Analyze your personal nutrition to determine the composition of your typical diet in regards to daily caloric consumption, as well as daily percent carbohydrate intake, fat intake, protein intake and fiber content and compare your nutritional intake to MyPlate.org

Purpose: Successful completion of this assignment (see Rubric) will demonstrate your ability to:  Apply the concepts you have learned to make permanent changes in your lifestyle that will contribute to lifetime wellness and demonstrate understanding of the impact our sedentary behaviors have on society at large.  Reflect on your body in regards to health and the prevention of disease, as well as society’s influence on the way we perceive our bodies. This will empower you to make changes to your body composition that are specific, measurable, acceptable and realistic.  Analyze your personal nutrition to determine the composition of your typical diet in regards to daily caloric consumption, as well as daily percent carbohydrate intake, fat intake, protein intake and fiber content and compare your nutritional intake to MyPlate.org recommendations and the recommendations from other government agencies to see whether your nutrition is sound. This will also empower you to make changes in your diet that will contribute to better health (lower risk of CHD and cancer) and a healthier body composition.  Design a personalized exercise program based on your fitness test results and your personal goals, so that you can be proactive in making the changes that you want: to improve your health, to improve your body composition, to become stronger, etc. Please answer each of the following four questions as thoroughly as possible while supporting all of your answers with scholarly research. Each answer must be a minimum of 250 words. Several in-text citations must be included (MLA style) per question and there should be a works cited page at the end of the document (minimum of 5 different works cited). Introduction: Start by giving us your statistics: age, gender, height, weight, % body fat, BMI, VO2max, muscular strength for upper body, muscular strength for lower body, muscular endurance and flexibility. Provide the results and their ratings and then your SMART goals, based on the results of the fitness test. Compute Target Heart Rate using the formula from the text (show all work) and discuss the importance of knowing ones Target Heart rate Zone. (5 points) 1. Demonstrate that you have learned the underlying causes of death in the United States, and the relationship between a healthy lifestyle, and cardiovascular, as well as cancer mortality, use your selfassessments for CHD, stress and Cancer as a point of reference to compare and contrast with what you have learned. How will this information affect your behavior and health choices in the future? How valuable do you think this information would be to others? What impact does our sedentary behavior have on society at large? (10 points) 2. What influence does society have on the way you perceive your body and body weight? Do you feel good about the way you look compared to the “ideal body” that we see in bill boards, magazine ads and TV commercials? How do you feel about your % body fat analysis and BMI results? Please incorporate the ideas of philosophers like Susan Bordo, John Berger, or others who have addressed this issue of body-culture/body image (10points). 3. Based on previous nutrient analysis (please attach/include copy of 3-day dietary Analysis, including the three food diaries) evaluate your diet based on what you have learned from the nutrition lectures, the reading assignments from the text and your own research. Describe what factors in your life and the environment have contributed to your current dietary habits. Do you need to make changes based on what has been discussed in class regarding proper nutrition? What may prevent you from doing so? How can you overcome those challenges? What would the ideal nutrition plan be for you based on your % of body fat and your goals whether they are to lower your % of body fat or to gain muscle weight? What nutritional recommendations are you going to follow to lower your risk of Coronary Heart Disease and Cancer? How does your current nutrition compare to the recommendation from MYPlate.org and the guidelines found in chapters 5 & 6 of your text?(10 points) 4. Based on your current knowledge and including research beyond personal “real life” experiences create an exercise program contingent on the initial Personal Assessment you created at the beginning of the semester. Since then a training period has occurred so now you can use your new skills and the fitness concepts you learned in class to develop your personalized exercise program. Develop a workout chart so that at a glance we can tell how many days a week you are working out, the number and sequence of exercises you are including, the number of sets, reps, rest periods and amount of weight used for each exercise, what muscles or muscle groups you are targeting, what fitness components and fitness principles you are addressing and what your goals may be. All work must be supported by textbook and research material. Please justify and defend your choices as part of the 250 word answer for this question; to get full credit you must attach your work out chart (1 page). (10 points)