KSPE 1010
PHYSICAL FITNESS
VALDOSTA STATE UNIVERSITY
DEWAR COLLEGE OF EDUCATION
DEPARTMENT OF KINESIOLOGY
&
PHYSICAL EDUCATION
HEALTH FITNESS CENTER
P.E. COMPLEX ROOM 183
TABLE OF CONTENTS
SMART GOAL SETTING ................................................................................................. 4
WORKSHEET 1 ................................................................................................................. 5
Goal Setting Worksheet .................................................................................................. 5
MEASURING EXERCISE INTENSITY ........................................................................... 6
WORKSHEET 2 ................................................................................................................. 9
Measuring Exercise Intensity Worksheet ....................................................................... 9
Rating of Perceived Exertion Scale .................................................................................. 10
Talk Test ........................................................................................................................... 10
WORKSHEET 3 ............................................................................................................... 11
Rating of Perceived Exertion Scale Worksheet ............................................................ 11
COMPONENTS OF PHYSICAL FITNESS .................................................................... 12
WARM UP – STRETCHING – COOL DOWN .............................................................. 13
CARDIOVASCULAR ENDURANCE ............................................................................ 14
WORKSHEET 4 ............................................................................................................... 16
Cardiovascular Exercise Worksheet ............................................................................. 16
Self-prescribing aerobic exercise ...................................................................................... 17
MUSCULAR FLEXIBILITY ........................................................................................... 18
The Importance of Flexibility ........................................................................................... 20
WORKSHEET 5 ............................................................................................................... 21
Muscular Flexibility Worksheet ................................................................................... 21
MUSCULAR STRENGTH AND MUSCULAR ENDURANCE .................................... 22
Women and Resistance Training ...................................................................................... 23
Exercise Selection and Exercise Type .............................................................................. 24
Weight training guidelines, key points, and safety information ....................................... 24
WORKSHEET 6 ............................................................................................................... 25
Muscular Strength/Endurance Worksheet .................................................................... 25
WORKSHEET 7 ............................................................................................................... 27
Components of Physical Fitness Worksheet ................................................................. 27
WORKSHEET 8 ............................................................................................................... 28
Components of Physical Fitness Worksheet ................................................................. 28
MUSCLES AND THEIR SCIENTIFIC NAMES ............................................................ 29
2
STRENGTH TRAINING MACHINES ........................................................................... 30
WORKSHEET 9 ............................................................................................................... 34
Muscles and Machines Worksheet................................................................................ 34
DIETARY GUIDELINES ................................................................................................ 35
Recommended daily calorie intake ................................................................................... 36
Balanced Diet .................................................................................................................... 37
Beverages contain caffeine and Alcohol........................................................................... 39
Diabetes Mellitus .............................................................................................................. 39
WORKSHEET 10 ............................................................................................................. 41
Dietary Guidelines Worksheet ...................................................................................... 41
Current Food Guide - My Plate ........................................................................................ 42
WORKSHEET 11 ............................................................................................................. 43
Daily Diet Record ......................................................................................................... 43
BODY MASS INDEX (BMI) ........................................................................................... 44
WORKSHEET 12 ............................................................................................................. 45
Body Mass Index Worksheet ........................................................................................ 45
BODY COMPOSITION ................................................................................................... 46
WORKSHEET 13 ............................................................................................................. 48
Body Composition Worksheet ...................................................................................... 48
THE KEY TO SAFE AND EFFECTIVE WEIGHT LOSS ............................................. 49
WORKSHEET 14 ............................................................................................................. 51
Fitness Evaluation ......................................................................................................... 51
SEEK RELIABLE INFORMATION ............................................................................... 52
REFERENCES ................................................................................................................. 53
3
SMART GOAL SETTING
In order for your physical fitness class to be effective, you
need to consider your personal physical fitness goals.
When creating goals, it is important that your goals be
specific, measurable, achievable, realistic, and timely.
Specific: By creating specific goals, you pinpoint the
area or areas you want to focus on, rather than just “get in
shape”. Defining goals helps you maintain motivation
throughout the duration of your progress. Specificity creates an easy way to know exactly
what you want to do.
Measurable: Goals should always be measurable. There must be a way for you to
determine whether or not you are making progress towards your goals. There are many
ways to measure your progress such as: determine your body fat percentage, record your
energy levels, compare your eating and sleeping patterns, assess your flexibility, changes
in resting heart rates and blood pressure, and measure your body weight.
Achievable: Set yourself up to succeed! Create goals you can achieve. If your goal is
weight loss, consider the 1-2 pound per week loss recommendation when creating shortterm and long-term goals.
Realistic:
It is important to set goals realistic for you. There is no reason in
comparing yourself to others. Recall what your best fitness level has been in your
lifetime. Strive to reach that level again and remain at that fitness level. Then you will
be able to set even higher goals for yourself. Be realistic about who you are and what
your body is capable of.
Timely: Set a timeframe for the goal for next week, in three months, by fifth grade.
Putting an end point on your goal gives you a clear target to work towards. In other
words, goals need to be set in a way that moves the person towards something. A goal
like “I don’t want to strike out this game” is specific, measurable, attainable and realistic
but it doesn’t accomplish anything. It is simply a way to avoid something negative.
Finally, after creating sound fitness goals, determine how you are going to
accomplish them. Think of strategies you could use to help you adhere to an exercise
program and achieve your goals. For example: come to your fitness classes, exercise at
the same time each day, find a partner, choose activities you enjoy, plan for obstacles and
create ways to avoid them.
4
WORKSHEET 1
Goal Setting Worksheet
1. In the space given below write 3 of your personal goals that are specific,
measurable, achievable, realistic, and timely.
2. In the space given below describe how you plan on achieving each of the goals you
listed above (50 words).
5
MEASURING EXERCISE INTENSITY
Taking Your Pulse
Radial Pulse:
thumb side of the
wrist at the edge of
the palm, almost at
the far edge of the
wrist; you should
feel a light pulse
Resting Heart Rate
Taking Your Own Heart Rate
First, before you calculate your target
heart rate range you must know how to
find and take your pulse and determine
your heart rate (how many times your
heart is beating in one minute). The two
most common places to find your pulse is
the carotid artery and the radial artery.
To find your pulse on the carotid artery,
draw a line from the corner of your eye
down to the top of your neck. For both
sites, use your first two fingers and very
lightly palpate the area until you feel
your pulse. Do not use your thumb as it
has a pulse of its own.
Carotid Pulse: follow
the line from the
corner of your eye,
down your jaw to your
neck; at the top of
your neck, just under
the edge of your jaw
you should feel a light
pulse
Your true resting heart rate (RHR), how many times your heart is beating each
minute at rest.
RHR can be found by taking your heart rate as soon as you wake up on your
own. You will not be able to determine your true RHR if you wake up to an alarm or a
slamming door. As soon as you wake up undisturbed, find you pulse at either the carotid
or radial artery. Use a clock with a second hand, at the beginning of the minute start
counting your heart beats beginning with zero. For example you will count 0, 1, 2, 3, 4,
etc. Count your pulse for 30 seconds and multiply it by two or count your pulse for the
entire minute. Do this on two consecutive days. The numbers you get from both trails
should be averaged for your true RHR. So how does this relate to your target heart rate
range? You will use your age and RHR in the Karvonen formula to determine your
target heart rate range.
6
First step: Measuring Resting Heart Rate
Trial 1: _____Trial 2: _____ My Resting Heart Rate is: _____
Average of Trial 1 and 2
Average Resting Heart Rate Ranges
(Your RHR may vary from this!)
70 – 80 bmp
Men:
o
Women:
75 – 85 bmp
o The more you are trained at cardiorespiratory system, the lower RHR.
The lower HR after activity, the better you are trained at cardiorespiratory system.
Second step: Calculating Target Heart Rate Range
Karvonen Formula
(220 – Age – RHR) x (Intensity) + RHR = Target Heart Rate
The American College of Sports Medicine (ACSM) recommendation for
apparently healthy adults is keep your heart rate during exercise between 50% and 85%
of your maximum heart rate (MHR) in order to remain working at an effective and safe
level.
Your MHR is equal to 220 – your age. Find your maximum heart rate.
220 – _____ =
Age
My Maximum Heart Range
Next, subtract your resting heart rate from your maximum heart rate:
MHR – RHR = HRR.
This will give you your heart rate reserve. Your heart rate reserve is the baseline
measure of beats per minute whereas your maximum heart rate is the upper limit of
beats per minute.
______ - ______ =
MHR
My Heart Rate Reserve
RHR
7
Now you are ready to determine your target heart rate (THR) range by multiplying your
HRR by the desired intensity and adding back the RHR.
HRR × Intensity* + RHR = THR
*Remember that intensity is expressed as a percentage.
If the goal is 50%, 0.50 would be the intensity when
multiplying. For example:
If the goal intensity is 65% of the Maximum Heart Rate,
HRR × 0.65 + RHR= THR at 65% of my MHR
These percentages create ranges
that the heart rate should fall
between during exercise sessions
depending upon your current fitness
level. Your target heart rate is
determined by your fitness level.
Lower levels of fitness should aim
for 50%, active adults for 60%,
recreational athletes for 70% and
competitive athletes for 80%.
When taking the pulse by hand, light activity is best. Because the heart rate begins to
drop after 10 seconds of decreased activity, counting the beats for an entire minute is not
an accurate picture of intensity. An accurate measure of intensity can be found by taking
the 10 second pulse. To calculate your 10 second pulse for your target heart rate (THR),
divide your THR by 6.
If THR was 65%, then:
THR @ 65% = 10 sec count @ 65%
6
There are other measures of intensity that do not require the use of the pulse directly.
When conditions are not conducive to taking the 10 second pulse:
 Rating of Perceived Exertion
 Talk Test
 Heart Rate Monitor
8
WORKSHEET 2
Measuring Exercise Intensity Worksheet
Pulse after waking in the morning: day 1
_____
Pulse after waking in the morning: day 2
_____
Add pulse from both days (day 1 + day 2)
_____
Divide by 2 to get your Resting Heart Rate
_____
1. Is your Resting Heart Rate within the average range for your gender?
2. If not explain why you think your Resting Heart Rate is higher or lower than normal
(25 words).
3. What can you do to get your Resting Heart Rate within the normal range?
(25 words)
9
Rating of Perceived Exertion Scale
Rate of perceived exertion or the RPE scale, is another way to determine if you
are working at an appropriate intensity level. Using this scale you rate your overall effort
during exercise.


It means how hard you feel your body is working.
It is based on the physical sensations a person experiences during
physical activity, including:
o Heart Rate
o Increased respiration or breathing rate
o Increased sweating and muscle fatigue
A subjective scale number of 12 to 16 or “somewhat hard to hard” is usually an
appropriate intensity level for an apparently healthy adult. The RPE scale is from 6 to 20,
correlating your perceived exertion with your actual heart rate. For example, if your RPE
is 12 to 14, your heart rate should be between 120 and 140 when taken manually.
Talk Test
Finally, possibly the most simplistic method of estimating the aerobic intensity
range is by using the talk test. Using the talk test method, during exercise, if you are able
to talk to yourself or a friend you are in the aerobic training zone (50 % - 85 % of MHR).
The more intense the workout, the more labored your breathing will be. Therefore the
harder it is for you to talk, the greater the intensity of your workout. The talk test is often
used because it is easy, accurate, and safe.
10
WORKSHEET 3
Rating of Perceived Exertion Scale Worksheet
The purpose of this worksheet is to calculate your heart rate in response to different
levels of activity intensity. Perform the following activities listed for the duration
indicated and take your heart rate immediately following each activity. 10 second heart
rate x 6 = BPM. Seated resting heart rate should be taken prior to any activity.
Resting Heart Rate upon waking (Worksheet 2): _______
Seated Resting Heart Rate after two minutes: _______
Activity 1: Stand erect with hands on hips, eyes open, no talking, and feet shoulder width
apart. Hold this position for 2 minutes and take heart rate.
H.R. _____
Activity 2: Walk at a moderate pace with little movement of arms. Maintain a steady
pace for 2 minutes and take heart rate.
H.R. _____
Activity 3: Perform a static push-up from a prone (on stomach) position. Hands should
be by shoulders, arms fully extended, with head up and eyes forward. Hold this position
for 1 minute and take heart rate.
H.R. _____
Activity 4: Walk very briskly with arms swinging (just short of jogging). Maintain
a steady pace for 2 minutes and take heart rate.
H.R. _____
Activity 5: Jog at 60% of maximum speed for 2 minutes and take heart rate.
H.R. _____
Activity 6: Run at 80% of maximum speed for 1 minute and take heart rate.
H.R. _____
Activity 7: Run at maximum speed (all out sprint) to exhaustion and take heart rate.
H.R. _____
Summarize your heart rate changes in response to different levels of intensity
during each of the activities (50 words).
11
COMPONENTS OF PHYSICAL FITNESS
The components of Physical Fitness can be divided into two categories:
HEALTH
SKILL
Measure general well-being.
Measure performance and skill level.





Cardiovascular Endurance
Muscular Flexibility
Muscular Endurance
Muscular Strength
Body Composition






Agility
Balance
Co-ordination
Power
Reaction Time
Speed
In compliance with the Course Objectives we will concentrate on the category of physical fitness
that is related to Health.
 There are 5 components of physical fitness, and these components represent how fit the
body is as a whole.
 Each component has a direct relationship to good health and reduces the risk of
developing diseases and illnesses related to poor health-or physical fitness.
 Each component is separate and different from the next.
o For example, people who possess exceptional cardiovascular fitness do not
necessarily have good muscular strength, and those who have good body
composition do not necessarily possess good cardiovascular endurance.
 An appropriate and regular exercise program can influence every component of health
related fitness.
o Aerobic exercise can reduce body fat (and thus improve body composition) as
well as improve cardiovascular endurance.
o Lifting weights or resistance training will develop muscular strength and
endurance (and improve body composition).
o Stretching can improve muscular flexibility.
12
WARM UP – STRETCHING – COOL DOWN
WARM UP
All activity should begin with a brief warm-up period that includes stretching the
major muscle groups.
A proper and safe warm-up should last between 5 and 8 minutes.
Your warm up should be low intensity. Plyometric, sprinting and other high
intensity activities should not be performed during the warm up.
The purpose of the warm up and stretching periods are:
1)
Increase muscle temperature and blood flow to those muscles that will be used in
the workout.
Reduces strain on the heart by slowly and gradually increasing your heart rate.
Reduces the risk of muscle tendon and ligament injury.
Improve and maintain muscle flexibility.
2)
3)
4)
WORKOUT or EXERCISE
Following chapters are concerned about this issue.
COOL DOWN
The cool down and stretching immediately following the primary conditioning
period serves four purposes:
1)
2)
Prevents blood pooling which may cause one to feel lightheaded or faint.
May reduce the severity of exercise induced muscle soreness. Appropriate
progression is best method to prevent muscle soreness.
Allows the body to dissipate heat, lowering the body temperature.
A “warm” muscle has greater extensibility than a “cold” muscle. Individuals may
notice significant gains in flexibility after exercise.
3)
4)

For special populations, like those with respiratory problems, who are pregnant,
true beginners, or elderly, the warm up and cool down are very important
regarding safety potential.
13
CARDIOVASCULAR ENDURANCE
Cardiovascular endurance is the ability to perform large muscle, dynamic, moderate to
high intensity aerobic exercise for a prolonged period of time.
Cardiovascular endurance is essentially the health of you heart and lungs, and is often
equated with aerobic fitness and is more appropriately titled cardiorespiratory fitness.
Developing and maintaining adequate levels of cardiovascular endurance though aerobic
exercise is important with regard to the capacity of performing essential daily tasks.
o Being able to carry out everyday activities such as yard work, house chores, child
care and work-related physical demands require us to have a certain amount of
cardiovascular endurance. The more aerobically fit we are, the easier we can
achieve these daily tasks.
Higher levels of cardiorespiratory fitness are associated with a lower risk of developing
heart disease, diabetes, high blood pressure, and numerous other illnesses associated
with a sedentary lifestyle. Other benefits of aerobic exercise include stronger bones
(reducing the risk of developing osteoporosis), loss of body fat (reducing risk of diseases
associated with obesity), increased metabolic rate (increased number of calories burned
at rest, aiding in weight loss and maintenance), and for women, healthier pregnancy and
easier childbirth.
The ACSM recommendation
Mode or what type of exercise: Aerobic
The exercise must be aerobic in nature, which means the activity must involve the
large muscle groups, be dynamic, and must be able to be performed at the proper
intensity, duration, and frequency.
 Examples include brisk walking, jogging, running, hiking,
swimming, bicycling, stair stepping, dancing, cross country skiing,
rowing, arm cranking, skipping rope, and in-line skating.
 It is important that you select a mode that you enjoy! No
single exercise is better than another. Your heart does not know
what you are doing; just that it is “getting a workout”.
Therefore by choosing the type of exercise you enjoy, you
are more likely to engage in the exercise more regularly.

To compare with:
o Lifting weights does not improve cardiovascular fitness.
o Racquet sports such as tennis or team sports like basketball may not be
appropriate for most people as we spend most of the time trying to hit the ball
and/or standing around than we do during actual participation. Most sports that
we engage in are anaerobic in nature due to the starting and stopping of the
game: switching from offense to defense, waiting for the ball to be hit,
rebounded, shot, thrown, or kicked.
14
Frequency or how often: 3-5 times per week
Individuals with a very low initial level of fitness should begin at the lower end of the
frequency (3 days) and preferably on alternate days. Giving the body a day of rest
between exercise sessions will reduce the risk of developing an injury and will aid in
reducing muscle soreness.
Duration or how long: 20- 60 minutes per session
Individuals with a very low initial fitness level should begin with a lower duration (20
minutes) and progress at a very slow rate, such as a few minutes added each week.

Activities that require frequent and/or sudden change of direction or stopping do
not meet these recommendations. Activities that require short bursts of high
intensity exercise do not meet these requirements.
o Generally, when higher intensity of exercise, the shorter duration.
Intensity or how hard: 50-85% of Maximum Heart Rate
In order to obtain health and fitness benefits from cardiorespiratory exercise, we
must work at an appropriate intensity. The heart must receive an adequate stimulus or
workload. The ACSM recommends that apparently healthy adults keep their exercise
heart rate during between 50% and 85% of the maximum heart rate (MHR) in order to
remain working at an effective and safe level.
We can determine if we are working at an adequate intensity by assessing our
heart rate during the activity. First you need to determine your target heart rate (THR)
range so you will be able to know if you are working at an appropriate intensity. There
are various ways to determine your target heart rate range and previously mentioned
Karvonen Formula is one of them.
Mode:
Frequency:
Duration:
Intensity:
Aerobic
3-5 days/week
20-60 minutes
50-85% Maximum Heart Rate
15
WORKSHEET 4
Cardiovascular Exercise Worksheet
1. List 5 aerobic activities.
2. What is the minimum recommended frequency for participation in aerobic activities
or exercises?
3. What is the minimum duration when participating in aerobic activities or exercises?
Walk for 3 minutes and take pulse_____
Jump rope for 2 minutes and take pulse_____
Do 1 minute of crunches and take pulse_____
16
Self-prescribing aerobic exercise
Using the ACSM guidelines for appropriate and effective cardiovascular exercise,
workout pulse readings, correct exercise intensities and respective heart rates it is time for
you to integrate all of these components into your own personal aerobic exercise
program. There are three main key points you must keep in mind when you are creating
an exercise program for yourself.
1. Choose a realistic starting point
If you begin with an intensity that is too high, or a duration that is too long, you run the
risk of hurting yourself and/or working so hard you are unable or unwilling to continue
your exercise program due to muscle and joint soreness. Honestly assess your abilities
and interpret your fitness assessment results to find the best starting point.
2. Progress slowly
A slow to moderate progression rate will allow your body to adapt to your new program
and hopefully avoid exercise induced injuries. When using a proper progression, you
should emphasize one area at a time (i.e., how long you work out, etc.) For example, you
should not increase your intensity and your duration at the same time. You would want
to keep your intensity and duration the same until you have increased your frequency to
the desired amount. Then begin increasing your duration and intensity little by little, one
part at a time. This will also give you the chance to see improvements and feel
accomplishment.
3. Think variety
Avoid psychological plateaus by changing the type of exercise you do. By changing your
mode, you will decrease the chance of sustaining overuse injuries and your body will be
used in new and different ways. Keep in mind, if you are able to walk 60 minutes, 4 times
a week, you may not be able to do the Stairmaster for the same duration and frequency.
17
MUSCULAR FLEXIBILITY
The maximum ability to move a joint through a full range of motion.
Stretching is used in order to improve the flexibility of muscle. The
greatest flexibility gains are made when stretching a “warm” muscle. The
best time to stretch is after the exercise session as part of the cool down.
Stretching should always be done in a slow and controlled manner while
breathing deeply.
It should be noted, however, that flexibility (as with other aspects of
fitness) has greater health benefits if done on a regular schedule and more
often than the minimum requirements for maintenance.
Mode:
Frequency:
Duration:
Intensity:
Static, with a major emphasis on the lower back and hamstrings
At least 3 days per week
10- 30 seconds each stretch, repeat 3 to 5 times for each stretch
To a point of mild discomfort
There are more types of stretching:
 Static
o The most common
o Muscle is stretched until a gentle tension is felt and then holds the stretch
 Dynamic
o Without remaining in position (like walking or movement stretch)
o From the types is less effective for flexibility development
o Recommended for athletes before strength and speed development training
 Ballistic
o Rapid bouncing stretch in which a body part is moving in momentum that
stretches the muscle to maximum
 PNF = Proprioceptive Neuromuscular Facilitation
o Usually performed with a partner and involve both passive movement and
active muscle actions
o Very effective for flexibility development but often impractical because most
of the stretches require a partner and some expertise
SUGGESTED STRETCHES
1. Wall Pusher Gastrocnemius, Soleus, Achilles Tendon
Make sure to keep the rear heel down on the ground, the front of the knee forward, and the toes of
both feet pointing to the wall. The arms should be at shoulder height with the hands exerting only
light pressure against the wall. The rear leg is the leg that is being stretched. If the rear heel is
off the ground, the Soleus and Achilles tendon (the area closest to the ankle) will get a more
intense stretch. Common mistakes people make include: bouncing, rear heel off the ground, and
toes pointed incorrectly.
18
2. Standing Quad Stretch Quadriceps
With the hips square and the body erect, grab the right leg at or above the ankle with the right
hand. If you have difficulty grabbing your ankle, grab your pants leg. Never use the opposite
hand to grab the opposite leg (e.g. right hand to left leg or vice versa), this increases strain placed
on the knee. Use the other hand against a wall for balance. To be able to balance on your own,
the supporting leg (in this case the left leg) should be slightly bent and abdominals should be
flexed tightly. Try to bring the kneecap of the leg being stretched in line with your other leg.
Keep the knee close to the body (thighs side by side). Repeat stretch with other leg. Common
mistakes include: bending at the waist, ankle and knee pulling away from the middle of the body,
and trouble with balance (i.e. falling).
3. Seated Hamstring Stretch Hamstrings, Gastrocnemius
Seated with both legs straight out, knees straight and toes pointing upward, slowly reach toward
your toes. You may modify this stretch by sitting with legs straddled apart and stretching to the
center or to either leg alternatively. You may also pull one foot in toward your groin in a
traditional butterfly position and stretch one leg at a time for added comfort. Common mistakes:
bending knees, bouncing, allowing feet to turn out.
4. Arm Across-the-Body Stretch Deltoids, Trapezius, Upper Latissimus Dorsi, Triceps
Keeping the back straight, cross the left arm in front of the body (across the chest) and grasp it
with the right hand on the triceps. Stretch the arm, shoulders, and back by gently pulling the arm
as close to the body as possible. Repeat stretch with the right arm. Common mistakes include:
putting pressure on the elbow joint rather than the triceps or pulling arm too hard and straining
the muscles in and around the shoulder joint.
5. Behind-the-Back-Finger Touch Deltoids, Trapezius, Triceps, Latissimus Dorsi
A variation of the Arm Across-the-Body Stretch, bend the right arm over and behind the head in
an attempt to reach your lower back. Place the left hand on your elbow and apply light pressure.
The right arm is the one being stretched. Repeat with the left arm. Common mistakes include:
not sending the hand of the arm being stretched straight down the middle of your back and
pulling too hard.
6. Reach-for-the-Sky Latissimus Dorsi, Pectoralis Major
Interlace fingers and push arms overhead and slightly back.
7. Lower Back Roll Lower Back, Spinal muscles
Standing with feet hip width apart, tilt pelvis forward, bend the knees, place the hands on the
knees, fingers to the inside of the knees. Pushing the rear behind the ankles, continue to lower the
knees. Keep the back flat and abdominals contracted until chest is parallel with the floor. When
chest is parallel with the floor, rotate the pelvis back, lifting and rounding the back. Slowly raise
the knees while “unrolling” the back for an 8 count. At the top of the stretch, roll the back,
presenting the chest lifted and out. Slowly push back into the parallel position, making sure that
the pelvis has rotated forward and rear is behind the ankles as you flatten out the back. Repeat
this stretch at least twice. Common mistakes: leaning forward instead of keeping rear behind the
ankles, moving too quickly through the stretch, improper rotation of the pelvis.
19
The Importance of Flexibility
Flexibility is the ability to move a joint through its full range of motion. Because
there are numerous joints in the body, we could assess the flexibility of many different
areas of the body. No single test can give us an overall flexibility score. For example,
you may be very flexible in the shoulders, but have very poor flexibility in the ankles.
Low Back Pain
60-90% of the entire population will experience low back pain in their live. Up to
70% of those who experience low back pain will have recurrent episodes and up to 50%
of the sufferers will have a chronic low back condition. There are many factors that can
contribute to the development of low back problems. Many health care professionals
consider poor hamstring flexibility, tight hip flexors and poor low back flexibility
significant contributing factors for developing low back pain.
Test Your Flexibility
The sit and reach test is a simple flexibility test which assesses lower back and
hamstring flexibility thus partly determining your risk for developing low back pain.
The test is simple and the majority of people can perform it.
People who have a history of low back problems and recent low back pain should
not undergo the test.
The test involves sitting on the floor with your feet together and legs straight out
in front of you. Without wearing shoes, you will place your feet against the back of
the sit and reach box. Sitting straight up, arms straight out in front of you and one hand
placed evenly over the other, you will reach forward as far as you can while keeping your
knees flat, but do not “lock” the knees. You will have three opportunities to reach as far
as you can, holding the position for 3 seconds each time. It is very helpful to deeply
inhale followed with a deep exhale while you are reaching. As with any exercise or
stretch, you never hold your breath.
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WORKSHEET 5
Muscular Flexibility Worksheet
Make up a Poster on a blank sheet of paper. Choose 1 Stretch (does not need to be
from the previously mentioned). The Poster will be consisting of following parts:



Painted picture of the Stretch
What muscles is the Stretch for
Description of the Stretch
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MUSCULAR STRENGTH AND MUSCULAR ENDURANCE
Muscular Strength
The maximal force generated by a specific muscle group.
Muscular Endurance
The ability of a muscle group to execute repeated contractions over a period of time, or
to statically hold a resistance for a prolonged period of time.
Developing and maintaining adequate levels of muscular
strength and endurance is important with regard to the capacity to
perform essential tasks. Everyday activities such as posture, walking,
standing, stooping, lifting packages, lifting and carrying children,
carrying groceries and laundry, yard work, and house chores all
involve a certain percentage of our maximal muscular strength and
endurance capacity. The more muscularly fit we are, the less energy
it will take to perform these tasks (same energy but less strain on a
well-adjusted body).
In the elderly population, muscular strength and endurance play a key role in
being able to live independently (i.e. not having to move into a nursing home).
Other benefits of resistance training include stronger bones (reduces the risk of
developing osteoporosis), appearance (increasing muscle tone), increased metabolic rate
(burning a higher number of calories at rest, aiding in weight loss and maintenance) and
women tend to experience easier pregnancy and childbirth.
In order to achieve health-fitness benefits from resistance training, the following
recommendations of the ACSM will help you develop and maintain muscular strength
and endurance. These are basic guidelines, a minimum recommendation to establish and
keep adequate muscular strength and endurance.
Mode:
Frequency:
Duration:
Intensity:
8 to 10 different exercises training major muscle groups
2 days per week
1 set of 8 to 12 repetitions of each exercise.
To the point of fatigue but not exhaustion while
maintaining proper mechanics
Specific Goals in Resistance Training
1. Individuals who desire to increase muscular endurance and muscle tone should
maintain:



High duration (12- 15 repetitions)
Fewer sets (1-2)
Light to moderate weight load or resistance
22
2. Individuals who desire to increase muscle mass and strength should maintain:



Lower duration (6-10 repetitions)
Increase the number of sets completed (3-4)
Moderate to heavy weight load or resistance
It is important to remember that WHEN TRAINING, only ONE component should be
altered at a time.
Add 1.To increase muscular endurance and muscle tone:
If the current weight load is no longer challenging, increasing the number of repetitions,
should be the first change.
When the additional repetitions are no longer challenging, increase resistance to continue
training in this manner.
Repetitions should not be excessive.
An example accommodation of three separate work outs might be: 12 reps with 50
pounds, next time 15 reps with 50 pounds, then the following time 12 reps with 55
pounds.
Add 2.To increase muscle mass and strength:
Sets should be added first.
When additional sets are no longer a challenge, increase weight to continue this type of
training.
Sets should not be excessive.
Women and Resistance Training

The fear of “Bulking Up” -
Oftentimes women are discouraged or afraid to lift weights based upon the
misunderstanding that it will “make you big”. On average, women do not
possess the genetic capability to have dramatic increases in muscle mass.
One of the key hormones to increasing muscle mass is testosterone.
Females do not generally produce enough of this hormone to warrant
large muscle mass gains. Only if outside sources of this hormone or
other chemical agents are taken will women experience excessive
muscle growth. Therefore, women should engage in resistance training
just as often as men. Women should participate in resistance training for
many reasons, the most important being to increase bone density and help
prevent the onset of osteoporosis. As mentioned earlier, cardiovascular exercise
such as walking, running, and aerobics, in which the exercise involves impact, can also
help increase and maintain bone density.
23
Exercise Selection and Exercise Type
Exercise selection involves choosing exercises for a resistance training program.
According to Physical Activity Guidelines for Americans (2008) there are 5 major
categories of resistance training:
 Weightlifting
o Utilizes equipment
o E.g. Dumbbells, barbells, machines, kettle bells…
 Calisthenics
o Utilizes minimal equipment and involves dynamic movement of a body
o E.g. push-ups, pull-ups, sit-ups…
 Isometric exercise
o Static muscle contraction when holding and supporting against gravity
o E.g. holding body in push-up position or balancing a squat against a
wall...
 Plyometric exercise
o Use explosive movements to improve not only strength, but also speed
and power
o Useful for sprinters, basketball/soccer/football/volleyball players
o E.g. burpees, jumping from the ground onto a box, single leg hops…
 TRX Suspension Training
o Utilizes straps and own body weight to build functional strength and
stability
Weight training guidelines, key points, and safety information
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
Follow the ACSM Resistance Training Guidelines (see above)
Start with a very conservative weight. You may not feel fatigued during the
exercise, but you may wake up tomorrow slightly sore. It takes the body 1224 hours to give us the signal that we “over did it”.
At the end of each set you should feel fatigued… but not exhausted.
If you feel exhausted at the end of a set you have lifted too much weight for
the number of repetitions you are trying to achieve and should lower the
weight next time.
If you feel the set was too easy you should increase the weight next time.
When adjusting your weight for a certain exercise, make small adjustments.
Adhere closely to the specific techniques for performing a given exercise.
Study the following material for each machine, and have the Fitness Staff
assist you.
Make sure the equipment you are using is set to your body size.
Perform both the lifting and lowering of the weight in a controlled manner.
NEVER hold your breath when lifting. Exhale (breath out) when lifting the
weight. Inhale (breathe in) when lowering the weight.
Proper lifting technique for this course is demonstrated when the exercise is
performed slowly and controlled, joints are not locked out, the spine is straight
and supported, breathing is correct, and the actual weights do not touch
between repetitions
24
WORKSHEET 6
Muscular Strength/Endurance Worksheet
The 60-Second Sit-Up Test
Do not take this test if you suffer from low-back pain. To prepare, try a few sit-ups to get
used to the proper technique and warm up your abdominal muscles.
1. Lie flat on your back on the floor with knees bent, feet flat on the floor, and your
fingers interlocked behind your neck. Your partner should hold your ankles firmly
so that your feet stay on the floor as you do the sit-ups.
2. When someone signals you to begin, raise your head and chest off the floor until
your elbows touch your knees or thighs, then return to the starting position. Keep
your neck neutral. Do not force your neck forward, and stop if you feel any pain.
3. Perform as many sit-ups as you can in 60 seconds. Number of sit-ups:
Ratings for the 60-Second Sit-Up Test
Number of Sit-Ups
Men
Very Poor
Poor
Fair
Good
Excellent
Superior
Age: Under 20
Below 36
36-40
41-46
47-50
51-61
Above 61
20-29
Below 33
33-37
38-41
42-46
47-54
Above 54
30-39
Below 30
30-34
35-38
39-42
43-50
Above 54
40-49
Below 24
24-28
29-33
34-38
39-46
Above 46
50-59
Below 19
19-23
24-27
28-34
35-42
Above 42
60 and over
Below 15
15-18
19-21
22-29
30-38
Above 38
Number of Sit-Ups
Women
Very Poor
Poor
Fair
Good
Excellent
Superior
Age: Under 20
Below 28
28-31
32-35
36-45
46-54
Above 54
20-29
Below 24
24-31
32-37
38-43
44-50
Above 50
30-39
Below 20
20-24
25-28
29-34
35-41
Above 41
40-49
Below 14
14-19
20-23
24-28
29-37
Above 37
50-59
Below 10
10-13
14-19
20-23
24-29
Above 29
60 and over
Below 3
3-5
6-10
11-16
17-27
Above 27
25
The Push-Up Test
In this test, you will perform either standard push-ups or modified push-ups, in which you
support yourself with your knees. The Cooper Institute developed the ratings for this test
with men performing push-ups and women performing modified push-ups.
1. For push-ups: Start in the push-up position with your body supported by your
hands and feet. For modified push-ups: Start in the modified push-up position
with your body supported by your hands and knees. For both positions: your arms
and your back should be straight and your fingers pointed forward.
2. Lower your chest to the floor with your back straight, and then return to the
starting position.
3. Perform as many push-ups or modified push-ups as you can without stopping.
Number of push-ups:
or number of modified push-ups:
Ratings for the Push-Up and Modified Push-Up Tests
Number of Push-Ups
Men
Very Poor
Poor
Fair
Good
Excellent
Superior
Age: 18-29
Below 22
22-28
29-36
37-46
47-61
Above 61
30-39
Below 17
17-23
24-29
30-38
39-51
Above 51
40-49
Below 11
11-17
18-23
24-29
30-39
Above 39
50-59
Below 9
9-12
13-18
19-24
25-38
Above 38
60 and over
Below 6
6-9
10-17
18-22
23-27
Above 27
Number of Modified Push-Ups
Women
Very Poor
Poor
Fair
Good
Excellent
Superior
Age: 18-29
Below 17
17-22
23-29
30-35
36-44
Above 44
30-39
Below 11
11-18
19-23
24-30
31-38
Above 38
40-49
Below 6
6-12
13-17
18-23
24-32
Above 32
50-59
Below 6
6-11
12-16
17-20
21-27
Above 27
60 and over
Below 2
2-4
5-11
12-14
15-19
Above 19
SOURCE: Based on norms from the Cooper Institute for Aerobics Research, Dallas, Texas, The Physical Fitness Specialist Manual,
revised 1993. Used with permission.
26
WORKSHEET 7
Components of Physical Fitness Worksheet
1. List 3 activities that can help you increase cardiovascular endurance:
2. List 3 exercise that can help you increase muscular strength for following
categories:

Weightlifting:

Calisthenics:

Isometric exercise:

Plyometric exercise:
3. What might you do to increase muscular endurance; what is the difference between
working for muscular strength compare to muscular endurance? (25 words)
4. List 3 exercises that increase muscular flexibility:
27
WORKSHEET 8
Components of Physical Fitness Worksheet
1. List three stretch exercises that target the lower body.
- What are the exact areas of the lower body each of these exercises target?
2. List three cardiovascular exercises.
- What is the optimal length of time to perform these exercises?
- Why are these important exercises?
- What type of cardiovascular exercise do you like the best and why (25 words).
3. List three muscular strength and muscular endurance exercises that target your
upper body.
- What are the exact areas of the upper body each of these exercises target?
- What is the importance of these exercises (3 items of importance)?
- Describe how you perform these exercises (detail)?
28
MUSCLES AND THEIR SCIENTIFIC NAMES
Front View
(Anterior)
Back View
(Posterior)
29
STRENGTH TRAINING MACHINES
Machine Name: Standing Calf Raise
Muscles Trained: Gastrocnemius
Key Set Up Points: Shoulder pad adjusted to height
Key Movements and Breathing: Enter and exit with straight
back and bent knees (do not lock knees). Place the ball of foot
on step and allow the ankle to drop. Push body up with toes
and repeat. Breathe out as you go up on toes.
Machine Name: Leg Curl
Muscles Trained: Hamstrings
Key Set Up Points: Face/ eyes down on pad; ankle pad on
Achilles tendon or slightly above; hands on grips
Key Movements and Breathing: Bend knee bringing pad to
rear; breathe out as you curl leg; return to the start position.
Machine Name: Leg Extension
Muscles Trained: Quadriceps
Key Set Up Points: Shin pad at tongue of shoe; hands on
handle bars; back straight; eyes straight ahead
Key Movements and Breathing: Fully extend the knee; avoid
using momentum to fully extend knee. Breathe out as
extending. Return to the start position.
30
Machine Name: Leg Press
Muscles Trained: Quadriceps, Gluteals,
Hamstrings
Key Set Up Points: Back flat on bench; hips
and knees at 90 °angle. Lower leg parallel to
floor; toes turned slightly outward; eyes to
ceiling.
Key Movements and Breathing: While putting
weight in the heels extend legs. Do not lock
your knees. Breathe out as you extend legs.
Return to the start position.
Machine Name: Arm Curl or Biceps Curl
Muscles Trained: Biceps
Key Set Up Points: Arms parallel with floor and feet flat;
eyes straight ahead.
Key Movements and Breathing: Grip handles palms up and
curl arm/bend elbow. Breathe out as curl up. Return to the
start position.
Machine Name: Lower Back Extension
Muscles Trained: Erector Spinae, Quadratus Lumborum
Key Set Up Points: Shoulder pad at top of shoulder blades
and hand on handles or thighs; eyes straight ahead; neck
relaxed.
Key Movements and Breathing: Push shoulder pad back
until in a reclined position but do not over extend. Breathe
out as you go back to the start position.
31
Machine Name: Seated Row
Muscles Trained: Rhomboids; Latissimus Dorsi
Key Set Up Points: Feet flat and arms parallel to floor; eyes
straight ahead. Handles are according to preference of trained
muscles.
Key Movements and Breathing: Pull grips toward body as you
breathe out and squeeze shoulder blades. Return to the start
position.
Machine Name: Chest Press
Muscles Trained: Pectorals
Key Set Up Points: Handle bars according to preference of
trained muscles. Feet and back flat; eyes straight ahead.
Key Movements and Breathing: As you extend arms forward
breathe out. Return to the start position.
Machine Name: Abdominal Board
Muscles Trained: Abdominals
Key Set Up Points: Back flat on the bench and
knees at 90° angle in pads. Chin of chest; eyes
looking up. Hands behind head, on the chest…
Key Movements and Breathing: Contract
abdominals and as you roll up breathe out. Raise
shoulder blades only off the bench. Return.
32
Machine Name: Shoulder Press or Overhead Press
Muscles Trained: Deltoids
Key Set Up Points: Handle bars according to preference of
trained muscles. Feet and back flat; eyes straight ahead.
Key Movements and Breathing: Extend arms to ceiling without
locking elbows. Breathe out as you press up. Return to the start
position.
Machine Name: Triceps Press or Arm Extension
Muscles Trained: Triceps
Key Set Up Points: Handle bars across midline of the chest; feet
flat on the floor; elbows back toward seat pad; eyes straight
ahead.
Key Movements and Breathing: Lean forward slightly and press
arms toward the floor without locking elbows. Breathe out as
you press down. Return to the start position.
Machine Name: Lat Pull-down
Muscles Trained: Latissimus Dorsi; Rhomboids
Key Set Up Points: Feet flat and pad at the top of knees. Hand
grip past the bend in bar. Keep the back straight; eyes toward
pulley.
Key Movements and Breathing: Pull bar to the front of the chest
as you breathe out. Return to extended position. Do not fully
extend elbows.
33
WORKSHEET 9
Muscles and Machines Worksheet
Directions – Part I: Explore the internet links below looking at the similarities and
differences of a home workout room versus a fitness center. Part II: Compare & contrast
them. Part III: Decide which you will chose and provide a rationale of your choice.
Part I – Explore the Links
Fitness Equipment
http://primusweb.com/Fitness Equipment fitnesspartner/library/equipment/equip.htm
Choosing A Personal Trainer
http://www.gsu.edu/~wwwfit/getstart.html
Getting Fit @ Home
http://www.gsu.edu/~wwwfit/fithome.html#inexpensive
Home Exercise Equipment
http://tms.ecol.net/fitness/machmain.htm
How to Choose a Health Club
http://tms.ecol.net/fitness/clubpick.htm
Health Club Etiquette
http://tms.ecol.net/fitness/clubtips.htm
Building a Gym @ Home
http://archives.obs-us.com/obs/english/books/pg/pg164.htm
6 Important Questions to Ask Yourself When Looking for a Quality Gym
http://www.health-fitness-tips.com/newsletters/t57-gym-search.htm
PART II. – Compare & Contrast
Fitness Center
COMPARE & CONTRAST
Home Workout Room
Pros
Cons
PART III. – Do you personally prefer Fitness Center or Home Workout Room? Why?
(50 words; use back side).
34
DIETARY GUIDELINES
The Dietary Guidelines for Americans are the cornerstone of Federal nutrition
policy and nutrition education activities.
The Dietary Guidelines for Americans are jointly issued and updated every 5
years by the Department of Agriculture (USDA) and the Department of Health and
Human Services (HHS). They provide: authoritative advice about consuming fewer
calories, making informed food choices, and being physically active to attain and
maintain a healthy weight, reduce risk of chronic disease, and promote overall health.
The Dietary Guidelines for Americans, 2010 exemplifies these strategies through
recommendations that accommodate the food preferences, cultural traditions, and
customs of the many and diverse groups who live in the United States.
The Dietary Guidelines recommendations encompass two over- arching concepts:

Maintain calorie balance over time to achieve and sustain a healthy weight
o Attention should be paid to consuming
only enough calories from foods and
beverages to meet their needs and by
being physically active.
o Many Americans must decrease the
calories they consume and increase the
calories they expend through physical
activity.

Focus on consuming nutrient-dense foods
and beverages.
o Limit intake of sodium, solid fats,
added sugars, and refined grains
o Emphasizes nutrient-dense foods and
beverages: vegetables, fruits, whole
grains, fat-free or low-fat milk and
milk products, seafood, lean meats and
poultry, eggs, beans and peas, and nuts
and seeds.
35
Recommended daily calorie intake
Many people don't know how many calories they are supposed to consume in a
day or how many calories certain foods contain. Your output must equal your input or
you'll gain weight.
Recommended daily calorie intakes also vary
across the world. Calorie requirements are unique to
each person, and how many you need depends on your
gender, age, height and physical activity level.
Adult calorie requirements can range from
1,400 to 1,600 a day for a small sedentary woman to
4,000 or more calories a day for a highly trained
endurance athlete.
Generally, in the literature you can find an
average recommendation for an adult - 2000 calories a
day.
To Remember:



Females typically need less than males
o Pregnancy requires special nutritional
needs
More active you are, the more Calories you need
per day
Less active you are, the fewer Calories you need
per day
36
Balanced Diet
A balanced diet must contain carbohydrate, protein, fat, vitamins, mineral salts and
fiber. It must contain these things in the correct proportions.
Carbohydrate, protein, and fat are the main sources of calories in the diet. Most foods
and beverages contain combinations of these macronutrients in varying amounts.



Carbohydrates provide 4 calories per gram.
Protein provides 4 calories per gram.
Fats provide more calories per gram than any other calorie
source - 9 calories per gram.
REMEMBER!!! Everybody is a unique individual! Competitive athletes,
pregnant women, those with metabolic disorders/diseases, or eating
disorders may need special dietary attention.
Carbohydrates (45-65 % in an adult)
We obtain most of our carbohydrate in the form of starch. This is found in potato,
rice, spaghetti, yams, bread and cereals.
Our digestive system turns all this starch into another carbohydrate
called glucose. Glucose is carried around the body in the blood and is used by our tissues
as a source of energy.
Complex carbohydrates are better for you than simple. Examples of complex are
whole grains.
Protein (10-35 % in an adult)
Proteins are required for growth and repair.
Fat (20-35 % in an adult)
Fats are used as a source of energy. They are also stored beneath the skin helping
to insulate us against the cold. If you eat too much carbohydrate and protein, you will
convert some of it into fat, so you will put on weight. You must balance the amount of
37
energy containing foods with the amount of energy that you use when you take exercise.
You must have some fat in your diet because it contains fat soluble vitamins.

Not all fats are equal
o Certain fats are better for you than others
 unsaturated fats (mostly veggie oils) are the better than saturated
fats (mostly animal fats);
o Polyunsaturated fats are better than monounsaturated fats which are
better than saturated fats
o Trans fatty acids are associated with certain types of cancer. Trans fatty
acids are those that occur because of hydrogenation of unsaturated fats (in
hydrogenated oils like canola, corn, vegetable, peanut so that products will
remain in solid form instead of becoming soupy).
Vitamins
Vitamins are only required in very small quantities.
 Vitamin A: good for your eyes
 Vitamin B: about 12 different chemicals
 Vitamin C: needed for your body to repair itself
 Vitamin D: can be made in your skin, needed for absorption of Calcium
 Vitamin E: reproduction
Mineral Salts
These are also needed in small quantities, but we need more of these than we need of
vitamins.
 Iron: required to make hemoglobin
 Calcium: required for healthy teeth, bones and muscles
 Sodium: all cells need this, especially nerve cells
 Iodine: used to make a hormone called thyroxin.
Fiber
Much of the current research leans towards increasing the daily intake of fiber
due to its link to colon cancer. The risk of colon cancer can be reduced by increasing
fiber (increasing regularity, clearing the colon) and increasing exercise.
Drinking water intake
Do not forget on water intake. Lack of water can lead to dehydration, a condition
that occurs when you don't have enough water in your body to carry out normal
functions. Every system in your body depends on water. For example, water flushes
toxins out of vital organs, carries nutrients to your cells and provides a moist
environment for ear, nose and throat tissues.
38
Beverages contain caffeine and Alcohol
Beverages contain caffeine
Many commonly consumed beverages
contain
caffeine
(coffee,
cola,
and
energy drinks.), which is considered to be a
diuretic. The thinking goes like this: if
caffeine makes you urinate, then a caffeinated
drink will surely cause you to lose more water
than you take in.
Beverages contain alcohol
For people who drink, alcohol should be
consumed in moderation. It is not
recommended that anyone begin drinking
alcohol or drink more frequently on the basis of
potential health benefits. Alcohol is diuretic.
Diabetes Mellitus
Diabetes Mellitus has been labeled the
epidemic of the 21st century. It occurs when
your body fails to regulate the use of insulin
and the levels of glucose in your blood. The
risk of developing Diabetes Mellitus Type 2
can greatly be reduced by a healthy diet and
regular exercise. A properly balanced diet and
a regular exercise program will increase your
bodies’ ability to properly utilize insulin and
regulate glucose levels in your blood.
39
40
WORKSHEET 10
Dietary Guidelines Worksheet
List your Favorite Snack Food:____________________________
Nutritional Food Labeling Analysis: List the daily recommended value for each of the
following categories. Then input your snack foods information for each of the categories. (IE:
Calories: 2000 /180 in my snack).
Calories:_______________________________
Calories from fat:________________________
Total Fat (g):____________________________
Total Fat (% Daily Value):_________________
Saturated Fat (g):_________________________
Saturated Fat (% Daily Value):______________
Cholesterol (mg): _________________________
Cholesterol (% Daily Value):________________
Sodium (mg):____________________________
Sodium (% Daily Value):___________________
Total Carbohydrate (g):_____________________
Total Carbohydrate (% Daily Value):___________
Dietary Fiber (g):___________________________
Dietary Fiber (% Daily Value):________________
Sugar (g):_________________________________
Protein (g):______________________________
2. What are your reactions towards the nutritional value of your snack food?
3.What would be a healthier alternative for a snack food or 5 additional healthy snack
(5 options)?
41
Current Food Guide - My Plate
In June 2011, MyPlate replaced MyPyramid.
MyPlate is part of a larger communication initiative based on 2010 Dietary Guidelines
for Americans to help consumers make better food choices.
MyPlate is designed to remind Americans to eat healthfully; it is not intended to change
consumer behavior alone.
MyPlate illustrates the five food groups using a familiar mealtime visual, a place
setting.
For more information, visit www.ChooseMyPlate.gov.
42
WORKSHEET 11
Daily Diet Record
Date: Day _________, Month__________, 20_____
Food
Total
Calories
Fat
Grams
CHO
grams
Protein
Grams
Total:
Total fat Grams
Total CHO Grams
Total Prot Grams
________ X 9 = total calories from Fat
________ X 4 = total calories from CHO
________ X 4 = total calories from Prot
__________
__________
__________
Total Fat Cals ________ ÷ total cals ______ X 100 = calories from Fat _______
Total CHO Cals
________ ÷ total cals ______ X 100 = calories from CHO ______
Total Prot Cals
________ ÷ total cals ______ X 100 = calories from Prot ______
43
BODY MASS INDEX (BMI)
Overview
Research has shown that body mass index (BMI) is a general indicator of health
outcomes related to obesity. Higher BMI scores tend to reflect higher body fat
composition and conversely lower BMI scores reflect lower body fat compositions.
However, many limitations exist. The method is however a simple procedure that
provides a majority of Americans an easy to comprehend picture of their obesity rating.
Limitations:
 BMI does not provide the composition of the weight, lean body mass versus fat
mass.
o For example, the extra weight of a body builder could simply be
additional muscle mass
and not fat but his/her
BMI may be higher than
desired
=
different
between athletes and
sedentary population
 Different between genders
Determining your BMI
BMI is a ratio of height to weight. BMI is calculated using the Metric system, so it is
necessary to convert height measured in inches to meters as well as weight in pounds to
be converted into kilograms. The following conversion factors will give you the
appropriate information in order to calculate BMI.
1 kg = 2.2 lbs
(lbs/ 2.2= kgs)
1 in = 0.0254 m (in × 0.0254)
220 lbs/2.2 = 100 kgs
65 in (5’ 5”) × 0.0254 = 1.651 m
The formula for calculating BMI is:
Kg/ m2 = BMI
100 kgs / (1.651)2 = 36.6
BMI Classification
20 – 24.9 kg/ m2
25 – 29.9 kg/ m2
30 – 40 kg/ m2
> 40 kg/ m2
Desirable range for adult men and women
Over-fat
Grade 1 obesity
Grade2 obesity
44
WORKSHEET 12
Body Mass Index Worksheet
As you have already learned BMI is a ratio of height to weight. It is calculated by using
the Metric system, so it is necessary to convert height measured in inches to meters as
well as weight in pounds to be converted to kilograms. The following conversion factors
will give you the appropriate information in order to calculate BMI.
1 kg = 2.2 lbs (lbs/2.2=kgs)
__________kgs
your weight in pounds divided by 2.2 =
1 in = .0254m
_________m
your height in inches multiplied by .0254 =
(in x .0254= m)
The formula for calculating BMI is:
Kg/ m2 = BMI
__________ = BMI
BMI Classification
20-24.9 kg/m2
Desirable range for adult men and women
25-29.9 kg/m2
Over-fat
30-40 kg/m2
Grade 1 Obesity
>40 kg/m2
Grade 2 Obesity
1. What range of BMI classification do you fall in?
2. How do you feel about being in this classification and what can you or should you
do to maintain this classification or improve it (50 words)?
45
BODY COMPOSITION
Weighing yourself on a bathroom scale is not the best way to determine if you
are overweight. Even looking at a height and weight chart is not an accurate way to
determine how much you should weigh based upon your height.
More importantly is the amount of fat and fat-free mass your body is composed
of. Therefore, the problem with using height and weight charts and weight scales is they
do not tell us how much of our body weight is fat and how much of it is fat-free, such as
muscles and bones. As we know, diseases are related to being over-fat and not
necessarily being overweight (which may be influenced by high muscle volume).
Over-fatness and Illness
Higher amounts of body fat are often closely related to three major risks factors
for heart disease:



increases in blood pressure (hypertension)
blood glucose (diabetes)
blood cholesterol (high cholesterol)
Thus, it is simple to see that being over-fat also increases the risk of developing
heart disease. Moreover, over-fatness increases the likelihood of developing certain
types of cancers, osteoarthritis of the hips and knees, and can be the cause of lower back
pain. In addition, complications during pregnancy increase in those who are over-fat and
have physical fitness levels that are generally lower.
Assessing Body Composition
The term body composition refers to the percentage of body weight made up of
fat tissue relative to fat-free tissue.
Body composition can be
affected substantially by diet and
exercise.
There are a range of
methods for assessing body
composition. These vary greatly in
their accuracy, information they
give you and ease of access. The
one most suitable for you will
depend on what information you
want to find out and how detailed
you need this information to be.
46
The main methods of measuring body composition are:
Skinfold calipers


This involves using calipers to measure the thickness of
skinfolds at several sites around the body. When carried
out by a qualified, experienced practitioner this is an
accurate way of assessing body composition.
3 Standard Skinfold Sites
 Females: Triceps, Suprailium, Thigh
 Males: Chest, Abdominal, Thigh

 Under-water weighing

Also known as hydrostatic weighing. This is based on the
principle of water displacement.
Bioelectrical impedance

Bioelectrical impedance analysis works by placing
electrodes on the hands and feet and then a painless
electrical signal is passed between them.
 Dexa
scanner
 Dexa stands for Dual Energy X-ray Absorptiometry.

Bod pod

The Bod Pod uses
patented Air
Displacement
Plethysmography
to determine
percentage body
fat.
Comparison of methods
47
WORKSHEET 13
Body Composition Worksheet
Explore the internet for possibilities in Valdosta to determine the Body Composition.
Seek information about different ways to determine Body Composition, prices, location
of companies that provide the measurement.
Than to your best knowledge pick up one and write a rationale why you would choose
right this option in. (50 words)
48
THE KEY TO SAFE AND EFFECTIVE WEIGHT LOSS
Who Should Consider Losing Weight?
Body mass Index (BMI) is a good tool to determine who should consider
decreasing their body weight. People with a BMI of >25 should consider lowering their
body weight to achieve health benefits. Research has also shown a relation between fat
deposits on the chest and abdominal areas and health risks. People with large amounts of
intra-abdominal fat should consider lowering their body weight, as it is a risk factor for
hypertension, high cholesterol, and diabetes. Achieving health benefits from losing
weight can be accomplished by reducing body weight 5-10%. Optimal body weight does
not need to be reached in order for weight loss to improve your health.
Recommended Caloric Restriction
Research has shown reducing the number of calories you consume by 500 –
1000 calories per day will result in safe weight loss. A net gain or loss of 3500 calories is
equivalent to one pound of body weight. This reduction in calories will result in a 1-2
pound loss per week. Losing weight slowly and gradually will increase the chances of
being able to keep it off. Decreasing dietary fat intake to <30% of your total calories will
help lower your calorie intake, result in a more balanced diet, and lower your risk for
coronary heart disease. Very low calorie diets have not shown to be more successful than
a 500-1000 calorie reduction per day. It is important not to drop your caloric intake
below 1200 calories per day.
Exercise Recommendations
Aiming to lose weight through only calorie reduction will result in excruciatingly
slow weight loss along with the difficulty of maintaining your new body weight. The
Surgeon General has made the recommendation for all adults to engage in 30 minutes of
moderate intensity exercise on most if not all days of the week. It is very important for
those beginning with very low fitness levels to start with a lower duration. It is important
for all adults to progress slowly as you increase your duration. A minimum of 150
minutes per week will allow for health benefits, but may not be as effective in assisting in
weight loss.
A Research study conducted in 1999 showed longer durations of aerobic exercise
helped increase weight loss and maintenance in overweight women. In an 18 month long
dietary modification and exercise program overweight women who exercised an average
of <280 minutes a week lost approximately 28.6 pounds. Women who participated in the
same study and exercised 150-200 minutes per week lost 14.3 pounds and women who
exercised <150 minutes per week lost 7.7 pounds (JAMA, vol.282:1554-1560, 1999).
This and other similar studies attest to the necessity of an exercise program in
conjunction with appropriate calorie restriction.
From a fat loss perspective, it is better to perform an aerobic activity at a low to
moderate intensity and for a long duration rather than a high intensity, short duration
workout. Working at a lower intensity will allow you to perform the activity for a longer
49
period of time, which results in burning more calories. Burning calories assists in
reducing body fat. You would also want to slowly increase the frequency of exercise
from 3 days to 5 to 7 days per week. Working at the lower end of the intensity scale is
also associated with increase in exercise program adherence and reduced risk of injuries
and muscle soreness.
Resistance training can also be a good supplement to an aerobic exercise weight
loss plan. By engaging in resistance training, lean body mass may be maintained. In a
weight loss program, losing fat is the main objective. You want to be able to maintain
your lean muscle mass to ensure your metabolism does not drop (the number of calories
the body burns a day in order to sustain normal bodily functions).
When choosing a type of exercise, choose something you enjoy! Find a group of
people who enjoy doing the same types of exercise and form a social support group. You
will find more enjoyment and be more likely to stick to a life-long fitness program. Be
sure to review the sections on cardiovascular endurance and resistance training for proper
guidelines.
~ONLINE ENHANCEMENT~
Choosing Exercise for Better Health. Read this exciting
motivational article on living your life right!
http://www.physsportsmed.com/issues/1996/07_96/wooten.htm#articl
e3
Still having trouble loosing weight but feel you are doing
everything right? Read this article for added tips.
http://en.fitness.com/exercise/articles/stillnoweightloss.htm
For ways to spice up your regular fitness routine check out
this article from Vitality magazine.
http://www.vitality.com/feature0502.html
50
WORKSHEET 14
Fitness Evaluation
The biggest key to losing weight is to know who should lose weight and why it is
important to lose weight. You must have an exercise program and a healthy diet in order
to lose weight.
Fill out the following fitness evaluation to decide if losing weight is right for you.
Fitness Evaluation
1. What is your height?
2. What is your weight? What should it be?
3. How many hours of sleep do you get each night? How many are recommended?
4. What is your resting heart rate? Is it in a healthy or normal range?
5. What is your target heart rate? Tell me how you arrived at it and why.
6. What is your maximum heart rate? How did you calculate this?
7. What is your body mass index?
8. How far can you reach beyond your toes? If you cannot reach your toes, how are
you going to work on this (20 words)?
9. How many sit-ups can you do in a minute?
10. How many push-ups can you do in a minute?
11. How many pull-ups can you do?
12. How fast can you run a mile?
51
SEEK RELIABLE INFORMATION
Today there are so many false claims and quick fixes for physical inactivity and
weight loss, often people do not know where to turn for dependable answers. It is
important to know you are receiving trustworthy information that has been properly
studied and adequately tested. It is our hope you will use this workbook during the
course and after to develop an understanding of all the factors that contribute to your
overall health.
American Cancer Society
http://www.cancer.org
The Food and Drug Administration
http://www.fda.org
American College of Sports Medicine
http://www.acsm.org
The Mayo Clinic
http://www.mayoclinic.org
Department of Health and Human Services
http://www.healthfinder.gov
American Council on Exercise
http://www.acefitness.org
Former Surgeon General, Dr. Koop’s web site on health and wellness
http://www.drkoop.com
The National Institutes of Health
http://www.nih.gov
American Diabetes Association
http://www.diabetes.org
The Centers for Disease Control
http://www.cdc.gov
National Strength and Conditioning Association
http://www.nsca-lift.org
52
REFERENCES
Beachle, T., R., Earle, R., W., & Wathen, D. (2008). Resistance training. In T. R.
Beachle, & W. R. Earle (Eds.), Essentials of strength training and conditioning (3rd
ed.) (pp. 381-412). Champaign, IL: Human Kinetics.
Corbin, C., B., & Lindsey, R. (2002). Fitness for life (4th ed.). Champaign, IL: Human
Kinetics.
Delavier, F. (2001). Strength Training Anatomy. Champaign, IL: Human Kinetics.
Hoeger, W., W., K., & Hoeger, S., A. (2007). Principles and labs for fitness and wellness
(9th ed.). Belmont, CA: Brooks Cole.
Retrieved May 5, 2013 from the World Wide Web http://www.loughborough-sportsscience.com/body-composition-test.html
Retrieved May 4, 2013 from the World Wide Web http://www.cnpp.usda.gov/
Thygerson, A., L., & Larson, K., L. (2006). Fit to be well. Sudbury, MA: Jones and
Barlett Publishers.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.
Dietary Guidelines for Americans, 2010. (7th ed.), Washington, DC: U.S.
Government Printing Office, December 2010.
53