1. Personal Nutrition Unit

2. Assessing Fitnessgram scores and setting personal fitness goals

3. Bell Work What is the purpose of fitness testing?
What is a “fit zone” or “healthy heart zone”? Why are these “zones” important?
Why is it important to know what your fitness test results mean?
Retrieve your “Fitness Portfolio” from the front table.

4. Agenda
Bell Work
Assessing Fitnessgram Scores
Setting Goals
BMI

5. What is the purpose of fitness testing?
We can use our fitness test scores to compare ourselves to other students our age and also determine where we fall in the “Healthy Heart” range. We can also use our fitness test scores to set goals for ourselves so that we can continue to maintain or improve our level of fitness.

6. What do my fitness scores mean?
Fit Zone
Max Scores
Male
Female
Pacer 32 23 72
Sit and Reach 8 10 12
Pull-ups 4 2 -
Trunk Lift 9
Push-ups 7 25
Curl-ups 40 70
B.M.I.

7. Fitness Components Body Composition Muscular Strength
How much?
Muscular Endurance
How long?
Flexibility
Range of Motion
Cardiovascular or Cardio-respiratory Endurance
Ability of heart and lungs to pump blood and oxygen to muscles
Curl-ups, Push-ups, Flexed Arm Hang
Pull-ups
Trunk Lift, Shoulder Stretch, and Sit and Reach
Pacer
B.M.I. and Body Fat %

8. Things to Remember When Setting Fitness Goals…
Start Small
Be Realistic
Plan Ahead
Get Personal

9. Body Mass Index (B.M.I)
B.M.I. stands for Body Mass Index which is a measurement that allows you to assess your body size, taking your height and weight into account.
Your B.M.I. score is based on your weight, gender, height, and age.

10. How do I find my B.M.I.? Multiply your weight by 703.
Next multiply your height (in inches) times itself.
Finally, divide your answer from Step 1 by your answer from Step 2.
This number is your B.M.I.
Locate chart on page 262 in your text book and find what range your B.M.I. falls under.

11. A fifteen year old girl who is 5’7” and weighs 140 lbs.
Example
A fifteen year old girl who is 5’7” and weighs 140 lbs.

12. Is the B.M.I. always accurate?
For most people, the B.M.I. is an accurate indicator of your health and appropriate weight. However, for some people it is NOT. What other factors should be taken into account?

13. Chapter 11, Lesson 1, pages 260-265 “Maintaining a Healthy Weight”

14. Bell Work
Why do you think it is important that we maintain a “healthy” weight?
Is “healthy” weight the same for everyone?
What factors do you think influence a person’s “healthy” weight?

15. Agenda
Bell Work
Notes

16. Energy Equation Weight Gain Weight Maintenance Weight Loss
Energy Consumed (calories from food and drink) > Energy Expended (calories burned from exercise and everyday activities)
Energy Consumed (calories from food and drink) = Energy Expended (calories burned from exercise and everyday activities)
Energy Consumed (calories from food and drink) < Energy Expended (calories burned from exercise and everyday activities)

17. Servings vs. Portions

18. Bell Work Define serving size. Define portion.
Which do you think is usually larger – portions or servings?
How many calories should YOU be eating every day?

19. Serving Sizes Food Group Daily Servings Serving Size Examples Fruit
1 – medium fruit
1 cup – juice
Vegetables
1 cup – salad
Milk
1 cup – yogurt or milk
1 slice – cheese
Meat and Beans
2 T – peanut butter
4 oz. – meat
Grains
1 slice – bread
½ - bagel
Fats, Sweets, and Oils
Limited

20. Prediction Essay Content
A basic understanding of the concepts: nutrition, food pyramid, calories, empty-calorie foods, nutrients, nutrition guidelines, etc. (Chapter 10, pages )
A prediction about how much and how well you eat using the above concepts as indicators. (For example: I predict that I might be missing some of the daily recommendation for protein because I am a vegetarian. I tend to eat a lot of empty- calorie foods because they are often convenient and I am very busy playing football. I tend to eat a lot because I am growing and also because I am very active, therefore, I predict that it will balance out.)
An explanation for the food choices that you make or that are made for you. (For example: culture, time, working parents, picky eater, culture, emotional, etc.)
Do you eat better during the week or on the weekend? Why do you think that this is the case?
Criteria
Typed
Double spaced
12 point font
Spelling and Grammar (follows 7th grade English and Writing standards)
Complete thoughts and ideas

21. Food Log 3 Days (2 Weekdays, 1 Weekend Day)
Write Down EVERYTHING you eat and drink on those days – breakfast, lunch, dinner, snack, etc.
Record all activities and exercise that you do on those days too.
Be specific – record approximate amounts and servings