Cover Page
Be creative
Your Name
Your Period
Table of Contents
Cover page
1
Nutritional Component
Nutrition notes
4
Dinner for the family
5
Food Log
6-7
Mypyramid.gov profile
8
Written summary including dietary goals
9
Meal Planning (2 Meals)
10-11
Body Comp
12
Four Components of Fitness + Scores
13
Fitness Plan
14
Cardio Component
Cardio Fitness Worksheet
15
THE BEAT GOES ON
16
Muscular Strength
Component
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
Food and Beverages
Amount
Lunch
Dinner
Day 2
Time
Breakfast
Lunch
Dinner
Day 3
Time
Breakfast
Food and Beverages
Amount
Food and Beverages
Amount
Lunch
Dinner
Day 4
Time
Breakfast
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 Calories Fat Calories Breakfast Morning Snack Lunch Afternoon Snack Dinner TOTAL Calories % of Fat Calories Total 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 Calories Fat Calories Breakfast Morning Snack Lunch Afternoon Snack Dinner TOTAL Calories % of Fat Calories Total Fat Calories Name_____________________________
Period____________________________
Body Composition Record Sheet
“Fitness for Life” book needed
Body Measurements
Pg. 249-250
Males
Waist_____________
Females
Hip______________
Weight___________
Height___________
% Body Fat___________
Body Mass Index
% Body Fat___________
Pg. 81
Height______________
Weight_____________
Body Mass Index #___________________
CHART 5.2 Fitness Rating _____________________
Skinfold Measurements
Pg. 226
Tricep Skinfold__________________
Calf Skinfold_____________________
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
Push-ups
Healthy Zone
(Yes/No)
Current Score
Final Score
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
Shoulder Stretch
R/L
Healthy Zone
(Yes/No)
Current Score
Final Score
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? ______________________