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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.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 grammarClick “Post” The Second type of assignment is a work file. For example, Section 2.03 has the Family Fitness Survey. Click on the Highlighted text in the lesson Click on “Downloadable” version Complete the activity and save Click on the folder under module M which is labeled “Assignments and Assessments” Click “2.03 Family Fitness Survey”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 next to the corresponding number for the lesson you are working on and answer the questions.1.00-1.01Make sure you clearly understand how to navigate the courseAs you submit items for this module submit write the date in chart below.Module One ChecklistProjectsDescriptionEstimated Completion TimePoint ValueDate CompletedPoints Earned01.00Welcome10 minutesN/A?N/A01.01Guest ServicesItineraryCourse Information15 minuteN/A?N/A01.02Activity Club Discussion15 minutes10??01.03Pace and Liability15 minutes10??01.04Safety Drill20 minutesN/A?N/A01.05Choice of Team Sport or?Group Activity10 minutes5??01.06Shopping Bonus RewardsQuiz30 minutes?13? ??01.07Module SummaryArticle or Speech60 minutes?30???01.08Medical Questionnaire15 minutes10??1.02Go 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.Read two of your classmates' postings and respond to two that fit your interest or lifestyle.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 01.02.1.03Pace?is defined as?_________________________.AssignmentSelect 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)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.)Post the pace chart in a place where you and your parent/guardian will see it every plete the?Liability Waiver?in the Course Information area.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.1.04Fill in the Blank______________ should be the utmost concern in any environment.If you have concerns about the safety aspects of any activity, talk to a ___________________ or consult your _________________. In general, getting enough rest and wearing the proper shoes and clothing will ____________ your comfort and reduce the chance of ______________ or _______________.Exercising in the HeatExercising 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 deathAnother 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 WeatherWithout 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 weather1._________________________________________________________________2._________________________________________________________________3.___________________________________________________________________________________________________________________________________________________________________________________________________Exercising in Threatening WeatherWhen 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 SafetyList 5 ways to reduce risks when participating in water activities.1._________________________________________________________________2._________________________________________________________________3._________________________________________________________________4._________________________________________________________________5._________________________________________________________________Activity SafetyUsing the ______________ when completing any movement will help prevent injury. List three ways to improve your form in any physical activity1._________________________________________________________________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 TobaccoThe 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.TobaccoList 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.DrugsDrugs, 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.AlcoholAlcohol 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 plete the Mandatory Safety Drill before moving on to the next section. 1.05What 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: _________________________________________________________1.05Decide 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 LifestyleMost 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 stressCardiorespiratory fitness?uses energy __________________ as fat?________________________ lean body mass?_______________________-the immune system?_______________________the risk of heart disease; lowers cholesterol and blood pressure?__________________________ the heart?______________________________ digestion?_______________ self-image?________________________ a person and relieves stressMuscular 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 stress1.06Reflect on the quote by Ralph Marston____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________Take the Quiz 1.06 “Shopping Bonus Reward”1.07Print 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.1.08List 5 ways to incorporate more activity into your day:1. _________________________________________________________________2._________________________________________________________________3._________________________________________________________________4._________________________________________________________________5. _________________________________________________________________Complete the Medical Questionnaire and submit it for assignment 1.08Module 22.01 Checklist: Write in the date each time you complete an activityModule Two ChecklistProjectDescriptionEstimated Completion TimePoint ValueDate CompletedPoints Earned02.01Print:?Club FeaturesSave to desktop:Lifestyle Journal10 minutesN/A?N/A02.02Room Service Discussion15 minutes10??02.03I. Activity level survey and reflective paragraph45 minutesN/A?N/AII. Family fitness survey5 minutes to print20??02.04Body fat—self-check and finding BMI45 minutesN/A?N/AQuiz20 minutes16??02.05Fitness tests90 minutes10??02.06Stress: six changes you will strive for60 minutesN/A? ??02.07Setting goals60 minutes50??02.08Sleep—self-check30 minutesN/A?N/A02.09Oral Component15 minutes10??Save or Print the “Lifestyle Journal”. Read it and highlight important information2.02Answer the following questionsDo 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?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 2.02Post your change choice in the?Discussion?area.Respond to two guests.Submit your completedAssignment 02.02, by entering the date you completed the discussion and the two guests to whom you responded.2.03Part IWhat 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 IIAnalyze 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”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 ___________ ___________ _______.MatchingUnder Water Weighing _____Bioelectrical impedance ____Skinfold Measurement_____Girth Measurement______Body Mass Index_____It is done by standing on a bioimpedance machine which has metal foot plates. One stands on it barefootedOne of the most common methods, the measurement is usually taken three times and an average is taken from the three measurementsa comparison between height and weightmeasurements are performed using a non stretchable tape measure which measures the circumference of specific body sitesThis method does not take into account where body fat is located but has been considered one of the most accurate methods for many years.2.04 Take the Light Lunch true and false quizUsing the links in Part I determine your BMIA 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.”2.05Complete the Physical Fitness testing record your scores in the Lifestyle Journal You printed in section2.pare your results to the standards for your age. 2.06 Shopping for a stress free lifeApproximately _________ 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 stress1. _________________________________________________________________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 02.07.2.07Complete the fitness goal sheet in your Lifestyle Journal. Make copies and post in multiple locations where you will see them frequently.2.08What are the consequences of not getting enough sleep? ____________________________________________________________________________________________________________________What are the 3 guidelines set by The National Council on Sleep1. _________________________________________________________________2._________________________________________________________________3._________________________________________________________________ What were your results for the Sleep Challenge Self-Check? ________________________________________________________________________________________________________________________2.09 AssignmentReview Modules 1 and 2 in preparation for your Oral Component Assessment.Please call your instructor now or visit the Announcement Page to schedule an appointment.Upon completion of your oral assessment, submit Assignment 02.09 Module 2 Oral Component.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.This?study guide?will help you prepare for the discussion-based assignment/oral component.3.01ProjectsDescriptionEstimated Completion TimePoint ValueDate SubmittedPoints Earned03.01Print:?Club Features5 minutesN/A?N/A03.02?Read:?"Nutritional Thoughts"10 minutesN/A??Quiz:?Water Break30 minutes10??03.03Warming up30 minutesLog?N/AFlexibility60 minutesLog?N/A03.04?Choose:?Fast Food or Age Group Survey60 minutes over seven days20??03.05Cardio60 minutes40??Muscular Endurance60 minutesLog?N/A03.06Shoes?Clothes30 minutesN/A?N/A03.07Club Cabaret - MyPlate Food Guide45 minutes30??03.08Muscle SorenessQuiz15 minutes30 minutes30??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? ______________________________________________________________________________________________________________________________________________________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.3.03Which 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 flexibility1. _________________________________________________________________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” linkWhat 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.Label the major muscle groups on the diagram belowParticipateView 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.3.05The 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.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. 3.06What 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._________________________________________________________________3._________________________________________________________________4._________________________________________________________________5. _________________________________________________________________3.07List the 5 food groups and give some examples of each.1. _________________________________________________________________2._________________________________________________________________3._________________________________________________________________4._________________________________________________________________5. _________________________________________________________________Follow the directions for completing the “My Plate” activity.3.08List and describe 2 types of muscle soreness.1. ____________________________________________________________________________________________________________________________________2.___________________________________________________________________________________________________________________________________Complete the quiz for Assignment 03.08. 4.01ProjectsDescriptionEstimated Completion TimePoint ValueDate SubmittedPoints Earned04.01Club Features:Print5 minutesN/A?N/A04.02Continental Breakfast:?Analyze Breakfast Foods40 minutesN/A?N/ADesign: Breakfasts15 minutesLog?N/AQuiz15 minutes12??04.03Super Sixty90 minutesN/A?N/ADiscussion10 minutes10??04.04Picnic LunchDesign two lunches30 minutesLog?N/A04.05Body Alignment Part 1Body Alignment Part 260 minutes2015??04.06Food labelsNutrient claimsNutrition facts30 minutesN/A?N/AScavenger hunt30 minutes15??Quiz15 minutes10??04.07Print nutrient chartWrite children's story90 minutes30??04.08Print nutrients needed chart5 minutesN/A?N/A04.09Oral Component?Sensational Sixty Log?15 minutes1030??Look at the Nutritional Analysis of Fruit chart. .Notice how the amounts of calories, protein, fat, and cholesterol are very pare 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.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 ? cups in a daily diet.Fresh Fruit vs. Fruit JuicesLook 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 plete Quiz 4.02. Refer to your printed copy of the fruit chart, juice chart, and breads for breakfast chart.4.03 Super SixtyUse 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._________________________________________________________________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 4.034.04Plan 2 lunches using the information in the course content. Write these in your log.There is no assignment to submit for this section4.05 Body AlignmentPerforming 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 plete the interactive plete Quiz 4.05 “Body Alignment Part II”4.06 List 5 consequences of a poor diet1. _________________________________________________________________2._________________________________________________________________3._________________________________________________________________4._________________________________________________________________5. _________________________________________________________________Complete the following nutrition claim chartNutrient ClaimDefinitionCalorie FreeLow CalorieReduced CalorieLight or LiteSugar FreeReduced Sugar?No Added SugarFat FreeLow FatReduced FatCholesterol FreeLow cholesterolReduced or less cholesterolHigh fiberGood source of fiberMore or added fiberPrint 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 plete Quiz 4.02 “Food Label Part II”4.07All 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 guidelines1. _________________________________________________________________2._________________________________________________________________3._________________________________________________________________4._________________________________________________________________5. _________________________________________________________________List and describe the 3 basic nutrient classifications1. _________________________________________________________________2._________________________________________________________________3._________________________________________________________________Should you eliminate all fat from your diet? Why or Why not? _____________________________________________________________________________________________________________________List four functions of fat in the body1. _________________________________________________________________2._________________________________________________________________3._________________________________________________________________4._________________________________________________________________You may complete part I or Part II. You do not have to complete both assignmentsPart I Print the chart by clicking on the link. Put a star by the functions you feel are most important to you.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.Add these foods to the MyPlate you designed in Lesson 03.07. Be sure to return to this page to complete Part II of the assignment.Keep the chart in your notebook for future reference. Open and print the Essential Nutrients Chart.Part IIUsing 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.Introduce yourself as one of the nutrients.Include foods where you can be found.Tell about your job in maintaining the body.Include three snacks high in this nutrient.Be sure to include pictures and factual information to hold the children's attention. Keep it simple. You are writing for a first grader.Choose a name for your character, for example, Polly Protein.View the Story Rubric to see how your story will be graded.4.08Based 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.CaloriesTotal Fat (g)Saturated Fat (g)Cholesterol (mg)Total Carbs (g)Dietary Fiber (g)Protein (g)Insert this information into your log.4.09Review 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.5.01ProjectsDescriptionEstimated Completion TimePoint ValueDate SubmittedPoints Earned05.01Print Club Web Features5 minutesN/A?N/A05.02Serving sizes40 minutes15??05.03Stupendous Sixty90 minutes40??05.04Print vitamin and mineral charts15 minutes10??05.05Evaluating Cardio45 minutes20??05.06Cardio equipmentResearch heart monitorWrite postcard home90 minutes25??05.07Talent Show50 minutes25??05.08Factual Information30 minutesN/A?N/A05.09Group Activity or ReportFour Weeks40??05.09Super Sixty Log10 minutes40??5.02Print the “Serving Sizes” chart. Dish Up a ServingNow 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:the name of the foodthe serving sizenumber of caloriesRead 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?From the label find how many calories are in one serving.How many calories would be in two servings?What about half a serving?List one nutrient found in the plete the seven steps above with five foods of your choice. Complete Quiz 05.02 “Serving Sizes”.5.03Follow 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 LunchVitamins 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 MineralsPrint the charts from links and put them into your notebook. Be sure to circle the foods you like and will include in your meals.5.05Bad 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. _________________________________________________________________List 5 tips for maximizing benefits for walking1. _________________________________________________________________2._________________________________________________________________3._________________________________________________________________4._________________________________________________________________5. _________________________________________________________________List for things to avoid while walking1. _________________________________________________________________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 Jogging1. _________________________________________________________________2._________________________________________________________________3._________________________________________________________________4._________________________________________________________________5. _________________________________________________________________What is the main drawback of jogging? _____________________________________________________List five safety tips for Hiking1. _________________________________________________________________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 ActivitiesYou will need a partner for the following activity. Follow the instructions below.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.AssignmentComplete the chart and questions.Submit your chart as Assignment 05.05.Just review the information on shopping. You do not ned to complete the Heart Rate Monitor Comparison Activity.Review the information on Special Olympics.Choose one assignment option to complete and submit. 5.08Why is it important to find reliable sources of information on products?5.09Make 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.Module 606.01 Club Web FeaturesBefore you begin working, print this outline to keep track of your progress. Be sure to keep it in your notebook.ProjectsDescriptionEstimated Completion TimePoint ValueDate SubmittedPoints Earned06.01Print: Club Web features5 minutesN/A?N/A06.02Breakfast special45 minutes20??06.03Workout modifications30 minutesN/A?N/A06.04Analysis of foods for best nutritional choiceQuiz45 minutes15??06.05Final fitness evaluations120 minutes40??06.06Personal trainersResearch three sites in area for exercising90 minutes25??06.07Obesity, determining caloric output45 minutesLog?N/A06.08Worksite wellness programs25 minutes10??06.09Oral Component15 minutes10??06.09Stupendous Sixty Log10 minutes30??6.02What are some ways to reach your daily protein requirement besides meat?Print the Protein chart.Copy the questions and paste them into a Word Document.Answer Submit6.03List 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: ________________________________________________________________________________________________________________________________________________________________6.04For 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 meat-eater may choose.)Circle your choice from each pair:Peach piePeaches rawBrown 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)ColeslawCabbage boiledBagel (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)Go to?Nutrition Analysis Tool (NAT) NAT Tool Version 2.0Type 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.”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:CaloriesProteinFatCarbohydratesSodium (Na)Vitamin AVitamin CSaturated FatCholesterolReview 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 plete Quiz 6.04 “Food Analysis”.6.05Retake the Fitness tests the same way you did in 2.plete your fitness log following the instructions above.Attach your completed log to?Assessment 6.05 Final Fitness Evaluation.6.06Review the information on what to look for in a personal plete one of the three activities listed.6.07List 5 diseases related to obesity___________________ 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.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 DaySaturated Fat in GramsTotal Fat in Grams1,60018 or less532,000*20 or less652,200*24 or less732,500*25 or less802,80031 or less93*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. _________________________________________________________________2._________________________________________________________________3._________________________________________________________________4._________________________________________________________________5. _________________________________________________________________List 5 major sources of added sugar in the united States1. _________________________________________________________________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 DelightWhile 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.Save Money—Be ActiveIn 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.6.09Make sure you have the following information available. Go talk to Mr. Dallaire for your oral assessment.Your nutritional goalsThe actions you have made to better handle stress.Things to consider before joining a gym.Diseases related to obesity.Calorie intake vs. outputModifying workoutsAttach your completed fitness log for the Stupendous Sixty as Assignment 06.09 Stupendous Sixty Log.07.01 Club Web FeaturesKeep track of your progress. Be sure to keep it in your notebook.ProjectsDescriptionEstimated Completion TimePoint ValueDate SubmittedPoints Earned07.01Print this page5 minutesN/A?N/A07.02Shopping List60 minutes40??07.03Final Exam180 minutes218??07.04Checking Out????7.02Follow the instructions to create a shopping list and menu that would supply you with a balanced diet for seven days. Submit.7.03Complete the final examTop of Form ................
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