MY OWN PERSONAL COACH (GIM
Maria Gimena
Created on November 25, 2024
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Transcript
MY OWN PERSONAL COACH Gimena Capulong
08 Workout
07 Nutrition
06 Cooper test
05 S.M.A.R.T GOALS
04 P.E FILE
03 Antropometry
02 Healthy lifestyle questionnaire
01 Par-Q test
INDEX
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.
PAR-Q TEST
08 Workout
07 Nutrition
06 Cooper test
05 S.M.A.R.T GOALS
04 P.E FILE
03 Antropometry
02 Healthy lifestyle questionnaire
01 Par-Q test
INDEX
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.
HEALTHY LIFESTYLE QUESTIONNAIRE
08 Workout
07 Nutrition
06 Cooper test
05 S.M.A.R.T GOALS
04 P.E FILE
03 Antropometry
02 Healthy lifestyle questionnaire
01 Par-Q test
INDEX
BMR: 655,1 + 9,6 · 52 + 1,8 · 1,60 – 4,7 · 16 = 1081,98
Metabolism: 1367.1 x 1,5 = 2050,65 36
Body fat calculation:
Arm: 20% Waist: 19% Leg: 23% Total: 20,31%
ANTROPOMETRY
08 Workout
07 Nutrition
06 Cooper test
05 S.M.A.R.T GOALS
04 P.E FILE
03 Antropometry
02 Healthy lifestyle questionnaire
01 Par-Q test
INDEX
6. Resting condition – sleeping time: I usually sleep between 23:30 – 00:00 and I wake up at 6:45am
5. Physical condition: 7.5
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.
3. Anthropometry: Weight:52kg Height, Body fat % 52kg Height: 1.60 cm Body fat: 20, 31%
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.
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.
Name: Maria Gimena Capulong Rea Age: 15 years old Gender: Female
P.E FILE
08 Workout
07 Nutrition
06 Cooper test
05 S.M.A.R.T GOALS
04 P.E FILE
03 Antropometry
02 Healthy lifestyle questionnaire
01 Par-Q test
INDEX
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.
Nutritional goal: My nutritional goal is to add at least one piece of fruit for three months.
S.M.A.R.T GOALS
08 Workout
07 Nutrition
06 Cooper test
05 S.M.A.R.T GOALS
04 P.E FILE
03 Antropometry
02 Healthy lifestyle questionnaire
01 Par-Q test
INDEX
COOPER TEST
HP POST TEST: 136
HP PRE TEST: 63
08 Workout
07 Nutrition
06 Cooper test
05 S.M.A.R.T GOALS
04 P.E FILE
03 Antropometry
02 Healthy lifestyle questionnaire
01 Par-Q test
INDEX
NUTRICIONAL PLANNING
MY NUTRITIONAL PLANNING
(IMPROVED)
08 Workout
07 Nutrition
06 Cooper test
05 S.M.A.R.T GOALS
04 P.E FILE
03 Antropometry
02 Healthy lifestyle questionnaire
01 Par-Q test
INDEX
The time is 40” to do the exercise and 20” to rest. And two days to rest.