrients your body needs? 29 00:02:09,820 --> 00:02:14,020 Because then you have to estimate and measure portions to make sure that the nutrients are 30 00:02:14,020 --> 00:02:15,020 in there. 31 00:02:15,020 --> 00:02:17,060 And of course, you have to have an exercise program. 32 00:02:17,060 --> 00:02:22,300 Measuring and estimating my nutritional needs, an exercise program, not really. 33 00:02:22,300 --> 00:02:23,300 I think I'm eating okay. 34 00:02:23,300 --> 00:02:24,300 Do I look overweight? 35 00:02:24,300 --> 00:02:25,300 No, not at all. 36 00:02:25,300 --> 00:02:26,300 Tell me, what did you eat for breakfast? 37 00:02:26,300 --> 00:02:27,300 I had a soda and a glazed honey bun. 38 00:02:27,300 --> 00:02:28,300 It's better than nothing. 39 00:02:28,300 --> 00:02:29,300 RJ, a soda and a glazed honey bun? 40 00:02:29,300 --> 00:02:30,300 It's loaded with sugar. 41 00:02:30,300 --> 00:02:31,300 Yeah, the sugar provides me with energy. 42 00:02:31,300 --> 00:02:32,300 Yeah, but that energy doesn't last throughout the whole day, and that's why you get tired. 43 00:02:32,300 --> 00:02:33,300 You need something more substantial for breakfast. 44 00:02:33,300 --> 00:02:34,300 You know what I think? 45 00:02:34,300 --> 00:02:35,300 I think that we need to reevaluate and improve your nutrition and exercise program, and that 46 00:02:35,300 --> 00:02:36,300 way we can get you in tip-top shape for the cross-country tryouts. 47 00:02:36,300 --> 00:02:37,300 Yeah, that's a great idea. 48 00:02:37,300 --> 00:02:38,300 And I think I'll get on that. 49 00:02:38,300 --> 00:02:39,300 I'll be right back. 50 00:02:39,300 --> 00:02:40,300 Bye. 51 00:02:40,300 --> 00:02:41,300 Bye. 52 00:02:41,300 --> 00:02:42,300 Bye. 53 00:02:42,300 --> 00:02:43,300 Bye. 54 00:02:43,300 --> 00:02:44,300 Bye. 55 00:02:44,300 --> 00:02:45,300 Bye. 56 00:02:45,300 --> 00:02:46,300 Bye. 57 00:02:46,300 --> 00:02:47,300 Bye. 58 00:02:47,300 --> 00:02:48,300 Bye. 59 00:02:48,300 --> 00:02:49,300 Bye. 60 00:02:49,300 --> 00:02:50,300 Bye. 61 00:02:50,300 --> 00:02:51,300 Bye. 62 00:02:51,300 --> 00:02:52,300 Bye. 63 00:02:52,300 --> 00:02:53,300 Bye. 64 00:02:56,300 --> 00:02:57,300 OK. 65 00:02:57,300 --> 00:02:58,300 OK. 66 00:02:58,300 --> 00:03:02,720 Guys, on today's program, we will stress the importance of good nutrition and exercise, 67 00:03:02,720 --> 00:03:06,440 especially in the adolescent years, and that means you. 68 00:03:06,440 --> 00:03:11,820 We will visit with NASA researchers to tell us what we can learn in space about our bodies 69 00:03:11,820 --> 00:03:16,520 here on Earth, and I will offer you a challenge at the end of the program. 70 00:03:16,520 --> 00:03:21,080 But before we talk more about nutrition and exercise and visit with NASA researchers, 71 00:03:21,080 --> 00:03:25,420 we must first understand the mathematical concepts for today's program, which are estimation 72 00:03:25,420 --> 00:03:26,420 and measurement. 73 00:03:26,420 --> 00:03:30,580 During the course of the program, you will be asked to answer several inquiry-based 74 00:03:30,580 --> 00:03:31,580 questions. 75 00:03:31,580 --> 00:03:35,740 After the questions appear on the screen, your teacher will pause the program to allow 76 00:03:35,740 --> 00:03:38,940 you time to answer and discuss the questions. 77 00:03:38,940 --> 00:03:42,540 This is your time to explore and become critical thinkers. 78 00:03:42,540 --> 00:03:47,260 Students working in groups take a few minutes to answer the following questions. 79 00:03:47,260 --> 00:03:50,460 Number one, what does it mean to measure and estimate? 80 00:03:50,460 --> 00:03:54,700 Two, are both math concepts related to each other? 81 00:03:54,700 --> 00:04:00,700 Three, give some examples of things that you measure and estimate every day. 82 00:04:00,700 --> 00:04:05,140 Now compare your answers to all three questions with other groups in your class. 83 00:04:05,140 --> 00:04:07,940 It is now time to pause the tape. 84 00:04:07,940 --> 00:04:12,460 You know, guys, the math concepts of measurement and estimation are an essential part of our 85 00:04:12,460 --> 00:04:13,460 daily lives. 86 00:04:13,460 --> 00:04:16,780 Let's think about things that you measure on a daily basis. 87 00:04:16,780 --> 00:04:23,580 Well, you measure time with watches, weight with scales, and temperature with thermometers. 88 00:04:23,580 --> 00:04:28,980 You may think of such measurements as exact, but the accuracy of a measurement depends 89 00:04:28,980 --> 00:04:30,900 on the precision of the tool. 90 00:04:30,900 --> 00:04:34,740 In this sense, measurements can be thought of as estimations. 91 00:04:34,740 --> 00:04:39,220 Now let's think about things you estimate on a daily basis, like the length of time 92 00:04:39,220 --> 00:04:44,180 it takes to get ready in the morning, or how long you need to walk to the bus stop, or 93 00:04:44,180 --> 00:04:47,260 how much cereal you pour into the bowl. 94 00:04:47,260 --> 00:04:52,620 Estimation is a powerful mathematical idea that can be used both to solve problems and 95 00:04:52,660 --> 00:04:54,700 to check to see if our results are reasonable. 96 00:04:54,700 --> 00:05:00,620 You know, in reality, things aren't always exact, and good estimation skills are really 97 00:05:00,620 --> 00:05:02,820 important for living successfully. 98 00:05:02,820 --> 00:05:08,700 For example, Norbert here wants to see if the Galactic Fitness 9000 treadmill will fit 99 00:05:08,700 --> 00:05:10,420 in his spare bedroom. 100 00:05:10,420 --> 00:05:16,220 The dimensions for the base of the treadmill are 1.8 meters by 0.9 meters. 101 00:05:16,220 --> 00:05:22,460 Norbert's calculator indicates that the base area of the treadmill is 16.2 square meters. 102 00:05:22,460 --> 00:05:28,900 Now does the base area of 16.2 square meters for a treadmill seem reasonable to you? 103 00:05:28,900 --> 00:05:32,700 16.2 square meters is about the size of Norbert's bedroom. 104 00:05:32,700 --> 00:05:39,220 That would mean the Galactic Fitness 9000 is a pretty big treadmill, unless you tear 105 00:05:39,220 --> 00:05:40,420 down a wall. 106 00:05:40,420 --> 00:05:43,900 Good luck trying to squeeze the treadmill through the door opening. 107 00:05:43,900 --> 00:05:49,740 Actually, Norbert forgot to enter the decimal point in 1.8 on his calculator. 108 00:05:49,740 --> 00:05:54,660 But using mental math, Norbert's estimate suggested that the area of the treadmill should 109 00:05:54,660 --> 00:05:58,700 be about 2 meters by 1 meter, or 2 square meters. 110 00:05:58,700 --> 00:06:04,020 The actual base area of the treadmill is 1.62 square meters. 111 00:06:04,020 --> 00:06:07,940 In this case, Norbert used the estimation technique of rounding. 112 00:06:07,940 --> 00:06:13,140 Developing methods to check the reasonableness of results is vital to anyone working with 113 00:06:13,140 --> 00:06:17,740 numbers, especially engineers, scientists, and researchers. 114 00:06:17,740 --> 00:06:21,300 So now do you have a good idea about the concepts of measurement and estimation? 115 00:06:21,300 --> 00:06:25,740 You know, this would be a good time to pause the tape and review your answers to the three 116 00:06:25,740 --> 00:06:27,060 questions I asked you earlier. 117 00:06:27,060 --> 00:06:29,700 I just want to make sure you're on the right track. 118 00:06:29,700 --> 00:06:35,900 So how do you apply these math concepts of estimation and measurement to nutrition and 119 00:06:35,900 --> 00:06:36,900 exercise? 120 00:06:36,900 --> 00:06:42,740 Well, to answer this question, we must first learn what good nutrition is and the benefits 121 00:06:42,740 --> 00:06:44,640 of regular exercise. 122 00:06:44,640 --> 00:06:49,760 Good nutrition is critical throughout life, but is most important for kids. 123 00:06:49,760 --> 00:06:54,760 While the body is growing, good nutrition helps to ensure optimal health. 124 00:06:54,760 --> 00:07:00,480 Every cell, every organ, and every system in the body relies on good nutrition. 125 00:07:00,480 --> 00:07:03,880 How many times have you fallen asleep in class after lunch? 126 00:07:03,880 --> 00:07:06,040 What do you typically eat for lunch? 127 00:07:06,040 --> 00:07:07,040 French fries? 128 00:07:07,040 --> 00:07:08,480 Greasy pizza? 129 00:07:08,480 --> 00:07:09,480 Donuts? 130 00:07:09,480 --> 00:07:10,480 Regular soda? 131 00:07:10,480 --> 00:07:12,800 Or even glazed honey buns? 132 00:07:12,960 --> 00:07:17,560 If you establish good nutritional habits at a young age, it will help lead to continuing 133 00:07:17,560 --> 00:07:19,600 these habits as adults. 134 00:07:19,600 --> 00:07:24,440 And remember, guys, the key to anything you eat is to eat in moderation. 135 00:07:24,440 --> 00:07:29,240 That means you don't eat an entire bag of chips while watching TV. 136 00:07:29,240 --> 00:07:35,200 And exercise is an integral part of effective weight maintenance and weight loss. 137 00:07:35,200 --> 00:07:40,000 Exercise helps to control your weight by using excess calories that otherwise would be stored 138 00:07:40,000 --> 00:07:41,760 as fat. 139 00:07:41,760 --> 00:07:46,840 Nutrition of body weight is dependent on the number of calories you eat and use each day. 140 00:07:46,840 --> 00:07:52,400 Balancing the calories you use through physical activity with calories you eat will help you 141 00:07:52,400 --> 00:07:56,080 achieve your desired weight. 142 00:07:56,080 --> 00:07:59,600 Now I'm starting to understand the importance of nutrition and exercise. 143 00:07:59,600 --> 00:08:02,560 In order to stay healthy throughout my life, I have to start maintaining a good level of 144 00:08:02,560 --> 00:08:04,120 nutrition and exercise now. 145 00:08:04,120 --> 00:08:06,040 R.J., I am so proud of you. 146 00:08:06,040 --> 00:08:08,120 You're on the right track, buddy. 147 00:08:08,120 --> 00:08:12,360 And did you know that NASA has an interest in nutrition and exercise? 148 00:08:12,360 --> 00:08:13,560 That's right. 149 00:08:13,560 --> 00:08:17,760 Astronauts living on the International Space Station undergo changes in their body that 150 00:08:17,760 --> 00:08:22,320 can affect the way they function in space and when they return to Earth. 151 00:08:22,320 --> 00:08:23,320 Think about this question. 152 00:08:23,320 --> 00:08:27,800 What can we learn in space about our bodies here on Earth? 153 00:08:27,800 --> 00:08:33,160 Also, how do we apply the math concepts of measurement and estimation to nutrition and 154 00:08:33,160 --> 00:08:34,160 exercise? 155 00:08:34,160 --> 00:08:35,720 Good form, R.J. 156 00:08:36,120 --> 00:08:40,720 Okay, while I help R.J. with his exercise and nutrition program, let's go visit Dr. 157 00:08:40,720 --> 00:08:45,200 Scott Smith, a nutritionist at NASA Johnson Space Center in Houston, Texas. 158 00:08:45,200 --> 00:08:46,200 Keep going, R.J. 159 00:08:46,200 --> 00:08:47,200 Thanks, Jennifer. 160 00:08:47,200 --> 00:08:50,760 Hi, my name is Scott Smith. 161 00:08:50,760 --> 00:08:53,920 I'm the lead for NASA's Nutritional Biochemistry Laboratory. 162 00:08:53,920 --> 00:08:57,720 Jennifer provided you some great background information on the importance of good nutrition. 163 00:08:57,720 --> 00:09:01,800 Based on the information she provided, can you come up with a definition for nutrition? 164 00:09:01,800 --> 00:09:03,920 What is your daily nutritional need for calcium? 165 00:09:03,920 --> 00:09:05,680 How are you meeting that need? 166 00:09:05,680 --> 00:09:08,240 In your groups, take a few minutes to answer the questions. 167 00:09:08,240 --> 00:09:11,960 Your teacher can now pause the tape so you can collaborate with your peers. 168 00:09:11,960 --> 00:09:16,160 Nutrition is the study of how the body uses nutrients, like calories, vitamins, and minerals, 169 00:09:16,160 --> 00:09:18,640 and how much of each of those nutrients the body needs. 170 00:09:18,640 --> 00:09:22,320 While good nutrition is important for everybody, NASA scientists at the Nutritional Biochemistry 171 00:09:22,320 --> 00:09:26,480 Laboratory look at how astronauts' nutrient needs are affected by space flight. 172 00:09:26,480 --> 00:09:29,840 One area that is very important is the role of nutrition in keeping bones healthy. 173 00:09:29,840 --> 00:09:34,000 Not eating foods that include nutrients such as calcium and vitamin D can result in weak 174 00:09:34,000 --> 00:09:35,180 bones. 175 00:09:35,180 --> 00:09:39,500 You can find good sources of calcium and vitamin D in dairy products such as milk and cheeses, 176 00:09:39,500 --> 00:09:41,580 broccoli, and spinach. 177 00:09:41,580 --> 00:09:45,660 Calcium is probably the most important nutrient that comes to building strong bones. 178 00:09:45,660 --> 00:09:49,220 More than 99% of the calcium in your body is stored in bones, and when you don't get 179 00:09:49,220 --> 00:09:53,460 enough calcium in your diet, it comes out of bones to help the other tissues. 180 00:09:53,460 --> 00:09:56,740 If you do that long enough, what happens is the bones become weak and brittle, and can 181 00:09:56,740 --> 00:10:00,140 lead to diseases such as osteoporosis. 182 00:10:00,140 --> 00:10:02,900 Osteoporosis is a disease where the bones become fragile and break. 183 00:10:02,900 --> 00:10:07,580 The best way to counteract or prevent getting osteoporosis is to eat well and exercise when 184 00:10:07,580 --> 00:10:08,740 you are young. 185 00:10:08,740 --> 00:10:12,180 So why are we concerned about bone loss during space flight? 186 00:10:12,180 --> 00:10:14,620 Astronauts actually lose bone mass during space flight. 187 00:10:14,620 --> 00:10:18,320 This is especially significant for long missions such as the astronauts that serve on the International 188 00:10:18,320 --> 00:10:21,700 Space Station or on future missions to other planets. 189 00:10:21,700 --> 00:10:25,040 When astronauts return from long missions, they have an increased risk of fractures and 190 00:10:25,040 --> 00:10:27,660 other health problems because they lose bone mass and calcium. 191 00:10:27,660 --> 00:10:30,460 Do you have any idea why this occurs? 192 00:10:30,460 --> 00:10:33,420 Does that mean they get osteoporosis while they're in space? 193 00:10:33,420 --> 00:10:36,380 The human body gets used to operating in Earth's gravity field. 194 00:10:36,380 --> 00:10:39,940 When humans are removed from this environment, as when they travel in space, many complex 195 00:10:39,940 --> 00:10:41,780 changes take place. 196 00:10:41,780 --> 00:10:45,060 While living and working in a microgravity environment, your body senses that it doesn't 197 00:10:45,060 --> 00:10:49,140 need as much bone mass to support the body, so bone mass decreases. 198 00:10:49,140 --> 00:10:52,680 When you return to Earth's gravity environment, your body senses it needs more bone mass to 199 00:10:52,680 --> 00:10:56,220 support the body, so bone mass will begin to increase. 200 00:10:56,220 --> 00:10:59,620 Because it takes a long time to regain the lost bone, this is the period when you have 201 00:10:59,620 --> 00:11:03,700 a higher risk of bone fractures because your body's skeleton has a tougher time supporting 202 00:11:03,700 --> 00:11:08,340 your body against Earth's gravity. 203 00:11:08,340 --> 00:11:12,060 Here at NASA, we conduct research to understand how much calcium is being deposited into bones 204 00:11:12,060 --> 00:11:14,500 and how much calcium is being taken out of bones. 205 00:11:14,500 --> 00:11:18,460 This research involves mathematics, especially measurement and estimation skills. 206 00:11:18,460 --> 00:11:21,620 For example, let's take a look at the following system diagram. 207 00:11:21,620 --> 00:11:25,000 Suppose Norbert was to consume a thousand milligrams of calcium, which is the daily 208 00:11:25,000 --> 00:11:28,380 recommended allowance, in the form of a large glass of milk. 209 00:11:28,380 --> 00:11:31,740 This diagram shows the path that calcium and other nutrients follow as they enter Norbert's 210 00:11:31,740 --> 00:11:33,140 body from the mouth. 211 00:11:33,140 --> 00:11:36,580 The milk enters the stomach and is broken down in the stomach and small intestine by 212 00:11:36,580 --> 00:11:38,380 chemical processes. 213 00:11:38,380 --> 00:11:43,800 Approximately 80% of the calcium, or 800 milligrams, leaves the body as solid waste. 214 00:11:43,800 --> 00:11:48,060 The remaining 20%, or 200 milligrams of calcium, enters your bloodstream. 215 00:11:48,060 --> 00:11:51,780 The calcium will help many of your body functions and, importantly, will prevent calcium from 216 00:11:51,780 --> 00:11:53,420 being taken out of bones. 217 00:11:53,420 --> 00:11:56,220 This is what happens when you don't eat enough calcium. 218 00:11:56,220 --> 00:12:00,700 About 5%, or 50 milligrams of the remaining calcium, enters your kidneys and is released 219 00:12:00,700 --> 00:12:02,100 as liquid waste. 220 00:12:02,100 --> 00:12:05,300 Some of the calcium will be taken up into bone and some will also be released by bone 221 00:12:05,300 --> 00:12:06,300 back into the bloodstream. 222 00:12:06,300 --> 00:12:10,980 Finally, a small percentage of calcium flows from the bloodstream into the large intestine 223 00:12:10,980 --> 00:12:12,660 and out as solid waste. 224 00:12:12,660 --> 00:12:16,220 To estimate how much calcium bones are absorbing and how much calcium is being taken out of 225 00:12:16,220 --> 00:12:20,140 bones, we can give Norbert a tiny amount of a special form of calcium. 226 00:12:20,140 --> 00:12:22,700 For this case, let's call it blue calcium. 227 00:12:22,700 --> 00:12:27,860 Every time, usually 10 to 14 days, we collect biological samples of solid waste, liquid 228 00:12:27,860 --> 00:12:29,360 waste, and blood. 229 00:12:29,360 --> 00:12:33,060 We can determine how much calcium, regular or blue, is in each sample. 230 00:12:33,060 --> 00:12:37,420 By mathematically analyzing the data, we can actually estimate the amount of calcium absorbed 231 00:12:37,420 --> 00:12:41,660 by the intestines, how much calcium is filtered by the kidneys, how much calcium is being 232 00:12:41,660 --> 00:12:45,620 deposited into bone, and how much calcium is being taken out of bone. 233 00:12:45,620 --> 00:12:49,460 By studying the flow of calcium before, during, and after spaceflight, we can tell how the 234 00:12:49,460 --> 00:12:53,100 body is changing during flight and what is happening to the calcium. 235 00:12:53,100 --> 00:12:56,860 From our estimates, we can conclude that the amount of calcium that is deposited into bone 236 00:12:56,860 --> 00:13:01,660 and the amount of calcium released by the bone back into the blood is about the same. 237 00:13:01,660 --> 00:13:03,740 This changes when astronauts are in space. 238 00:13:03,740 --> 00:13:06,620 The amount of calcium absorbed by the bone is less than the amount of calcium released 239 00:13:06,620 --> 00:13:07,620 by the bone. 240 00:13:07,620 --> 00:13:12,400 Finally, when astronauts return to Earth and recover over time, the amount of calcium deposited 241 00:13:12,400 --> 00:13:16,740 into bone and the amount of calcium released by bone stabilizes and returns to pre-flight 242 00:13:16,740 --> 00:13:17,740 levels. 243 00:13:17,740 --> 00:13:21,540 Understanding the specific means of how bone and calcium use change during flight can help 244 00:13:21,540 --> 00:13:24,900 us figure out how to counteract it and also help prevent bone disorders on Earth, such 245 00:13:24,900 --> 00:13:25,900 as osteoporosis. 246 00:13:25,900 --> 00:13:29,700 Are you beginning to understand the importance of nutrition and how nutrition can be important 247 00:13:29,700 --> 00:13:30,700 for your health? 248 00:13:30,700 --> 00:13:34,020 Have you changed any of the answers to the questions I asked earlier? 249 00:13:34,020 --> 00:13:36,980 Now would be a great time to stop the tape and review your answers. 250 00:13:36,980 --> 00:13:38,500 Thanks, Scott. 251 00:13:38,500 --> 00:13:43,300 Okay, guys, it's time for you to become a scientist and apply your estimation and measurement 252 00:13:43,300 --> 00:13:45,980 skills with this program's hands-on activity. 253 00:13:45,980 --> 00:13:50,340 It was developed by the National Space Biomedical Research Institute. 254 00:13:50,340 --> 00:13:55,140 Hey, let's check in on the students at the New Mexico School for the Deaf in Santa Fe, 255 00:13:55,140 --> 00:13:56,140 New Mexico. 256 00:13:56,140 --> 00:14:07,980 NASA Connect asked us to show you this program's hands-on activities. 257 00:14:07,980 --> 00:14:15,060 The first activity is called serving sizes. 258 00:14:15,060 --> 00:14:20,900 Here are the main objectives for the first activity. 259 00:14:20,900 --> 00:14:26,580 Students, you will estimate serving sizes of different foods and compare their estimates 260 00:14:26,580 --> 00:14:31,700 to serving size information provided on Nutrition Facts food labels. 261 00:14:31,700 --> 00:14:33,820 Good morning, class. 262 00:14:33,820 --> 00:14:39,380 Food labels and other guides often use serving sizes to describe a recommended single portion 263 00:14:39,380 --> 00:14:40,740 of food or drink. 264 00:14:40,740 --> 00:14:46,940 NASA Connect asked us to investigate the question, what is a serving size? 265 00:14:46,940 --> 00:14:51,760 Your teacher will provide you with the Nutrition Facts labels from these food items. 266 00:14:51,760 --> 00:14:59,140 One bag of frozen peas, one box of dry breakfast cereal, one bag of popped popcorn, and a two-liter 267 00:14:59,140 --> 00:15:01,140 bottle of soft drink. 268 00:15:01,140 --> 00:15:04,620 Copies of the labels are to be distributed to groups. 269 00:15:04,620 --> 00:15:08,500 You are to determine appropriate serving sizes for the different foods. 270 00:15:08,500 --> 00:15:13,420 Mark the word estimate onto three paper plates and onto one cup. 271 00:15:13,420 --> 00:15:17,660 Mark the other three paper plates and cup as food label. 272 00:15:17,660 --> 00:15:23,700 On the student handout, write the name of each food under the food name column. 273 00:15:23,700 --> 00:15:30,860 For each food, estimate how many cups or fractions of cups make up one serving size. 274 00:15:30,860 --> 00:15:35,280 Record your estimate in the second column of the table and measure the portions into 275 00:15:35,280 --> 00:15:37,580 the estimate plates and cup. 276 00:15:37,660 --> 00:15:43,860 Next, measure onto the food label plate and cup the serving size for each food based on 277 00:15:43,860 --> 00:15:46,340 the Nutrition Facts label. 278 00:15:46,340 --> 00:15:51,420 You are then to write a short paragraph answering the activities discussion questions. 279 00:15:51,420 --> 00:15:58,060 If you have access to personal digital assistants or PDAs, the PDA is a great device for keeping 280 00:15:58,060 --> 00:15:59,060 a journal. 281 00:15:59,060 --> 00:16:05,380 You can use the infrared capabilities to peer edit journal entries with others. 282 00:16:05,380 --> 00:16:10,580 Later in the show, our students at the New Mexico School for the Deaf will show you the 283 00:16:10,580 --> 00:16:13,700 second activity called Your Energy Needs. 284 00:16:13,700 --> 00:16:16,780 Back to you, Jennifer. 285 00:16:16,780 --> 00:16:19,940 Now let's focus our attention on exercise. 286 00:16:19,940 --> 00:16:22,900 You know, exercise and nutrition go hand in hand. 287 00:16:22,900 --> 00:16:28,260 Dr. Don Hagen, the exercise lead in the Human Adaptations and Countermeasures Office at 288 00:16:28,260 --> 00:16:31,380 NASA Johnson Space Center, can tell us more. 289 00:16:31,380 --> 00:16:33,060 Hello. 290 00:16:33,060 --> 00:16:34,740 Jennifer is correct. 291 00:16:34,740 --> 00:16:38,220 Good nutrition and exercise are interconnected. 292 00:16:38,220 --> 00:16:43,940 My job as the exercise lead in the Human Adaptations and Countermeasures Office here at the Johnson 293 00:16:43,940 --> 00:16:50,180 Space Center is to work with a team of specialists to determine the exercise requirements for 294 00:16:50,180 --> 00:16:52,780 astronauts in long duration spaceflight. 295 00:16:52,780 --> 00:16:58,260 A long duration spaceflight can be anywhere from months on the International Space Station 296 00:16:58,260 --> 00:17:01,860 to years if we ever travel to other planets. 297 00:17:02,140 --> 00:17:06,140 Before I continue, let's take a look at the following questions. 298 00:17:06,140 --> 00:17:11,660 Why is it important for astronauts to exercise in space? 299 00:17:11,660 --> 00:17:16,820 Do astronauts have to be elite athletes to endure a long duration spaceflight? 300 00:17:16,820 --> 00:17:18,540 Explain. 301 00:17:18,540 --> 00:17:21,940 What are some of the ways you measure your level of fitness? 302 00:17:21,940 --> 00:17:28,180 Students, as your teacher pauses the program, take a few minutes to answer and discuss the 303 00:17:28,180 --> 00:17:30,460 questions with your class. 304 00:17:30,460 --> 00:17:35,900 When astronauts work in the International Space Station, they are working in a microgravity 305 00:17:35,900 --> 00:17:36,900 environment. 306 00:17:36,900 --> 00:17:40,420 They appear to be floating in the ISS. 307 00:17:40,420 --> 00:17:47,700 The apparent weightless environment places a reduced load on the leg and back muscles. 308 00:17:47,700 --> 00:17:50,620 Astronauts hardly use their leg muscles in space. 309 00:17:50,620 --> 00:17:56,180 The lack of muscle activity can cause the muscles to weaken or reduce in size. 310 00:17:56,180 --> 00:17:58,980 We call this muscle atrophy. 311 00:17:58,980 --> 00:18:05,060 It is possible astronauts on long missions may lose up to 25% of their muscle mass while 312 00:18:05,060 --> 00:18:06,860 working in space. 313 00:18:06,860 --> 00:18:12,120 The loss of muscle mass and strength during these missions could pose dramatic problems 314 00:18:12,120 --> 00:18:14,620 when they return to Earth. 315 00:18:14,620 --> 00:18:18,940 Muscles support the bones in your body, and if you have a combination of weak muscles 316 00:18:18,940 --> 00:18:24,260 and weak bones, can you imagine the harmful effects your body could face? 317 00:18:24,260 --> 00:18:29,700 To prevent muscle atrophy, astronauts must be in good physical condition while here on 318 00:18:29,700 --> 00:18:32,100 Earth or working in space. 319 00:18:32,100 --> 00:18:34,980 Do astronauts need to be elite athletes? 320 00:18:34,980 --> 00:18:40,420 There are no physical requirements to be astronauts other than you have to be healthy and pass 321 00:18:40,420 --> 00:18:42,860 a physical examination. 322 00:18:42,860 --> 00:18:47,920 Astronauts perform physical conditioning on a regular basis as part of their training. 323 00:18:47,920 --> 00:18:52,460 This also applies to them when they are working in space. 324 00:18:52,460 --> 00:18:58,820 The NASA team is responsible for pre-flight, in-flight, and post-flight exercise performance 325 00:18:58,820 --> 00:19:00,820 testing for all astronauts. 326 00:19:00,820 --> 00:19:06,460 We want to make sure astronauts are in good shape before they go into space, lose the 327 00:19:06,460 --> 00:19:11,700 least amount of muscle mass while in space, and rehabilitate their whole body when they 328 00:19:11,700 --> 00:19:13,840 return from space. 329 00:19:13,840 --> 00:19:19,660 We can conduct research to measure the muscle performance of astronauts by simulating an 330 00:19:19,660 --> 00:19:23,700 apparent weightlessness environment here on Earth. 331 00:19:23,700 --> 00:19:26,300 Any ideas on how we can do that? 332 00:19:26,300 --> 00:19:31,060 Exposure to spaceflight is very similar to prolonged bed rest. 333 00:19:31,060 --> 00:19:37,620 Remember, a cause of muscle atrophy in space is lack of muscular activity. 334 00:19:37,620 --> 00:19:43,740 That's why bed rest is a good model because it minimizes activity, and like astronauts, 335 00:19:43,740 --> 00:19:47,100 you lose muscle mass primarily in the legs. 336 00:19:47,340 --> 00:19:53,340 During prolonged bed rest, the body gradually degrades and loses muscle mass, bone mass, 337 00:19:53,340 --> 00:19:55,580 and endurance capacity. 338 00:19:55,580 --> 00:20:00,100 Let's look at an example of how we measure muscle performance. 339 00:20:00,100 --> 00:20:06,060 Suppose we use Norbert as our test subject and want to measure his exercise power output 340 00:20:06,060 --> 00:20:09,840 during pre-flight, in-flight, and post-flight. 341 00:20:09,840 --> 00:20:14,620 In pre-flight, we would first have Norbert use a resistive device to measure his leg 342 00:20:14,620 --> 00:20:15,940 power. 343 00:20:15,940 --> 00:20:20,540 As you can see in the animation, Norbert's legs are pretty strong. 344 00:20:20,540 --> 00:20:24,460 He was able to lift 100 kilograms ten times. 345 00:20:24,460 --> 00:20:30,980 Next, we simulate in-flight testing by putting Norbert in bed for an extended period of time, 346 00:20:30,980 --> 00:20:33,140 say 20 days. 347 00:20:33,140 --> 00:20:39,660 During that period, Norbert conducts all his activities in bed, except for using the restroom. 348 00:20:39,660 --> 00:20:46,660 On day 20, we measure his leg power again, while in bed, using the same resistive device, 349 00:20:46,660 --> 00:20:52,140 and see that Norbert can only lift 75 kilograms ten times. 350 00:20:52,140 --> 00:20:57,420 What percentage decrease in leg power did Norbert lose over the 20 days? 351 00:20:57,420 --> 00:21:00,900 If you say 25%, then you're right. 352 00:21:00,900 --> 00:21:06,440 After 20 days, Norbert is removed from the bed, and the rehabilitation process begins 353 00:21:06,440 --> 00:21:08,540 to rebuild his leg muscles. 354 00:21:08,540 --> 00:21:10,740 This is considered post-flight. 355 00:21:10,740 --> 00:21:15,780 He undergoes an exercise program that will allow him to regain the strength he lost in 356 00:21:15,780 --> 00:21:16,780 his legs. 357 00:21:16,780 --> 00:21:21,580 I'm sure glad he purchased that Galactic Fitness 9000 treadmill. 358 00:21:21,580 --> 00:21:26,360 In reality, the recovery process is different for most astronauts. 359 00:21:26,360 --> 00:21:32,220 It takes about 30 days for muscle strength and exercise capacity to return to normal. 360 00:21:32,220 --> 00:21:36,620 But bone density may take six months to a year to return to normal. 361 00:21:36,620 --> 00:21:42,960 The research we conduct in space and here on Earth may one day benefit many populations, 362 00:21:42,960 --> 00:21:49,760 such as the elderly or people who have had major operations and are subjected to extended 363 00:21:49,760 --> 00:21:51,280 bed rest. 364 00:21:51,280 --> 00:21:57,440 The important thing for you is that exercise and good nutrition help to build strong muscles, 365 00:21:57,440 --> 00:22:03,440 bones, and endurance capacity, and that both are needed throughout your life in order to 366 00:22:03,440 --> 00:22:06,400 optimize your health and thus prolong your life. 367 00:22:06,400 --> 00:22:08,600 Well, Jennifer, back to you. 368 00:22:08,600 --> 00:22:13,440 And by the way, how is your friend's exercise and nutrition program coming along? 369 00:22:13,440 --> 00:22:19,600 Well, I think RJ really understands the importance of good nutrition and exercise and that they 370 00:22:19,600 --> 00:22:23,360 go hand in hand to maintain good health overall. 371 00:22:23,360 --> 00:22:28,240 At the beginning of the program, do you remember RJ saying that his energy level was pretty 372 00:22:28,240 --> 00:22:29,240 low? 373 00:22:29,240 --> 00:22:34,600 Well, energy fuels growth, movement, and all the processes in every cell inside the 374 00:22:34,600 --> 00:22:35,600 human body. 375 00:22:35,600 --> 00:22:40,440 You know, now is a good time to go back and visit our friends at the New Mexico School 376 00:22:40,440 --> 00:22:45,320 for the Deaf to see how they're coming along on their second activity, Your Energy Needs, 377 00:22:45,320 --> 00:22:48,800 and how it applies to RJ's workout. 378 00:22:48,800 --> 00:22:56,060 In this activity, you will estimate your average daily energy needs. 379 00:22:56,060 --> 00:23:01,940 We measure energy in calories. 380 00:23:01,940 --> 00:23:10,300 To help RJ figure out his energy needs, you have to calculate his baseline calorie need, 381 00:23:10,300 --> 00:23:16,860 also called basal metabolic rate, or BMR. 382 00:23:16,860 --> 00:23:26,000 BMR is estimated based on gender, age, height, and weight. 383 00:23:26,000 --> 00:23:31,880 You will work from the baseline energy needs handout and the total energy needs handout, 384 00:23:31,880 --> 00:23:34,600 which can be found in the educator's guide. 385 00:23:34,600 --> 00:23:40,560 The BMR value for men, well, in this case, RJ, can be calculated using the following 386 00:23:40,560 --> 00:23:48,560 equation, where W is the weight in kilograms, H is the height in centimeters, and A is RJ's 387 00:23:48,560 --> 00:23:49,560 age. 388 00:23:49,560 --> 00:23:55,440 The BMR equation for women is different than men, but it's also based on weight, height, 389 00:23:55,440 --> 00:23:56,720 and age. 390 00:23:56,720 --> 00:24:03,120 By substituting RJ's weight, height, and age into the BMR equation, the students estimated 391 00:24:03,120 --> 00:24:07,560 RJ's BMR value to be 1,645. 392 00:24:07,560 --> 00:24:10,080 This is his baseline energy need. 393 00:24:10,080 --> 00:24:16,520 Now, if we factor in his exercise level, the baseline value needs to be adjusted. 394 00:24:16,520 --> 00:24:21,680 Because RJ is trying out for the cross-country team, his exercise level should be high, meaning 395 00:24:21,680 --> 00:24:24,580 he is using a lot of energy. 396 00:24:24,580 --> 00:24:32,500 Using the total energy needs handout, we can adjust RJ's BMR value by multiplying 1,645 397 00:24:32,500 --> 00:24:34,060 and 1.9. 398 00:24:34,060 --> 00:24:37,660 The exercise level adjustments are found in the handout. 399 00:24:37,660 --> 00:24:45,900 It looks like the total estimated energy needs for RJ is 3,125 calories per day. 400 00:24:45,900 --> 00:24:49,940 Good luck to you, RJ. 401 00:24:49,940 --> 00:24:53,100 Good job. 402 00:24:53,100 --> 00:24:58,380 RJ is certainly on his way to improving his exercise program, and now it's your turn to 403 00:24:58,380 --> 00:25:01,460 develop an exercise program for Norbert and Zot. 404 00:25:01,460 --> 00:25:05,700 The students at Princess Anne Middle School in Virginia Beach, Virginia, will show you 405 00:25:05,700 --> 00:25:07,900 this program's web activity. 406 00:25:07,900 --> 00:25:10,260 There are two parts to the web activity. 407 00:25:10,260 --> 00:25:15,540 In the first part, called the exercise project, Norbert and Zot are on their Galactic Fitness 408 00:25:15,540 --> 00:25:17,620 9000 treadmills. 409 00:25:17,620 --> 00:25:23,100 Their doctor and trainer have asked them to exercise 60 minutes a day and maintain an 410 00:25:23,100 --> 00:25:26,260 average heart rate of 100 beats per minute. 411 00:25:26,260 --> 00:25:31,300 Their doctor has divided their 60 minutes into six 10-minute periods with a constant 412 00:25:31,300 --> 00:25:33,680 heart rate during each period. 413 00:25:33,680 --> 00:25:38,360 Your first job is to pick heart rate targets for each segment to make their average come 414 00:25:38,360 --> 00:25:41,100 to 100 beats per minute. 415 00:25:41,100 --> 00:25:45,660 Then you become the trainer and pick a good exercise plan for them and estimate their 416 00:25:45,660 --> 00:25:48,240 average heart rate for your plan. 417 00:25:48,240 --> 00:25:52,700 In the second part of the web activity, called the heart plot project, you need to measure 418 00:25:52,700 --> 00:25:55,740 and record data on your own heart rate. 419 00:25:55,740 --> 00:25:58,740 Plot your data using the Squeak Heart Plotter. 420 00:25:58,740 --> 00:26:05,940 By analyzing the data on your plots, you will see how your heart rate changes as you exercise. 421 00:26:05,940 --> 00:26:10,500 Now it's your turn to take the nutrition and exercise challenge brought to you by the National 422 00:26:10,500 --> 00:26:13,100 Space Biomedical Research Institute. 423 00:26:13,100 --> 00:26:17,740 Working in groups, you will choose one of seven specialty menu cards. 424 00:26:17,740 --> 00:26:24,540 Select from a person with hypertension, a strict vegetarian, a pregnant woman, a person 425 00:26:24,540 --> 00:26:33,300 who is lactose intolerant, a diabetic, an athlete in training, or an astronaut in space. 426 00:26:33,300 --> 00:26:38,700 You will plan a menu for breakfast, lunch, dinner, and snacks that meets the particular 427 00:26:38,700 --> 00:26:41,900 dietary needs described on the specialty menu card. 428 00:26:41,900 --> 00:26:46,100 You will also create an exercise program for the specialty menu card you choose. 429 00:26:46,100 --> 00:26:50,860 The instructions and materials can be downloaded from the NASA Connect website. 430 00:26:50,860 --> 00:26:56,420 Then submit your nutrition plan and exercise program to the NASA Connect website. 431 00:26:56,420 --> 00:27:01,380 There's a good chance that your plan and program will be seen by millions of students across 432 00:27:01,380 --> 00:27:02,380 the country. 433 00:27:02,380 --> 00:27:05,220 Well guys, that wraps up another episode of NASA Connect. 434 00:27:05,220 --> 00:27:08,900 We'd like to thank everyone who helped make this program possible. 435 00:27:08,900 --> 00:27:13,700 You know, R.J., he's doing fantastic with his fitness and nutrition program, and we're 436 00:27:13,700 --> 00:27:16,940 going to keep our fingers crossed that he makes the cross-country team. 437 00:27:16,940 --> 00:27:23,660 As for us at NASA, we hope that you will consider how to improve and maintain your good health. 438 00:27:23,660 --> 00:27:26,100 Got a comment, question, or suggestion? 439 00:27:26,100 --> 00:27:31,460 Well then email them to connect at lark dot nasa dot gov. 440 00:27:31,460 --> 00:27:37,340 Or pick up a pen and mail them to NASA Connect, NASA Langley Center for Distance Learning, 441 00:27:37,340 --> 00:27:43,740 NASA Langley Research Center, Mail Stop 400, Hampton, Virginia, 23681. 442 00:27:43,740 --> 00:27:49,220 So until next time, stay connected to math, science, technology, and NASA. 443 00:27:49,220 --> 00:27:50,220 Here's to your health. 444 00:27:50,220 --> 00:27:51,220 See you then. 445 00:27:51,220 --> 00:28:00,220 If you were an astronaut experimenting out among the stars, among the stars, conducting 446 00:28:01,220 --> 00:28:06,220 research weightlessly, could you improve our life on Earth from Mars? 447 00:28:06,220 --> 00:28:08,220 Do you think beyond the Earth's protective atmosphere, you could find a better way to 448 00:28:08,220 --> 00:28:09,220 care for people here? 449 00:28:09,220 --> 00:28:10,220 Maybe up in orbit, many cures can be found. 450 00:28:10,220 --> 00:28:11,220 We can help our friends and neighbors get their feet back on the ground. 451 00:28:11,220 --> 00:28:12,220 We are on a mission of nutritional grace. 452 00:28:12,220 --> 00:28:13,220 Captioning funded by the NAC Foundation of America. 453 00:28:13,220 --> 00:28:14,220 NASA. 454 00:28:14,220 --> 00:28:15,220 NASA. 455 00:28:15,220 --> 00:28:16,220 NASA. 456 00:28:16,220 --> 00:28:17,220 NASA. 457 00:28:17,220 --> 00:28:18,220 NASA. 458 00:28:18,220 --> 00:28:19,220 NASA. 459 00:28:19,220 --> 00:28:20,220 NASA. 460 00:28:20,220 --> 00:28:21,220 NASA. 461 00:28:21,220 --> 00:28:22,220 NASA. 462 00:28:22,220 --> 00:28:23,220 NASA. 463 00:28:23,220 --> 00:28:24,220 NASA. 464 00:28:24,220 --> 00:28:25,220 NASA. 465 00:28:25,220 --> 00:28:26,220 NASA. 466 00:28:27,220 --> 00:28:28,220 Nutritional grace. 467 00:28:28,220 --> 00:28:30,220 Captioning funded by the NAC Foundation of America.