Project 3: Introduction to Human Nutrition

Name_________________________

INTRODUCTION TO EXERCISE AND FITNESS

BACKGROUND INFORMATION

Fitness is extremely important to our overall health. There are innumerable benefits to exercise! Exercise
combats and prevents chronic illnesses such as cancer, heart disease, and diabetes. Exercise improves
your mood. People who exercise regularly have a greater chance of maintaining a healthy body weight.
Exercise gives you more energy throughout the day and helps you sleep better. Many people feel that all
they need to do is run around for a while. However, there are 5 components to fitness that each person
should be aware of and make sure they meet those goals: cardio respiratory endurance, muscle strength,
muscle endurance, flexibility and body composition. A truly fit person is fit all of these areas.

Before you begin, briefly describe each component of fitness.

1.

2.

3.

4.

5.

PART 1:
Using the guidelines in Chapter 11 on Fitness, design fitness regimes for the following people. Take
into consideration their age, abilities, time constraints and needs.

Bill is a busy 35 year old married father of three. He used to lift weights 3x/week but now can fit in 1-2x
if he is lucky. He plays basketball one evening a week but would like to increase his overall physical
endurance. He would like to work out but feels it takes away from his family. He would like to combine
physical activity with family time. What would you recommend?

Susan is an active single woman. She runs on her treadmill 4x/week, does a strength training video
3/week, and stretches on her own after every workout. She likes to be in shape but skips exercise

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 Project 3: Introduction to Human Nutrition
Name_________________________
occasionally out of boredom. Her monotonous routine has become very boring. What would you
recommend?

PART 2:
You will complete a self evaluation and exercise assessment and create your own individual exercise
program.

A. To begin, describe your current exercise regime taking into account cardio respiratory
endurance, muscle strength and endurance, as well as flexibility.

B. Body composition: Make a list of your important body numbers.

height:

weight:

waist circumference:

What shape are you?

apple (heavier around the middle) or pear (heavier around the hips)

EER: (calculation in textbook)

BMR: (60% EER)

What do the above numbers tell you about your risk for cardiovascular disease and your overall physical
health?

C. Fitness self assessment

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 Project 3: Introduction to Human Nutrition
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Cardiovascular Endurance

This test is designed to measure your cardiovascular endurance. Using a 12 inch high bench (or a
similar sized stair in your house), step on and off for three minutes. Step up with one foot and then the
other. Step down with one foot followed by the other foot. Try to maintain a steady four beat cycle. It's
easy to maintain if you say "up, up, down, down". Go at a steady and consistent pace.

At the end of three minutes, remain standing while you immediately check your heart rate by
taking your pulse for one minute. (Your pulse can be found along the side of your neck or on the inside
of the wrist on the thumb side. Count the number of beats in a minute and compare those with the table
below.)

Three-Minute Step Test (Men)

Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent <79 <81 <83 <87 <86 <88
Good 79-89 81-89 83-96 87-97 86-97 88-96
Above Average 90-99 90-99 97-103 98-105 98-103 97-103
Average 100-105 100-107 104-112 106-116 104-112 104-113
Below Average 106-116 108-117 113-119 117-122 113-120 114-120
Poor 117-128 118-128 120-130 123-132 121-129 121-130
Very Poor >128 >128 >130 >132 >129 >130
Three-Minute Step Test (Women)
Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent <85 <88 <90 <94 <95 <90
Good 85-98 88-99 90-102 94-104 95-104 90-102
Above Average 99-108 100-111 103-110 105-115 105-112 103-115
Average 109-117 112-119 111-118 116-120 113-118 116-122
Below Average 118-126 120-126 119-128 121-129 119-128 123-128
Poor 127-140 127-138 129-140 130-135 129-139 129-134
Very Poor >140 >138 >140 >135 >139 >134

RESULT:

Flexibility Test

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 Project 3: Introduction to Human Nutrition
Name_________________________
First, set up: Place a yardstick or a measuring tape on the floor, and then lay down some tape at
the 15-inch mark. You'll sit with your feet about 12 inches apart, heels touching the tape at the 15-inch
mark, with the 0-inch mark of the yardstick between your legs. (In other words, if you're able to reach
precisely to your heels, your final reading would be 15 inches.) Then, do some light stretching—the
marvelous thing about flexibility is that even a bit of it goes a long way, so preparing for the test will help
provide a truer gauge of your body's abilities. Try reaching toward the floor with your back straight, and
then rounded; if you're unable to reach the ground, lay your hands on your slightly bended knees, and go
as far forward as is comfortable.

Now, for the test: Take your seat on the floor, with the yardstick between your legs. Gently pulse
forward a few times, reaching as far as possible without discomfort; at your maximum distance, hold for a
moment, look at the ruler between your legs and remember the distance covered.

How Did You Do?

Performance Men Women
Superior 20 1/2 to 23 inches 23 to 24 1/2 inches
Excellent 17 1/2 to 20 inches 18 1/2 to 19 1/2 inches
Good 15 1/2 to 17 inches 18 1/2 to 19 1/2 inches
Fair 13 1/2 to 15 inches 16 1/2 to 18 inches
Poor 10 1/2 to 13 inches 14 1/2 to 16 inches
Very Poor 7 to 10 inches 12 1/2 to 14

RESULT:

Balance Test
Often overlooked by everyone except gym teachers, balance is a key component of overall
physical fitness—explicitly, say, when you're in a yoga class working on tree or a similar pose. But
balance has a more implicit role in most all sports, where a lack of it will unnecessarily complicate
tossing a tennis ball for your serve, making a difficult catch, or maneuvering your way up a rock wall.
This test is maybe a little more challenging than it might first look. You'll need a stopwatch and a
clean floor that isn’t slippery. (A partner to start the stopwatch would be ideal.) Take off your shoes and
put your hands on your hips. Raise one knee and place your foot against the inside of your knee on your
standing leg. Give yourself a moment to practice your balance, and then start timing yourself as you lift
your heel and balance on the ball of your foot. Stop timing if you move your hands from your hips, if
your raised leg moves out of position, or if your heel hits the floor.
Scoring: The total time in seconds is recorded. The score is the best of three attempts.

Rating Score
Excellent > 50
Good 40 - 50
Average 25 - 39

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 Project 3: Introduction to Human Nutrition
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Fair 10 - 24
Poor < 10

RESULT:

Strength Test
Nobody loves a pushup, right? They're practically a hallmark of every basic-training Army scene
—usually performed by a bunch of soldiers laboring under a brutal drill sergeant and in a torrential
downpour. Pushups don't have to be quite so punishing, though, and they're an excellent indicator of your
muscular strength.
Men and women will perform this test differently: Men will assume the full-body pushup
position, with hands shoulder-width apart, back straight, toes on the ground. Women, meanwhile, will
perform a "knees pushup"—identical to the men's in the upper body, but abbreviated below so that their
knees are on the ground.
Once the basic set-up is mastered, simply perform as many pushups as possible in two minutes,
keeping the back straight and, lowering the body until the chin touches the ground. Don’t let the stomach
touch, though. On the way up, be sure to completely straighten the arms—bending them so that only half
a pushup is performed is not allowed.
For Women: Pushups
Rating Age 20 - Age 30 - Age 40 - Age 50 +
29 39 49
Excellent > 43 > 40 > 36 > 32
Good 39 - 43 35 - 40 32 - 36 28 - 32
Fair 21 - 38 17 - 34 12- 31 10 - 27
Poor < 21 < 17 < 12 < 10
For Men: Pushups
Rating Age 20 - Age 30 - Age 40 - Age 50 +
29 39 49
Excellent > 80 > 73 > 66 > 58
Good 71 - 80 64 - 73 56 - 66 49 - 58
Fair 47 - 70 41 - 63 34 - 55 30 - 48
Poor < 47 <41 < 34 < 30

RESULT:

Conclusions:
Were you surprised at your scores? What do these scores say about your overall fitness?

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 Project 3: Introduction to Human Nutrition
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Based on these scores, what can you do to improve your overall fitness level?

Create a new fitness program to help you to improve your fitness. Make sure to include all 5 components
of fitness. Also, consider what you can realistically do. This is more than an assignment and should be
used as an actual work-out plan!

SUNDAY

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY