personal nutrition unit. assessing fitnessgram scores and setting personal fitness goals
TRANSCRIPT
Personal Nutrition Unit
ASSESSING FITNESSGRAM SCORES AND
SETTING PERSONAL FITNESS GOALS
Bell Work
What is the purpose of fitness testing?What is a “fit zone” or “healthy heart
zone”? Why are these “zones” important?
Why is it important to know what your fitness test results mean?
Retrieve your “Fitness Portfolio” from the front table.
AgendaBell Work
Assessing Fitnessgram Scores
Setting Goals
BMI
What is the purpose of fitness testing?
We can use our fitness test scores to compare
ourselves to other students our age and also determine
where we fall in the “Healthy Heart” range.
We can also use our fitness test scores to set goals for ourselves so that we can continue to maintain or
improve our level of fitness.
What do my fitness scores mean?
Fit Zone Max Scores
Male Female Male Female
Pacer 32 23 72 72
Sit and Reach
8 10 12 12
Pull-ups 4 2 - -
Trunk Lift 9 9 12 12
Push-ups 12 7 25 25
Curl-ups 40 32 70 70
B.M.I. 15.8-22 16.9-24 - -
Fitness Components1. Body Composition
2. Muscular Strength◦ How much?
3. Muscular Endurance◦ How long?
4. Flexibility◦ Range of Motion
5. Cardiovascular or Cardio-respiratory Endurance
◦ Ability of heart and lungs to pump blood and oxygen to muscles
Curl-ups, Push-ups,
Flexed Arm Hang
Pull-ups
Trunk Lift, Shoulder
Stretch, and Sit and
Reach
Pacer
B.M.I. and Body Fat %
Things to Remember When Setting Fitness Goals…
• Start Small• Be Realistic• Plan Ahead • Get
Personal
Body Mass Index (B.M.I)B.M.I. stands for Body Mass Index
which is a measurement that allows you to assess your body size, taking your height and weight into account.
Your B.M.I. score is based on your weight, gender, height, and age.
How do I find my B.M.I.?Multiply your weight by 703. Next multiply your height (in
inches) times itself. Finally, divide your answer from
Step 1 by your answer from Step 2.This number is your B.M.I.Locate chart on page 262 in your
text book and find what range your B.M.I. falls under.
ExampleA fifteen year old girl who is 5’7” and
weighs 140 lbs.
Is the B.M.I. always accurate?
For most people, the B.M.I. is an accurate indicator of your health and
appropriate weight. However, for some people it is NOT. What other
factors should be taken into account?
CHAPTER 11, LESSON 1,PAGES 260-265
“MAINTAINING A HEALTHY WEIGHT”
Bell WorkWhy do you think it is important
that we maintain a “healthy” weight?
Is “healthy” weight the same for everyone?
What factors do you think influence a person’s “healthy” weight?
AgendaBell Work
Notes
Energy EquationWeight Gain Weight
MaintenanceWeight Loss
Energy Consumed (calories from food
and drink) > Energy Expended (calories burned
from exercise and everyday activities)
Energy Consumed (calories from food
and drink) = Energy Expended (calories burned
from exercise and everyday activities)
Energy Consumed (calories from food
and drink) < Energy Expended (calories burned
from exercise and everyday activities)
SERVINGS VS. PORTIONS
Bell WorkDefine serving size.
Define portion.
Which do you think is usually larger – portions or servings?
How many calories should YOU be eating every day?
Serving SizesFood Group Daily Servings Serving Size Examples
Fruit 1 – medium fruit
1 cup – juice
Vegetables 1 cup – salad1 cup – juice
Milk 1 cup – yogurt or milk
1 slice – cheese
Meat and Beans
2 T – peanut butter
4 oz. – meat
Grains 1 slice – bread½ - bagel
Fats, Sweets, and Oils
Limited
Prediction EssayContent A basic understanding of the concepts: nutrition, food pyramid, calories,
empty-calorie foods, nutrients, nutrition guidelines, etc. (Chapter 10, pages 232-251)
A prediction about how much and how well you eat using the above concepts as indicators. (For example: I predict that I might be missing some of the daily recommendation for protein because I am a vegetarian. I tend to eat a lot of empty-calorie foods because they are often convenient and I am very busy playing football. I tend to eat a lot because I am growing and also because I am very active, therefore, I predict that it will balance out.)
An explanation for the food choices that you make or that are made for you. (For example: culture, time, working parents, picky eater, culture, emotional, etc.)
Do you eat better during the week or on the weekend? Why do you think that this is the case?
Criteria Typed Double spaced 12 point font Spelling and Grammar (follows 7th grade English and Writing standards) Complete thoughts and ideas
Food Log3 Days (2 Weekdays, 1 Weekend
Day)Write Down EVERYTHING you eat
and drink on those days – breakfast, lunch, dinner, snack, etc.
Record all activities and exercise that you do on those days too.
Be specific – record approximate amounts and servings