2.3.2 → Setting Goals and Formulating a Plan
your fitness needs
After assessing your fitness, what can you identify?
goals
As you analyze your food journal, nutritional needs and questions will arise. This is the time to set your ______.
local food resources.
As you log dietary information in your food journal, look for ____________ that can benefit your personal health plan.
1) Portion control 2) Active play 3) Sleep hygiene
Besides diet and exercise, what are important considerations when planning weight management?
goals
Deciding on and setting ________ is one of the many steps in developing a personal health plan.
No, calorie requirements vary depending on your age, sex, and activity level.
Does everyone have the same dietary requirements? Explain
Take a push up test and see how many you can do in a minute and compare it with a fitness table.
How can someone assess his or her muscular endurance?
log your food intake in a food journal.
How can you assess your diet?
Do a stretching exercise. → Place a yardstick on the ground and sit with your legs out in front of you, so that your feet are even with the 15 in mark. Stretch forward and record the distance you can reach.
How can you assess your flexibility? Be specific
Subtract his or her age from 220
How can you calculate a person's maximum heart rate?
1) Step 1 - check your resting heart rate (use a stopwatch). 2) Step 2 - take a brisk, one-mile walk. 3) Step 3 - record the time it takes to complete the mile 4) Step 4 - check your heart rate by feeling your pulse. → Note: for moderate- intense physical activity a person's heart rate should be between 50 - 70 percent of his or her maximum heart rate. → Note: an estimate of a person's maximum heart rate can be calculated by subtracting the person's age from 220. 5) Step 5 - Compare the heart rate with the target heart rate.
How can you check your cardiovascular endurance?
You can enter the data from your food journal into an app or online nutrition analyzer.
How can you measure the progress you are making toward your nutritional goals?
→ First find your weight and height. → Then use a BMI chart to determine your index value and where it falls on the spectrum, from underweight to obese.
How do you find your BMI?
You should plan for about an hour of physical activity in your daily routine. This doesn't always mean you should take extra time to exercise. You can include the activities you've already engaged in, such as biking, dancing, swimming, skateboarding, and team sports.
How should physical fitness be incorporated into your personal health plan?
204 beats per minute (220 - 16 = 204)
If a person is 16 years old, what is his maximum heart rate?
→ Low side .50 X (220 - 16) = 102 → High side .70 X (220 - 16) = 143
If a person is 16 years old, what should his or her target heart rate be for moderate - intense physical activity?
Do modified push-ups on your knee
If classic push-ups are too hard, what can you do?
Yes
If you are trying to gain weight, should you increase your portion size?
avoid restaurants with oversized portions.
If you are trying to lose weight, what should you consider when going out to eat?
No, those activities go towards your one hour of physical activity.
If you need an hour of physical activity per day, does this mean an hour on top of team sports and recreational activities such as biking?
No
Is healthy weight gain or weight loss usually a rapid process?
Yes
Is reducing stress an important part of attaining a healthy body composition?
1) Vitamin A 2) Vitamin C 3) Vitamin D 4) Vitamin E 5) Folate 6) Calcium 7) Potassium 8) Magnesium
List the shortfall nutrients.
action plan
Once you have set your physical fitness goals, you will want to create a _______ to achieve them.
decision making
Planning for wellness paves the way for better _________.
long term goals
Together, short term goals lead to ___________.
1) Back-up plan - consider access to an indoor training facility in case of bad weather. 2) Facilities - some activities require specialized facilities. ropes for climbing, skateboard friendly slopes etc. 3) Equipment - for some goals like mountain climbing you will need gear. 4) Weather conditions - you should wear clothing that matches your environment. Sometimes you'll need warm clothes. Other times you'll need lot's of water.
What 4 issues should you consider when developing your physical fitness action plan? Discuss
1) Check your cardiorespiratory endurance 2) Check you muscular strength and endurance 3) Check your flexibility 4) Check your body composition
What are 4 things you can check to access your physical fitness.
Stay away from screen time before bed. Eliminate light so you can sleep in darkness
What are good tips for practicing sleep hygiene?
1) Assess the condition 2) Identify needs for improvement 3) Set long-and short-term goals and benchmarks 4) develop an action plan 5) measure your progress
What are the basic steps of weight management?
1) You can write statements, such as "eat an extra daily serving of fruit." 2) You can write questions you want to answer, such as "which local restaurants serve healthier food?"
What are the different ways you can write your goals in your food journal?
1) Nutrition 2) Weight Management 3) Physical fitness
What are the parts of a personal health plan?
Step 1: Use BMI or another body composition to assess your current condition. Step 2: State your long-term goal. create an action plan to include benchmarks and how and when you will measure your progress. Step 3: congratulate yourself on your success!
What are the three basic steps for planning weight management?
1) shortfall nutrients 2) over consumed nutrients 3) calories
What are the three main things to examine as you analyze your food journal?
1) Identify what needs to be improved (for example: muscle strength) 2) set a short term-goal (climb the beginner walls in less than a minute) 3) set a long term-goal (climb the expert wall in less than a minute)
What are the three steps involved in setting a fitness goal?
1) Long-term goals 2) Short-term goals 3) Benchmarks
What are three basic types of goals to create a path toward fulfilling your personal health plan?
you need to improve your cardiorespiratory endurance.
What can you say about your fitness if you get tired climbing stairs?
Many factors such as gender, height, age, body type, and your growth pattern.
What determines healthy weight?
saturated fats from animal products sodium
What did the 2015 Dietary Guidelines for Americans report identify as overconsumed nutrients?
1) age 2) sex 3) activity level
What do calorie requirements depend on?
This means that we eat too much of them.
What does it mean that some nutrients can be over consumed?
It's good to know specific places, like a farmers market that sells fresh vegetables. That way you can easily get these items.
What does it mean that you should look for local food resources that can benefit your personal health plan?
Your weight gain will be stalled
What happens when you are trying to gain weight but you don't eat enough?
1) it can be stalled. 2) binge-eating can result
What happens when you are trying to lose weight but you don't eat enough?
Your weight gain will be stalled
What happens when you are trying to lose weight but you don't eat enough?
1) SuperTracker at www.ChooseMyPlate.gov 2) The food tracker function allows you to measure your caloric intake, food group consumption, nutrient intake and more.
What is an example of an online nutritional analyzer that will help you measure the progress you are making toward meeting your nutritional goals?
take into account environmental conditions
What is important to consider when making your physical fitness action plan?
assess one's current condition.
What is the first part of a personal health plan?
cool, blue light (this comes from tablets, phones, and other electronic resources)
What is the most disruptive light for sleep cycles?
→ Calculate your body mass index (BMI) by first finding your weight and height. → Then use a BMI chart to determine your index value and where it falls on the spectrum, from underweight to obese.
What is the simplest way to assess your body's composition?
1) it should be as detailed as possible 2) include where you will practice or train. 3) what equipment you will need. 4) what you will do if the weather changes.
What makes a good action plan?
set one or more short-term goals.
What must you do in order to achieve your long-term goal that you wrote down?
They should be taken to a cool shady place.
What should a person do if they show signs of heat exhaustion such as dizziness and headache?
Between 50 - 70 percent of his or her maximum heart rate.
What should a person's heart rate be for moderate - intense physical activity?
State your long-term goal.
What should you do once you identify your fitness needs?
specific → It's better to say, "I want to be able to run to the grocery store" versus "I want to run farther."
When stating your goals, should you be general or specific?
1) Availability of facilities 2) The ability to work out in different weather conditions.
When taking into account environmental conditions when planning a physical fitness action plan, what must you consider?
www.ChooseMyPlate.gov
Where can you go to learn more about your specific calorie requirements?
nutritional labels
Where can you look to find out about the nutrients in food?
1) table salt 2) many highly processed foods
Where is sodium found?
in your food journal
Where should you notate local food resources once you find them?
nutritional labels
Where would you look to see if specific foods contain shortfall nutrients?
It makes physical activity more fun. It reduces stress.
Why is active play a great thing to consider when planning for weight management?
This information can help you identify what needs to be changed, improved, or kept the same in your diet.
Why is it important to log your food intake into a food journal?
Data will help you identify areas of your diet that are spot-on and those that need to be changed.
Why is it important to study data from your food journal entries?
Maintaining a healthy body weight helps you feel better and also makes it easier to be physically active.
Why is weight management an important part of your personal health plan?
1) diet 2) data
Your food journal will help you analyze your ________ by providing ________.
diet
______: a pattern of food consumption.
data
_______: factual information that can be used for decision making.
personal health plan.
________: a detailed plan for wellness, individualized for each person.
personal health plan.
________: an individualized approach to wellness.
Negative lifestyle factors
________: behaviors and habits that cause poor health.
Positive lifestyle factors
________: behaviors and habits that help protect a person's level of health and wellness.
resting heart rate.
________: the number of times your heart beats per minute when you are resting.
Benchmarks
________: these are short on concise tasks you must complete in order to achieve a short-term goal.
physical fitness
_________: the ability to perform demanding physical activities without getting tired.
weight management
_________: the process of getting and keeping a healthy body composition.
diet and exercise.
__________ and ___________ are important for wellness.
wellness
__________: The overall condition of being healthy and satisfied.
health
__________: a person's overall physical, mental, and social condition. Not just the absence of disease of "feeling sick"
long term goals
__________: a type of goal that helps you achieve wellness over time.
short term goals
__________: a type of goal that represents smaller results or accomplishments.
Shortfall nutrients
__________: specific vitamins and minerals that were considered as being underconsumed in the 2015 Dietary Guidelines for Americans report.
Weight management
___________: Attaining and maintaining a healthy body composition.
benchmarks
____________: intermediate steps toward meeting a long-goal.
