PGCE: LIFE ORIENTATION LEARNING AREA STUDIES COURSE OUTLINE 2017 GET Health & Wellness Workbook Created by Desiree Lee http://loilifeo.weebly.com/ All lectures and links and notes are available on this site. Instruction: Complete the following tasks Name: Gender: Age: Student #: a) Vitality Compass Life Expectancy 1) Complete the Vitality Compass Questionnaire. The website https://apps.bluezones.com/vitality/ You will receive an email link with your results, take a screen shot of your results. Provide the answers to the following components: Your Current Vitality Compass 2) Select the add more years a copy the recommendations provided for you.
b) Physical Activity Profile Name: Gender: Age: Student #: The Physical Activity Questionnaire was developed by WHO for physical activity surveillance in countries. It collects information on physical activity participation in three settings (or domains) as well as sedentary behaviour, comprising 16 questions. The domains are: Activity at work Travel to and from places Recreational activities Physical Activity Think first about the time you spend doing work. Think of work as the things that you have to do such as paid or unpaid work, study/training, household chores, harvesting food/crops, fishing or hunting for food, seeking employment. In answering the following questions 'vigorous-intensity activities' are activities that require hard physical effort and cause large increases in breathing or heart rate, 'moderate-intensity activities' are activities that require moderate physical effort and cause small increases in breathing or heart rate. Work Does your work involve vigorous-intensity activity that causes large increases in breathing or heart rate like [carrying or lifting heavy loads, digging or construction work] for at least 10 minutes continuously? In a typical week, on how many days do you do vigorous intensity activities as part of your work? How much time do you spend doing vigorous-intensity activities at work on a typical day? Does your work involve moderateintensity activity, that causes small increases in breathing or heart rate such as brisk walking [or carrying light loads] for at least 10 minutes continuously? In a typical week, on how many days do you do moderate intensity activities as part of your work? How much time do you spend doing moderate-intensity activities at work on a typical day? YES NO # days YES NO # days
Travel to and from places The next questions exclude the physical activities at work that you have already mentioned. Now I would like to ask you about the usual way you travel to and from places. For example to work, for shopping, to market, to place of worship. Do you walk or use a bicycle (pedal cycle) for at least 10 minutes continuously to get to and from places? In a typical week, on how many days do you walk or bicycle for at least 10 minutes continuously to get to and from places? How much time do you spend walking or bicycling for travel on a typical day? YES NO # days Recreational activities The next questions exclude the work and transport activities that you have already mentioned. Now I would like to ask you about sports, fitness and recreational activities (leisure) Do you do any vigorous-intensity sports, fitness or recreational (leisure) activities that cause large increases in breathing or heart rate like [running or football] for at least 10 minutes continuously? In a typical week, on how many days do you do vigorous intensity sports, fitness or recreational (leisure) activities? How much time do you spend doing vigorous-intensity sports, fitness or recreational activities on a typical day? Do you do any moderate-intensity sports, fitness or recreational (leisure) activities that cause a small increase in breathing or heart rate such as brisk walking, [cycling, swimming, football, running] for at least 10 minutes continuously? In a typical week, on how many days do you do moderate intensity sports, fitness or recreational (leisure) activities? How much time do you spend doing moderate-intensity sports, fitness or recreational (leisure) activities on a typical day? YES NO # days YES NO # days Muscular Strength Muscle-strengthening activities should be done involving major muscle groups In a typical week, on how many days do you do perform muscle-strengthening # days activities involving major muscle groups
Sedentary behaviour The following question is about sitting at work, at home, getting to and from places, or with friends including time spent sitting at a desk, sitting with friends, travelling in car, bus, train, reading, playing cards or watching television, but do not include time spent sleeping. How much time do you usually spend sitting on a typical day? Sleeping The following question is about sleeping at night. Do you have uninterrupted sleep during the night? YES NO How many hours and minutes do you sleep on average night? c) Wellness Profile Name: Gender: Age: Student #: BMI Body Mass Index The body mass index (BMI) or Quetelet index is a value derived from the mass (weight) and height of an individual. The BMI is defined as the body mass divided by the square of the body height, and is universally expressed in units of kg/m 2, resulting from mass in kilograms and height in metres. Weight (kg) Height (m) BMI W/H Ratio Waist hip ratio or waist-to-hip ratio (WHR) is the ratio of the circumference of the waist to that of the hips. This is calculated as waist measurement divided by hip measurement (W H). Waist (cm) Hips (cm) W/H Ratio
Heart Rate Resting Heart Rate beats/min Estimated Maximum Heart 220 age = beats/min Rate Vigorous Exercise Heart Rate MHR x 100% = beats/min MHR x 90% = beats/min MHR x 80% = beats/min Moderate Exercise Heart Rate MHR x 80% = beats/min MHR x 70% = beats/min Muscular Strength Muscle-strengthening activities should be done involving major muscle groups Plank Test minutes sec Step Test Recovery Heart Rate Recovery Heart Rate beats/min
Percentage Body Fat The body fat percentage (BFP) of a human or other living being is the total mass of fat divided by total body mass; body fat includes essential body fat and storage body fat. Essential body fat is necessary to maintain life and reproductive functions. The percentage of essential body fat for women is greater than that for men, due to the demands ofchildbearing and other hormonal functions. The percentage of essential fat is 3 5% in men, and 8 12% in women (referenced through NASM). [1] Storage body fat consists of fat accumulation in adipose tissue, part of which protects internal organs in the chest and abdomen. Adult body fat % = (1.20 BMI) + (0.23 Age) (10.8 sex) 5.4 where sex is 1 for males and 0 for females. BMI Age Gender % Body Fat (current) d) Nutrition Profile 3 Day Food Diary Keep a diary of all you consume and drink for 3 days (week days), List the food/drink, the quantity Day 1 Food Quantity
Day 2 Food Quantity Day 3 Food Quantity
Macro Nutrient Summary Use fatsecret app/website to calculate the macronutrients in your diet. Day 1 Type Grams Calories Carbohydrates Added Sugar Proteins Fats Day 2 Type Grams Calories Carbohydrates
Added Sugar Proteins Fats Day 3 Type Grams Calories Carbohydrates Added Sugar Proteins Fats
Average Of Each Day (summary) Grams Calories Carbohydrates Added Sugar Proteins Fats Draw a diagram depicting your Dietary Pyramid Use either the MyPlate format or a Diet Pyramid showing the percentage of macronutrients in your current diet. Carbohydrates, proteins, fats etc
Basal Metabolic Rate Profile The Harris Benedict equation (also called the Harris-Benedict principle) is a method used to estimate an individual's basal metabolic rate (BMR) and daily kilocalorie requirements. The estimated BMR value is multiplied by a number that corresponds to the individual's activity level. The resulting number is the recommended daily kilocalorie intake to maintain current body weight. The Harris Benedict equations revised by Roza and Shizgal in 1984. Step 1 - Calculate Men BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) - (5.677 x age in years) Women BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age in years) Step 2 Determine Recommended Intake The following table enables calculation of an individual's recommended daily kilocalorie intake to maintain current weight. [5] Little to no exercise Daily kilocalories needed = BMR x 1.2 Light exercise (1 3 days per week) Daily kilocalories needed = BMR x 1.375 Moderate exercise (3 5 days per week) Daily kilocalories needed = BMR x 1.55 Heavy exercise (6 7 days per week) Daily kilocalories needed = BMR x 1.725
Current Basal Metabolic Rate Weight (kg) Height (cm) Age (years) Activity Level BMR Desired Basal Metabolic Rate Weight (kg) Height (cm) Age (years) Activity Level BMR Required Calorie Deficit Required Calorie Deficit e) Functional Movement Profile Duration Plank
Walking Sitting-rising test