Application of Number, Level 2
Introduction
In this project I am going to assess and summarise my health, diet and fitness. This
will reveal if I am leading a healthy lifestyle. I am going to do this by;
1) Calculating my Body Mass Index (BMI)
2) Completing 10 minutes of exercise in the gym and recording my heart rate per
minute. Then I will record my resting heart rate per minute for 5 minutes.
3) Recording what I eat for 2 days and calculating the mean recommended daily
allowances (RDA) of my sample.
I will then compare my own results to that of my class. I will do this by;



Creating graphs
Written analysis
Calculating averages
I will then assess whether I have a balanced diet based on my calorie count diary. I
will also measure the gym and all of the equipment to make an assessment on whether
it is adequate for improving peoples’ fitness’s.
Finally I will summarise and evaluate my project.
Application of Number, Level 2
Research
What is Body Mass Index?
The Body Mass Index (BMI) is a tool that can be used to tell how healthy a person's
weight is. You can use the BMI to find out if you're a healthy weight for your height.
The BMI weight ranges, as set out by the World Health Organisation (WHO), are
outlined below.





If your BMI is less than 18.4, you're underweight for your height.
If your BMI is between 18.5 and 24.9, you're an ideal weight for your height.
If your BMI is between 25 and 29.9, you're over the ideal weight for your
height.
If your BMI is between 30 and 39.9, you're obese.
If your BMI is over 40, you're very obese.
If you have a BMI of over 25, you need to think about losing weight because you
have an increased risk of developing serious health problems, such as heart disease,
diabetes, and several forms of cancer.
Health Risks Related to a High BMI
The reason the BMI is used for screening the health of the general population is due to
the strong correlation between being overweight or obese and having health problems,
chronic disease and premature death. People who are overweight or obese have an
increased risk for the following health conditions:







Hypertension
Type 2 diabetes
Coronary heart disease
Stroke
Osteoarthritis
Some cancers
Sleep apnea and respiratory problems
Obesity
Obesity is a medical condition in which excess body fat has accumulated to the extent
that it may have an adverse effect on health, leading to reduced life expectancy and or
increased health problems. Body mass index (BMI), which compares weight and
height, is used to define a person as overweight (pre-obese) when their BMI is
between 25 kg/m2 and 30 kg/m2 and obese when it is greater than 30 kg/m2.
Obesity is associated with many diseases, particularly heart disease, type 2 diabetes,
breathing difficulties during sleep, certain types of cancer, and osteoarthritis. Obesity
is most commonly caused by a combination of excessive dietary calories, lack of
physical activity, and genetic susceptibility, though a limited number of cases are due
solely to genetics, medical reasons or psychiatric illness.
Application of Number, Level 2
The primary treatment for obesity is dieting and physical exercise. If this fails, antiobesity drugs may be taken to reduce appetite or inhibit fat absorption. In severe
cases, surgery is performed or an intragastric balloon is placed to reduce stomach
volume and or bowel length, leading to earlier satiation and reduced ability to absorb
nutrients from food.
Obesity is a leading preventable cause of death worldwide, with increasing prevalence
in adults and children, and authorities view it as one of the most serious public health
problems of the 21st century. Obesity is stigmatized in the modern Western world,
though it has been perceived as a symbol of wealth and fertility at other times in
history, and still is in many parts of Africa.
Application of Number, Level 2
Calculating My BMI
I have calculated my height and weight in metric units. I will now convert my height
into metres because the formula for BMI for height is in metres. I will then calculate
my BMI. I will also calculate my BMI using the imperial formula.
BMI Metric Formula = Weight (Kg) / Height ² (m²)
Classifications of Weight
Conversion
Height = 177 cm
177 ÷ 100 = 1.77 m
Calculating my BMI - Metric
Height = 1.77 m
Weight = 55.1 kg
BMI
BMI
= 55.1 / (1.77 × 1.77)
= 55.1 / 3.1329
= 17.5875387
= 17.6
From the BBC website
Check for accuracy
Weight
= BMI × height²
= 17.6 × 1.77²
= 17.6 × 3.1329
= 55.1 kg (Correct)
BMI Imperial Formula
Weight (lb) / height2 (in) x 703
Conversions
Weight = 55.1 kg
55.1 × 2.20462262 = 121.4 lbs
Height = 177 cm
177 × 0.393700787 = 69.7 in
Calculating my BMI – Imperial
Height = 69.7 in
Weight = 121.4 lbs
The lines I have added to the graph above
indicate my weight level, which is
underweight, based upon my height and
weight. This does not give me a general
indication of my health because I need to
take my diet into account. However, it does
suggest that my diet may not be balanced as
my calorie intake may be too low, explaining
why I am underweight.
Application of Number, Level 2
BMI
BMI
= 121.4 / (69.7 × 69.7) × 703
= 121.4 / 4858.09 × 703
= 0.02498924 × 703
= 17.5674357
= 17.6
Check for accuracy
Weight
= BMI × height² ÷ 703
= 17.6 × 69.7² ÷ 703
= 17.6 × 4858.09 ÷ 703
= 121.4 lbs (Correct)
Application of Number, Level 2
Comparing My Results to the Rest of the Class
My BMI was 17.6 which were relatively low compared to the rest of the class, with
just one other person below my BMI. My resting heart rate was 64 BPM (Beats per
Minute), which was the average BPM in the class. The results for the class were what
we expected, considering the height and weight differences within the class.
Calculating Percentages
Category of
Weight
Underweight
Healthy Weight
Overweight
Obese
Number of
Students
2
2
3
0
Percentage of class Underweight
2 ÷ 7 = 0.28
0.2857 × 100 = 28.57
= 29%
Percentage of class Healthy Weight
2 ÷ 7 = 0.28
0.2857 × 100 = 28.57
= 29%
Percentage of class Overweight
3 ÷ 7 = 0.42
0.4285 × 100 = 42.8
= 43%
Percentage of class Obese
I will not be calculating the percentage of the class which is Obese because based on
the results, nobody in the class is Obese.
Calculation for Pie Chart
360° / 7 students
= 51.42
Underweight
= 2 × 51.42
= 102.84
= 103°
Healthy Weight
= 2 × 51.42
= 102.84
Application of Number, Level 2
= 103°
Overweight
= 3 × 51.42
= 154.26
= 154°
Check for accuracy
103 + 103 + 154 = 360 (Correct)
Categories of Weight
Obese
0%
Overweight
43%
Underweight
Underweight
29%
Healthy Weight
Overweight
Healthy Weight
29%
Obese
This pie chart illustrates the categories of weight of the class. Less than 30% of the
class are at a healthy weight and over 40% of the class are overweight. However,
these results only display the weight ranges of boys because there are no girls in our
class. If there were any girls’ results in this pie chart we could expect to see a more
varied range of results due to the differences in height and weight between boys and
girls.
Calculating the Mean BMI for the class
Name
Sam
Ryan
Liam
Isaac
Rhys
Richard
Michael
BMI
27.6
21.9
21.8
27.4
17
26.1
17.6
27.6 + 21.9 + 21.8 + 27.4 + 17 + 26.1 + 17.6 = 159.4
159.4 ÷ 7 = 22.8
Class results compared to National Average
Application of Number, Level 2
The average BMI for the UK is 25.4. Our results show that only 3 people in the class
are above the National Average, with the remaining 4 people below the National
Average. These results indicate that I am underweight for my height. This does not
mean that I am unhealthy, but it does suggest that my diet may not be balanced. I
consider the measurements for calculating BMI as valuable because it clearly
indicates the general state of your health and also raises awareness for people who are
not eating a balanced diet.
Application of Number, Level 2
Research
Heart Rate
Heart rate is the number of heartbeats per unit of time - typically expressed as beats
per minute (bpm) - which can vary as the body's need for oxygen changes, such as
during exercise or sleep. The measurement of heart rate is used by medical
professionals to assist in the diagnosis and tracking of medical conditions. It is also
used by individuals, such as athletes, who are interested in monitoring their heart rate
to gain maximum efficiency from their training.
Heart rate is measured by finding the pulse of the body. This pulse rate can be
measured at any point on the body where an artery's pulsation is transmitted to the
surface - often as it is compressed against an underlying structure like bone - by
pressuring it with the index and middle finger. The thumb should not be used for
measuring another person's heart rate, as its strong pulse may interfere with
discriminating the site of pulsation. Some commonly palpated sites include:





The neck
The wrist
Behind the knee
On the inside of the elbow
Near the ankle joint.
Recovery Heart Rate
This is the heart rate measured at a fixed (or reference) period after ceasing activity;
typically measured over a 1 minute period. Training regimes sometimes use recovery
heart rate as a guide of progress and to spot problems such as overheating or
dehydration. After even short periods of hard exercise it can take a long time (about
30 minutes) for the heart rate to drop to rested levels.
Resting Heart Rate
Resting heart rate is a person's heart rate when they are at rest: awake but lying down,
and not having immediately exerted themselves. Typical healthy resting heart rate in
adults is 60–80 bpm, with rates below 60 bpm referred to as bradycardia and rates
above 100 bpm referred to as tachycardia.
Heart Rate Abnormalities
Tachycardia
Tachycardia is a resting heart rate more than 100 beats per minute. This number can
vary as smaller people and children have faster heart rates than average adults.
Bradycardia
Bradycardia is defined as a heart rate less than 60 beats per minute although it is
seldom symptomatic until below 50 bpm when a human is at total rest. Trained
Application of Number, Level 2
athletes tend to have slow resting heart rates, and resting bradycardia in athletes
should not be considered abnormal if the individual has no symptoms associated with
it. Again, this number can vary as children and small adults tend to have faster heart
rates than average adults.
Application of Number, Level 2
Heart Rate During and After Exercise
Time 1
HR
2
3
4
5
6
7
8
9
10
11
12
13
14
15
155 172 180 182 183 183 184 187 190 191 175 160 154 153 145
This table displays my heart rate which was recorded every minute during a 10 minute
exercise on the treadmill in the gym. The results displayed from the eleventh minute
show my resting heart rate after the exercise for five minutes.
Graph for pulse rate during and after exercise
I have attached a graph displaying my pulse rate during and after the exercise. During
the first minute my pulse naturally increases dramatically due to the beginning of the
exercise. It then gradually evens out, remaining at a constant rate before significantly
decreasing due to the end of the exercise and the resting pulse rate. My pulse reaches
a high number suggesting that I am not very fit; it is then quite slow to recover, also
suggesting that my fitness levels are not very high.
Calculation for my average exercising heart rate
155 + 172 +180 + 182 + 183 + 183 + 184 + 187 + 190 + 191 = 1807
BPM = Beats Per Minute
1807 / 10 = 180.70
= 181 BPM
Calculation for my average resting heart rate
175 + 160 + 154 + 153 + 145 = 787
787 / 5 = 157.40
= 157 BPM
Maximum Heart Rate
My maximum heart rate for this exercise was 191 BPM.
Aerobic Training Zone
The table, to the right, displaying the
Heart Rate Zones indicates that the
Aerobic Training Zone is 70-80% of
maximum heart rate. My average
exercising heart rate of 181 BPM does
not land in the Aerobic Training Zone.
To ensure I am working aerobically I
will need to go walking, biking,
Application of Number, Level 2
jogging or swimming on a regular basis. I need to exercise 4-5 times a week to
improve my fitness and then this can be reduced to 3 times a week to maintain my
level of fitness.
It is important to work aerobically because in addition to cardiovascular benefits,
other benefits of aerobic exercise include:

Control of body fat. (Aerobic exercise in conjunction with strength training
and a proper diet will reduce body fat.)

Increased resistance to fatigue and extra energy.

Toned muscles and increased lean body mass.

Decreased tension and aid in sleeping.

Increased general stamina.

Psychological benefits - exercise improves mood, reduces depression and
anxiety.
Cumulative Frequency
Time
Frequency
Cumulative Total
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
155
172
180
182
183
183
184
187
190
191
175
160
154
153
145
155
155 + 172
327 + 180
507 + 182
689 + 183
872 + 183
1055 + 184
1239 + 187
1426 + 190
1616 + 191
1807 + 175
1982 + 160
2142 + 154
2296 + 153
2449 + 145
Cumulative
Frequency
155
327
507
689
872
1055
1239
1426
1616
1807
1982
2142
2296
2449
2594
This table displays the calculations I have done to calculate the cumulative frequency
of the pulse rates. I have also calculated the median, upper and lower quartiles which
can be seen on the graph I have attached to this activity.
Application of Number, Level 2
Research
What is a healthy or balanced diet?
A healthy diet is one that helps maintain or improve health. It is important for the
prevention of many chronic health risks such as: obesity, heart disease, diabetes, and
cancer.
A healthy diet involves consuming appropriate amounts of all nutrients, and an
adequate amount of water. Nutrients can be obtained from many different foods, so
there are a wide variety of diets that may be considered healthy diets.
A well-balanced diet includes food from the five main food groups. These are:





bread, cereal (including breakfast cereals) and potatoes (starchy foods),
fruit (including fresh fruit juice) and vegetables,
meat and fish,
milk and dairy foods, and
Fat and sugar.
Most people should be eating three main meals a day. Most people need to eat more
starchy foods and more fruit and vegetables, as well as reduce their fat intake, drink
less alcohol and eat less salt. Look for labels that say food is low in fat (particularly
saturated fat), low in salt and sugar-free.
Fruit and vegetables are packed with vitamins and minerals, low in calories and high
in fiber. Eating lots of fruit and vegetables keeps the heart and body healthy. They are
also an ideal alternative to eating crisps and chocolate as snacks between meals.
Aerobic Exercise and Anaerobic Exercise
Aerobic exercise is physical exercise that intends to improve the efficiency of the
cardiovascular system in absorbing and transporting oxygen. Aerobic means "with
oxygen", and refers to the use of oxygen in the body's metabolic or energy-generating
process. Many types of exercise are aerobic, and by definition are performed at
moderate levels of intensity for extended periods of time.
Aerobic exercise and fitness can be contrasted with anaerobic exercise, of which
strength training and weight training are the most salient examples. The two types of
exercise differ by the duration and intensity of muscular contractions involved, as
well as by how energy is generated within the muscle. Initially during aerobic
exercise, glycogen is broken down to produce glucose, which then reacts with oxygen
(Krebs cycle) to produce carbon dioxide and water and releasing energy. In the
absence of these carbohydrates, fat metabolism is initiated instead. The latter is a slow
process, and is accompanied by a decline in performance level. This gradual switch to
fat as fuel is a major cause of what marathon runners’ call "hitting the wall".
Anaerobic exercise, in contrast, refers to the initial phase of exercise, or to any short
burst of intense exertion, in which the glycogen or sugar is respired without oxygen,
Application of Number, Level 2
and is a far less efficient process. Operating anaerobically, an untrained 400 meter
sprinter may "hit the wall" short of the full distance.
Aerobic exercise comprises innumerable forms. In general, it is performed at a
moderate level of intensity over a relatively long period of time. For example, running
a long distance at a moderate pace is an aerobic exercise, but sprinting is not. Playing
singles tennis, with near-continuous motion, is generally considered aerobic activity,
while golf or two person team tennis, with brief bursts of activity punctuated by more
frequent breaks, may not be predominantly aerobic. Some sports are thus inherently
"aerobic", while other aerobic exercises, such as fartlek training or aerobic dance
classes, are designed specifically to improve aerobic capacity and fitness.
Recommended Daily Allowances (RDA)
The term Recommended Daily Allowances (RDA) refers to the amount of each
nutrient that a person should consume per day in order to remain healthy. It is of
course highly important to eat a balanced diet consisting of essential nutrients. In what
quantities should you eat these vitamins and minerals though? The Recommended
Daily Allowances (RDA) for each is stated for children and adults and refers to both
genders. Similar to Recommended Daily Allowances (RDA) is the dietary reference
intake (DRI). Also, Adequate Intakes (AI), Estimated Average intakes (EAR) and
Tolerable Upper Limits (UL) are available for you to read and decide upon the
implications for you.
DRI is slowly becoming more and more widely accepted by nutritionists and medical
professional alike and are expected to replace Recommended Daily Allowances
(RDA) soon. There are varieties of vitamins and minerals that we consume. These
include fat soluble vitamins, water soluble vitamins and amino acids.
If you exceed the RDA of certain fat soluble vitamins and minerals such as vitamin A
which is stored in the liver, you can actually experience health issues that relate to this
particular nutrient. Such problems may include liver damage. Water soluble vitamins
and minerals such as vitamin C which dissolves in water and therefore is not stored
within the body can be taken in much higher quantities than fat soluble nutrients as
they are removed from the body on a daily basis.
It is equally important to realise that a high intake of fruits and vegetables can provide
you with all of the antioxidants that you require each day to help your body to
detoxify itself against the threat of free radicals and the damage that is associated with
them on your cells. Consuming adequate quantities of such foods and nutrients that
they contain and prevent arterial damage which can also help to prevent heart attacks
and strokes. Too much however can actually harm your arteries and cause you health
issues so it is important to avoid consuming too much.
Robert B. Taylor in ‘Family medicine: principles and practice’ states that ‘To lose
weight, it is necessary to reduce caloric intake below levels needed to maintain weight
or to increase caloric needs through physical activity’. He has also added a table
displaying the ‘Recommended daily calorie intake’, which I have used in the Calorie
Count Diary section.
Application of Number, Level 2
Calorie Count Diary
In order for me to obtain fair results for this section of the data collection I have
decided to record my calorie intake for a weekday and weekend day. I have decided to
record my calorie intake on a weekend day because most people eat more on the
weekend and the food they eat is not very healthy.
Day 1 – Wednesday
Breakfast
Dinner
Snacks
Drinks
TOTAL
Kcal
‘Bran Flakes’ cereal with 305
skimmed milk
Mug of Tea (approx 270 29
ml)
Tuna and Mayonnaise 535
Baguette
Orange Juice (approx 200 88
ml)
Kit Kat
106
Mug of Tea x 2
58
1121
Day 2 - Saturday
Breakfast
Dinner
Snacks
Drinks
‘Bran Flakes’ cereal with
skimmed milk
Orange Juice (approx 200
ml)
Cheeseburger
Can of coke
Cheese and Onion Crisps
Minstrels
Mug of Tea (approx 270
ml)
TOTAL
Calculating my calorific intake
Day 1
305 + 29 + 535 + 88 + 106 + 58 = 1121
Day 2
305 + 88 + 379 + 139 + 184 + 209 + 29 = 1333
Calculating the mean for the 2 days
Kcal
305
88
379
139
184
209
29
1333
Application of Number, Level 2
(1121 + 1333) / 2
= 1227 cal
I should be consuming approximately 2000-2800 calories per day as indicated in both
table 8.7 below and the table for RDA for Food and Nutrients; however my intake is
lower than this recommended amount. My percentage of RDA I am actually
consuming is:
(1227 / 2800) × 100 = 44% of RDA
Table 8.7 from Robert B.
Taylor ‘Family medicine:
principles and practice’
Check for accuracy
Sum of calories = 2454 ÷ 2 = 1227 (Correct sum)
Analysis
RDA For Food and Nutrients
Just focusing on calorific intake is too simple a
measurement for dietary intake because we consume
more than just calories in our diet. We need to
consider the other types of ingredients in the food
we eat, which is indicated in the table, to the right,
for RDA for Food and Nutrients.
To ensure a balanced diet is achieved, it is essential
that we eat the recommended amount of food from
the five main food groups which are displayed in my
research on ‘What is a healthy or balanced diet?’ this
also highlights the health risks associated with an
unhealthy diet.
Focusing on my Calorie Count Diary, it is clear that I am not eating a balanced diet on
either day. This is because I am not eating the recommended food from the five main
food groups.
Food labelling allows us to see what nutrients are contained in the food we eat. By
reading the labels we can achieve a balanced diet because we eat food which contains
the correct levels of nutrients recommended for a balanced diet.
Application of Number, Level 2
Summary and Evaluation
By calculating my BMI and collecting my class’s BMI’s, I have found that BMI was
the second lowest at 17.6. The BMI’s in the class were relatively varied which is
possibly due to the differences in everybody’s exercising. Except for the two people
who were underweight, which included me, everyone in the class has a good weight,
indicating a balanced diet accompanied by regular exercise.
My pulse rate during and after the exercise suggests that my fitness is not very good,
which is mainly due to a lack of sufficient exercise. My calorie intake was also below
the recommended amount and suggests that I am not consuming a balanced diet.
However, I have identified how I can improve my fitness and diet.
I can improve my fitness by exercising up to 5 times a week then reduce this to 3
when I have achieved my desired level of fitness, which is indicated in my research. I
can eat a balanced diet by eating food from the 5 main food groups which is also
indicated in my research. I can also use the benefit of food labelling to see what
nutrients I am consuming.
To improve my project I could increase the sample sizes by possibly joining the key
skills classes together. I could also increase the number of days in my calorie count
diary by recording what I eat for up to 5-7 days.
Bibliography
Books
Taylor, R.B. Family medicine: principles and practice. 2003.
Websites
http://www.runningforfitness.org/calc/hrzones.php
http://k2.kirtland.cc.mi.us/~balbachl/aeroprin.htm
http://en.wikipedia.org/wiki/Aerobic_exercise
http://en.wikipedia.org/wiki/Heart_rate
https://www.purelifestyle.co.uk/Article.aspx?Id=37
http://www.slimming.co.uk/eating/vitamins/rda.htm#
http://www.nhs.uk/chq/Pages/1127.aspx?CategoryID=51&SubCategoryID=166
http://en.wikipedia.org/wiki/Healthy_diet
http://news.bbc.co.uk/1/hi/health/5297790.stm