Due on: TUESDAY, APRIL 1
Personal Fitness: Unit #2 Assignment
1.
As well as working out, it is important to eat a balanced diet of nutritious food. Answer these questions
to determine how many calories you should be consuming.
a. What is your Basal Metabolic Rate (BMR)?
b. What is your activity level?
Sedentary
Little to no exercise
Lightly active
Light exercise 1-3 times per week
Moderately active
Moderate exercise 3-5 times per week
Very active
Hard exercise 6-7 times per week
c. How many calories should you eat each day in order to maintain your current weight?
2.
Create a one-day menu for yourself.
a. See the sample menu attached for an example of what you should do. Keep these things in mind
when you make yours:
 Separate your menu into different meals/snacks.
 Write the number of calories for each item on your menu. You can check food labels or try a
website like caloriecount.about.com to figure out how many calories are in each item.
 Calculate the total number of calories in the whole menu.
 Calculate the total grams of protein, fat and carbohydrates in the whole menu.
 The total calories should basically match the number of calories you should consume daily.
 The balance between carbs, fats, and proteins should match the recommended amounts.
 The menu should match your SMART goal(s). If you’re trying to gain weight, the number of
calories should be higher than your daily consumption; if you’re trying to lose weight, it
should be lower. If you’re trying to gain muscle, there should be a lot of protein.
 Use labels on your food to find out the nutrition information. If it is unavailable, which is
very possible, good websites are available which you can use to find it:
o calorielab.com
o caloriecount.about.com
o nutritiondata.self.com/
o fatsecret.com
o tracker.dailyburn.com
o livestrong.com/nutrition
o www.sparkpeople.com
 Feel free to go above and beyond and sign up for tracking your nutrition on one of the
websites or via a mobile app!
b. Write a reflection (about 100-200 words) about your menu. In the reflection, you can make notes
about anything specific you’d like me to notice. For example, tell me if you have a lot of protein
in order to help you gain muscle, or if you have a lower number of calories because you’re trying
to lose weight. You might also comment on whether you think your menu would be easy to
follow or not. For example, tell me if it fits your family’s eating habits, or if it fits your cultural
background.
1
3.
What does a diet mean to you? Discuss the risks associated with dieting. Use the reading for this unit,
which discusses eating disorders to help you with this question. If you adapted this menu as your 'diet',
what do you think would happen? (between 100-200 words)
4.
Write a reflection (between 100-200 words) about the information on food and nutrition (i.e. online and
made available at nearly every grocery store, such as Whole Foods).
Over the past 3 weeks. We have discussed the importance of healthy eating. How does healthy eating
contribute to athletic performance? Using at least three reasons, explain in approximately 200 words.
5.
Sample Menu
Calories
Breakfast
1 glass orange juice
Bagel with cream
cheese
Lunch
Pasta and chicken
Salad with ranch
dressing
Chocolate milk
Fat (g)
130 calories
240 calories
340 calories
260 calories
158 calories
Snack
Crackers and cheese
400 calories
Supper
Fish sticks
Mashed potatoes
Steamed broccoli
1% milk
270 calories
237 calories
30 calories
102 calories
TOTAL
2167 calories
2
Protein (g)
Carbohydrates (g)
Learning Goals: What should I be showing in this assignment?
PAF1O:
 To identify strength and weaknesses related to healthy eating.
 To show an understanding of how to achieve short-term fitness goals;
 To show an understanding of the impact of parents, friends, the media, and culture on values
and goals related to healthy active living;
 To produce an action plans (menu) which can be used to achieve personal health goals;
PAF2O:
 To explain how healthy eating fits into a healthy lifestyle.
 To explain how healthy eating is beneficial to various physical activities.
 To explain the risks of dieting and other unhealthy eating behaviours for controlling weight;
 To explain the relationship between healthy eating, physical activity, and body image;
 To create and make changes to personal plans of action for eating healthy;
 To explain strategies and ideas for focusing on a healthy lifestyle rather than on body weight;
 To show an understanding of resources and support services related to healthy eating and judge
their usefulness.
3
PAF1O
Success Criteria: How can I show it?
Criteria
Level 0
Level 1
Level 2
Not attempted
Struggling
Pretty close
Knowledge and Understanding
Show an understanding of the
components of a menu (e.g.,
balanced carbs, fats, and protein)
Show an understanding of how my
social environment (family, friends,
media, culture) impacts my eating
habits.
Thinking
Shows their strengths and
weaknesses when it comes to eating
healthy
Explains how to achieve short-term
fitness goals through proper nutrition
Details the impact of parents, friends,
the media, and culture on my
nutrition.
Communication
Submit a clear assignment that has
been checked for spelling and
grammar
Follow the proper format (e.g.,
paragraphs, tables, etc.)
Application
Accurately determine BMR and
calorie intake
Create a personally relevant menu
that incorporates goals
4
Level 3
Level 4
The “Provincial
Standard”
ABOVE AND
BEYOND!
PAF2O
Success Criteria: How can I show it?
Criteria
Level 0
Level 1
Level 2
Not attempted
Struggling
Pretty close
Knowledge and Understanding
Show an understanding of the
components of a menu (e.g.,
balanced carbs, fats, and protein)
Identify and shown an understanding
of at least 2 eating disorders.
Thinking
Shows their strengths and
weaknesses when it comes to eating
healthy
Explains how to achieve short-term
fitness goals through proper nutrition
Explains the risks of dieting
Communication
Submit a clear assignment that has
been checked for spelling and
grammar
Follow the proper format (e.g.,
paragraphs, tables, etc.)
Application
Accurately determine BMR and
calorie intake
Create a personally relevant menu
that incorporates goals
Evaluate the usefulness of the
information on food and nutrition (i.e.
online and made available at nearly every
grocery store usefulness.
5
Level 3
Level 4
The “Provincial
Standard”
ABOVE AND
BEYOND!