Fitness Lifestyle Design
Study Guide
Welcome to Fitness Lifestyle Design. This study guide is designed to help you navigate the course. Start
by clicking on the module folders to the left. Start with Module 1 and work your way through each
folder numerically. To navigate through each folder use the arrows on the Navigation pane on the left
side of the class content window as seen in the following diagram.
Use this study guide to record important information as you navigate the course. This will help you with
the assignments and assessments. You will come across a three basic types of assignments in addition to
the assessments.
The First type of assignment is a discussion post. Section 1.02 has one of these.
1.
2.
3.
4.
5.
6.
Click on “Assignments and Assessments folder” at the bottom the “Module 1” folder.
Click on “Discussions” folder
Click on “1.02 Welcome to Club Med”
Click “New Thread”
Answer the questions in the box using good spelling and grammar
Click “Post”
The Second type of assignment is a work file. For example, Section 2.03 has the Family Fitness Survey.
1. Click on the Highlighted text in the lesson
2.
Click on “Downloadable” version
3. Complete the activity and save
4. Click on the folder under module M which is labeled “Assignments and Assessments”
5. Click “2.03 Family Fitness Survey”
6. Follow instructions for attaching the completed document.
The third type of assignment is workout logs. You may save and submit this as you do other assignment;
however, I recommend printing them out and handing me a completed hard copy.
In addition to the assignments mentioned above. You will also have to complete assessments (quizzes)
on the material in certain sections. Again you will find these in the “Assignments and Assessments”
folder. Just click on the
answer the questions.
next to the corresponding number for the lesson you are working on and
Fitness Lifestyle Design
Study Guide
1.00-1.01
Make sure you clearly understand how to navigate the course
As you submit items for this module submit write the date in chart below.
Module One Checklist
Projects
Description
Estimated
Completion Time
Point
Value
Date
Completed
Points
Earned
01.00
Welcome
10 minutes
N/A
N/A
01.01
Guest Services
Itinerary
Course
Information
15 minute
N/A
N/A
01.02
Activity Club
Discussion
15 minutes
10
01.03
Pace and Liability
15 minutes
10
01.04
Safety Drill
20 minutes
N/A
01.05
Choice of Team
Sport or
Group Activity
10 minutes
5
01.06
Shopping Bonus
Rewards
Quiz
30 minutes
13
01.07
Module Summary
Article or Speech
60 minutes
30
01.08
Medical
Questionnaire
15 minutes
10
1.02
1. Go to the Discussion area and write a four to five sentence
paragraph describing an activity, exercise, or game that
you think should be at Club Web.
2. Read two of your classmates' postings and respond to two
that fit your interest or lifestyle.
3. Submit a sentence stating that you have completed the
discussion and include the names of the two classmates
with whom you posted a response as Assignment 01.02.
N/A
Fitness Lifestyle Design
Study Guide
1.03
Pace is defined as _________________________.
Assignment
1. Select a pace chartfrom the Course Information area and
save it to your computer. You may complete the work at a
faster pace, but you will be required to spend the time
needed to complete 27 workout dates. (Lessons
03.03 through 06.09)
2. Fill in your dates. Enter your start date next toWeek
1 and use a calendar to fill in the date to be completed for
each of the remaining weeks. (For example, Aug. 14–
Aug. 21, Aug. 22-Aug. 28, etc.)
3. Post the pace chart in a place where you and your
parent/guardian will see it every day.
4. Complete the Liability Waiver in the Course Information
area.
5. Submit your completed assignment by entering the
following sentence:"I have filled in the dates on my
pace chart and have chosen the _____ pace. My pace
chart and waiver were submitted on _____ in the
comment section of the assessment 01.03 Choosing Your
Pace and Liability. Attach your pace chart and liability
waiver.
1.04
Fill in the Blank
1. ______________ should be the utmost concern in any environment.
2. If you have concerns about the safety aspects of any activity, talk to a ___________________ or
consult your _________________.
3. In general, getting enough rest and wearing the proper shoes and clothing will ____________
your comfort and reduce the chance of ______________ or _______________.
Exercising in the Heat
Exercising in the heat can result in ____________ or even _____________. ____________
and __________________ are very real medical conditions and can never be fully
prevented. List 5 Methods of reducing the risk of physical activity in the heat.
In a study by the University of Illinois, it was found that



_______ water loss reduces performance significantly
________ loss causes heat exhaustion
_________ loss may result in heat stroke and death
Fitness Lifestyle Design
Study Guide
Another consideration when exercising in the heat is preventing sunburn, which could lead
to skin cancer. A sunscreen with an spf of at least _________ should be used for outdoor
activities—waterproof and sweat proof sunscreen will not have to be reapplied.
Exercising in Cold Weather
Without proper precautions, cold weather exercising can result in _________________ or
_______________________, a potentially life-threatening internal drop in body
temperature. To stay warm while exercising in cold weather, choose your
_______________ carefully.
List 5 ways to reduce risks while participating in physical activity in cold weather
1. _________________________________________________________________
2. _________________________________________________________________
3. _________________________________________________________________
4. _________________________________________________________________
5. _________________________________________________________________
Exercising in Threatening Weather
When it is raining outside, have an _____________ ____________. By no means, should one be outside
when _________________ is in the area. The majority of lightning strikes occur before and after a storm
is overhead. A good rule is to wait _________________ after the last strike.
Wet surfaces from the rain can lead to injuries sustained in ____________.
Water Safety
List 5 ways to reduce risks when participating in water activities.
1.
_________________________________________________________________
2.
_________________________________________________________________
3.
_________________________________________________________________
4.
_________________________________________________________________
5.
_________________________________________________________________
Activity Safety
Using the ______________ when completing any movement will help prevent injury.
List three ways to improve your form in any physical activity
Fitness Lifestyle Design
Study Guide
1.
_________________________________________________________________
2.
_________________________________________________________________
3.
_________________________________________________________________
If you take up ______________ activities like snow boarding, blading, or skate boarding, wear a
______________. If you opt for cycling, wear a bicycle helmet and obey __________________________
Drugs, Alcohol, and Tobacco
The human ____________ job is to pump nutrient-rich blood throughout your body. If you smoke, take
drugs, or drink alcohol excessively, you are giving your heart ___________. Over time, the__________ of
your heart will suffer.
The Surgeon General has determined that _________________ is dangerous to your health. Scientists
have proven that smoking doubles your risk of having a ___________ and doubles, triples, or
quadruples your risk of sudden cardiac _____________. Each year, over 300,000 Americans die of
_______________ heart disease. So, don't smoke. If you do, quit. The you quit, the sooner your risk will
start to decline. There is hope. Former smokers can completely lower their risk of sudden cardiac death
within ________ ________ of quitting.
Tobacco
List 5 negative effects of tobacco use.
1.
_________________________________________________________________
2.
_________________________________________________________________
3.
_________________________________________________________________
4.
_________________________________________________________________
5.
_________________________________________________________________
All states in the U.S. prohibit the sale of tobacco products to _____________. Eleven states have added
license suspension or revocation, or both, as penalties for sales to minors.
Drugs
Drugs, because they are foreign substances, can affect your __________. Even ____________ drugs can.
The only way you can control the effect on your heart with illegal drugs (cocaine, heroin, marijuana,
amphetamines, etc.) is if you ____ _______ ________ ________ and if you do, quit.
Fitness Lifestyle Design
Study Guide
Alcohol
Alcohol poses a serious hazard to the____________ and impairs the functionality of the __________.
According to the U.S. Substance Abuse and Mental Health Services Administration, seven million
persons between the ages of 12 and 20 __________ ____________ (down four to five drinks in a row)
at least once a month. This age group seems more susceptible to damaging the parts of the _________
responsible for ______________ and _________________, and _______________ and making
decisions.
Complete the Mandatory Safety Drill before moving on to the next section.
1.05
What do you think makes up a healthy fitness lifestyle? ________________________________________
_____________________________________________________________________________________
List 8 social and emotional benefits to physical activity: ____________ ____________ ____________
_______________ _______________ _________________ ________________ _______________
According to The American Heart Association, when selecting an exercise program what factors should
be considered.
____________________________
_________________________
______________
___________________
____________________________________________________________________
________________________________________________________________________
Write a rebuttal for each of the following excuses for not participating in physical activity.
Bad weather: ______________________________________________________
Too costly: ________________________________________________________
No partner: _______________________________________________________
Too tired: ________________________________________________________
Embarrassed: ____________________________________________________
No time: _________________________________________________________
Fitness Lifestyle Design
Study Guide
1.05
Decide whether you will be participating in a team activity or writing an essay. If you have any other
ideas you think would meet the requirement do not hesitate to ask me. Enter your decision into the
assignment for 1.05, “Choice of Four Week Activity”
1.06 A Healthy Lifestyle
Most chronic disorders are preventable through ___________ ____________ choices. These include an
optimal _________, proper ___________ maintenance, _________ exercise, adequate ________, no
smoking, and no alcohol. When the body and mind are free of disease, there is __________ _______,
more enthusiasm and optimism, _________ energy and pep, peak ______________ and improved
physical appearance.
Abnormal conditions of the heart itself or the _________, _________, and _____________ make up
cardiovascular disease. Cardiovascular disease can be prevented through proper ______ and
__________.
According to the American Heart Association, what are 5 benefits of regular exercise:
1.
_________________________________________________________________
2.
_________________________________________________________________
3.
_________________________________________________________________
4.
_________________________________________________________________
5.
_________________________________________________________________
Flexibility
•improves
____________________ of the joints
•_____________________ muscle soreness
•helps __________________
•__________________________
injury
posture
• ______________________ low back pain
• ____________________________ a person and relieves stress
Cardiorespiratory fitness
•uses energy __________________ as fat
•________________________ lean body mass
Fitness Lifestyle Design
Study Guide
•_______________________-the immune system
•_______________________the risk of heart disease; lowers cholesterol and blood pressure
•__________________________
the heart
•______________________________ digestion
•_______________ self-image
•________________________ a person and relieves stress
Muscular strength and Endurance
•_____________________ lean body mass
•lean mass ____________ more calories
• ______________________ posture
• _________________________ the joints limiting pain
•strengthens bones ____________________ osteoporosis
• _____________________ job related injuries
•___________________ a person and relieves stress
1.06
Reflect on the quote by Ralph Marston
_____________________________________________________________________________________
_____________________________________________________________________________________
____________________________________________________________________________________
_____________________________________________________________________________________
____________________________________________________________________________________
_____________________________________________________________________________________
Take the Quiz 1.06 “Shopping Bonus Reward”
Fitness Lifestyle Design
Study Guide
1.07
Print the Surgeon General Article and highlight the facts you find interesting. Keep with your notes.
Choose your and complete one of the activities described in the assignment.
1.08
List 5 ways to incorporate more activity into your day:
1. _________________________________________________________________
2._________________________________________________________________
3._________________________________________________________________
4._________________________________________________________________
5. _________________________________________________________________
Complete the Medical Questionnaire and submit it for assignment 1.08
Fitness Lifestyle Design
Study Guide
Module 2
2.01 Checklist: Write in the date each time you complete an activity
Module Two Checklist
Project
Description
Estimated
Completion
Time
Point
Value
02.01
Print: Club Features
Save to
desktop:Lifestyle Journal
10 minutes
N/A
02.02
Room Service Discussion
15 minutes
10
02.03
I. Activity level survey
and reflective paragraph
45 minutes
N/A
II. Family fitness survey
5 minutes to
print
Body fat—self-check and
finding BMI
45 minutes
N/A
Quiz
20 minutes
16
02.05
Fitness tests
90 minutes
10
02.06
Stress: six changes you
will strive for
60 minutes
N/A
02.07
Setting goals
60 minutes
50
02.08
Sleep—self-check
30 minutes
N/A
02.09
Oral Component
15 minutes
10
02.04
Date
Completed
Points
Earned
N/A
N/A
20
N/A
N/A
Save or Print the “Lifestyle Journal”. Read it and highlight important information
2.02
Answer the following questions
Do you eat breakfast, lunch, and dinner? (example: I eat breakfast and dinner but usually skip lunch.)
Do you have two to four regular snack times during the day whether you are hungry or not?
Do you drink two liters of water a day?
Can you easily pass by the food establishments spilling forth the aroma of fresh baked pretzels or
cookies?
Fitness Lifestyle Design
Study Guide
Do you pack fresh fruit for a snack or grab something from the vending machine?
Does the sight and smell of food trigger your hunger?
Do you always grab a snack when entering the house?
Do you open the refrigerator door when you do not know what you want?
Do you eat when you are mad, sad, bored, or have a lot to do?
Do you eat when hanging with your friends?
Do you meet your friends at fast food places?
Do you reward yourself with food?
Do you help plan meals to include foods from the four food groups?
Do you eat while watching TV?
Do you eat in the car?
Do you try every crash diet that comes around?
Do you skip meals?
How many minutes do you spend at the table?
Examine your answers to the above questions . Put a star by those you think you could easily change.
Include this activity in your notebook.
From the Change List, choose one simple change you can commit to follow each day for the next 21 days.
Use the suggestions to help you reach this goal. (If you would like to choose a change not on the Change
List, submit your idea to your instructor for approval.)
Assignment 2.02
1. Post your change choice in the Discussion area.
2. Respond to two guests.
3. Submit your completedAssignment 02.02, by entering the
date you completed the discussion and the two guests to
whom you responded.
2.03
Part I
What statement on the “Fitness Page” bets describes you?
Write a reflective paragraph about your present activity level and save it for assignment 2.07. Follow the
prompts given in the lesson.
Part II
Analyze where your family stands by charting for seven days how each of your family members include
fitness in each day. (Ride bike, walks pet, yard work, swims, tennis, etc.). Compile your information into
a fitness chart and submit it for assignment “2.03 Activity Time”
Fitness Lifestyle Design
Study Guide
2.04
There are many suggestions for determining your ideal weight. However, the most important thing to
consider is not how much you ________, but how much _________ you are carrying around.
It is the extra fat that leads to the danger of ______________ _________, __________, and other
illnesses.
Making up the mass of the body is _______ tissue, like the _________and ________, and _____ tissue.
The amount of fat tissue compared to one's total mass is known as ___________ ___________
_______.
Matching
Under Water Weighing _____
A. It is done by standing on a bioimpedance machine which has metal
foot plates. One stands on it barefooted
B. One of the most common methods, the measurement is usually
Bioelectrical impedance ____
taken three times and an average is taken from the three
measurements
Skinfold Measurement_____
C. a comparison between height and weight
D. measurements are performed using a non stretchable tape measure
which measures the circumference of specific body sites
E. This method does not take into account where body fat is located but
has been considered one of the most accurate methods for many
years.
Girth Measurement______
Body Mass Index_____
2.04 Take the Light Lunch true and false quiz
Using the links in Part I determine your BMI
A person having 10% more body fat than is recommended is considered __________. On the other
hand, an accumulation in the number of fat cells is defined as __________.
Too little _____ can also put a person at risk. A comparison of one's BMI and ______ ___________ is a
great way to determine the health risk level.
Part II
Determine your risk level
Complete quiz “2.04 The Skinny on Body Fat.”
2.05
Complete the Physical Fitness testing record your scores in the Lifestyle Journal You printed in
section2.01.
Compare your results to the standards for your age.
Fitness Lifestyle Design
Study Guide
2.06 Shopping for a stress free life
Approximately _________ of American teens feel stressed out on a daily basis, according to a study by
the University of Michigan. While at school, they worry about ___________, and while at home, they
worry about problems with their __________. Their mind is everywhere but at the moment they are in.
There are two types of stress: _______and ________. _______ stress can push you to do better,
complete projects on time, and even succeed. However, _______ stress leads to health problems:
___________, depression, ____________, and ________________ problems.
Stress may result from problems with ________________, ____________, or _______. Lack of ______,
poor ________ habits, too much ____, smoking, and alcohol can also cause stress.
"_______ ___ _______" is the term given to the body's reaction to a stressful situation. Adrenaline is
released, the pupils ________, senses are ____________, muscles tense, ____________ increases, the
________ pumps faster and the blood pressure______. While using all this energy, the body works to
replace it. Without the proper diet and enough water to keep the body __________, the body wears
down. The typical lifestyle of many your age will damage the ________. A long-term result can even be
the suppression of the __________ system leading to disease and sickness.
List 5 methods of dealing with stress
1. _________________________________________________________________
2._________________________________________________________________
3._________________________________________________________________
4._________________________________________________________________
5. _________________________________________________________________
Print the Stress test and then honestly mark your answers.
After completing the test, look at the questions for which you checked yes and rank them easiest to
hardest for you to change.
Record these in your log.
Decide on two changes you would like to work on now, two to work on three weeks from now, two to
work on six weeks from now, and two to work on nine weeks from now through the end of the course.
You will submit these changes in Lesson 02.07.
Fitness Lifestyle Design
Study Guide
2.07
Complete the fitness goal sheet in your Lifestyle Journal. Make copies and post in multiple locations
where you will see them frequently.
2.08
What are the consequences of not getting enough sleep? __________________________________
__________________________________________________________________________________
What are the 3 guidelines set by The National Council on Sleep
1. _________________________________________________________________
2._________________________________________________________________
3._________________________________________________________________
What were your results for the Sleep Challenge Self-Check? ___________________________________
_____________________________________________________________________________________
2.09 Assignment
1. Review Modules 1 and 2 in preparation for your Oral Component Assessment.
2. Please call your instructor now or visit the Announcement Page to schedule an
appointment.
3. Upon completion of your oral assessment, submit Assignment 02.09 Module 2 Oral
Component.
4. In the student comments box submit the date you spoke to your instructor and
write at least two sentences describing the topics discussed during your Oral
Component.
5. This study guide will help you prepare for the discussion-based assignment/oral
component.
Fitness Lifestyle Design
Study Guide
3.01
Projects
Description
Estimated
Completion
Time
Point
Value
Date
Submitted
Points
Earned
03.01
Print: Club Features
5 minutes
N/A
03.02
Read: "Nutritional
Thoughts"
10 minutes
N/A
Quiz: Water Break
30 minutes
10
Warming up
30 minutes
Log
N/A
Flexibility
60 minutes
Log
N/A
03.04
Choose: Fast Food or
Age Group Survey
60 minutes over
seven days
20
03.05
Cardio
60 minutes
40
Muscular Endurance
60 minutes
Log
N/A
03.06
Shoes
Clothes
30 minutes
N/A
N/A
03.07
Club Cabaret - MyPlate
Food Guide
45 minutes
30
03.08
Muscle Soreness
Quiz
15 minutes
30 minutes
30
03.03
N/A
How has modern life effected eating habits for many people? __________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
Print, read, and Highlight important information for the article, “Nutritional Thoughts.”
To what processes in the body does water contribute? _____________ __________________________
_____________________________________________________________________________________
What is dehydration? __________________________________________________________________
____________________________________________________________________________________
Fitness Lifestyle Design
Study Guide
Print read and Highlight the articles “The Importance of Water” and “Are You Getting Enough?”
Complete exam Assignment 03.02 on the importance of breakfast and water breaks.
3.03
Which would you rather engage in injury prevention or injury rehabilitation?
List the five parts of the “sensational sixty” workout. _______________ _______________________
__________________ ______________________ ________________________
What is the term used to describe the process of preparing your muscles for activity? _______________
What is the definition of “flexibility”?
List 5 benefits of improved flexibility
1. _________________________________________________________________
2._________________________________________________________________
3._________________________________________________________________
4._________________________________________________________________
5. _________________________________________________________________
What is a static stretch? ________________________________________________________________
How long should you hold a stretch? _____________
What is ballistic stretching and why shouldn’t you do it? _______________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
Part I: Visit the Rubber Room Link. Print the exercises. Perform each stretch in order. Remember to hold
each stretch for at least 20 seconds.
Part II. Choose one of the Cardiovasular exercises for the list and participate in the activity for at least 15
minutes.
Part III. Click on the “Enduring a Lifetime of Movement” link
Fitness Lifestyle Design
Study Guide
What is muscular endurance? ___________________________________________________________
___________________________________________________________________________________
List 5 benefits of muscular endurance.
1. _________________________________________________________________
2._________________________________________________________________
3._________________________________________________________________
4._________________________________________________________________
5. _________________________________________________________________
Muscular endurance exercises should be completed in the order of ________ muscle groups first and
then in descending order to the _________ muscle groups last. This will allow you to do the more
difficult movements that require the most ____________ while you are freshest.
The number of repetitions (single complete movement of an exercise) should ideally be between _____
and _______ per set. A set is a group of repetitions performed one after another without stopping for a
rest break.
Fitness Lifestyle Design
Study Guide
Label the major muscle groups on the diagram below
Participate
View the “Strength Room” Link. Explore the exercises. Choose one for each major muscule group to add
to your work out.
Complete your work out and log in your Fitness Lifestyle Journal.
3.04.
Follow the instructions for keeping track of your food in the “Lunch Break” activity.
3.05
The blood picks up _________ from the ________, and the ___________ pumps this oxygen-rich blood
to every cell in the __________. A weak heart cannot pump as much blood as a ________ heart.
Therefore, it pumps more often each minute—in effect wearing itself out.
Fitness Lifestyle Design
Study Guide
The efficiency with which the heart works and the stronger it becomes will go a long way in preventing
__________ and ___________—the number one cause of death in many countries of the world.
In fact, if the heart's efficiency can be improved by 10 percent it will save the heart from having to pump
nearly _____________ times less each year. This will add up over a lifetime and allow the heart to work
many more years. Talk about money in the bank!
List 5 benefits of improving cardiovascular endurance.
1. _________________________________________________________________
2._________________________________________________________________
3._________________________________________________________________
4._________________________________________________________________
5. _________________________________________________________________
What does the heart rate indicate? _________________________________________________
Follow the directions for finding your resting heart rate. What is it? _______________
Why is important to know your maximum heart rate? ____________________________________
_______________________________________________________________________________
What is your maximum heart rate? _______
Define Target heart rate. _________________________________________________________
What is your Target heart rate? ______ - _______
Follow the instructions for Part I. Record your results on the 3.05 Cardio Club Worksheet.
3.06
What is the single most import piece of athletic wear? ________
What type of athletic shoe is good for the greatest variety of activities? ________________________
List five tips for getting the right pair of shoes.
1. _________________________________________________________________
2._________________________________________________________________
Fitness Lifestyle Design
Study Guide
3._________________________________________________________________
4._________________________________________________________________
5. _________________________________________________________________
3.07
List the 5 food groups and give some examples of each.
1. _________________________________________________________________
2._________________________________________________________________
3._________________________________________________________________
4._________________________________________________________________
5. _________________________________________________________________
Follow the directions for completing the “My Plate” activity.
3.08
List and describe 2 types of muscle soreness.
1. _________________________________________________________________
___________________________________________________________________
2._________________________________________________________________
__________________________________________________________________
Complete the quiz for Assignment 03.08.
Fitness Lifestyle Design
Study Guide
4.01
Projects
Description
Estimated
Completion
Time
Point
Value
Date
Submitted
Points
Earned
04.01
Club Features:Print
5 minutes
N/A
N/A
04.02
Continental
Breakfast: Analyze
Breakfast Foods
40 minutes
N/A
N/A
Design: Breakfasts
15 minutes
Log
N/A
Quiz
15 minutes
12
Super Sixty
90 minutes
N/A
Discussion
10 minutes
10
04.04
Picnic Lunch
Design two lunches
30 minutes
Log
04.05
Body Alignment Part 1
Body Alignment Part 2
60 minutes
20
15
04.06
Food labels
Nutrient claims
Nutrition facts
30 minutes
N/A
Scavenger hunt
30 minutes
15
Quiz
15 minutes
10
04.07
Print nutrient chart
Write children's story
90 minutes
30
04.08
Print nutrients needed
chart
5 minutes
04.09
Oral Component
Sensational Sixty Log
15 minutes
04.03
N/A
N/A
N/A
N/A
N/A
10
30
Look at the Nutritional Analysis of Fruit chart. .
Notice how the amounts of calories, protein, fat, and cholesterol are very similar.
Compare the amount of Vitamin C and Vitamin A found in each fruit. Which is the lowest; which is the
highest?
Find the fruit which has about 10 times as much sodium as the others.
Think about the fruits you enjoy and could include in your diet at breakfast and other meals.
Fitness Lifestyle Design
Study Guide
At the bottom of the chart, make a list of several fruits you like. Remember, boys should include 2 cups
of fruit and girls should include 1 ½ cups in a daily diet.
Fresh Fruit vs. Fruit Juices
Look at the “Juice Chart” Notice how the nutrient level of the fruit and its juice counterpart is almost the
same but how very different the Vitamin portion is. When selecting a fruit juice from the grocery, be
sure to look for 100% juice with no added sugar. Print the chart and include it in your notes.
Which Would You Choose?
There are many healthy ________ that you can choose from to include in your breakfast.
Remember, for boys and girls, the suggested servings of grains, per day range from ______ ounces
include bread, cereal, ______, and _______. Read Breads for Breakfast and take a look at some of the
common bread choices for breakfast. Print the chart, and include it in your notebook for later use and
then return to this page.
Notice the difference in the amount of sodium found in the different breads.
What do you think accounts for the difference in Vitamin A and C?
If you said the additional blueberries in the muffin and egg in the bagel, you would be correct.
Complete Quiz 4.02. Refer to your printed copy of the fruit chart, juice chart, and breads for breakfast
chart.
4.03 Super Sixty
Use the your understanding of the FIT Principles to adjust your workout in order to improve your fitness
level.
Describe dynamic Stretching _____________________________________________________________
_____________________________________________________________________________________
What are the benefits of dynamic stretching? _______________________________________________
____________________________________________________________________________________
Complete the “Super Sixty” “Your Turn” activities as described in the course content.
List 5 benefits of strength training.
1. _________________________________________________________________
2._________________________________________________________________
Fitness Lifestyle Design
Study Guide
3._________________________________________________________________
4._________________________________________________________________
5. _________________________________________________________________
How is Strength Training Characterized? ____________________________________________________
____________________________________________________________________________________
What are some things that can be used to create resistance? ___________________________________
_____________________________________________________________________________________
Select the strength training exercises for your workout.
Complete discussion assignment 4.03
4.04
Plan 2 lunches using the information in the course content. Write these in your log.
There is no assignment to submit for this section
4.05 Body Alignment
Performing an exercise incorrectly can cause a ___________.
Look over the checkpoints for performing each exercise. Assess your own performance of each to make
sure you are performing each exercise correctly and safely.
Complete the interactive quiz.
Complete Quiz 4.05 “Body Alignment Part II”
4.06
List 5 consequences of a poor diet
1. _________________________________________________________________
2._________________________________________________________________
3._________________________________________________________________
4._________________________________________________________________
5. _________________________________________________________________
Complete the following nutrition claim chart
Fitness Lifestyle Design
Study Guide
Nutrient Claim
Definition
Calorie Free
Low Calorie
Reduced Calorie
Light or Lite
Sugar Free
Reduced Sugar
No Added Sugar
Fat Free
Low Fat
Reduced Fat
Cholesterol Free
Low cholesterol
Reduced or less
cholesterol
High fiber
Good source of fiber
More or added fiber
Print read and Highlight the article “How to Understand and Use the Nutrition Facts Panel on Food
Labels from the United States Food and Drug Administration.”
What is the number 1 nutritional fact found on food labels? _______________
What can lead directly to obesity? ____________________
Print the Scavenger Hunt Chart to use to record your information.
From your kitchen or the grocery store:
Find 10 products with Nutrient Claims on the front panel. List the name of the product, the claim, and
what information from the Nutrition Facts supports this claim. The first one is done for you.
Find 5 products that do not have nutrition labels. List your nutrition beliefs about these products, then
go to My Food-A-pedia and list the actual nutrition facts.
After you have collected the data, copy the list into your word processing program and save it as a .rtf
file.
Fitness Lifestyle Design
Study Guide
Complete Quiz 4.02 “Food Label Part II”
4.07
All foods can fit into a healthful eating plan if consumed in ___________ and ___________ with a
variety of other foods.
Why is proper nutrition so important through the teen years? ______________________________
_________________________________________________________________________________
List 5 dietary guidelines
1. _________________________________________________________________
2._________________________________________________________________
3._________________________________________________________________
4._________________________________________________________________
5. _________________________________________________________________
List and describe the 3 basic nutrient classifications
1. _________________________________________________________________
2._________________________________________________________________
3._________________________________________________________________
Should you eliminate all fat from your diet? Why or Why not? _________________________________
____________________________________________________________________________________
List four functions of fat in the body
1. _________________________________________________________________
2._________________________________________________________________
3._________________________________________________________________
4._________________________________________________________________
You may complete part I or Part II. You do not have to complete both assignments
Part I
Fitness Lifestyle Design
Study Guide
1. Print the chart by clicking on the link. Put a star by the functions you feel are most important to
you.
2. Circle five foods you like and would include in your diet If you do not like any of the foods in the
charts, do a web search for the nutrient and record five foods you do like.
3. Add these foods to the MyPlate you designed in Lesson 03.07.
4. Be sure to return to this page to complete Part II of the assignment.
5. Keep the chart in your notebook for future reference.
6. Open and print the Essential Nutrients Chart.
Part II
1. Using the information above and the information found on the chart, write a children's story for
first graders. The completed book should have at least five pages and five pictures.
2. Introduce yourself as one of the nutrients.
3. Include foods where you can be found.
4. Tell about your job in maintaining the body.
5. Include three snacks high in this nutrient.
6. Be sure to include pictures and factual information to hold the children's attention. Keep it
simple. You are writing for a first grader.
7. Choose a name for your character, for example, Polly Protein.
8. View the Story Rubric to see how your story will be graded.
4.08
Based on your age and gender, what is your recommended caloric intake for the day? ______________
Complete the chart based on the recommendations of each for someone of your age and gender.
Calories
Total Fat (g)
Saturated Fat (g)
Cholesterol (mg)
Total Carbs (g)
Dietary Fiber (g)
Protein (g)
Insert this information into your log.
4.09
Fitness Lifestyle Design
Study Guide
Review Your nutritional goals, the actions you have made to better handle stress, Sensational and Super
Sixty workouts, FIT principle, Nutrients and reading nutritional labels, Recommended calories for your
age and gender then Contact Mr Dallaire for your Oral examination.
Fitness Lifestyle Design
Study Guide
5.01
Projects
Description
Estimated
Completion Time
Point
Value
05.01
Print Club Web
Features
5 minutes
05.02
Serving sizes
40 minutes
15
05.03
Stupendous Sixty
90 minutes
40
05.04
Print vitamin and
mineral charts
15 minutes
10
05.05
Evaluating Cardio
45 minutes
20
05.06
Cardio equipment
Research heart
monitor
Write postcard
home
90 minutes
25
05.07
Talent Show
50 minutes
25
05.08
Factual Information
30 minutes
N/A
05.09
Group Activity or
Report
Four Weeks
40
05.09
Super Sixty Log
10 minutes
40
Date
Submitted
N/A
Points
Earned
N/A
N/A
5.02
Print the “Serving Sizes” chart.
Dish Up a Serving
Now that you understand what a serving size is, and a few pitfalls, complete the following activity:
Go to your kitchen and choose five favorite foods or drinks. Create a table to record:
1.
2.
3.
4.
5.
the name of the food
the serving size
number of calories
Read the serving size and put one serving on a dish or in a glass.
Would you say this is about right, too little, or too much according to what you normally eat in
one serving?
6. From the label find how many calories are in one serving.
7. How many calories would be in two servings?
8. What about half a serving?
Fitness Lifestyle Design
Study Guide
9. List one nutrient found in the product.
Complete the seven steps above with five foods of your choice.
Complete Quiz 05.02 “Serving Sizes”.
5.03
Follow the directions for completing and submitting the “Stupendous Sixty” workout design assignment
5.03 Part I.
Fill out pages 15, 16, and 17 in your workout journal.
5.04 Boxed Lunch
Vitamins and minerals are low in __________, but loaded with ___________ when it comes to the
processes within the body.
The daily recommended amount for vitamins and minerals is computed in _________ or ___________.
A gram has about the same mass as a paper clip. A microgram is much smaller, .000001 of a gram.
Vitamins and Minerals
Print the charts from links and put them into your notebook. Be sure to circle the foods you like and will
include in your meals.
5.05
Bad habits are created and injury can result from the consequences of ___________________________.
Even worse are the problems which wait to announce themselves until sometime in the future. Using
bad form may produce lasting results showing up ____, ____, or ______ years from now. So be sure to
perform each skill as it is explained, and take heed of the safety tips.
Follow the instructions for checking your posture.
List 5 benefits of including walking as your cardio workout
1. _________________________________________________________________
2._________________________________________________________________
3._________________________________________________________________
4._________________________________________________________________
5. _________________________________________________________________
Fitness Lifestyle Design
Study Guide
List 5 tips for maximizing benefits for walking
1. _________________________________________________________________
2._________________________________________________________________
3._________________________________________________________________
4._________________________________________________________________
5. _________________________________________________________________
List for things to avoid while walking
1. _________________________________________________________________
2._________________________________________________________________
3._________________________________________________________________
4._________________________________________________________________
Describe a good walking workout for someone your age just starting out. ________________________
____________________________________________________________________________________
How would you “step it up”? _____________________________________________________________
_____________________________________________________________________________________
How long should you jog I for a general workout? _____________________
How long should you jog to lose weight? _______________________________
List 5 safety hints for Jogging
1. _________________________________________________________________
2._________________________________________________________________
3._________________________________________________________________
4._________________________________________________________________
5. _________________________________________________________________
What is the main drawback of jogging? _____________________________________________________
Fitness Lifestyle Design
Study Guide
List five safety tips for Hiking
1. _________________________________________________________________
2._________________________________________________________________
3._________________________________________________________________
4._________________________________________________________________
5. _________________________________________________________________
Why is swimming an ideal choice of cardiovascular workout for people with a variety of conditions,
including pregnancy, orthopedic problems and arthritis. ______________________________________
____________________________________________________________________________________
How long should you bike if you are just starting out? ___________________________________
What length of time should you work up to? _____________________________________
05.05 Cardio Activities
You will need a partner for the following activity. Follow the instructions below.
1.
2.
3.
4.
5.
6.
Before beginning, rate how you think your walking form is: 1 = poor, 2 = fair, 3 = good.
Explain and demonstrate good walking form to a partner.
Your partner watches you walk about 30 meters.
You respond to the questions at the bottom.
Submit the check sheet to your instructor. Please include your first and last name.
Use the 05.05 Cardio Activities check sheet to record your information in your Life Style Journal.
Assignment
o Complete the chart and questions.
o Submit your chart as Assignment 05.05.
5.06 Just review the information on shopping. You do not ned to complete the Heart Rate Monitor
Comparison Activity.
5.07 Review the information on Special Olympics.
Choose one assignment option to complete and submit.
5.08
Why is it important to find reliable sources of information on products?
Fitness Lifestyle Design
Study Guide
5.09
o
o
o
o
Make sure your Super 60 log is up to date and shows at least 9 workout sessions.
Attach the completed log for the Super 60 workout to Assessment 5.09 Super 60 Log.
Your Group Activity Proof of Participation verification form is also due now. Please attach the
form, photo or note from your coach to Assessment 5.09b. Group Activity Form.
If you completed the Alternative Writing Assignment you need to attach your Research Paper to
Assessment 5.09b.
Fitness Lifestyle Design
Study Guide
Module 6
06.01 Club Web Features
Before you begin working, print this outline to keep track of your progress. Be sure to keep
it in your notebook.
Projects
Description
Estimated
Completion Time
Point
Value
06.01
Print: Club Web features
5 minutes
N/A
06.02
Breakfast special
45 minutes
20
06.03
Workout modifications
30 minutes
N/A
06.04
Analysis of foods for best 45 minutes
nutritional choice
Quiz
15
06.05
Final fitness evaluations
120 minutes
40
06.06
Personal trainers
Research three sites in
area for exercising
90 minutes
25
06.07
Obesity, determining
caloric output
45 minutes
Log
06.08
Worksite wellness
programs
25 minutes
10
06.09
Oral Component
15 minutes
10
06.09
Stupendous Sixty Log
10 minutes
30
6.02
What are some ways to reach your daily protein requirement besides meat?
o
o
o
o
6.03
Print the Protein chart.
Copy the questions and paste them into a Word Document.
Answer
Submit
Date
Submitted
Points
Earned
N/A
N/A
N/A
Fitness Lifestyle Design
Study Guide
List 3 things that can affect your ability to workout. ______________, ___________________,
________________
What workout modifications can be made for the 3 scenarios given.
Scenario 1: ___________________________________________________________________________
_____________________________________________________________________________________
Scenario 2: ___________________________________________________________________________
_____________________________________________________________________________________
Scenario 3: ___________________________________________________________________________
_____________________________________________________________________________________
6.04
For each pair of foods in the table below, the most nutritional choice is probably very
obvious to you, but pretend both foods are on your table. Which would you
honestly choose? (If you are a vegetarian, make the meat choice based on what a meateater may choose.)
Circle your choice from each pair:
Peach pie
Peaches raw
Brown rice (long grain—cooked)
White rice (long grain—parboiled)
Potatoes baked (flesh and skin without salt)
Potatoes fried (freezer French fried with salt)
Bread white (commercial)
Bread whole wheat (commercial)
Coleslaw
Cabbage boiled
Bagel (oat bran)
English muffin (mixed grain)
Tossed salad (Fast foods—vegetable)
Ranch dressing (Kraft Buttermilk)
Chicken breast roasted (meat only)
Chicken breast fried (meat only)
1. Go to Nutrition Analysis Tool (NAT) NAT Tool Version 2.0
2. Type in each of the 16 foods individually listed in assignment 6.04. Select an
appropriate servings size, for example, 1/6 of pie for peach pie, the click “Analyze
food.” Click “Add food” for each new food added to the chart. Once all of the foods
are entered click “Display Nutrients for Individual Foods.”
3. Print or copy and paste the chart of each of the foods into a document to attach in
Assessments. Your chart will show the following:
o Calories
Fitness Lifestyle Design
Study Guide
o
o
o
o
o
o
o
o
Protein
Fat
Carbohydrates
Sodium (Na)
Vitamin A
Vitamin C
Saturated Fat
Cholesterol
4. Review your chart or list to see if you made the best choices.
Submit that chart or list with all 16 foods for the 6.04 assignment.
Complete Quiz 6.04 “Food Analysis”.
6.05
Retake the Fitness tests the same way you did in 2.05.
1. Complete your fitness log following the instructions above.
2. Attach your completed log to Assessment 6.05 Final
Fitness Evaluation.
6.06
Review the information on what to look for in a personal trainer.
Complete one of the three activities listed.
6.07
List 5 diseases related to obesity
1. ___________________ 2. _____________________ 3. _____________________
4. __________________
5. _______________________
Simple adjustments to your _____ such as more ________ foods and reasonable ________
from fast food restaurants, along with the addition of a little ________to your weekly
routine, works to reverse damage and prevent future problems.





Do you wait to buy your tickets at the gate for the biggest game of the year or do
you get your tickets when they first go on sale?
Think about obesity in this way and you will see it is far easier to prevent the
illnesses associated with obesity than try to recover from them after they are
established.
Now, is the time in your life to be right. Your time commitments are not likely to
change.
Now, is the time to make smart food choices. Think about eating well, include in
your diet the foods you circled from the charts.
Now, make a game plan that can be followed throughout your life. Your plan must
become your lifestyle, so plan well.
Fitness Lifestyle Design
Study Guide
What is a calorie? ________________________
What are three ways to lose a pound of fat? ______________________________________________
_____________________________________ _____________________________________________
To maintain your present weight, caloric intake should simply equal caloric output.
You have practiced examining food labels and comparing calories for different foods. You
have learned there are __________ calories in each gram of fat and ________ calories in a
gram of protein or a gram or carbohydrate.
To lose fat, one must simply take in fewer calories than is used. This does not mean to stop
eating. Cutting calories just ________ a day will result in a pound a week, four pounds a
month, and 52 pounds in a year being lost. This is the safest way to reduce calories.
What is your upper limit on fat for the calories you consume?
Total Calories per Day
Saturated Fat in Grams
Total Fat in Grams
1,600
18 or less
53
2,000*
20 or less
65
2,200*
24 or less
73
2,500*
25 or less
80
2,800
31 or less
93
*Percent Daily Values on Nutrition Facts Labels are based on a 2,000 calorie diet. Values for 2,000 and 2,500
calories are rounded to the nearest 5 grams to be consistent with the Nutrition Facts Label.
Energy intake is very simple.
Fad diets may lead to health problems like _________, __________, and ___________.
Extremely cutting the food intake will make it hard to get the essential _________ for good
health. Do you really want your hair to fall out because you are not getting enough protein?
Fasting may send the brain the wrong message. It may determine your life is being
threatened which could send _____________ mechanisms into high gear.
You have planned meals from the four food groups. You have charts showing you which
foods are high in important minerals and vitamins. Now you must plan what, when, and
where you will eat each meal.
List 5 precautions to keep in mind when adjusting caloric intake to lose weight.
1. _________________________________________________________________
Fitness Lifestyle Design
Study Guide
2._________________________________________________________________
3._________________________________________________________________
4._________________________________________________________________
5. _________________________________________________________________
List 5 major sources of added sugar in the united States
1. _________________________________________________________________
2._________________________________________________________________
3._________________________________________________________________
4._________________________________________________________________
5. _________________________________________________________________
List 4 factors of which determine how your body loses energy.
1. _________________________________________________________________
2._________________________________________________________________
3._________________________________________________________________
4._________________________________________________________________
Use the information given to determine how many calories your body needs to carry out your metabolic
processes and to have enough energy to meet the daily demands? __________________
Complete the Calories Consumed Versus Energy Expended assignment 06.07 of your Lifestyle Journal.
06.08 Snack Delight
While teenagers spend about ______ hours a day involved in sitting, most adults spend the
majority of their day at _________ work. What is this sedentary lifestyle leading to? Poor
health!
_______ percent of illnesses and deaths are related to lifestyle—nutrition, exercise,
handling stress, and getting enough sleep.
Fitness Lifestyle Design
Study Guide
Save Money—Be Active
In 1993, the Canadian Fitness and Lifestyle Research Institute estimated that their health
care system could save _____ __________a year just in the treatment of heart disease if
everyone was physically active.
Each year, problems with obesity alone account for ________ of the health care costs in the
U.S., costing the country __________ dollars plus 39 million lost _______ days.
Work site wellness programs are becoming more and more popular, many times being the
difference in an employee choosing one company over another. A healthy corporation
always begins with healthy employees. Fifty percent of illnesses and deaths are related to
lifestyle. A work site __________ __________will give employees information and
motivation needed to modify their lifestyles and, in return, give their employers a greater
return on their investment.
List 5 ways in which Good employee health saves organizations money?
1. _________________________________________________________________
2._________________________________________________________________
3._________________________________________________________________
4._________________________________________________________________
5. _________________________________________________________________
Research conducted by Johnson and Johnson revealed that when employers and employees
adopted wellness as part of their overall mission, ____________ per employee per year in
medical care costs was saved.
In fact, a 1999 survey by a National Work Site Health Promotion Survey said that about
___________ of all companies with more than 750 employees offer a wellness program,
and about _________ of all companies with more than 50 employees do.
6.09
Make sure you have the following information available. Go talk to Mr. Dallaire for your oral
assessment.






Your nutritional goals
The actions you have made to better handle stress.
Things to consider before joining a gym.
Diseases related to obesity.
Calorie intake vs. output
Modifying workouts
Attach your completed fitness log for the Stupendous Sixty as Assignment 06.09 Stupendous Sixty Log.
Fitness Lifestyle Design
Study Guide
Fitness Lifestyle Design
Study Guide
07.01 Club Web Features
Keep track of your progress. Be sure to keep it in your notebook.
Projects
Description
Estimated Completion
Time
Point
Value
07.01
Print this
page
5 minutes
N/A
07.02
Shopping
List
60 minutes
40
07.03
Final Exam
180 minutes
218
07.04
Checking
Out
Date
Submitted
Points
Earned
N/A
7.02
Follow the instructions to create a shopping list and menu that would supply you with a balanced diet
for seven days. Submit.
7.03
Complete the final exam