Fitness Discussion
My VO2Max is 36.6 ml/kg/min, which has a rating of fair. My fair VO2Max indicates that I am at an increase of lifetime risk of all causes of disease.
My Muscular Strength as measured by 1RM for bench press is 222 lbs. This has a rating of 1.24, which shows that my Muscular Strength is good. The health implications are that I am not at an increased risk for musculoskeletal injuries in day to day activities related to muscular strength and atrophy.
My Muscular Endurance is 9 repetition which has a rating of fair by the Muscular Endurance Fatigability Test. This indicates that I am at an increased risk of musculoskeletal injuries because of repetitive body movements and muscle atrophy.
My hamstring flexibility as a rating of normal which has a rating of good by the Flexibility
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Hamstring Test. My good rating means that I am not at risk of musculoskeletal injuries in day-to-day activities due to flexibility and reaching/stretching and atrophy. My shoulder flexibility measured by the Shoulder Flexibility Test has a good rating because my fingers touched. This demonstrates that I am not at risk of musculoskeletal injuries in day-to-day activities due to flexibility and reaching/stretching and atrophy. My weight is 180 lbs. My fat percentage measured by Body Composition is 15.6% which has a rating of good. This indicates that as of right now I am not at risk of developing CVDs, Diabetes, and hypertension. My waist circumference is 35.5 inches which says that I am not at risk of developing chronic diseases like CVDs, hypertension, Obesity, and Disbetes. My Body Mass Index (BMI) is 25.8 kg/m^2 which has a rating of fair. This rating indicates that I am at risk for obesity and CVDs if my BMI continues to increase. My blood pressure is 128/84 mmHG. This has a rating of Pre-Hypertension which shows that I am at risk of developing hypertension or CVDs in the future if my blood pressure increases. My maximum heart rate percentage is 84.6% with a rating of Excellent from the Training Sensitive Heart Rate Test. This rating shows that I am not at risk of cardiovascular diseases along with other lifelong diseases. My immediate family and I do not smoke which means I am not at risk of developing several types of cancer or lung related diseases. Family History Discussion Maternal Grandfather: My grandfather has Type 2 Diabetes mostly because of his diet of high carbohydrates and high sodium. My diet before also contained a large amount of carbohydrates and sodium. If I did not change my previous diet, then I would have also been at an increased risk of Type 2 Diabetes. However, I am trying to improve my diet in order to decrease my risk for diseases. Like myself, my grandfather lived a stressful life despite being somewhat active before he was diagnosed with Type 2 Diabetes. In order to decrease my risk for Type 2 Diabetes, I must find a way to decrease my stress levels as I tend to overeat, especially in carbohydrates, when I am stressed. Father: My father has Type 2 Diabetes and High Blood Pressure because of his high consumption in carbohydrates, red meat, and sodium. Like my father, I also have a diet high in red meat in addition to my previous diet high in carbohydrates and sodium. This puts me at risk for Type 2 Diabetes. Furthermore, my father lives a stressful life and a stressful job while also having a sedentary lifestyle. The the combination of these three factors also played a large role in his condition of Type 2 Diabetes. To decrease my risk for this disease, I must increase my activity level, decrease my red meat consumption, and continue my plan of decreasing my intake of carbohydrate and sodium. Energy Discussion According to my Energy balance,on average I consumed 2087 calories and expended 2916 calories. This puts me at a net loss on average of 829 calories. A net loss in calories mean that I am losing weight at a fast rate. A net loss in calories comes with the risks of decrease in muscle mass, gluconeogenesis, ketoacidosis, and decreased metabolism. In fact, I am losing weight at a fast rate. I had this same diet for the past month and lost 6 pound. This means I lost weight 1.5 pounds per week. If the caloric intake is greater than the caloric expenditure that means an individual is gaining weight. If there is no net gain or net loss in calories, then that individual is neither gaining nor losing weight. My low averages of both macronutrient and micronutrient distribution tell me that my weight loss is unhealthy as I am at an increased risk for many diseases such as fatigue, ketoacidosis, and an impaired immune system. This makes sense as I felt very tired and got sick often the month I lost 6 pounds. Furthermore, I must also take into account that I have many vitamin deficiencies. With regard to my activity levels, I exercise regularly. However, I only do exercises that are considered aerobic exercises and not enough anaerobic exercise such as lifting weights. I exercise in order to ensure that my growth and thyroid hormones are being produced at high levels to break down fatty tissue and increase metabolism. Not enough anaerobic exercise increases my risk of muscle atrophy and musculoskeletal injuries as I grow older. My diet is missing many essential components. I must consume more unsaturated fats and vitamins especially. In addition, I must lower my average net loss of calories in order to lose weight at a healthier rate as my diet is accompanied with many harmful risks. I believe that this poor diet is the result of my want to lose weight as I am unhappy with my body. However, continuing this poor diet will decrease my already low metabolism and muscle mass. Diet Recommendations 2A) My Fat consumption is way low below my recommended DRI percentage by 4%. Therefore, to increase my fat intake, I will consume more foods higher in fat such as olive oil and avocados. This will ensure that fats take up 20-35% of my total calories. I will also make sure that the food I eat is high in unsaturated fat not saturated fat. 2B) My Carbohydrate intake is well in my DRI percentage. However, to make sure that I actually eat the right amount of grams for carbohydrates, I will consume more carbohydrates such as bananas and whole wheat bread to increase my carbohydrate intake. 6A) My Vitamin A intake is below my DRI recommendation by 863 micrograms. In order to reach my daily recommended value of Vitamin A, I will eat more foods rich in Vitamin A such as carrots during lunch and whole eggs during breakfast and dinner. I will make a larger emphasis on the carrots as whole eggs are high in cholesterol. 6B) My Vitamin D intake too low and I must consume 9 more micrograms to reach my DRI recommendation.
To reach this goal, I will eat healthy food like salmon during lunch and yogurt during breakfast as they are both rich in Vitamin D.
6C) My Vitamin K intake is too low by 118 micrograms. To make up for this deficiency in vitamin K, I will eat more kale and spinach with my lunch until I reach my daily recommendation for the day.
6D) My Vitamin B12 is over the DRI recommendation by 40 micrograms. To decrease the amount of Vitamin B12 in my diet I will consume less chicken that I have for the day and substitute with other healthier alternatives to maintain my protein intake and decrease my Vitamin B12 intake.
6E) My Potassium intake is only 1543 micrograms while my DRI recommendation is 4700 micrograms. I will consume more bananas during breakfast and spinach during lunch to help my deficiencies in not only potassium but also other vitamins.
6F) My Sodium consumption is over the daily recommendation by 640 micrograms . I will decrease my sodium intake by consuming less bacon throughout the week during breakfast and substituted with healthier proteins for
breakfast. 6G) My Calcium consumption is below the Daily Recommended Intake by 707 milligrams. In order to decrease the risks of calcium deficiency, I will consume more milk and kale during breakfast. 6H) My Magnesium intake is below my Daily Recommended Intake by 172 milligrams. I will consume more magnesium by eating more spinach for lunch and dinner to help with my deficiencies. 6I) My Fluoride intake is only 577.5 micrograms while the recommended intake is 4000 micrograms a day. To decrease the risks of fluoride deficiency I will eat more fish during dinner and carrots as a snack throughout the day. 6J) My Iodine intake is below my Daily Recommended Intake by 86 micrograms. To reach my daily goal of iodine I will consume more seafood such as tune and salmon during dinner as I previously stated. 7A) I must increase my Unsaturated Fat intake by 13.61% to reach my Daily Recommended Intake. I will increase my unsaturated fat consumption by adding flax seeds and walnuts into my snacks and canola oil when cooking my food during lunch and dinner. Fitness Assessment Recommendation My Maximum Aerobic Fitness has a rating of fair. As a result, I must improve my rating. To increase my Maximum Aerobic Fitness, I will increase the amount of sessions and time spent per session of aerobic activity. I will participate in running and swimming sessions throughout the week at least five times a week after lectures. Each training session will last from 45 to 60 minutes which will improve my rating of my Maximum Aerobic Fitness My Muscular Endurance Fatigability Test has a fair rating. Therefore, I must improve my rating for this area of fitness to decrease the risk associate with it by beginning to train in anaerobic exercise. I will a full body exercise three days a week( Monday, Thursday, and Saturday) where I will do at least 8 exercises for my whole body with weight that allows me to do 10-12 repetitions for 4 to 5 sets. During these training sessions, I will only do anaerobic exercises. Exercises that I will do include the bench press, squats, rows, and deadlifts. Doing this program will improve my Muscular Endurance Fatigability Test. My BMI has a rating of fair. In order to improve this rating, I must decrease my BMI. I will achieve this goal by adding more cardio such as running and swimming which will also increase my Maximum Aerobic Fitness. I cannot decrease my caloric intake as I am already below my recommended caloric intake. By adding five days of aerobic exercise for 45 to 60 minutes I will increase my negative net calorie intake which will decrease my weight. As my weight decreases, my BMI will also decrease and improve my rating.
(13) Pazirandeh S. Overview of vitamin K. In: UpToDate, Post TW (Ed), UpToDate, Waltham, MA. (Accessed 27th April 2014)
My cholesterol was 699.83 mg, and since it is hard to determine between HDL and LDL through a food tracking application there was no Daily Recommended Intake. Yet, for a 2,000-calorie diet, it suggests 653mg as a maximum. I should reduce my cholesterol levels, because high cholesterol levels can increase risk of heart disease and stroke due to the plaque that can build up in the arteries. My total fat levels were 251% above my Daily Recommended Intake, and I should reduce total fat intake. Of the fat intake, I should reduce saturated fat the most, which was 138% of my Daily Recommended Intake. Saturated fats can increase risk for heart disease by increasing blood cholesterol. To reduce my fat intake I can replace foods like hamburgers with a leaner cut of meat, or chicken. I can reduce fat levels by using less butter to cook my meals, and less cheese. A good option would be a whole grain bread with turkey deli meat, which only has 1.4g of fat per serving. My sodium levels are also abnormally high; I consumed 7,053 mg of sodium, which is 5,553 mg over my Daily Recommended Intake. High sodium diets can increase blood pressure, which can lead to heart disease. To reduce sodium in my diet I can consume less packaged products, mostly meat products and choose a freshly cooked option. I should stay clear of frozen vegetables that have “fresh frozen” because they do not include added sodium. When deciding condiments, I should stay clear of high sodium products such as ketchup, soy sauce, dips and mustard. An easy away to identify food with recommended sodium levels in a grocery store is the “American Heart Association’s Heart-Check mark”. I consume a supplemental protein shake after each workout within thirty minutes to maximize my recovery and absorption of protein. I also have 25g of supplemental whey protein, and 40 grams of casein protein. Both of these products are
Muscle activity, including generating force and moving limbs through lengthening and shortening, is an important influence on beneficial tissue stress. Muscles adapt quickly to periods of lower or higher stress and demonstrate obvious visual and functional changes. At a tissue level, the Physical Stress Theory (PST) states that muscle adaptations are consistent with other high and low strain tissue adaptation models. Low stress/activity associated with immobilization results in decreases in contractile protein, fiber diameter, peak tension and power. Evidence supports the idea that tissues within the musculoskeletal system atrophy and become less tolerant of physical stress if stress on the tissue diminishes below a baseline level.3 In addition,
My recommendation of carbohydrate intake was just below the DRI recommendations. My DRI recommended range was between 657- 948 kilo calories and my actual consumption was 702 kilocalories. My consumption of fiber was about half of the recommended at 13.64 grams of the 25 grams. My carbohydrates are pretty well of but I think I need to watch my intake of carbs, but fiber is what I need to start taking in. I want to eat about 80 grams of fruit a day I will also try to eat fruits that are high in fiber like bananas for example which are also a great source of potassium. The report suggested it would be better to replace white bread with whole grain which is also a great way to get more fiber into my diet and its no trouble at all just siply changing the style of bread. Research online shows that whole grains will keep me full for longer periods of time. I admit to it that I love foods high in sugar like Pepsi and Chocolate. Though, it would be a lot healthier to drink fruit juice and maybe eat a salad instead of the chocolate bar as hard as this will be its better f...
These last two years, however, I started to gain weight and have become concerned with my diet. Changing my poor eating habits has been difficult for me, however, having this assignment has taught me that it is not as difficult as I previously imagined. Nutrition experts in the United States and Canada have a list of standards with four list values. These list values are called the Dietary Reference Intakes. The DRI committee sets these values for vitamins, minerals, calories, and nutrients.
The muscular strength is highly affected by the nervous system. Emotional and mental factors play important part in strength testing. If a subject is consistent with motivation strength variability should be minimized. In women a daily variation in strength range is between 2 and 12% and 5 to 9% in men.
Strength training needs to be done at least 2 or 3 times a week to help build strong muscles and bones. The more muscle a person has the ...
Dunn, George et al. National Strength and Conditioning Association. National Strength and Conditioning Association Journal. 7. 27-29. 1985.
Having to list what I eat each day, see the calories consumed and then see the lack of nutrients that were contained therein was not only eye opening but a total shock. I would have predicted that I was eating well enough to provide all my essential nutrient needs. However, I was very mistaken. I think this was my biggest shock of the semester. Because I love vegetables, I thought that it would make up for the fact that I don’t particularly care for fruits. However, by tracking what I eat and analyzing the nutrient values, I see where I am not getting some of the important vitamins that I need. Although, it has been subtle, I am making some changes in my diet, however, the awareness is keenly there. On a spiritual note it really emphasizes the truthfulness of the Word of
My average intake is 66 mg. it is lower than the required Vitamin C intake. Deficiency in Vitamin C can develop scurvy, if vitamin C is missing on our diet. Oranges, lemon and other citrus fruits, bell pepper, kiwi broccoli, berries, tomatoes and papayas are rich in Vitamin C . Lack of Vitamin D on diet can develop rickets to small children. The required intake for this vitamins is 15microgram and my report is zero. Vitamin D can be achieved from exposure of skin to ultra violet rays of the sun. Vitamin E is responsible for transmission of nerve impulses, body weakness and eye problem that can cause blindness. My nutrient intake for Vitamin 10 mg AT and the require intake is 15 mg AT, which is 5 mg lower than the require amount. Food related to Vitamin E are green leafy vegies such as spinach, kale are rich in Vitamin E, in addition, broccoli, hazel nuts, squash and pumpkin are also rich in Vitamin E. My vitamin K intake is 3 microgram, way too low compared to the requirement which is 90 microgram. Vitamin K deficiency can cause hemorrhagic disease of new born. Food that gives Vitamin K are green leafy vegetables such as kale and spinach, canola oils, olive oils, and
My push-ups had exceeded 50 then decrease to 40 again to 30. For my decreasing results was responsible for me not participating to my full amounts in warm-up. From this point forward I can exercise my arms with weights and do warm-up to help increase my results next time. my shoulder flexibility had increased from -1 to 0, then decreased to -2. This is from Emina stretching after doing a workout or participating in class, which will make my muscles tighter and let's flexible which is my results originated
And even though these three days aren’t long enough to create an accurate picture of a person’s eating habits, the results can help individuals make the necessary changes to decrease the risk of future health issues associated with poor food choices. My DRI report shows the strengths and weaknesses of my diet based on the 3 day food consumption. My DRI goal for calories was 2,689 kcal, while I consumed an average of 2,090 kcal for 3 days. Along with calories, I consumed insufficient amounts of vitamin D, an average of 8% p/day. On the other hand, my Carbohydrates, Cholesterol, Protein and Vitamin C consumption exceeded the DRI recommended intake. My fat breakdown report indicates my levels are within the average range. My vitamins report shows that my vitamin C intake is very high at 230% in contrast with my vitamin D, which is very low at only 8%.
In conclusion, after tracking my food for three days I learned that a lot I do meet a lot of my target goals or I am close enough to get an OK. I learned that my targeted carbohydrates, protein, fat, and sodium are meet. The three nutrients that surprised me the most are my calcium, vitamin D, and my dietary fiber. The only places that I have trouble reaching my target goals are my calcium, potassium, vitamin B12, vitamin D, vitamin E, and Choline, but other than those I am really happy with my results.
It is a well known fact that muscles contribute to the strength of a person, but little attention is given to an individual oxygen consumption and lung capacity as a factor of strength. This is interesting because it provide an alternative view to the popular view of the factors that strength is derived from--primarily muscles. Oxygen consumption and capacity of an individual is primarily emphasized and valued in activities such as running or as a factor of cardiac health, but it has not popularly been attributed as a factor of strength. Research on cardiac patients has been performed which resulted in the conclusion of “...the increase in MVO2 index after surgery was significantly greater for peripheral muscle strength of the
Any progress in physical fitness can help boost your capacity when working as well as the ability to respond effectively in an emergency situation.