1. Did you complete the recommended minimum of 150 minutes of moderate physical activity per week? If yes, identify at least two highlights, if no then make at least 2 suggestions for how you might increase your physical activity.
2. Did you meet the requirements for the four differing elements of fitness (muscular strength, muscular endurance, cardiorespiratory fitness and flexibility)? If yes, identify how each element was met (for example muscular strength element was met by weight lifting on Tuesday and Thursday...); if no, suggest at least one type of physical activity to meet each element.
2. You will need to calculate your Maximal and Training Heart Rate Ranges (Chapter 11), be sure to show your work.
1. Maximal Heart Rate- 220- age= Max beats per minute
2. Lower end of intensity range 50% of max (0.50x Max= low intensity)
3. Moderate intensity 70% of max (0.70 x Max= moderate intensity)
4. Vigorous intensity 85% of max (0.85 x Max = vigorous intensity)
3. Underwater weighing experiment/ hyrdodensiometry Anthropometric section. We will do this portion in class, if you attend class you will not need to perform the experiment, the instructions are for those people who are unable to attend.
1. You will need to complete an experiment based on the principles of underwater weighing (see Chapter 10). You will need to photograph your experiment and then upload the photo as evidence of the experiment. You will need a large clear bowl or pitcher of cool or cold water. You will need 1 egg (in the shell, do not crack it; hard boiled is preferred but raw in shell will work) and an equal amount of butter (most large eggs weigh an average of about 56 grams, which is about 3 tablespoons of butter). If you have a kitchen scale, you can be sure they are equal in weight, if not, a rough estimate will work. Then place both the egg and the butter in the water and record what happens. The intent of this experiment is to compare the density of an egg (predominately protein) and butter (predominantly fat). Succinctly identify what occurred, what did you observe and how does it correlate with what we learned about body composition? You will need to answer the question and upload the photo. This question counts for 11 points, with a significant amount of those points being your response to the understanding of body composition, a very thorough explanation is needed.
1. List your current weight in pounds, and height in inches
2. Convert weight in pounds to kg (divide weight by 2.2) and height to meters (multiply height by 0.0254), calculate BMI, where BMI = Weight(kg)/height (m)2 Show your calculations. (see Chapter 10)
3. Based on the calculated BMI, into which classification does this number fall?
4. Do you agree with this BMI classification, and justify why or why not? Focus on the scientific reasons for the strength/weaknesses of the BMI rather than opinion. Clearly identify the limits and benefits of using BMI in a population, and as this measurement applies to you personally.
3. Body Fat distribution: Chapter 10 illustrations. Please list your:
1. Waist Circumference _________ in inches and
2. Hip Circumference in inches_________ then
3. Calculate waist/hip ratio _______
4. After calculating your waist to hip ratio does the calculated number indicate an apple or pear shape?
5. Regardless of your personal measurements, list at least 3 general health consequences associated with central adiposity?
Format your assignment according to the following formatting requirements:
1. The answer should be typed, double spaced, using Times New Roman font (size 12), with one-inch margins on all sides.
2. The response also include a cover page containing the title of the assignment, the student's name, the course title, and the date. The cover page is not included in the required page length.
3. Also Include a reference page. The Citations and references should follow APA format. The reference page is not included in the required page length.