Physical Fitness and Nutrition Worksheet
In order to obtain optimal health, it is critical to be physically fit and eat a healthy and balanced diet. Becoming knowledgeable about what it means to be physically fit and learning how to evaluate the nutritional value of what you eat may greatly increase your ability to improve your health and wellness.
In this three-part worksheet, you identify the five components of health related fitness, critique a recipe for nutritional value, and respond to two short answer questions about nutrition. Completing this assignment is a step towards gaining the knowledge needed to better manage your physical fitness and nutrition.
Part 1: Five Components of Health Related Fitness Table
Complete the table below. The first row has been filled in for you as an example.
Components of Physical Fitness
How to Incorporate in Your Life
Being able to exercise at a moderate to high intensity for a long period of time Walk 2 miles at a brisk pace every day.
Reduced the risk of heart disease, hypertension, and high cholesterol. Muscular Strength
How Much force or power your muscles can output forcefully and effectively.
When I go to the gym incorporate weight lifting in my routine. Helps your body to become more tone and stronger.
The repetition of using force.
Weight lifting in gym 3 times a week. Dumbbells 40 lbs. 10 sets. Help become stronger and help reduce heart disease.
Motions that stretches joints and muscle groups.
Stretch before and after I work out.
Help reduce Stress levels and blood pressure
Lean and fat tissue in your body.
Checking my weight and measuring inches about once or twice a week. Low cholesterol, lower body fat percentage, Let you know if you are reaching your fitness goal or not.
Part 2: Critique a Meal
For this part of the assignment, you critique the nutritional value of a meal. You will select this meal from the USDA website.
Follow the instructions below:
Access the USDA Recipe Finder search tool at http://recipefinder.nal.usda.gov/ (either click on or paste the above link in your internet’s address bar) Search for a recipe using one of the available criteria:
Type in ingredients;
Type in a recipe name, or;
Choose options from the available categories
Select a recipe to critique from the generated results.
Review the nutritional information provided for the recipe you selected or added and answer the questions below. Each response should be 75 to 125 words.
1. What is the name of the recipe you are evaluating? The name of the recipe I am evaluating is Chicken Broccoli Alfredo.
2. Which essential nutrients—carbohydrates, fats, proteins, vitamins, and minerals—are included in the recipe? The essential nutrients that are included in the Chicken Broccoli Alfredo recipe is protein -39g, Vitamin A 8%, Vitamin C 25%, Iron 15%, Carbohydrate 38g, Total Fat 11g-Saturated fat 5g, and Dietary Fiber 2g.
3. Which ingredients are providing each nutrient? The ingredients that are providing nutrient are Vitamin A, Vitamin C, Iron, Protein and Fiber.
4. Does this recipe include a good balance of essential nutrients? Explain your answer. Yes this recipe does include a good balance of essential nutrients that are coming from the broccoli and chicken which are giving you a balance of vitamins, iron, fiber and protein. The main ingredients are very healthy for your body and well help the body keep and maintain proper functionality.
5. How could the recipe be altered to include more essential nutrients? This recipe could have less sodium and more vitamins, iron or fiber. It could add a variety of different vegetables to give it more essential nutrients.
6. Do you consider this a healthy meal? If not, what is a healthy alternative? Yes I do consider this a healthy meal due to the fact that it has chicken and vegetables. The chicken is not fried which is excellent and it also gives core nutrient your body needs to function.
Part 3: Nutrition Questions
Respond to the following questions in 75 to 125 words each:
1. Do you find it easy or difficult to determine the nutritional value of food? What are some methods to help you more easily determine the nutritional values of food? I find it easy to determine the nutritional value of food. The methods that I use to determine the value is counting the calories. I also look and count the nutrients facts on each item. I also use common sense everyone knows that fried food is not good for you it gives you high cholesterol. Anything with high sodium is not good for you; it contributes to high blood pressure.
2. What environmental, economic, and psychosocial factors influenced your food and drink choices today? The only thing that influences my food and drink choice today is my determinations lose weight in my mid-section particularly the stomach area. What I ate today was turkey, salad and water for lunch and dinner I had mixed greens, turkey and water. I have a fitness goal to reach by 01-01-2013 and I coach myself to eat and drink healthy.