MY OWN PERSONAL COACH Gimena Capulong
INDEX
01 Par-Q test
05 S.M.A.R.T GOALS
02 Healthy lifestyle questionnaire
06 Cooper test
07 Nutrition
03 Antropometry
08 Workout
04 P.E FILE
PAR-Q TEST
The PAR-Q test (Physical Activity Readiness Questionnaire) is a simple tool to determine if someone needs medical approval before exercising. It contains basic questions about health.
INDEX
01 Par-Q test
05 S.M.A.R.T GOALS
02 Healthy lifestyle questionnaire
06 Cooper test
07 Nutrition
03 Antropometry
08 Workout
04 P.E FILE
HEALTHY LIFESTYLE QUESTIONNAIRE
A Healthy Lifestyle Questionnaire assesses habits related to nutrition, exercise, sleep, stress, substance use, and mental health. It helps identify areas for improving overall well-being.
INDEX
01 Par-Q test
05 S.M.A.R.T GOALS
02 Healthy lifestyle questionnaire
06 Cooper test
07 Nutrition
03 Antropometry
08 Workout
04 P.E FILE
ANTROPOMETRY
Body fat calculation:
Arm: 20% Waist: 19% Leg: 23% Total: 20,31%
Metabolism: 1367.1 x 1,5 = 2050,65 36
BMR: 655,1 + 9,6 · 52 + 1,8 · 1,60 – 4,7 · 16 = 1081,98
INDEX
01 Par-Q test
05 S.M.A.R.T GOALS
02 Healthy lifestyle questionnaire
06 Cooper test
07 Nutrition
03 Antropometry
08 Workout
04 P.E FILE
P.E FILE
Name: Maria Gimena Capulong Rea
Age: 15 years old Gender: Female
1. Medical history:
I had done different treatments because of my knees three years ago.
And recently I had a problem with my low part of the back.
2. Nutrition:
I don’t have a specific diet. But I don’t eat a big amount of food, and I don’t drink any soda.
3. Anthropometry: Weight:52kg Height, Body fat % 52kg
Height: 1.60 cm
Body fat: 20, 31%
4. Sports history:
I have done dance since I was three years old.
I’m doing this year 7h and 30 minutes of classical dance (ballet), and just 1h of jazz per week.
5. Physical condition: 7.5
6. Resting condition – sleeping time: I usually sleep between 23:30 – 00:00 and I wake up at 6:45am
INDEX
01 Par-Q test
05 S.M.A.R.T GOALS
02 Healthy lifestyle questionnaire
06 Cooper test
07 Nutrition
03 Antropometry
08 Workout
04 P.E FILE
S.M.A.R.T GOALS
Nutritional goal:
My nutritional goal is to add at least one piece of fruit for three months.
Physical goal:
I want to reduce my body fat percentage to 19% within the next 3 months through a combination of cardio exercise and a balanced diet, I want to run 20 laps in the Cooper test (12 minutes) within 2 months through a progressive running training plan, and I want to be able to do 10 full push-ups (without knee support) within 3 months through progressive strength training.
INDEX
01 Par-Q test
05 S.M.A.R.T GOALS
02 Healthy lifestyle questionnaire
06 Cooper test
07 Nutrition
03 Antropometry
08 Workout
04 P.E FILE
COOPER TEST
HP PRE TEST: 63
HP POST TEST: 136
INDEX
01 Par-Q test
05 S.M.A.R.T GOALS
02 Healthy lifestyle questionnaire
06 Cooper test
07 Nutrition
03 Antropometry
08 Workout
04 P.E FILE
NUTRICIONAL PLANNING
MY NUTRITIONAL PLANNING
(IMPROVED)
INDEX
01 Par-Q test
05 S.M.A.R.T GOALS
02 Healthy lifestyle questionnaire
06 Cooper test
07 Nutrition
03 Antropometry
08 Workout
04 P.E FILE
MY WORKOUT PLANNING
The time is 40” to do the exercise and 20” to rest. And two days to rest.
MY OWN PERSONAL COACH Gimena Capulong
MY OWN PERSONAL COACH (GIM
Maria Gimena
Created on November 25, 2024
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Transcript
MY OWN PERSONAL COACH Gimena Capulong
INDEX
01 Par-Q test
05 S.M.A.R.T GOALS
02 Healthy lifestyle questionnaire
06 Cooper test
07 Nutrition
03 Antropometry
08 Workout
04 P.E FILE
PAR-Q TEST
The PAR-Q test (Physical Activity Readiness Questionnaire) is a simple tool to determine if someone needs medical approval before exercising. It contains basic questions about health.
INDEX
01 Par-Q test
05 S.M.A.R.T GOALS
02 Healthy lifestyle questionnaire
06 Cooper test
07 Nutrition
03 Antropometry
08 Workout
04 P.E FILE
HEALTHY LIFESTYLE QUESTIONNAIRE
A Healthy Lifestyle Questionnaire assesses habits related to nutrition, exercise, sleep, stress, substance use, and mental health. It helps identify areas for improving overall well-being.
INDEX
01 Par-Q test
05 S.M.A.R.T GOALS
02 Healthy lifestyle questionnaire
06 Cooper test
07 Nutrition
03 Antropometry
08 Workout
04 P.E FILE
ANTROPOMETRY
Body fat calculation:
Arm: 20% Waist: 19% Leg: 23% Total: 20,31%
Metabolism: 1367.1 x 1,5 = 2050,65 36
BMR: 655,1 + 9,6 · 52 + 1,8 · 1,60 – 4,7 · 16 = 1081,98
INDEX
01 Par-Q test
05 S.M.A.R.T GOALS
02 Healthy lifestyle questionnaire
06 Cooper test
07 Nutrition
03 Antropometry
08 Workout
04 P.E FILE
P.E FILE
Name: Maria Gimena Capulong Rea Age: 15 years old Gender: Female
1. Medical history: I had done different treatments because of my knees three years ago. And recently I had a problem with my low part of the back.
2. Nutrition: I don’t have a specific diet. But I don’t eat a big amount of food, and I don’t drink any soda.
3. Anthropometry: Weight:52kg Height, Body fat % 52kg Height: 1.60 cm Body fat: 20, 31%
4. Sports history: I have done dance since I was three years old. I’m doing this year 7h and 30 minutes of classical dance (ballet), and just 1h of jazz per week.
5. Physical condition: 7.5
6. Resting condition – sleeping time: I usually sleep between 23:30 – 00:00 and I wake up at 6:45am
INDEX
01 Par-Q test
05 S.M.A.R.T GOALS
02 Healthy lifestyle questionnaire
06 Cooper test
07 Nutrition
03 Antropometry
08 Workout
04 P.E FILE
S.M.A.R.T GOALS
Nutritional goal: My nutritional goal is to add at least one piece of fruit for three months.
Physical goal: I want to reduce my body fat percentage to 19% within the next 3 months through a combination of cardio exercise and a balanced diet, I want to run 20 laps in the Cooper test (12 minutes) within 2 months through a progressive running training plan, and I want to be able to do 10 full push-ups (without knee support) within 3 months through progressive strength training.
INDEX
01 Par-Q test
05 S.M.A.R.T GOALS
02 Healthy lifestyle questionnaire
06 Cooper test
07 Nutrition
03 Antropometry
08 Workout
04 P.E FILE
COOPER TEST
HP PRE TEST: 63
HP POST TEST: 136
INDEX
01 Par-Q test
05 S.M.A.R.T GOALS
02 Healthy lifestyle questionnaire
06 Cooper test
07 Nutrition
03 Antropometry
08 Workout
04 P.E FILE
NUTRICIONAL PLANNING
MY NUTRITIONAL PLANNING
(IMPROVED)
INDEX
01 Par-Q test
05 S.M.A.R.T GOALS
02 Healthy lifestyle questionnaire
06 Cooper test
07 Nutrition
03 Antropometry
08 Workout
04 P.E FILE
MY WORKOUT PLANNING
The time is 40” to do the exercise and 20” to rest. And two days to rest.
MY OWN PERSONAL COACH Gimena Capulong