WOODS CROSS HIGH SCHOOL

Exercise Science:Sports Medicine- My Fitness Pal Project

Mr. Young

Description of My Fitness Pal:

My Fitness Pal is the fastest and easiest calorie counter. With the largest food calorie counter (over 2 million foods), and amazingly fast food and exercise entry, people are able to achieve their goals with My Fitness Pal. You may also download the MyFitnessPal phone app.

How to set up your account:

1. Set up an account on www.myfitnesspal.com

-Username, Email, Password

2. Tell us about yourself

-Current weight, goal weight, height, sex, exercise, goal each week, etc.

3. Add email addresses of friends and family for assistance in achieving goals

4. Suggested fitness and nutrition goals

-Nutritional Goals:

Net calories consumed/day-______

Carbs/day-______

Fat/day-______

Protein/day-______

-Fitness Goals:

Calories burned/week-

Workouts-

Minutes/Workout-

5. Get Started Now!

6. My Home Tab: Daily Summary

Goals- Your fitness goals (customize goals?)

7. Food Tab: Food Diary for everyday

Breakfast, Lunch, Dinner, Snacks

8. Exercise Tab: Exercise diary for everyday

Cardiovascular

Strength Training

9. Reports Tab: Charts and Reports

Net Calories

Carbs Consumed

Fats Consumed

Protein Consumed

Assignment: Nutrition Intake and Dietary Analysis

Part 1: Tracking your nutritional intake and physical activity (completed on My Fitness Pal)

1.  For this assignment, you will need to keep track of your nutritional intake activity for a “normal” 14-day period.

2.  At the end of each day you are tracking, go to your “myfitnesspal” account. Select the “Food” tab and enter your food intake for the day. Then, click on the “Exercise” tab and enter your activity for the day. (You may enter food intake and physical activity throughout the day to track caloric balance throughout the day)

3.  Once you have entered all foods and physical activity for a day, click on “complete this entry.”

4.  After the fourteenth day, click on the “report” tab. Select the net calories, carbs, fats, proteins, and calories burned reports. Look at each report (total of 14).

Each report is 5 points.

Part 2: Daily Nutritional Habits Chart: 5 points for each day logged (14) & 5 points for each day of exercise (6)

Item / Day 1 / Daily Goal / Day 2 / Daily Goal / Day 3 / Daily Goal / Day 4 / Daily Goal / Day 5 / Daily Goal
Total Caloric Intake
Calories from Carbs
Calories from Protein
Calories from Fat
Exercise (Calories burned)
Item / Day 1 / Daily Goal / Day 2 / Daily Goal / Day 3 / Daily Goal / Day 4 / Daily Goal / Day 5 / Daily Goal
Total Caloric Intake
Calories from Carbs
Calories from Protein
Calories from Fat
Exercise (Calories burned)
Item / Day 1 / Daily Goal / Day 2 / Daily Goal / Day 3 / Daily Goal / Day 4 / Daily Goal / Day 5 / Daily Goal
Total Caloric Intake
Calories from Carbs
Calories from Protein
Calories from Fat
Exercise (Calories burned)

Part 3: Reflection

1.  Are you getting the recommended balance of calories from carbohydrates, proteins and fats in your daily diet? Explain. (What foods are impacting your totals?) 10 points

2.  What recommendations do you have for your daily diet? What ten foods can you add to your shopping list to further assist you in meeting your recommended daily values? Explain and be thorough in your discussion. 10 points

3.  What was your average daily caloric intake for the fourteen-day period? What was your average daily caloric expenditure through exercise for the six-day period? 10 points

4.  Compare your average total caloric intake and average caloric expenditure per day. How do these numbers compare? Would the balance in your calories lead to weight maintenance, weight gain or weight loss? (Keep calories consumed versus calories expended in mind. On myfitnesspal did you regularly go over, under or balance the calories each day?) 10 points

DUE: Tuesday/Wednesday December 1-2, 2015