First assignment -Rick is a healthy 17-year-old high school student who is 5 feet 10 inches tall and weighs 205 pounds. He has decided to “get a six-pack” over the summer with a diet and exercise program. As part of his new plan, he has stopped drinking soda and is eating more salads in addition to his usual diet. Besides these changes, he is unclear on how to proceed to reach his fitness goal. Rick’s mother wants to make sure his approach will not interfere with his normal growth and development and has asked him to seek reliable information to help him make a reasonable plan.

1. Use the “How to” feature on page 244 to calculate Rick’s BMI. Then use Table 8-4 to determine his weight category.
2. Using the BMI table (Table 8-4) and information in the “How to” feature on page 244, what would be a reasonable BMI for Rick to initially target? What is his initial weight goal based on this desired BMI? How many pounds will Rick need to lose to reach this goal? Explain how you arrived at your answer.
3. Use the formula provided in this chapter (p. 236) to calculate Rick’s basal metabolic rate (BMR) at his current weight of 205 pounds. Remember to convert his weight to kilograms and his height to centimeters (see the “How to” on p. 240 for conversion factors; recall that 1 m = 100 cm).
4. Rick plans to begin light to moderate weight lifting for an hour 3 days a week and swim at a moderate pace for 30 minutes another 3 days a week. Use Table 8-2 to calculate the kcalories he can expect to expend doing each of these activities at his current weight. Based on these numbers and assuming Rick takes one day off from exercise each week, calculate the average number of daily calories that Rick can expect to expend doing these activities.
5. Rick’s Estimated Energy Requirement (EER) is approximately 3550 calories per day. How would you use this information along with the calculations you made for his BMR and daily kcalorie expenditure from physical activity to help him set a reasonable daily calorie goal for weight loss? Explain your answer.
6. As Rick proceeds to lose weight and increase his muscle mass with exercise, what other measurements besides BMI and weight may more accurately reflect his progress? Explain your answer
   
   
   second assignment-Christine C. is a 49-year-old nurse who works full-time at a senior health care center. She is 65 inches tall and her usual weight is 150 pounds. Over the past year, Christine has gained 12 pounds although she is not aware of any major changes in her eating or exercise habits. She has set a goal to eat three balanced meals a day with no more than 500 calories per meal. Christine is tired and hungry from a long day at work. She is trying to decide between the following items for a quick and easy dinner:Canned beef chili with beans: 1 cup (247 grams), 305 calories, 11 grams fat, 6 grams dietary fiber, and 18 grams protein.Canned lentil vegetable soup: 1 cup (205 grams), 130 calories, 3 grams fat, 5 grams dietary fiber, and 6 grams protein.Cornbread: 1 piece (78 grams), 290 calories, 13 grams fat, 1 gram dietary fiber, 3 grams protein.Sprouted whole-wheat bread: 2 slices (45 grams), 100 calories, 2 grams fat, 5 grams dietary fiber, 6 grams protein.
   1. Use the formula discussed in this chapter to calculate the energy density of the four foods Christine is considering for dinner.
   2. Based on these calculations, which two foods provide the fewest calories “per bite”? Which two provide the most calories “per bite”?
   3. How might Christine use this information about energy density to help her select a satisfying meal within her calorie goal?
   4. What are some reasonable meals that Christine could prepare from these foods that would help her stay within her kcalorie goal? (Use at least 2 of the 4 foods listed.)
   5. What other foods might Christine consider adding to these convenience foods to create a more balanced meal that remains low in energy density?
   6. How might Christine use the serving size information on the Nutrition Facts label to help her with meal planning?
   7. Third Assignment- Research a company that sells either fitness or health and wellness products designed to reduce stress. Develop a critique about the quality of the product and credibility of the claims. Be sure to address the following questions in the narrative:-Who does the company want as the customer? How do you know this?-What does the website/product promote that these product(s) will do? -As an informed consumer, do the benefits outweigh the risks of this product? Justify why or why not.( 700 -1000 word minimum)

THIRD ASSIGNMENT

Research a fitness or health company

Fitness and health are not related to physical health only, but mental health also plays an important role. The trends of eating, sleeping, physical fitness, and other aspects have been changed, and now people are more concerned with fitness. Life has become fast, and it is seen that people usually suffer from stress and depression. Different products are available for stress reduction, and several companies help achieve fitness and health goals by selling reliable products. The use of such products has been increased over few years.

Sportneer is one of the famous and well-known companies that sell fitness and health products. It started its journey decades ago, and it intends to serve all the people who love sports and fitness. The company deals with various products like outdoor, cycling, fitness, and many others. The company claims to merge sports and engineering because the products also involve different engineering concepts. The company encourages the people to be in motion and not to limit the exercise. The stress-relieving products are available in the company, and they are the hot selling products that the customers like.

Quality of products

The company is known for its message guns needed to relax the muscles and different parts of the body. Mostly, they are used to massage the face and neck. The company claims that the message gun is one of the most important products, and it is hot-selling because of its benefits. It is seen that the massage helps to relieve stress. The price of the product is high, but there are two types of guns available. The elite D9 gun is 129 USD, and the other is cheap. Moreover, there are different message sticks available.

The quality of products is amazing as many customers are using them and are satisfied with the results. The older adults and business community like the products a lot because the businessmen have to work throughout the day and suffer from work stress. The message for a few minutes can help overcome the stress, and it helps relax the body and mind. Another favorite product is available for those who are suffering from the stress of ankle pain. The ankle weights are available to reduce the pain and relieve the stress.

Expectations from customers

The company wants the customers to think about the blessings of life. The products are introduced for relaxation and comfort, but several other products promote motion. The company says that the motion and exercise should not be stopped. The exercise with their products gives the best results, and the customers are highly satisfied. The company wants the customer to be loyal and in contact if there is an issue with the products. A variety of products are available with the pricing so the customers can buy any of the products of their choice.

How I know about the company?

I have learned about this company because one of my relatives suffered from work stress a few months ago. He had to do a lot of work due to which the stress prevailed, so I searched the internet about the fitness product companies and came to know about it. My relative used the message gun to reduce stress, and the results were amazing. From then., I have been recommending these products to different people. They all are thankful and are loving the products, and are enjoying the benefits.

 

 

Website claims about product:

The website promotes the product as a stress reliever, and it claims that the products will help relieve the pain and comfort the customers. I have been using the products from the company, and the benefits are more than the risks.

As an informed consumer, do the benefits outweigh the risks of this product? Justify why or why not.

There are different advantages of the products that the company I have suggested and there are fewer risks. The risks include high prices and less economical, so the company should include and innovate different products. I prefer to use it for various purposes, i.e., to reduce stress and to relieve pain. Overall, it is one of the good and well-known companies in sports and fitness (Sportneer, 2021).

Share your personal thought about the video. You may express yourself about any aspect of the video, but it must be from "your" prospective.

The video has elaborated on the importance of healthy relationships, and it is an essential topic on the internet and literature. The author has explained how the relationship works and what it takes to be in a healthy relationship. The video analysis is not the goal of the discussion, but the personal perspective is to be explained.

The author has discussed that a healthy relationship is not necessarily to be with a boy or girlfriend. It is not to be between wife and husband, but there are different relationships that a human has to encounter. These include the relationship with the parents and siblings too. Apart from it, it has been seen that most emotional relationship is of wife and husband, boyfriend and girlfriend.    

The most important thing to be considered in the relationship is the will and peace of mind. I think that a healthy relationship is the one you have to and in which you want to? The relationship in which the heart and mind are not satisfied, and the person does not want to continue the relationship.

It has been seen that the partners or the families should cooperate and they should show love and affection. Love and affection are the bonds that help to strengthen the relationship and help in long-term bonding.         

Another factor that is to be considered is the sense of responsibility and duties. The parents have the responsibilities to love the children, and the children have to love the parents. Love is not to have the emotional attachment or only to show affection, but there is a need to fulfill the responsibilities.

Different duties have to be fulfilled; for example, the parents have to educate and provide shelter to the children. Similarly, the siblings have some responsibilities towards each other, so a healthy relationship requires them to show a sense of being responsible. 

The healthy relationship that is most talked about is the bond between husband, wife, and boyfriend/girlfriend. It is seen that the bond between this relationship is compassionate and emotional. It is both the strong and weak simultaneously, and it is seen that wife and husband need to understand each other. They need to know that they are partners for their whole life, and it is seen that efforts and collaboration are necessary for the relationship. A healthy relationship requires two-way efforts, and it needs to be cooperation. 

In the end, it is seen that the boys and girls do not understand the relationship, and the importance cannot be denied. They even know about the relationship, but they fail to understand that how to handle it. They are emotional and possessive, so it is a hot topic, and there are several lectures, discussions, and videos made on the same topic. It has been seen that the relationship requires effort and understanding. So, the concept of relationship needs to be understood, and it is seen that the video was helpful, and the author has explained it quite well and satisfying (What Is a Healthy Relationship - The R Spot - Episode 10, 2016). 

ASSIGNMENT 1

RICKY CASE STUDY

1. The discussion is about Ricky, who is 17 years old healthy young man. He is 5 feet 10 inches tall, and his weight is 205 lb. He has recently quit drinking soda and is eating more salads. His mother is worried about normal development, so the appropriate diet plan and advice for his son. The first step of BMI calculation is as follows (Pg 244).

BMI Calculation= Weight (lbs) / height (m²)

                            =205/5’10”

                             =29.4

2. According to the BMI categories, Ricky falls in the overweight category, and he needs to cut down his calories and do the proper exercise to reach his goal.
3. Ricky should set the small goal initially because the individuals during the weight loss programs become depressed and inconsistent in the long-term goals. The initial goal should be to reach a BMI of 25. It is not as difficult to achieve the desired BMI, and it will take Ricky to the healthy category. However, the smaller goal to lose 10 lbs per month is appropriate. The ideal weight for Ricky is 174 lbs, so he needs time and consistency to achieve the target.
4. The BMR is calculated as follows (Pg 236).

BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age in years)

            = 2,117

Activities	Calories burned
Weight lifting in an hour	570/day
Swimming for 30 mins	465/day

 

The calories burned by swimming are 1395 per week as he swims for three days for thirty minutes each. As he lifts the weight for three days, the total calories burned are 1710 per week and 570/day. The average daily calories burned by Ricky are 443 (Table 8-2).

5. The total EER is 3550 calories per day, 2117 kcal is spent in BMR, and 443 kcal is burned daily, so the calories left are 990kcal. These are the extra calories, so it is suggested that Ricky should cut off 500 kcal per day from his total EER. The start should be taken from little goals both in exercise and diet plan. It is recommended to continue exercise and cut off 500 kcal per day.
6. BMI is not an accurate weight indicator because it is only concerned with the total weight and height. During weight loss, fat loss is to be considered, and muscle mass building is a healthy indicator, but it is seen that the BMI will show the increased values. The individual may become worried, so BMI should not be considered for muscle mass building and fat loss.

 

ASSIGNMENT 2

Christine Case Study

1. The energy density of the food can be calculated by dividing the total calories of food by its weight in grams.

Canned beef chilli with beans (1 cup) = 305/247=1.23

Canned lentil vegetable soup= (1 cup) =130/205=0.63

Corn bread                           = (1 piece) =290/78=3.71

Sprouted whole-wheat bread = (2 slices) = 100/45=2.22

2. Canned lentil vegetable soup has the lowest energy density of 0.63, followed by canned beef chilli with beans has the lowest calories and energy density, and it is 1.23. the highest energy density is of cornbread, and the value comes out to be 3.71, and it is followed by sprouted whole wheat bread with 2.22 energy density. The per bite energy density of bread can be considered even less if a slice is eaten.
3. She has obtained the information that the cereal group contains more energy and vegetables have less energy density. The dinner should contain the vegetables at maximum to gain fewer calories and a more satisfying dinner.
4. She should take sprouted whole-wheat bread (2 pieces) with either canned beef chilli with beans or cornbread with vegetable soup with the calories 405 and 420, respectively. Either of the options is under 500 kcal, and if she needs to focus on calories, the second option can be more satisfying for her to enjoy the dinner, and the calories goal will not be disturbed.

 

5. She might consider adding a handful of nuts as a topping, a lot of steamed vegetables, a fruit, or a dairy product with one serving. She has 80 calories left on average, so she can also add cornbread with the first option or whole wheat bread with the second option. She can also enjoy the tea with either of the options.

 

6. The serving size means that what one serving of food will contribute to the energy and calories. She should read energy labels and consider the big-serving size with less nutrition. It should have less energy and fewer calories so it will be more satisfying to fulfill the hunger.

OUTLINE

RICKY CASE STUDY

The discussion is about Ricky, who is 17 years old healthy young man. He is 5 feet 10 inches tall, and his weight is 205 lb. He has recently quit drinking soda and is eating more salads. His mother is worried about normal development, so the appropriate diet plan and advice for his son.

Christine Case Study

The energy density of the food can be calculated by dividing the total calories of food by its weight in grams.

Canned beef chilli with beans (1 cup) = 305/247=1.23

Canned lentil vegetable soup= (1 cup) =130/205=0.63

Corn bread                           = (1 piece) =290/78=3.71

Sprouted whole-wheat bread = (2 slices) = 100/45=2.22

Fitness Company

Sportneer is one of the famous and well-known companies that sell fitness and health products. It started its journey decades ago, and it intends to serve all the people who love sports and fitness. The company deals with various products like outdoor, cycling, fitness, and many others.

Video Analysis

The video has elaborated on the importance of healthy relationships, and it is an essential topic on the internet and literature. The author has explained how the relationship works and what it takes to be in a healthy relationship. The video analysis is not the goal of the discussion, but the personal perspective is to be explained.