Physical Fitness Worksheet
University of Phoenix
Mary Frances Marlin, MSN, RN, PHN
Associate Level Material
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 |Description |How to Incorporate in Your |Benefit(s) |
| | |Life | |
|Cardiorespiratory Fitness |Being able to exercise at a |Walk 2 miles at a brisk |Reduced the risk of heart |
| |moderate to high intensity for a|pace every day. |disease, hypertension, and high |
| |long period of time | |cholesterol. |
|Muscular Strength |Muscular strength is a measure |Lifting weights is a widely|Body and mental health are a lot|
| |of how much force your muscles |used method to gain muscle |stronger and sharper. |
| |can exert. |strength. You can work out | |
| | |a specific muscle but make | |
| | |sure you take atleast 48 | |
| | |hours to work that muscle | |
| | |again. Over working a | |
| | |muscle can cause injuries | |
| | |and not help the muscle | |
| | |improve at all. | |
|Muscular Endurance |The ability for the muscle to |Ways to improve muscular |Help reduce the risk of cancer |
| |sustain repeated contractions |endurance is to stay |and other deadly diseases. |
| |against a resistance for an |active. Any cardiovascular | |
| |extended period of time. |activity, such as running, | |
| | |biking, and playing sports.| |
| | |Are ways to improve | |
| | |muscular endurance. | |
|Flexibility |The ability to have a wide range|Stretching and yoga are |Loss of flexibility can result |
| |of motion using the human |ways to improve range of |of imbalance, pain and aches, |
| |muscle. |motion in the human body. |and limited range of motion. |
| | | | |
| | | | |
|Body Composition |The amount of relative fat to |Measuring yourself body fat|Improve quality of sleep, |
| |muscle you have in your body. |so that you know exactly |increase energy and endurance, |
| | |what you need to do in |improve mood and |
| | |order to get back in to |self-confidence, promote healthy|
| | |shape. |blood pressure and cholesterol |
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/
o (either click on or paste the above link in your internet’s address bar)
• Search for a recipe using one of the available criteria:
o Type in ingredients;
o Type in a recipe name, or;
o 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.
1. What is the name of the recipe you are evaluating?
Chinese Chicken Salad
2. Which essential nutrients—carbohydrates, fats, proteins, vitamins, and minerals—are included in the recipe?
Carbohydrates, fats, protein, vitamins A, C, iron, and calcium.
3. Which ingredients are providing each nutrient?
Ramen noddles- Carbohydrates
Chicken Breast- Protein, fats
Cabbage, bell pepper, peanuts- vitamins A,C, iron, calcium
4. Does this recipe include a good balance of essential nutrients? Explain your answer.
Yes, this meal has the essential nutrients the body needs to operate. This salad has white meat (chicken breast), ramen noodles (carbs), and vegetables (bell pepper, scallions, cabbage). All essential vitamins and minerals the body needs daily.
5. How could the recipe be altered to include more essential nutrients?
I would probably take out the ramen noodles and add more vegetables to make it healthier to eat.
6. Do you consider this a healthy meal? If not, what is a healthy alternative?
Yes, I consider this meal healthy to the human diet. I probably would leave it as is because I wouldn’t want to ruin the great flavor and taste this salad has to offer.
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 pretty easy when it comes to determining the nutritional value of food. I simply look at the nutritional fact chart behind every food label and figure out whether it has good nutritional value or not. When I look at the chart I specifically look at the fats, sodium, sugar, and calories. Those are the main ingredients that I don’t want to over load my body with because it isn’t healthy. If a certain kind of food is high in those categories than I just might pass, depending on how good the food really is.
2. What environmental, economic, and psychosocial factors influenced your food and drink choices today?
Nowadays I find it very hard to eat healthy in a consistent basis. First of eating healthy can get quite expensive and take a lot of time to prepare depending on work schedule. I at least try to eat healthy as much as possible but having the time makes it hard for me. Therefore I sometime resort to fast food that is inexpensive and made with processed food that isn’t good for our body in the long run. With all the fast food places crowding our city it makes it that much harder to eating healthy.