Personal Nutrition Unit

ASSESSING FITNESSGRAM SCORES AND

SETTING PERSONAL FITNESS GOALS

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.

AgendaBell Work

Assessing Fitnessgram Scores

Setting Goals

BMI

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.

What do my fitness scores mean?

Fit Zone Max Scores

Male Female Male Female

Pacer 32 23 72 72

Sit and Reach

8 10 12 12

Pull-ups 4 2 - -

Trunk Lift 9 9 12 12

Push-ups 12 7 25 25

Curl-ups 40 32 70 70

B.M.I. 15.8-22 16.9-24 - -

Fitness Components1. Body Composition2. Muscular Strength

◦ How much?3. Muscular Endurance

◦ How long?4. Flexibility

◦ Range of Motion5. 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 %

Things to Remember When Setting Fitness Goals…

• Start Small• Be Realistic• Plan Ahead • Get

Personal

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.

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.

ExampleA fifteen year old girl who is 5’7” and

weighs 140 lbs.

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?

CHAPTER 11, LESSON 1,PAGES 260-265

“MAINTAINING A HEALTHY WEIGHT”

Bell WorkWhy 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?

AgendaBell Work

Notes

Energy EquationWeight Gain Weight

MaintenanceWeight 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)

SERVINGS VS. PORTIONS

Bell WorkDefine serving size.

Define portion.

Which do you think is usually larger – portions or servings?

How many calories should YOU be eating every day?

Serving SizesFood Group Daily Servings Serving Size Examples

Fruit 1 – medium fruit

1 cup – juiceVegetables 1 cup – salad

1 cup – juice

Milk 1 cup – yogurt or milk

1 slice – cheeseMeat and

Beans2 T – peanut

butter4 oz. – meat

Grains 1 slice – bread½ - bagel

Fats, Sweets, and Oils

Limited

Prediction EssayContent A basic understanding of the concepts: nutrition, food pyramid, calories, empty-

calorie foods, nutrients, nutrition guidelines, etc. (Chapter 10, pages 232-251) 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

Food Log3 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