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Business

In: Business and Management

Submitted By darkbeauti
Words 1538
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Cover Page Be creative Your Name Your Period

Table of Contents
Cover page Nutritional Component Nutrition notes Dinner for the family Food Log Mypyramid.gov profile Written summary including dietary goals Meal Planning (2 Meals) Body Comp 4 5 6-7 8 9 10-11 12 1

Four Components of Fitness + Scores Fitness Plan Cardio Component Cardio Fitness Worksheet THE BEAT GOES ON Muscular Strength Component

13 14

15 16

Muscular Endurance Worksheet TESTING Muscle Anatomy Weight Machines

17

Sets/Reps Flexibility Component Fitness Plan

Nutrition Notes
Definitions Calories: Carbohydrates: Fats: Saturated: Unsaturated Trans or Hydrogenated Proteins: Vitamins and Minerals: Vitamin Name Function in the body Food Source

Mineral Name

Function in the body

Food Source

Dinner for the Family

Name _____________________________ Period ______________________________

Your assignment this week is to plan, shop and prepare a meal for your family. You will need to include a grocery list of items that the meal will need that you do not currently have in the house, a recipe for, and the feedback of your family on this meal. This meal should consider health standards such as low in saturated fat and cholesterol as well as vitamin and mineral benefits. Menu: (Include beverage) Grocery list:

Family Input

____________________________ Parent signature Attach any recipes that came from this dinner

Food Log Day 1 Time Breakfast

Name _____________________ Period ________ Food and Beverages Amount

Lunch

Dinner

Day 2 Time Breakfast

Food and Beverages

Amount

Lunch

Dinner

Day 3 Time Breakfast

Food and Beverages

Amount

Lunch

Dinner

Day 4 Time Breakfast

Food and Beverages

Amount

Lunch

Dinner

My Pyramid Tracker http://www.mypyramidtracker.gov/ Step 1 Need your food log for this assignment.
1.Complete New User Registration Profile User ID—recommend using CHS username Password—recommend using CHS password (your lunch account numbers) Email—recommend using your CHS email. 2. Complete Personal Profile 3. Click Proceed to Food Intake 4. Left Hand side of screen ENTER FOOD ITEM 5. Enter Food for today Breakfast and lunch 6. After you complete adding all the food go to SELECT QUANTITY Double check the amount of food you actually consumed vs the amount the computer assigns you. Example slice of pizza—how big is that slice????

Step 2 : Analyze Your Food Intake click and save after each date entered.
1. Write down information from each section listed below—collect the “high‐lights” a. Nutrient Intakes b. My Pyramid Recommendations c. Calculate DG Comparison

Step 3: Enter next date
To add the past dates: 1. Top of page—click update profile 2. Change Date 3. Complete steps 3 to 5 above and step 2

Step 4: After all dates have been entered and step 2 have been completed.
1. Click “Calculate Healthy Eating History”. This is located in the Analyze your food intake section— bottom of the page. 2. Draw your graph.

Mypyramid.gov Profile
Written Summary and Dietary Goals (attach all your notes) Name __________________ Period __________________ After doing the mypyramid diet analysis and learning more about calories, fats, proteins and carbohydrates I understand that (complete the paragraph)

Some dietary goals I have from learning more about nutrition are (complete the paragraph)

Meal Planning Directions: Use the chart below to plan a day's worth of healthful meals and snacks. First list the foods items, then calculate the calorie and fat calorie per food item. Total 2000 to 2500 calories less than 30% total fat calories. Total Fat Calories/Total Calories = % Fat Calories

Food Items Breakfast Morning Snack Lunch Afternoon Snack Dinner

Calories

Fat Calories

TOTAL Calories

Total Fat Calories

% of Fat Calories

Meal Planning Directions: Use the chart below to plan a day's worth of healthful meals and snacks. First list the foods items, then calculate the calorie and fat calorie per food item. Total 2000 to 2500 calories less than 30% total fat calories. Total Fat Calories/Total Calories = % Fat Calories

Food Items Breakfast Morning Snack Lunch Afternoon Snack Dinner

Calories

Fat Calories

TOTAL Calories % of Fat Calories

Total Fat Calories

Name_____________________________ Period____________________________

Body Composition Record Sheet “Fitness for Life” book needed Body Measurements
Males Waist_____________ Weight___________ % Body Fat___________

Pg. 249-250
Females Hip______________ Height___________ % Body Fat___________

Body Mass Index
Height______________ Weight_____________ Body Mass Index #___________________ CHART 5.2 Fitness Rating _____________________

Pg. 81

Skinfold Measurements
Tricep Skinfold__________________ Calf Skinfold_____________________

Pg. 226

Tricep + Calf skinfold % Body Fat______________________

Fat Monitor
BMI Score_______________________ % Body Fat_____________________

Name _______________ Period _____________

FITT
F stands for _________________ which means _________________________________ I Stands for _________________ which means _________________________________ T stands for _________________ which means _________________________________ T stands for _________________ which means _________________________________ Given the examples of changes in peoples exercise plans below decide which component of the FITT formula they modified Working out more days a week _________________ Adding hill training to your cardio workout _______________ Going for a longer run ______________ Adding more weight to an exercise ______________ Adding another exercise to your routine ___________ Going from working out once a day to twice a day ____________ How could you increase the intensity of a strength work out?

How could you increase the time of a cardio workout?

How could you change the task of a flexibility workout?

How would you decrease the frequency of a workout?

Fitness Plan Name_______________________________

Period_________

Aerobic Fitness: non-stop steady activity that strengthens my heart. I was/was not in the Healthy fitness zone for the mile run. I was/was not in the Healthy fitness zone for the pacer. Goal:____________________________________________________________

_________________________ _________ Muscular Strength and Endurance: exercises using sets and reps which strengthen and increase the endurance of muscles. I was/was not in the Healthy fitness zone for the push-ups test. I was/was not in the Healthy fitness zone for the flexed arm hang. Goal:____________________________________________________________

_________________________ Flexibility: the ability to move the joints through a full range of motion. I was/was not in the Healthy fitness zone for the sit and reach test. Goal:____________________________________________________________

_________________________ Body Composition: the make-up of the body tissue, including muscle, bone and fat. I was/was not in the Healthy fitness zone for the BMI. Goal:____________________________________________________________

_________________________ Directions: Draft a plan for a four week fitness program. Use A for Aerobic Fitness, M for Muscle Strength and Endurance and F for Flexibility Monday Week 1 Week 2 Week 3 Week 4 Tuesday Wednesday Thursday Friday Saturday Sunday

Name _________________ Period ____________

Cardio fitness worksheet
The purpose of today’s lesson is to increase and decrease intensity (how fast or slow you move) and find out what that does to heart rate. Review: resting heart rate, training heart rate, maximum heart rate, cardio fitness Frequency, intensity, time and task (FITT) My current training heart rate is ______ to _______ beats per minute Record your heart rate after the following activities After warm up activities ________ After walking once around the track (400 meters) ________ After jogging once around the track (400 meters) ________ After running one straight of way (100 meters) _________ How does intensity (how fast or slow you run) affect heart rate? GOAL For the next two laps try to stay within your training heart rate. Check and record your heart rate after each lap. Lap one ______ Lap two _____ What level of effort does it take for you to work at your training heart rate? Place a check by the box that best describes the answer. _____ I can jog fast and maintain that pace for two laps _____ I can jog slowly and maintain that pace for two laps _____ I can jog some and walk some to maintain my training heart rate for two laps _____ I can walk fast to maintain my training heart rate for two laps

Name______________________

And the Beat Goes On! Heart Rate Activity
Objective: To understand how to calculate one’s target heart rate to be able to get the most aerobic benefits when exercising. 1. Maximum Heart Rate (MHR) is 220 – your age = ________________________ 2. Target Heart Rate (THR) is 60% to 80% of maximum heart rate MHR x .6 =____________60% and MHR x .8 =_______________80% 3. What is your Resting Heart Rate? _______________________ 4. Power walk 1 lap and record your heart rate __________________ 5. Jog one lap and record your heart rate____________________ 6. Sprint 50 yards and record your heart rate____________________ 7. Continue to check your heart rate until it matches your resting heart rate. How long did it take for your heart rate to come down to resting? ______________ 8. At what pace are you hitting your target heart rate? _______________________ 9. Could you maintain that pace for the minimum of 20 minutes________________ 10. Jog 2 laps and record your heart rate__________________ Did it go up? _____ 11. Review questions 9 and 10. What does your answers tell you about your fitness level. ____________________________________________________________

______ ____________________________________________________________

_________

Name______________________

Muscular Endurance
Curl-up Current Score Final Score Push-ups Healthy Zone (Yes/No)

Goal: ____________________________________________________________

______

____________________________________________________________

____________ Muscular Endurance Fitness Plan Frequency Intensity Time Type

1. Did I reach my goal? ________________________________________________ 2. If I could do one thing differently it would be_____________________________

3. How has your overall muscular endurance improved? ______________________

Name______________________

Flexibility
Back-Saver Sit and Reach R/L Current Score Final Score Shoulder Stretch R/L Healthy Zone (Yes/No)

Goal: ____________________________________________________________

______

____________________________________________________________

____________ Flexibility Fitness Plan Frequency Intensity Time Type

4. Did I reach my goal? ________________________________________________ 5. If I could do one thing differently it would be_____________________________

6. How has your overall flexibility improved? ______________________

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