Fitness and Dietary Assessment - Research Paper Example

Running Head: FITNESS AND DIETARY ASSESSMENT Dennis Vivian Emmanuel The report includes results of Fitness and Dietary Tests done on the subject to evaluate his fitness and diet composition and accordingly introduce a diet and fitness plan to improve the same. It includes measurements of some physical tests like BMI, Waist Hip Ratio, Sitting to Sanding Ratio, Agility test, Muscle endurance test, Vo2Max Test etc. and close observation of Dietary habits for a test period of 24 hours. The report also includes discussion on how the subject's lifestyle and habits influence the fitness level. On the basis of the results obtained a training and meal plan is also recommended. INRTODUCTION A fit body and a healthy diet are the building blocks of a healthy life. If the body is healthy, its direct impact is positive on your mind .Also our body deserves the best timely nourishment in order to get optimum output. Keeping a track of your fitness level helps you to understand your physical requirements and lead a healthy life. I am a 24 years old male living in an apartment all by myself. I have to cook my own food but don't cook on a regular basis due to my lifestyle and mostly eat out. I play Tennis (State Player) and train with ATP professionals .I exercise in a Gym all by myself as I don't have any personal fitness trainer. My more focus while exercising is on the upper body and therefore my lower body is weaker than the upper body. Whenever I do weights the lactic acid produced in the muscles decreases the flexibility of body muscles. I spend 3 days a week for Tennis and Gym and occasionally enjoy swimming. I mostly drive and walking habit is almost negligible in my lifestyle. Fitness Tests Results Measurement Data Classification Body Composition Height (cm) 183 Good Weight (kg) 82 High BMI 24 Normal Waist-Hip Ratio (71:87) 0.79 Good Percent (%) body fat (skin folds) 15% High Speed and Agility 10m time (s) 1.76 Good 20m time (s) 3.14 Below Average 505 Agility test (s) 2.53 Poor Muscular Endurance Push-ups test (number) 45 Good Sit-ups test (number) 40 Excellent Bench press (kg) 110 Good Biceps curl (kg) 55 Good Shoulder press (kg) 25 Poor Leg press (kg) 75 Average Aerobic Fitness Estimated VO2max (ml/kg/min) 66.29 Excellent Flexibility Sit and Reach 10.5 Rank 1- Good Right hand up shoulder flexibility (cm) 5 Superior Left hand up shoulder flexibility (cm) 2 Below Average Power Right handgrip strength (kg) 65 Excellent Left handgrip strength (kg) 55 Above Average The above results show my sporting endeavor. I am of standard height and my BMI is normal. My Waist to Hip Ratio indicates that my body shape is in proportion to the body weight. My skin folds (percentage of Body fat) are slightly high as compared to normal (higher than 14% in men). My body has a high capacity to transport oxygen to muscles for utilization and generation of energy as proven by VO2 Max test. My Sit and Reach Flexibility test gives a good score (Paul Roetert, Todd S. Ellen Becker, Page 19); my muscular endurance is good as proven by Push Up and Sit Up tests. The strength of my forearms is good and I am right handed person as the test results for right hand were higher than the left. My shoulder flexibility has a high variance when compared between right and left. Right arm shoulder flexibility is excellent wherein the flexibility for Left Shoulder is below average. My Shoulder Press indicates low shoulder muscle endurance unlike Bicep curl which is indeed a good weight. In my speed test, timing was good in 10m sprint (burnt 1174.5 calories) while I didn't score well in 20m sprint (2350 calories burnt). 505 Agility test indicates that my ability to change directions when required while running was not good at all. The result for Bench Press Test calculated in Per Body Weight (1.3414) was good. The evaluation of my lower body strength i.e. Leg Press was Poor. 24 hours Diet Recall Dietary Assessment Nutrient My Intake Recommendation / Acceptable Range Food Energy/Total Calories (kcals) 2434 2696 Protein (gm) 87 56 Carbohydrate (gm) 370 130 Total Fiber (gm) 15 38 Total Fat (gm) 74.7 54.1 - 94.7 Saturated Fat (gm) 30 Read More