Fitness Discussion
My VO2Max is 36.6 ml/kg/min, which has a rating of fair. My fair VO2Max indicates that I am at an increase of lifetime risk of all causes of disease.
My Muscular Strength as measured by 1RM for bench press is 222 lbs. This has a rating of 1.24, which shows that my Muscular Strength is good. The health implications are that I am not at an increased risk for musculoskeletal injuries in day to day activities related to muscular strength and atrophy.
My Muscular Endurance is 9 repetition which has a rating of fair by the Muscular Endurance Fatigability Test. This indicates that I am at an increased risk of musculoskeletal injuries because of repetitive body movements and muscle atrophy. My hamstring flexibility as a rating of normal which has a rating of good by the Flexibility
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To reach this goal, I will eat healthy food like salmon during lunch and yogurt during breakfast as they are both rich in Vitamin D.
6C) My Vitamin K intake is too low by 118 micrograms. To make up for this deficiency in vitamin K, I will eat more kale and spinach with my lunch until I reach my daily recommendation for the day.
6D) My Vitamin B12 is over the DRI recommendation by 40 micrograms. To decrease the amount of Vitamin B12 in my diet I will consume less chicken that I have for the day and substitute with other healthier alternatives to maintain my protein intake and decrease my Vitamin B12 intake.
6E) My Potassium intake is only 1543 micrograms while my DRI recommendation is 4700 micrograms. I will consume more bananas during breakfast and spinach during lunch to help my deficiencies in not only potassium but also other vitamins.
6F) My Sodium consumption is over the daily recommendation by 640 micrograms . I will decrease my sodium intake by consuming less bacon throughout the week during breakfast and substituted with healthier proteins for
(13) Pazirandeh S. Overview of vitamin K. In: UpToDate, Post TW (Ed), UpToDate, Waltham, MA. (Accessed 27th April 2014)
Muscle endurance is the ability to perform a lot of repetitions against a given resistance for a long period of time. The combination of strength and endurance results in muscle endurance. Muscle endurance is used in may sports such as rowing, swimming, cycling, distance running, field hockey and American football. Normally, an endurance muscle program involves lifting about 12-25 repetitions of moderate loads. In some cases, this is inadequate for many sports such as boxing, canoeing and x-cross skiing.
Muscle activity, including generating force and moving limbs through lengthening and shortening, is an important influence on beneficial tissue stress. Muscles adapt quickly to periods of lower or higher stress and demonstrate obvious visual and functional changes. At a tissue level, the Physical Stress Theory (PST) states that muscle adaptations are consistent with other high and low strain tissue adaptation models. Low stress/activity associated with immobilization results in decreases in contractile protein, fiber diameter, peak tension and power. Evidence supports the idea that tissues within the musculoskeletal system atrophy and become less tolerant of physical stress if stress on the tissue diminishes below a baseline level.3 In addition,
From that we then need to define muscular endurance, so muscular endurance is your ability to exert force against a load for a longer period of
Strength training needs to be done at least 2 or 3 times a week to help build strong muscles and bones. The more muscle a person has the ...
The muscular strength is highly affected by the nervous system. Emotional and mental factors play important part in strength testing. If a subject is consistent with motivation strength variability should be minimized. In women a daily variation in strength range is between 2 and 12% and 5 to 9% in men.
My push-ups had exceeded 50 then decrease to 40 again to 30. For my decreasing results was responsible for me not participating to my full amounts in warm-up. From this point forward I can exercise my arms with weights and do warm-up to help increase my results next time. my shoulder flexibility had increased from -1 to 0, then decreased to -2. This is from Emina stretching after doing a workout or participating in class, which will make my muscles tighter and let's flexible which is my results originated
My recommendation of carbohydrate intake was just below the DRI recommendations. My DRI recommended range was between 657- 948 kilo calories and my actual consumption was 702 kilocalories. My consumption of fiber was about half of the recommended at 13.64 grams of the 25 grams. My carbohydrates are pretty well of but I think I need to watch my intake of carbs, but fiber is what I need to start taking in. I want to eat about 80 grams of fruit a day I will also try to eat fruits that are high in fiber like bananas for example which are also a great source of potassium. The report suggested it would be better to replace white bread with whole grain which is also a great way to get more fiber into my diet and its no trouble at all just siply changing the style of bread. Research online shows that whole grains will keep me full for longer periods of time. I admit to it that I love foods high in sugar like Pepsi and Chocolate. Though, it would be a lot healthier to drink fruit juice and maybe eat a salad instead of the chocolate bar as hard as this will be its better f...
Dunn, George et al. National Strength and Conditioning Association. National Strength and Conditioning Association Journal. 7. 27-29. 1985.
It is a well known fact that muscles contribute to the strength of a person, but little attention is given to an individual oxygen consumption and lung capacity as a factor of strength. This is interesting because it provide an alternative view to the popular view of the factors that strength is derived from--primarily muscles. Oxygen consumption and capacity of an individual is primarily emphasized and valued in activities such as running or as a factor of cardiac health, but it has not popularly been attributed as a factor of strength. Research on cardiac patients has been performed which resulted in the conclusion of “...the increase in MVO2 index after surgery was significantly greater for peripheral muscle strength of the
My cholesterol was 699.83 mg, and since it is hard to determine between HDL and LDL through a food tracking application there was no Daily Recommended Intake. Yet, for a 2,000-calorie diet, it suggests 653mg as a maximum. I should reduce my cholesterol levels, because high cholesterol levels can increase risk of heart disease and stroke due to the plaque that can build up in the arteries. My total fat levels were 251% above my Daily Recommended Intake, and I should reduce total fat intake. Of the fat intake, I should reduce saturated fat the most, which was 138% of my Daily Recommended Intake. Saturated fats can increase risk for heart disease by increasing blood cholesterol. To reduce my fat intake I can replace foods like hamburgers with a leaner cut of meat, or chicken. I can reduce fat levels by using less butter to cook my meals, and less cheese. A good option would be a whole grain bread with turkey deli meat, which only has 1.4g of fat per serving. My sodium levels are also abnormally high; I consumed 7,053 mg of sodium, which is 5,553 mg over my Daily Recommended Intake. High sodium diets can increase blood pressure, which can lead to heart disease. To reduce sodium in my diet I can consume less packaged products, mostly meat products and choose a freshly cooked option. I should stay clear of frozen vegetables that have “fresh frozen” because they do not include added sodium. When deciding condiments, I should stay clear of high sodium products such as ketchup, soy sauce, dips and mustard. An easy away to identify food with recommended sodium levels in a grocery store is the “American Heart Association’s Heart-Check mark”. I consume a supplemental protein shake after each workout within thirty minutes to maximize my recovery and absorption of protein. I also have 25g of supplemental whey protein, and 40 grams of casein protein. Both of these products are
And even though these three days aren’t long enough to create an accurate picture of a person’s eating habits, the results can help individuals make the necessary changes to decrease the risk of future health issues associated with poor food choices. My DRI report shows the strengths and weaknesses of my diet based on the 3 day food consumption. My DRI goal for calories was 2,689 kcal, while I consumed an average of 2,090 kcal for 3 days. Along with calories, I consumed insufficient amounts of vitamin D, an average of 8% p/day. On the other hand, my Carbohydrates, Cholesterol, Protein and Vitamin C consumption exceeded the DRI recommended intake. My fat breakdown report indicates my levels are within the average range. My vitamins report shows that my vitamin C intake is very high at 230% in contrast with my vitamin D, which is very low at only 8%.
My average intake is 66 mg. it is lower than the required Vitamin C intake. Deficiency in Vitamin C can develop scurvy, if vitamin C is missing on our diet. Oranges, lemon and other citrus fruits, bell pepper, kiwi broccoli, berries, tomatoes and papayas are rich in Vitamin C . Lack of Vitamin D on diet can develop rickets to small children. The required intake for this vitamins is 15microgram and my report is zero. Vitamin D can be achieved from exposure of skin to ultra violet rays of the sun. Vitamin E is responsible for transmission of nerve impulses, body weakness and eye problem that can cause blindness. My nutrient intake for Vitamin 10 mg AT and the require intake is 15 mg AT, which is 5 mg lower than the require amount. Food related to Vitamin E are green leafy vegies such as spinach, kale are rich in Vitamin E, in addition, broccoli, hazel nuts, squash and pumpkin are also rich in Vitamin E. My vitamin K intake is 3 microgram, way too low compared to the requirement which is 90 microgram. Vitamin K deficiency can cause hemorrhagic disease of new born. Food that gives Vitamin K are green leafy vegetables such as kale and spinach, canola oils, olive oils, and
In conclusion, after tracking my food for three days I learned that a lot I do meet a lot of my target goals or I am close enough to get an OK. I learned that my targeted carbohydrates, protein, fat, and sodium are meet. The three nutrients that surprised me the most are my calcium, vitamin D, and my dietary fiber. The only places that I have trouble reaching my target goals are my calcium, potassium, vitamin B12, vitamin D, vitamin E, and Choline, but other than those I am really happy with my results.
Any progress in physical fitness can help boost your capacity when working as well as the ability to respond effectively in an emergency situation.