Few Pages on this Essay 2
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C5C6C7questions.docxC5
Objective:
· Analyze an aspect of your diet utilizing one (1) of the following online tools.
#1 - Fast Food Facts
Analyze the typical meal you would eat at your favorite fast food restaurant. You can go to the Fast Food Nutrition Facts at http://fastfoodnutrition.org (Links to an external site.) and use the online database to analyze your food items, or you can ask the fast food establishment for their nutrient information handout. Then play around with different "healthier" food choices at that same fast food establishment. Describe how you could make healthier fast food choices. You should submit :
1. The name of the fast food restaurant
2. The food items you would normally order
3. The number of calories and the grams of fat in each item you would normally order
4. The "healthier" food items you would now choose
5. The number of calories and the grams of fat in each of the "healthier" items
6. And a one paragraph summary
C6
Objective:
· Assess your body weight, shape, and size and discuss whether you are at increased risk for diseases associated with excess body fat.
Steps:
In this assignment, you will use several quantitative techniques to evaluate your body shape, size and fat. Then, you will qualitatively summarize the results, your opinion of the usefulness of the techniques to evaluate the status of your health and wellness, and discuss whether you are at increased risk for any specific diseases associated with excess body weight.
· Body Mass Index (BMI)
· Waist Circumference (WC)
· Waist Circumference to Hip Ratio (WHR)
· Waist to Height Ratio (WHtR)
· % Body Fat
2. Perform EACH of the following assessments on yourself, record your numbers, AND provide an interpretation of each number (what does the number mean?). Your assignment should include:
1. Your Height in inches -> Use 5’5inches here.
2. Your Body Weight in pounds - > Use 150Lbs here.
3. Your Body Mass Index (BMI); and what the BMI number means.
4. Your Waist Circumference (WC); and it's interpretation. Use 34in here.
5. Your Waist Circumference to Hip Ratio (WHR); and what your ratio says about your fat distribution.
6. Your Waist Circumference to Height Ratio (WHtR); and what this simple screening tool says about your fat level.
7. Your % Body Fat if available. As measured by any Body Composition Assessment Method (see text Figure 6.5 for examples) that you may have access to. If you do not have access to any body composition assessment method at home such as a a scale with built-in bioelectrical impedance, or a method at your gym or doctor's office, then simply write "Not Available" for the % Body Fat evaluation technique.
3. After you have determined your numbers for each of the assessment techniques and determined what each of the numbers means, consider them as a whole - Do you think these techniques give a "fair" representation of your body composition? Why or why not?
4. Do you think these techniques give a "fair" evaluation of the health risks associated with your body composition? Explain.
5. As usual, type your assignment up in a word processing program. Save your file onto your computer
C7 FITT Assignment
Objective:
· Design an effective fitness program for yourself.
Steps:
Submit responses to following questions:
1. Both the CDC and ACSM recommend that adults engage in moderate-intensity physical activities for AT LEAST 30 minutes on most days of the week. It is recommended that children engage in at least 60 minutes per day. Are you currently engaging in the recommended amount of exercise for the improvement of overall health and cardiovascular improvement? Are you ready to become more active?
2. Cardiorespiratory fitness is an important component of fitness, particularly for cardiovascular health and caloric expenditure. To determine the appropriate intensity at which you should be performing cardiorepiratory fitness exercises to maximize your cardiovascular benefits, you can use any of the following tools: *Target Heart Rate training zone (THRZ);
*Rating of Perceived Exertion (RPE) Scale;
*The "Talk Test;"
* You can use the target heart rate calculator at the American Council on Exercise (ACE) website at https://www.acefitness.org/education-and-resources/lifestyle/tools-calculators/heart-rate-zone-calculator (Links to an external site.)
*You can also use the target heart calculator at the American Cancer Society website at http://www.cancer.org/docroot/PED/content/PED_6_1x_Target_Heart_Rate_Calculator.asp (Links to an external site.) .
***What is your THRZ?? What intensity measurement do you prefer to use when performing exercises to enhance your cardiorespiratory endurance?
3. What does FITT stand for?
4. Utilizing the FITT Principle acronym - Design an exercise program for yourself. Be sure to address Cardiorespiratory Endurance, Muscular Fitness, and Flexibility. A complete response will apply the FITT principle to EACH of these.
5. Save your file onto your computer.
