Nutrition and Exercise Project

Testing

Step test Sit-up test

Purpose: Cardiovascular endurance Directions: Measure your pulse at

rest, then step up and down on a block that comes a foot off of ground level as fast as you can for 3 minutes. Measure your maximum pulse rate. Then rest for 3 minutes and measure your final pulse rate.

Robert’s pulse measured at 51 BPM at rest, had a maximum pulse rate of 110 BPM, and a final pulse rate of 68 BPM, putting him in the “Excellent” category.

Purpose: to asses the level of fitness with over 49 being considered excellent

Directions: Do as many sit-ups possible in 1 minute

Robert did 59 sit-ups which falls ahead of the 49 so we can asses his strength is above averageMuscular Endurance Test

Purpose: To asses the level of fitness with 54 being considered excellent

Directions: Do as many push ups as you can in 60 seconds

Robert did 64 push ups in the allotted time frame, putting him in the “excellent” category.

Fitness Chart

Week/Day Exercise Reps Sets/Intervals Duration Incline

1/1,3,5 Incline workout n/a 5 intervals(8 min.)

40 minutes 5-10%

1/2,4 Bicep Curls 10 3 sets n/a n/a

1/2,4 Squat with Dumbbells

10 3 sets n/a n/a

1/2,4 Jacknife 12 3 sets n/a n/a

2/1,3,5 Treadmill exercise

n/a 5 intervals(10 min.)

50 minutes none

2/2,4 Deadlift with Dumbbells

10 3 sets n/a n/a

2/2,4 Walking Lunge 10 3 sets n/a n/a

2/2,4 Plank n/a 3 sets/1 minute 3 minutes n/a

3/1,3,5 Treadmill exercise

n/a 6 intervals(5 min.)

30 minutes 3-7%

3/2,4 Chest Press 12 3 sets n/a n/a

3/2,4 Crunches n/a 3 sets/1 minute Endless n/a

Diet AnalysisThe diet wasn’t actually too bad but there were many unhealthy aspects of it. You were up to 3148 calories when the recommended amount was 2986. You had 423 carbs when you should have had 373. If you had avoided the ice cream and late night snacks the carb intake would have been fine. You had 122 fats when it was recommended to only have 100. If you had picked a restaurant instead of take out the fats would be fine and you could have gotten some protein. You only had 110 proteins when you should have had 149. If you had used this analysis to make the next day healthier the calories would be a lot less and just enough to have a healthy diet.

14%

34%52%

Diet

ProteinsFatsCarbs