Nutrition Planning
Cardiovascular fitness
Strength Training
Assignment:
You are a both certified Personal Trainers and Nutritionists who work to assist clients in living healthier lifestyles. Your duty is to serve young adult women who, like yourself, want to improve the quality of their lives through physical activity while making healthier food choices.
With Heart Disease being the number one killer among women, your business has increased over the past 4 years with clients who want to prevent the risk of Heart Attack and Heart Disease from happening in their lives.
You will need to create a plan for your client to follow (one of you). The plan will be 2 weeks long and include a:
· Background information
· Nutrition Plan
· Cardiovascular Fitness Plan
· Strength Training Routine
o Need both a PLAN and POWERPOINT
Format:
Background Information
Client Information: (will be based off personal information and should include)
Name
Gender
Age
Family Health
Fitness Level (Current Activities/Workout Routine)
Resting Heart Rate
Maximum Heart Rate (220 - age = Max Heart Rate) <<measured in bpm (beats per minute)
Target Heart Rate (50% - 85% of max heart rate)
Recommended Daily Calorie Consumption
Recommended Daily amount of each food group (ex. Vegetables: 3.5 cups, Milk 3 cups, etc.)
*Any additional info that would make your project stand out J
Goals (of nutrition and fitness plan)
What do I want to increase? Decrease? Improve? Etc.
EX: Health, Fitness, Diet, risk of getting diseases or hereditary diseases etc.
Long term goals?
Likes & Dislikes (Types of foods and drinks)
Restaurants
Foods: Likes & Dislikes Include the healthy foods you like that you can include in the project
Nutrition
2 Weeks:
Breakfast
Snack
Lunch
Dinner
Snack
*Each meal and snack should include:
What you are eating
Quantity (How Much/How many servings)
Calories
Carbohydrates
Total Fat
Protein
*Should be done over the span of 14 days. Which means 14 mapped out days of exactly what you are eating including: how much, the total calories, the total carbs, total fat and total protein
Ex:
Food/Drink Calories Total Fat Carbohydrates Protein
BREAKFAST
2 Whole Wheat pancakes --- --g --g --g
1 Nectarine --- --g --g --g
1 cup of skim milk --- --g --g --g
Total --- --g --g --g
SNACK -----
LUNCH----- etc
**A cumulative daily total of calories, fats, carbs ad proteins must be included after each day. So add up your total calories for each day AND PERCENT OF CARBS, FATS, AND PROTEINS and include at the end of Day 1, Day 2, Day 3 etc** Remember: Carbs = 50-70% of diet, Dietary Fats = 20% of diet, Proteins = 15-20% of diet
** Can have 1 Cheat meal on weekend**
Cardiovascular Fitness Plan
3 different cardiovascular activities (either full workouts of just some cardio exercises)
Include:
Name of Exercise
How long/Length of time performed
Is it repeated/different sets?
How to perform it, details describing the activity, and any additional information that you should include about exercise?
AND about what your heart rate would be during each exercise or portion of the exercise
*Be creative!!
Strength Training Plan
Should include at least 4 different strength training exercises
Name of Exercise
Number of repetitions and sets
How to perform exercise
Things to keep in mind while performing exercise key points
*Not everyone will have access to a gym all the time. Be creative using free weights, yoga, pilates, machines, and any other resistance activity training
Afterward, a Powerpoint presentation is required to present Nutrition plan to class/teacher.
Powerpoint should include: Clients Background info, Goals, Likes/Dislikes, 1 Sample of a day or each meal (breakfast, snack, lunch, dinner, snack, and cheat meal) from Nutrition plan, Cardiovascular & Strength Training Fitness Plan
***Finished product should be easy for the client to follow.
Grading for Nutrition Project
You will both receive one grade that will be weighed as a test grade. Work should be split equally between partners. If you are having a problem with your partner PLEASE see me to discuss it. Grading is as follows:
Client Background Info (Total of 10 pts) _________
*includes Goals & Likes and Dislikes
Nutrition Section (Total of 50 pts ._________
*DIFFERENT MEALS -HEALTHY
*5 meals each Day
*Within 100-150 calories of recommended caloric intake for client
*Total calories listed
*Total carbs, fats and proteins in percentages listed and around target areas
*Includes all correct amounts of recommended food groups from from pyramid
Cardio Fitness Plan (Total of 10 pts) _________
*DETAILED description of activity
*Includes Heart Rate range while performing each activity
*How long
*How to perform
*Includes 3 or more different activities the client would enjoy
*Must be cardiovascular activities
Strength Training Fitness Plan (Total of 10 points) .._________
*Detailed description of how to perform
*How long
*How many sets/reps
*Working different parts of the body
*Tips/things to keep in mind/What to d and what not to do
Powerpoint & Presentation (Total of 20 points) _________
*Client background info
*Goals
*Likes and Dislikes
*A sample of each meal
*Professionally designed or put together
*Professionally presented