9-11 Written Assignments

Develop 5 - 10 long term fitness goals. Goals should include at least 1 for each fitness component (cardio-respiratory endurance, muscular strength, muscular endurance, body composition, & flexibility). For each goal include a statement of where you currently stand in relation to the goal, and a logical progression of shorter term goals leading to the long term goal. Goals should include the specific exercise or activity and a statement of intensity (i.e. how far in how long, how much weight how many times).

For Example:

These goals should be typed in a 12 point font, with standard margins.

Step #1: On the attached sheet record what you eat over a given day. Be very specific when describing your foods, include brand name and amount eaten. Be honest with yourself and be sure to include all snacks, etc....

Step #2: On the computers in the library open the courseware folder and select the short cut to Healthy icon.

• The Dine Healthy screen will appear - click the OK button

• Click File and then click New on the drop down menu

• The Personal Profile screen will appear

• Fill in your name/sex/age/height/weight/desired weight/conditions (if any)/activity level (best you can determine)

• Click the OK button

• The Save Personal Profile screen will appear

• Insert a 3 inch disk in the drive

• In the File Name window type your first name.

• Click on Drives window and click on Drive A.

• Click the OK button.

• Click on Foods and then click New Record from the drop down menu.

• Enter the date of your food record

• Enter your weight for that date

• Click the OK button.

• The Food Record screen will appear

• Click on the Meal window and select the appropriate choice by clicking on it.

• In the Description window type the description of the food and hit Enter

A list of foods will appear. From that list select the desired food by clicking on it (it will turn blue after you select it) and then hitting Enter or by clicking on it and then clicking on the Add button.

If your food does not appear on the list, try typing the food in again with a different description (i.e. orange juice try juice, orange) or go to the desk and ask for the DINE Healthy Food &Activity Database book and look for your food in it. If you find your food enter the code # in the Code window and the selection should appear.

If your food does not appear in the database you can add it by bringing in the label off the food and then follow these step.

• Click on Database and then select Food Label Format from the drop down menu.

• The Food Label Entry screen will appear. On this screen fill in all the required information. Click the X in the upper right corner of the Food Label Entry Bar.

• A "Do you want to save the changes to this record" message will appear. Click the Yes button.

• You will now be on the Food Entry screen again and your newly entered food should appear on the list.

• Click on the Amount window (if necessary) and type in the correct number

• Click on the Units window (if necessary) and select the appropriate unit by clicking on it.

• Repeat this process until you have entered all of your foods

• Click Foods and then click on Analyze from the drop down menu

• The Open Food Analysis screen will appear

• Select the date you want to analyze by clicking on it

• Click on the OK button

• The General Analysis Options screen will appear

• Click the OK button

• A Graph Analysis screen with the date will appear

• Click File and then click on Print from the drop down menu

• Wait for this screen to print

• Click the X in the corner on the bar that says "Graph Analysis....

• A DINE Analysis screen will appear

• Click File and then click on Print from the drop down menu

• Wait for the screen to print

• Click the X in the corner of the bar that says "DINE Analysis...

• The Food Record screen will appear again

• Click the X in the right corner of the bar that says Food Record...

• The Save Your Food Record screen appears

• Click on the Yes button

• Close the program by clicking on the X's in the right corner until the original screen with the courseware file appears.

Step #3: Turn the 2 printed pages into Mr Parker no later than MARCH 19.