SCI 228 Week 6 Lab Assignment: Maintaining a Healthy Weight

Running Head: WEEK 6 LAB DeVry University College of Business and Management Pomona, California WEEK 6 LAB Submitted in Partial Fulfillment of the Co urse Requirements for SCI 228 N Berkoff Part 1 Body Mass Index (BMI) is an established measure utilized by physicians and health experts to determine weight status (underweight, overweight or within a healthy weight range). According to the textbook to find the BMI it is the ratio of a person’s body weight and their height (Pruitt et al., 2010) Part 2 The imperial formula would be BMI= (weight / (height in inches2)) x 703 For example, I am 4 feet and 11 inches and weight approximately 105 lbs. The equation would be set up as 105/59^2. Which is 105/3,481then divide those two and the answer would be .03. From there we multiply .0302 x703 which is equaled to 21.2. Thus my BMI is 21.2 Part 3 (Anderson, 2017) In comparing my individual BMI value to the standard table as you can see from the table above at 59 inches weighing 105 lbs. the standard BMI should be approximately 21. Meaning that since my individual value matches with the standard table I am at a normal weight. Now being at a normal weight I still want to maintain a healthy BMI by eating a 1200 calorie a day diet. My diet will consist of everything from vegetables, fruits, protein, carbohydrates and fats all in moderation. In this document I have included a diet plan based on a 1200 calorie a day diet. In order to maintain the healthy BMI, my breakfast would consist of a bowl of oatmeal with unsweetened almond milk and a banana. For lunch since majority of my lunches are quick on the go’s for work my lunch would consist of salads with tomatoes, chicken breast, black beans and feta cheese, with lite dressing. For dinner it would consist of something light such as a wrap with ground turkey, rice, and avocado in addition, for snacks it would mainly consist of fruits such as apples. In all I sat within my range of my carbohydrates, fats and protein goals with additional room for calories. For fitness, I would do cardio 4-5 times a week’s typically being on the elliptical for 45- 50 mins. For strength training, I do would 3 times a week starting with legs and abs and next day would be arms and the next would be back. Each group would consist of 6- 8 exercises with reps of 15 and sets of 2. To have a total of 3 sets I like to add a muscular endurance set aka burnout session to finish off the muscle group. For example, a leg workout would look like: 1. Side to side Lunge 2. Curtsey Lunge 3. Lunges repeat 2x a. 15 each leg 4. Deadlifts repeat 2x a. 15 reps 5. Sumo Squat repeat 2x a. 15 reps 6. Leg Lifts repeat 2x a. 15 reps 7. Hack squat repeat 2x a. 15 reps 8. Leg press repeat 2x a. 15 reps 1. Lunges a. 25 reps each leg 2. Deadlifts a. 25 reps 3. Sumo Squat a. 25 reps 4. Leg Lifts a. 25 reps 5. Hack squat a. 25 reps 6. Leg press a. 25 reps This example layout would be the exact same for abs, arms, and back. As you can see in this training session I have started with flexibility training to warm the muscle group up. Then I went into body fat composition training and then into muscular strength training. Lastly ended with muscular endurance set to burnout the muscles, leaving my muscle groups feeling like jello. In addition, the strength training sessions should be no longer than 45 mins to 1 hour and little rests in between exercises. References Bookshelf Online. (n.d.). Retrieved April 02, 2018, from