Health,

Health,Nutrition
Nutritionand
and
Fitness
FitnessChallenge
Challenge
GROUP 6:
Capati, Justin
Dela Cruz, Joanne Modesty
Gamiz, Mary Sheanz
Venus, Janice
 INTRODUCTION
Welcome to The Fit & Fun Gym! You have
just been hired as the Fit & Fun Gym’s new
personal trainer! I am your new boss and I
will be introducing your new clients that you
are expected to work with. You will meet and
review each one’s information. You will be
using each client’s information in the process.
 The general reasons The goal of this Web
your clients are Quest is to guide you
through resources that
choosing to work inform you about the
with you is to: body’s health, fitness and
wellness. Your end
product will be a
• Learn about fitness and
generalized fitness and
nutritional levels
nutrition plan.
• Learn about strategies I can
do to improve my fitness
and nutrition
• Learn about strategies that
can improve my bad habits
into positive lifelong
changes.
 THE TASK

Your group will create a Generalized

Fitness/Nutrition Plan Project. Now,
meet your new clients!
 Client 1: My name is Samantha and I am a 16 year old
Client 1: My
sophomore. Thename is Samantha
reasons andyou
I’m visiting I amis ato16learn
yearabout
old
sophomore.
and Thebody
determine my reasons I’m visiting you
measurements. I amis5’4”
to learn
and about
155
and determine
pounds. my body measurements. I am 5’4” and 155
pounds.

Client 2: Hi there! My name is Jason and I am 17 years old.

Client
I’ve 2: Hibeen
recently there! My almost
eating name isall
Jason and I am
my meals 17from
away years old.
homeI’vemostly
recently
at been eating
fast food almost all Imy
restaurants. meals away
consume from
over 3,000
home mostly
calories per day.at fast food restaurants. I consume over 3,000
calories per day.

Client 3: I’m Mary and I just turned 16! and I am interested to

Client
learn 3: activities
about I’m MaryIand canIparticipate
just turnedin16! and I ammore
to become interested
active.to
learn
Just about Iactivities
because I can participate
don’t participate in sportsindoesn’t
to become
meanmore active.
I don’t
Justplaying
enjoy becausethem.
I don’tI want
participate
to get in sports doesn’t
involved meanthat
in activities I don’t
enjoy playing
benefits my whole them.
bodyI want to get
and that involved
I enjoy. Caninyou
activities
help? that
benefits my whole body and that I enjoy. Can you help?

Client 4: I’m Rob and the only reason I’m here is because my
Client
mom 4: me
made I’mcome!
Rob and the16only
I’m and reason
I do notI’m
seehere
anyisreason
because
why my
mom made
exercising me come!my
or changing I’m 16 and
habits I do not seeI’m
is important! anyyoung,
reason Iwhy
can
do anything, and nothing will harm me! There’s no reason to I can
exercising or changing my habits is important! I’m young,
do for
plan anything, andwhile
the future nothing
I’mwill harm
young andme! There’s
living’ no reason to
it up!
plan for the future while I’m young and living’ it up!
THE TASK (cont’d)
Now that you have met and reviewed each
client’s health challenge, your task is to take a
journey through health related websites and
design a fitness/nutrition plan.
 THE PROCESS
 
• You are expected to complete the Fitness Plan Project.
• In order to do this, research their topics with the
designated websites.
• You will need to refer to Your Task for specific body
measurements of each client.
• You may need to navigate around the websites before you
find the answer. When you have to do this, take notice of
what else the website has to offer users. Good luck!
 
O Client 1: Body Measurements O Client 2: Nutritional Level
O Client 1: Body Measurements O Client 2: Nutritional Level
O Samantha, your first client, said she O Client 2, Jason, reports that he
O Samantha, your first client, said she O Client 2, Jason, reports that he
wants to learn what her body currently is consuming over 3,000
wants to learn
measurement is, what her body
and what they currently
calories per is consuming over 3,000
day.
measurement
should be at. is, and what they calories per day.
O INFORMATION REQUIRED:
should be at.
O INFORMATION REQUIRED: O INFORMATION REQUIRED:
using the following websites,
O INFORMATION REQUIRED: using thehow
following websites,
first define and determine Jessica’s determine many calories Jason
firstMass
Body defineIndex
and determine
(BMI), BasalJessica’s should be consuming on a daily Jason
determine how many calories
Body Mass
Metabolic Index
Rate (BMI),
(BMR), andBasal
Target should be consuming on a daily
basis.
Heart Rate using the followingTarget
Metabolic Rate (BMR), and basis.
O Next, determine how many
Heart Rate
websites. Thenusing the following
determine what O Next, determine how many
servings of each food group he
Jessica’s body measurementswhat
websites. Then determine servings
should of each
get his foodfrom
calories group he
(ex:
Jessica’s
should be inbody
ordermeasurements
to be healthy shouldofget his calories from (ex:
amount serving of grains,
should be in order to be healthy amount ofdairy,
serving of grains,
vegetables, etc.).
O http://www.healthatoz.com/healthat vegetables, dairy, etc.).
O http://www.lifeclinic.com/focus/nut
http://www.healthatoz.com/healthat
Ooz/Atoz/clients/haz/general/custom http://www.lifeclinic.com/focus/nut
Orition/food-pyramid.asp
oz/Atoz/clients/haz/general/custom
/default.jsp rition/food-pyramid.asp
/default.jsp O http://www.health.gov/DIETARYG
O http://health.discovery.com/ http://www.health.gov/DIETARYG
OUIDELINES/dga2005/document/ht
O http://health.discovery.com/ UIDELINES/dga2005/document/ht
ml/chapter2.htm
ml/chapter2.htm
O Client 3: Improvement of Fitness O Client 4: Life Changing Habits
O Client 3: Improvement of Fitness O Client 4: Life Changing Habits
O Your 3rd client, Mary, told you that O Your 4th client, Rob, made it clear to
O Your 3rd client, Mary, told you that
just because she isn’t involved in O Your 4th client, Rob, made it clear to
just because she isn’t you that he was uninterested in
sports doesn’t mean sheinvolved
wouldn’tin you that he was uninterested in
sports
enjoy doesn’t
playing mean she wouldn’t
them. changing any of his bad habits.
enjoy playing them. changing any of his bad habits.
O INFORMATION REQUIRED: INFORMATION REQUIRED: using
O INFORMATION REQUIRED: INFORMATION REQUIRED: using
first, using the websites below, pick the following websites, discuss why
the following websites, discuss why
at first,
least using the websites
five activities Marybelow,
can pick Rob needs to consider the long road
at least five
participate activities
in that Maryshe
you think can Rob needs to consider the long road
rather than believing anything he does
participate
would in thatSecond,
most enjoy. you think she
define rather than believing anything he does
today will not affect him in 10 years.
thewould most enjoy.
importance of eachSecond,
activitydefine
(ex: today will not affect him in 10 years.
the importance of each activity (ex: Discuss the positive benefits exercise
calories burned, benefits to Discuss the positive benefits exercise
calories burned,
body/mind, etc). benefits to and a nutritionally balanced diet will
body/mind, etc). and a nutritionally balanced diet will
http://kidshealth.org/teen/your_body/ta provide Rob for life.
http://kidshealth.org/teen/your_body/ta provide Rob for life.
ke_care/exercise_wise.html O http://www.americanheart.org/present
ke_care/exercise_wise.html O http://www.americanheart.org/present
http://www.nutristrategy.com/activityli er.jhtml?identifier=4563
http://www.nutristrategy.com/activityli
st.htm er.jhtml?identifier=4563
st.htm O http://www.mypyramid.gov/
http://www.cdc.gov/nccdphp/sgr/atagla O http://www.mypyramid.gov/
http://www.cdc.gov/nccdphp/sgr/atagla
n.htm O http://www.health.gov/paguidelines/fa
n.htm O http://www.health.gov/paguidelines/fa
ctSheetAdults.aspx
ctSheetAdults.aspx
 CLIENT 1
DEFINITION SAMANTHA’S IDEAL BODY
RESULTS MEASURE
BMI Established by the 26.6 18.5 - 25
(Body Mass Index) federal government as
a standard to
determine obesity,

BMR Number of calories 1547.4 1368.8

(Basal Metabolic you'd burn if you
Rate) stayed in bed all day

THR Your target heart rate 204 204

(Target Heart Rate) is the rate that you
need to get or your
goal during aerobic
exercise to improve
your fitness level
 CLIENT 2
CALORIE NEEDS GROUP
3,000 - adolescent boys, aged 14 to
18 years (extremely active)
- adult men aged 19 to 50
years (extremely active)

2,500 Average man

2,000 Average woman
 Servings
A 3,000-calorie diet calls for at least 10
oz. of grains, with most of these coming
from whole-grain sources. For a
balanced diet, you should also strive for
4 cups of vegetables, 2 ½ cups of fruit,
3 cups of milk, 7 oz. of meat and beans
and 10 tsp. of oil. You may use about
500 of your daily calories for extra
servings from these food groups, added
sugars, saturated fats or alcohol.
 CLIENT 3
ACTIVITIES BENEFITS
1.) Cycling provides aerobic exercise
while building and toning
muscles
boosts mental health

skin’s exposure to the sun

promotes the manufacture of
vitamin D in the body
ACTIVITIES BENEFITS

2.) Running reduce or manage weight. It

burns more calories per
minute, than any other form of
cardiovascular exercise

builds confidence and gives a

feeling of empowerment and
freedom
skin’s exposure to the sun
promotes the manufacture of
vitamin D in the body
ACTIVITIES BENEFITS

3.) Walking controls blood pressure,

decreases risk of diabetes, and
dementia

improves blood circulation &

increases the lung capacity

prevents Osteoporosis &

decreases depression
ACTIVITIES BENEFITS

4.) Swimming benefits of being performed in

a weightless environment
which makes the training easy
on your joints and ligaments

makes your mind wonder

freely, relieving it from the
everyday stress
great for burning the extra
calories and as a weight loss
routine
ACTIVITIES BENEFITS

5.) Dancing All-Over Toning

Improved Posture and Balance

Decrease in Stress and Tension

 CLIENT 4
Lifestyle Change: Stop Bad Habits
Stop Smoking, Lose Weight, Change for Good

Life changes, whether to stop smoking, lose weight, or make

some other significant change to lifestyle, can be extremely
difficult because the bad habits have been reinforced over
lengthy periods, often many years. Commitment and
determination and focus is needed to overcome such.
 CLIENT 4
RISK FACTORS BENEFITS OF REGULAR
PHYSICAL ACTIVITY
High blood pressure lower blood pressure
Cigarette smoking more likely to cut down or
stop smoking
Obesity and overweight lose excess fat or stay at a
reasonable weight
Diabetes may also decrease insulin
requirements
 Your diet provides the nutrition you need at
every life stage for body function and day-to-
day health.
You can eat healthy foods that fulfill these
criteria, or you can indulge in foods that have
too much of less-beneficial nutrients at the
expense of the good stuff.
Your choice may determine how often you get
sick, how your children will develop, how
much you will weigh and even how long your
life will be. A poor diet raises your risk for
potentially fatal illnesses, such as heart
disease.
EVALUATION
 CONCLUSION
Terrific job! You’ve made it to the end of your first day on the job! You have
Terrific job!applying
accomplished You’ve made it to the
nutritional andend of your
fitness first day on
components the job!
to four You
clients have
with
accomplished
different applying
needs. You shouldnutritional and fitness
now be more aware components to four clients
of body measurements, with
calorie
different
intake, needs.toYou
activities should in,
participate nowandbe the
more aware of of
importance body measurements,
healthy life long calorie
intake, activities
decisions. You havetodemonstrated
participate in,the
andability
the importance of healthy
to apply healthy life long
nutrition and
fitness levels, strategies to improve poor nutrition or fitness practices, and and
decisions. You have demonstrated the ability to apply healthy nutrition why it
fitness levels, strategies to improve poor nutrition or fitness
is important to transform bad behaviors into healthy, life long ones. practices, and why it
  is important to transform bad behaviors into healthy, life long ones.
 
I would like you to take a moment to reflect on the following questions
• Did the like
I would you
given to take amake
scenarios moment yourtolearning
reflect on thefun?
more following questions
• Did the given scenarios make your learning more fun?
• What websites did you find most helpful? Interesting? User friendly?
• What websites did you find most helpful? Interesting? User friendly?
• Do you feel confident enough to take given information and apply it to a case
Do you feel confident enough to take given information and apply it to a case
•study?
study?