ASSESSMENT
Instructions
Write
down
your
height,
weight,
and
resting
metabolic
rate
(which
we
calculated
in
class)
in
the
spaces
provided
before
you
begin
the
assessment.
If
you
need
help
getting
this
information,
tell
your
instructor.
You
will
have
30
minutes
to
complete
this
assessment.
The
instructor
will
tell
you
when
there
are
ten,
five,
two,
and
one
minute(s)
Do
not
begin
until
the
instructor
tells
you.
You
may
not
use
any
outside
resources.
SECTION
A:
BMI
Your
height:
Your
weight:
Your
resting
metabolic
rate:
1)
Given
the
BMI
chart,
indicate
the
following.
(1
point)
Your
current
BMI:
Your
goal
BMI:
How
many
pounds
you
will
have
to
lose
to
reach
your
goal
BMI:
2)
What
is
BMI
stand
for?
(1
point)
3)
How
can
BMI
help
with
weight
loss
and
maintenance?
(1
point)
SECTION
B:
RESTING
METABOLIC
RATE
&
CALORIE
BALANCE
4)
Define
Resting
Metabolic
Rate:
(1
point)
5)
List
at
least
three
websites
can
help
you
calculate
your
RMR:
(1
point)
6)
How
many
calories
are
in
a
pound?
(1
point)
7)
Given
your
Resting
Metabolic
Rate,
how
many
net
calories
will
he
have
to
consume
each
day
to
lose
two
pounds
per
week?
(Be
sure
to
show
all
your
work;
you
may
still
get
partial
credit
if
you
do
not
get
the
correct
answer.)
(5
points)
8)
If
you
lose
weight
at
this
rate,
how
many
weeks
should
it
take
you
to
reach
your
goal
BMI?
(Be
sure
to
show
all
your
work;
you
may
still
get
partial
credit
if
you
do
not
get
the
correct
answer.)
(2
points)
9)
List
at
least
three
websites
or
smart
phone
apps
that
can
help
you
track
and
maintain
a
healthy
calorie
balance.
(1
point)
SECTION
C:
CALORIE
INPUT
10)
List
at
least
five
sources
of
whole
grains
that
you
will
eat
as
part
of
your
new
diet
and
exercise
plan.
(2
points)
11)
List
at
least
five
fruits
that
you
will
eat
as
part
of
your
new
diet
and
exercise
plan.
(1
point)
12)
List
at
least
five
vegetables
that
you
will
eat
as
part
of
your
new
diet
and
exercise
plan.
(1
point)
13)
List
at
least
five
sources
of
healthy
protein
that
you
will
eat
as
part
of
your
new
diet
and
exercise
plan.
(2
points)
14)
Following
is
a
list
of
calorie
sources.
Mark
the
healthy
sources
(based
on
what
we
have
learned
in
this
course)
with
an
“h,”
and
the
unhealthy
sources
(again,
based
on
what
we
have
learned
in
this
course)
with
a
“u.”
(6
to
7
correct
=
1
point,
8
to
9
correct
=
2
points,
11
to
12
correct
=
3
points)
____
Healthy
Choice
Balsamic
Chicken
Café
Steamer
____
Campbell’s
Select
Harvest
Lite
Chicken
Noodle
Soup
____
Frozen
Spinach
____
Frozen
Tilapia
____
Kashi
All
Natural
Fruit
and
Nut
Bar
____
Olive
Oil
____
Planters
Salted
Peanuts
____
Vegetable
Oil
____
Vegetable
Shortening
____
Blue
Diamond
Hickory
Smoked
Almonds
____
Ground
Turkey
Burger
____
Tyson’s
Frozen
Fish
Sticks
SECTION
D:
CALORIE
OUTPUT
15)
Following
is
a
list
of
methods
to
burn
calories.
Mark
the
healthy
methods
(based
on
what
we
have
learned
in
this
course)
with
an
“h,”
and
the
unhealthy
methods
(again,
based
on
what
we
have
learned
in
this
course)
with
a
“u.”
(6
to
8
correct
=
1
point,
9
to
10
correct
=
2
points)
____
Elliptical
Trainer
____
Swimming
Laps
____
Acai
Berry
Select
Weight
Loss
Formula
____
Skiing
____
Clinically
tested
and
physician‐recommended
Hydroxycut
____
Hiking
____
Homemade
colon
cleanse
diet
____
7‐Day
Cabbage
Soup
Diet
____
Weight
Training
____
P90X
workout
program