Partial preview of the text
Download Human Nutrition - Physical Activity Scorecored | HWE 100 and more Study notes Nutrition in PDF only on Docsity!
NUTRITION AND FITNESS ast “8 AORECARD Haw physically active are you? For each question 8. My school, job, or household routine invelves answered yes, give yourself the number of paints indi- physical activity that fits the following desaiption: cated, Then totat your peints to determine your score. a. Most of my day is spent in desk work or light physical activity. (0 points) b. Most af my day is spent in farm activities, moderate physical activity, brisk walking, or A, VIGOROUS EXERCISE ROUTINES 1. E participate in active recreational sports such as comparable activities. (4 points) tennis or racquetball for an hour or mare: c. My typical day includes several hours of a. about once a week (2 points) heavy physical activity (shoveling, lifting, b, about twice a week (4 points) etc). (2 points per day) c. three times a week (6 points) 4, four times a week (8 paints) D, LEISURE ACTIVITIES a. notat all (0 points) 2, | patticipate in vigorous fitness activities like aerobic dancing, roller blading, jogging, or swimming (at least 20 minutes each session); a. about once a week (3 points) 9. Ido several hours of gardening, lawn work, of simifar hobby work each week. (7 paint) 10, At least once a week! dance vigorously (folk or line dancing) for an hour or more. (7 point) b. about twice a week (6 points) 11. in season, | play 9 to 18 holes of golf at least c. three times a week (9 points) once a week, and | do not use & power cart. d. four times a week (12 points) (2 points) e. not at all (0 points) 12, | walk for exercise or recreation: a, one to two hours a week (7 point) B. OTHER EXERCISE ROUTINES b, three to four hours a week (2 points) 3, At least two times a week, | work out with i ive he ato pons). week (3 points) weights for at least ten minutes: a. two sessions a week (2 points) b. three sessions week (3 points) ¢. four or more sessions a week (4 points) de not at all (0 points) 4. Atleast two times a week, | perform floor work- outs (sit-ups, push-ups) for at least ten minutes: a. two sessions a week (2 paints) SCORING . b. three sessions a week (3 points) Record your point scores here. 13. In addition to the above, | engage in other forms of physical activity: a. one to two hours a week (/ point) b, three to four hours a week (2 points) ¢. five hours or more a week (5 points) c. four of more sessions & week (4 paints) ¢ ategory Score d, not at all © points) oo, A. Vigorous Exercise Routines 5, At least two times a week, | participate In yoga B, Other Exercise Routines or perform stretching exercises for at least ten C Occupation and Daily Activities minutes: * | D. Leisure Activities a. two sessions a week (2 points) , Total: b. three sessions a week (3 points) ¢. four or more sessions 4 week (4 points) Evaluation of total score (circle ane). d. not at all (@ points) « Inactive (6 to 5 points). + Active (12 to 20 points). C. OCCUPATION AND DAILY ACTIVITIES * Moderately active * Very active . (6 to 11 points). (21 points or over). 6. | walk to and from school, work, and shopping (A mile or more each way), two or three times if your score categorized you as inactive or only mod- a week or more, (/ point) erately active, think of activities that you could reatisti- 7. \ climb stairs rather than using elevators of cally engage in on a regular basis to raise your score to escalators, every other day or more. (F paint) “active” (12 points), Source: Adapted with permission af Russel Pate (Uisivesity of South Cina, Human Performance Laboratory). 
