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Home My WebLink About85-97 OrdinanceRECORD OF ORDINANCES Dayton Legal Blank Co. Form No. 30043 85-97 Ordinance No. - -- Passed - -- ---- - -- - - 19- AN ORDINANCE AUTHORIZING THE CITY MANAGER TO ENTER INTO AN AGREEMENT WITH SPORTSMEDICINE GRANT FOR THE PURPOSE OF ESTABLISHING A HEALTH ASSESSMENT PROGRAM AT THE DUBLIN COMMUNITY RECREATION CENTER WHEREAS, the City of Dublin is committed to maximizing the wellness and fitness of its Community Recreation patrons and the community as a whole; and WHEREAS, the City of Dublin and SportsMedicine Grant desire to pursue a collaborative venture which will provide cost effective and convenient service to Community Recreation Center patrons; and WHEREAS, SportsMedicine Grant will provide fitness assessments beyond the ability of City's current programs on a referral basis; and WHEREAS, the SportsMedicine Grant Assessment Program will serve as a value added service and augment the City's existing assessment programs; NOW, THEREFORE, BE IT ORDAINED by the Council of the City of Dublin, State of Ohio, ~_ of the elected members concurring that: Section 1. The City Manager is hereby authorized to enter into an agreement with SportsMedicine Grant for the purpose of establishing a health assessment program at the Dublin Community Recreation Center. Passed this ~-'1 day of 199 - Presiding Officer ATTEST: c~~.,~ ~ a ~~ I hereby certify that copies of this Ordinance/R~ai~ tar^re ~~e„~;g ;~, City of Dublin in accordance with Section 731.25 of tl:~ ~'.;o n.,,~;s,~ Cot ~~ Cle c of until, Du ,Ohio CITY OF DUBLIN ~ ~ ~ O Office of the City Manager 5200 Emerald Parkway '°~°~ Dublin, Ohio 43017-1006 Phone: 614-761-6570 Fax: 614-761-6512 To: All Members of Dublin City Council From: Marsha Grigsby, Acting City Manager `(`c~' - Initiated By: Dana L. McDaniel, Director of Service Date: June 18, 1997 Re: Ordinance 85-97, An Ordinance Authorizing the City Manager to Enter into an Agreement with SportMedicine Grant for the Purpose of Establishing a Health Assessment Program at the Dublin Community Recreation Center. Staffrecommends Ordinance 85-97 authorizing the City Manager to enter into an agreement with SportsMedicine Grant. The intent of this agreement is to collaborate with a professional body to provide an additional program service to the patrons of the Community Recreation Center (CRC). The program will include a fitness assessment protocol that includes measures of cardiovascular capacity, flexibility, muscular strength and endurance, body composition, blood pressure, cholesterol, cancer risk and diabetes risk. The service also includes a meal planner, nutritional information, exercise planner and weight training information. Follow up components include a success planning card, annual subscription to a health newsletter and follow up phone calls. This program will enable the CRC to refer patrons to a more intense assessment program than the City is geared to provide. Additionally, at risk patients can be referred to this program off-site where it is physician assisted. The City has negotiated a price of $65.00 per patron to be paid to SportsMedicine Grant. The term of the contract will be for two (2) years to allow time to adequately evaluate the program's impact. The City Manager will use a standard professional services contract with a modified scope of service. .~» Attached, you will find: 1. A report generated by Tracey Uhl, Fitness/Wellness Supervisor explaining the program in more detail ("Attachment 1 "). 2. A sample Personal Health Profile ("Attachment 2") The following describes the overall program design should Ordinance 85-97 be passed: 1. The City will continue to offer free fitness assessment to new patrons. 2. The City will no longer offer customized exercise prescriptions detailing specific exercises, intensities, or durations. 3. Instead, patrons can: A. Attend "Become Your Own Personal Trainer" class ($20) B. Use SportsMedicine Grant Health and Fitness Assessment Program ($65) 4. Seniors and at risk patrons, who we cannot test, can use the physician-assisted SportsMedicine Grant program for $65 off site. In summary: 1. The City will continue to provide services that are within the expertise of our staff. 2. Provide, through Sports Medicine Grant, expertise beyond the capability of staff to meet patron demand. 3. Provide, through Sports Medicine Grant, fitness assessment for those who are at more risk. Questions regarding this Ordinance maybe directed to Dana McDaniel at: work 761-6570; home 717-0861; or pager 646-6644. Thank you. MG/tb attachments A:~SPORTMED. WPD 1~+ ATTACHMENT 1 New Program Proposal -Health and Fitness Assessment Program The Need: The Dublin Community Recreation Center currently offers free fitness assessments to its new patrons. This fitness assessment includes measures of cardiovascular fitness, flexibility and muscular endurance. The testing yields a report that gives basic information on results of the test, percentile "~" rankings, recommendations for starting a basic fitness program and an exercise log. This program is running smoothly and is meeting its original program objective. However, patrons are requesting more detailed information and, as fitness levels increase, are requesting more intensive evaluations. Additionally, more senior adults are interested in fitness testing. According to the American College of Sports Medicine Guidelines, we cannot test many of these seniors due to existing health conditions or other at risk patrons, which require a physician to be on staff Currently the City has one Fitness/Wellness Supervisor, TracEy tJhl, who provides one-on-one guidance and consultation, develops programming, and also trains Fitness Attendants to assist patrons in their exercise regimen. However, the level of information being requested and the risks associated with such information are beyond the expertise of most Fitness Attendants and the volume is more than can be handeled by the Fitness/Wellness Supervisor In summary, it is a concern that many patrons will be coming to us for retesting soon and will be interested in more comprehensive information. All of the fitness staff members are trained to conduct fitness testing and deliver very basic information on exercise guidelines, but should a patron request additional information, for example on nutrition, cholesterol or program development, most fitness staff would be unequipped or are not qualified to provide such service. Collectively, the fitness staff has neither the equipment, expertise nor training to offer these services. Putting staff in this position increases the risk of them giving information outside of their area of expertise in an effort to serve the customer. The Program: While researching other programs and services, the Health and Fitness Assessment Program from SportsMedicine Grant surfaces as an excellent program that could help meet the needs of patrons of all ages. It would be a collaborative venture between the DCRC and aDublin-based health provider. With the expertise of five physicians and an exercise physiologist, SportsMedicine Grant has developed aphysician-based program that assesses all of the following areas: Blood pressure, total cholesterol, HDL cholesterol, heart disease risk, lung cancer risk, colon/rectal cancer risk, diabetes risk, cardiovascular fitness, strength, flexibility and body composition. Since they have physicians on staff, they can test anyone regardless of age or health condition. Their testing protocol yields a personal health profile (see attachment) that gives results of the tests and recommendations for comprehensive lifestyle changes. Their physicians and exercise physiologists can handle advance exercise prescription and their tracking program provides patrons with the expertise they need as they progress. This report can also be used by the personal trainers that we sanction to assist our patrons. Also included in the program are an annual subscription to a health newsletter and a success tracking card. Grant also has the staff and facilities to test people with existing health conditions. Testing of patrons without existing health conditions would be conducted at the DCRC in conjunction with our fitness testing room. Patrons who had existing health conditions would be '~' " tested at the SportsMedicine Grant facility in Dublin. There are also a couple of other perks that could arise from this venture. SportsMedicine Grant has offered to have some of their physicians and exercise physiologists offer continuing education and training seminars for DCRC staff and/or patrons. We also might be able to share interns and/or staff with this program since they are heavily involved in the Columbus State's Fitness Technology program. The Recommendation: Staff recommends continuing to offer the following services free: Cardio Fitness Bike Test Sit and Reach Test for Flexibility 1-minute timed situp test Test Result Report of these three tests Basic Exercise Guidelines Sheet The City would no longer offer customized exercise prescriptions detailing specific exercises, intensities or durations. If a patron wanted an exercise prescription they would have the following options: The patron could take the Becoming Your Own Personal Trainer class that we currently offer. This class covers basic exercise prescription and fitness test results could be used during this class. Cost: $20 2. The patron could choose the SportsMedicine Grant Health and Fitness Assessment Program for the cost of $65.00. (A similar battery of tests conducted in a physician's office would cost more than $150.00.) Seniors whom we cannot test and other at-risk patrons, could also take advantage of the SportsMedicine Grant Health and Fitness Assessment Program for the cost of $65.00. The Grant representatives have also mentioned that sometimes insurance covers this testing. This collaborative venture would allow us to: 1. Continue to provide services that are within the expertise of our staff. 2. Provide services above and beyond the expertise of our staff to meet the demand of advanced exercisers at two cost levels. 3. Provide fitness assessment services for those senior adults who are interested in fitness assessment, but whom we cannot screen due to existing health conditions. ATTACHMENT 2 Name Joe Patient ID# : 999 99 9999 ~ - 01/04/95 Group: PERSONAL PROFILE COMPARISON SUMMARY HEALTH- E Tote HL Heart Lur. Col/Re FITNES~ C Boc OVE POOR FAIR AVERAGE GOOD EXCELLENT lood Pressure 1 Cholesterol L Cholesterol Disease Risk g Cancer Risk c Cancer Risk - Diabetes Risk l i ar ovascu ard th St reng ibilit l y F ex iti C on ompos y RALL WELLNESS POOR FAIR AVERAGE GOOD EXCELLENT HealthFirst TriFIT Page 1 Personal Profile - Joe Patient SportsMedicine Grad BLOOD PRESSURE Blood pressure is the measure of the force or pressure exerted by blood on your arteries. There are two different measures of blood pressure: systolic (higher number), and diastolic (lower number). The systolic pressure reflects the force on your arteries when your heart contracts forcing a large volume of blood into your arteries. The diastolic pressure is the measure of the force on the arteries when the ventricles are relaxed and your heart is filling with blood. Systolic Diastolic Ideal Borderline High systolic 120 or less 130-139 140 or more diastolic 80 or less 85-89 90 or more Nice work Joe, your blood pressure of 120/78 mmHg falls within the ideal range. Keeping your blood pressure within this range will greatly reduce your chances of having a heart attack or stroke. The American Heart Association recommends having your blood pressure checked on a regular basis. Blood Pressure Tips It's important to realize that changing your life style or living habits could have a dramatic effect on your blood pressure. Therefore, to keep your blood pressure from becoming elevated exercise regularly, control your weight, limit alcohol consumption and avoid excess salt and dietary fats. CHOLESTEROL Cholesterol is a waxy yellow fat that floats in the blood and plays a vital role in your body's functioning. Though we need cholesterol to survive, excess blood cholesterol is unhealthy. Cholesterol forms plaque on artery walls, restricting blood flow to vital organs. What you eat and how much cholesterol your body makes affects the total cholesterol in your blood. The most effective means of controlling your cholesterol is to avoid high fat foods, maintain a healthy weight and exercise regularly. Total Cholesterol HDL Cholesterol Total/HDL Ratio LDL Cholesterol Triglycerides Glucose Your Measured Blood Chemistries Result Ideal 21s 180 4s Ss 4.8 4.s las llo 125 1s0 los lls HealthFirst TriFIT Personal Profile - Joe Patient Ideal Moderate High Page 2 SportsMedicine Grarit 11A Your Measured Blood Pressure HEART DISEASE Coronary heart disease is the most common form of heart disease and the leading cause of death in the United States. In this country, it is estimated that 550,000 people die each year from coronary heart disease, and that one American in four currently suffers from some type of heart or blood vessel disease. Many of these deaths could be avoided by simply understanding the risk factors associated with coronary heart disease and what steps you can take to reduce your risk. Primary Risk Factors • Cigarette smoking High blood cholesterol • Hypertension (high blood pressure) Physical inactivity Secondary Risk Factors • Age (risk increases with age) Excess body fat • Male sex Family history of heart disease Your Modifiable Risk Factors Cigarette Smoking ~~ Blood Pressure Cholesterol Exercise Habits ~~ Body Weight/Fat Poor Fair Average Good Excellent Your Risk For Heart Disease low moderate gh Joe, from the graph you can see that you have a moderate to high risk of developing heart disease for a 45 year old male. It's recommended you take a good look at the list below and find areas to reduce your risk. Recommendations / Try to quit smoking. There are many programs available. / Use diet & exercise to reduce your body fat. / Start a regular exercise program. / Watch what you eat. Avoid high fat foods. HealthFirst TriFIT Page 3 Personal Profile - Joe Patient SportsMedicine Grant CANCER Cancer is the uncontrolled growth and spread of abnormal cells. If the cancer is not controlled, it will result in death. However, many cancers can be cured if detected and treated promptly, and many others can be prevented by lifestyle changes. It's estimated that in 1990 alone, 1,040,000 people were diagnosed as having cancer. Approximately 300 of all Americans now living (about 76 million people) will eventually have cancer. Your Risk for Cancer Lung Colon Rectum low moderate high Joe, your risk for lung and colon-return cancer is shown above. The most effective means of reducing your risk is to stop smoking and follow the tips below. Cancer Tips Remember, 60-80 percent of all cancers are preventable and about 50 percent are curable. Use the following tips and warning signs to help you avoid cancer. Eat more cabbage-family Trim fat from your diet vegetables Stay clear of tobacco Add high fiber foods to your diet Go easy on alcohol Respect the sun's rays Choose foods high in Maintain a healthy weight vitamins A & C American Cancer Society WARNING SIGNS / Sudden change in bowel or bladder habits / A sore that does not heal / Unusual bleeding or discharge / Thickening or lump in breast or elsewhere / Indigestion or difficulty in swallowing / Obvious change in wart or mole / Nagging cough or hoarseness HealthFirst TriFIT Personal Profile - Joe Patient Page 4 SportsMedicine Grant n DIABETES Diabetes can be defined as an insulin deficiency that interferes with your body's metabolism. The uncontrolled diabetic is unable to transport glucose (sugar) into fat and muscle cells, and as a result, there is an increased breakdown of fat and protein. Diabetes affects 10 million .people in the United States, and 600,000 Americans are diagnosed annually as having the disease. Although diabetes is hereditary, several studies suggest that "`~°~ overweight and obese individuals have a greater chance of developing diabetes than do people at or near their ideal weight. Your Risk For Diabetes low moderate high Joe, you are probably at forget about the risk - are over 30, overweight, American Indian. low risk for diabetes. But, don't especially if you have a family history, or are a Black American, Hispanic, or SYMPTOMS OF DIABETES American Diabetes Association / Excessive thirst / Frequent urination / Extreme fatigue / Unexplained weight loss / Blurred vision For more information on diabetes, its treatments, and diabetes programs and resources available. in your area, you may contact your local American Diabetes Association Office. Numbers are listed in the white pages of the phone book. HealthFirst TriFIT Personal Profile - Joe Patient Page 5 SportsMedicine Gra::~ CARDIOVASCULAR Cardiovascular fitness is the ability of the heart, lungs and circulatory system to supply oxygen and nutrients to working muscles efficiently, and allows activities that involve large muscle groups (walking, running, swimming, biking, etc.) to be performed over long periods of time. From a health standpoint, cardiovascular or aerobic fitness is generally considered to be the most important of the fitness components. Cardiovascular Assessment Protocol: Treadmill METS Achieved: 10.2 Sub-max - 85~ Total Work 282 Kcal Assessment Time: 9:00 Pred. Max V02: 35.6 ml/kg/min Joe, from the results of the treadmill assessment, your maximum oxygen consumption is calculated to be 35.6 ml/kg/min. Maximum oxygen consumption (abbreviated max V02) is a measurement of the maximum rate your body can consume and process oxygen during exercise. The higher your max V02, the better your cardiovascular fitness. Your Percentile Ranking poor I fair I average I good I excellent 62nd 10 20 30 40 50 60 70 80 90 98th Comparing your results with other males between the ages 40-49, places you in the 62nd percentile and the good cardiovascular fitness ,~, classification. Joe, in order to reach the excellent classification, you would need to increase your max V02 to 44.5 ml/kg/min or a 24.8% improvment. REGULAR CARDIOVASCULAR EXERCISE CAN / Reduce your risk of heart disease / Lower elevated blood pressure / Reduce blood cholesterol / Increase circulation and improve performance of your heart and lungs / Help you look and feel better HealthFirst TriFIT Personal Profile - Joe Patient Page 6 SportsMedicine Grar.t STRENGTH Muscular strength is very important to your overall health and fitness. Adequate levels of strength are necessary to perform your daily routines at home and work, without excessive fatigue or stress. Higher levels of muscular fitness also reduce the incidence of lower back pain and injury to the musculoskeletal system. Strong muscles also assist your cardiovascular system in sustaining physical activity. Strength Assessment Right Grip: 42 kg Left Grip 52 kg Your Percentile Ranking poor I fair I average I good I excellent Grip-R Grip-L OVERALL 40th COMPARE 60th 10 20 30 40 50 60 70 80 90 Joe, from the graph above you can see your strength classification when compared with other males between the ages 40-49. Ideally you want to score in the good classification or higher. Try the tips below to help improve your strength. Strength Training Tips ~"""' A well-rounded strength training program includes at least one exercise for each of the major muscle groups in your body. Minimally, you should include one core exercise for the lower body and two core exercises for the upper body. To avoid muscle fatigue, you should arrange your program so that successive exercises do not involve the same muscle group. This principle may be applied by using the following order for weight training exercises: 1) Hips and Legs (Push) 4) Legs (hamstrings) 2) Chest or Shoulders 5) Chest or Shoulders 3) Trunk and Low Back 6) Abdomen HealthFirst TriFIT Page 7 Personal Profile - Joe Patient SportsMedicine Gran FLEXIBILITY Flexibility is the.ability to move a joint fluidly through its complete range of motion, and is important to general health and physical fitness. Flexibility is reduced when muscles become short and tightened with disuse causing an increase in injury and strains. Flexibility Assessment Sit & Reach: 14.0 in Shoulder Rotation: 32.0 in Joe, your flexibility classification is calculated using the measurements from the above flexibility protocols and established guidelines and norms. Your Percentile Ranking poor I fair I average I good I excellent Sit-Reach Shoulder OVERALL COMPARE 50th 80th 10 20 30 40 50 60 70 80 90 Joe, the graph shows your flexibility classification when compared with other males between the ages 40-49. Ideally, you want to be in the good classification or higher. Try the tips below to help improve your flexibility. Stretching Tips The following is a good outline to follow when stretching: • Choose at least one exercise for each of the major muscle groups (10-12 in all). Stretch slowly without bouncing. Hold each stretch just below the pain threshold for 10-60 seconds. Perform 2-6 repetitions for each exercise. • For improving flexibility the routine should be performed three days each week. For maintaining flexibility, 1 day each week. HealthFirst TriFIT Personal Profile - Joe Patient Page ~ SportsMedicine Gra m BODY COMPOSITION Body Composition refers to the relative proportions of body weight in terms of lean body mass and body fat. Lean body mass represents the weight of muscle, bone, internal organs and connective tissue. Body fat represents the remaining fat tissue. Body fat serves three important functions: 1) as an insulator to conserve heat. 2) as a metabolic fuel for the production of energy and 3) body fat serves as padding to cushion your internal organs. It's essential to maintain some body fat, but an excess level poses a serious health risk. High levels of body fat are associated with high blood pressure, increased levels of blood fats and cholesterol, heart disease, stroke, diabetes and certain cancers. Body fat is expressed as a percentage of total body weight. Body Composition Assessment Protocol Skin Fold 3 S Body Weight 190.0 lbs Lean Body Mass: 142.3 lbs Skin Fold Sum: 80.0 mm Fat Mass 47.7 lbs Your Percent Body Fat Body Fat 25.1% Ideal Range (12%-16%) 5 10 15 20 25 30 35 40 45 50 Joe, from the results of the skin fold measurements your body fat is calculated at 25.10. Notice from the graph that you are above the ideal range of 12-16 percent for a 45 year old male. Reducing your body fat below 16% will reduce your risk of developing many serious health problems. Your Percentile Ranking poor I fair I average I good I excellent 40th 60th 10 20 30 40 50 60 70 80 90 Comparing your percent body fat with other males between the ages 40-49 places you in the 40th percentile and the average body compos- ition classification. HealthFirst TriFIT Personal Profile - Joe Patient Page 9 SportsMedicine GrdCt w~ YOUR PERSONAL PROGRAM Weight Loss - Advanced Joe, your personal program is based on your results from the fitness evaluation. The focus of the program is to reduce your body fat through sound nutrition, strength and cardiovascular programs. Body Fat Current Fat 25.1 Ta rge t Fat 2 0 . 1 rr. •~k~~•::j::'',~:~~ ~: 5 10 15 20 25 30 35 40 45 50 rrr Body Weight Current Weight 190 Target Weight 178 Current LBM 142 Target LBM 142 lbs 20 40 60 80 100 120 140 160 180 200 Nutrition Program Joe, at complete rest your lean body mass will burn 2018 calories each day. This is known as your basal metabolic rate (BMR). In addition to your BMR you will burn approximately 605 calories by processing food and through normal daily activies. Finally, based on your personal exercise program, you will burn an average of 286 calories each day from exercise. Using this information, and your personal goals the following is recommended: Daily Caloric Intake 1870 Calories Number of Daily Meals 3 Number of Daily Snacks: 2 Protein 20% Carbohydrates 600 Fat 200 5 10 15 20 25 30 35 40 45 50 55 60 Your recommended daily caloric intake is 1870 calories composed of 20a protein (374 calories 87.0 grams), 60o carbohydrates (1122 calories 273.7 grams) and 20o fat (374 calories 40.2 grams). It's also recom- mended you distribute these calories into 3 meals and 2 snacks daily. By following the above program you will lose approximately 2.1 pounds each week, and you will reach your goal in 6 weeks. HealthFirst TriFIT Personal Profile - Joe Patient Page 10 SoortsMedicine Grar,t Daily Caloric Distribution MEAL PLANNER Joe, your personal meal planner offers examples of balanced, healthy meals based on your recommended daily caloric intake of 1870 Kcals. Appropriate serving sizes as well as the choices within the food groups (starches, lean meats, vegetables, fruits, milk and fat) are listed in each meal. A full days intake consists of selecting one meal in each of the breakfast, A.M. snack, lunch., dinner ar_3 P.M. snack menus. BREAKFAST MENU SERVINGS FOOD GROUP DESCRIPTION 395 Calories 2 Starch 2 slices whole wheat toast 3 Meat 6 egg whites or 1 cup egg beaters, loz diet cheese, omelet 1 Vegetable 1 cup raw vegetables, tomatoes, onions 1 Fat 1 tsp. marg or 1 tbsp. diet marg SERVINGS FOOD GROUP DESCRIPTION 355 Calories 2 Starch 1/2 cup cooked cereal. 1 slice wheat toast 1 Fruit 1/2 cup orange juice 1 Milk 1 cup skim milk 1 Fat 1 tsp. marg or 1 tbsp. diet marg SERVINGS FOOD GROUP DESCRIPTION 355 Calories 2 Starch 3/4 cup ready to eat cereal. 1/2 bagel 1 Fruit 1/2 banana (9") 1 Milk 1 cup skim milk 1 Fat 1 tsp. marg or 1 tbsp. diet marg A.M. SNACK MENU SERVINGS FOOD GROUP DESCRIPTION 165 Calories 2 1 fruit fat 1 cup orange juice 6 whole almonds SERVINGS FOOD GROUP DESCRIPTION 140 Calories 1 1 starch fruit 6 small vanilla wafers 1 peach (2.75" across) SERVINGS FOOD GROUP DESCRIPTION 150 Calories 1 2 fruit fat 2 tbsp. raisins 2 tbsp. nuts HealthFirst TRIFIT Page 11 Personal Profile -Joe Patient SportsMedicine Grant LUNCH MENU SERVINGS FOOD GROUP DESCRIPTION 550 Calories 2 Starch 1 bagel 2 2 Meat 1/2 cup tuna in water mixed with salsa, or to-fat mayo Vegetable salad-1 cup lettuce,l carrot, 1 tomato, cucumber slices 1 Fruit 2 small plums 1 Milk 1 cup skim milk 1 Fat 2 tbsp. reduced dressing SERVINGS FOOD GROUP DESCRIPTION 590 Calories ~ 2 Starch 2 slices whole wheat bread 4 1 Meat 4 oz white chicken, cubed, no skin w/lo-cal mayo or must. Vegetable lettuce, green onion, tomato, sprouts 1 Fruit 3/4 cup mandrin oranges 2 Fat 4 walnuts chopped - chicken salad SERVINGS FOOD GROUP DESCRIPTION 570 Calories 2 Starch 2 slices whole wheat bread-sandwich 4 Meat 3 oz. 95~ fat free lunch meat. 1 oz to-cal cheese 2 Vegetable 2 med carrots. "free" vegetables,lettuce,green onion 1 Fruit l small apple 1 Fat 1 tsp. mayo or 1 tbsp. reduced cal mayo SERVINGS FOOD GROUP DESCRIPTION 585 Calories 3 Starch 2 slices whole wheat bread, lcup minestrone soup 2 Meat 1/2 cup low fat cottage cheese 2 Vegetable 1 cup zucchini (fresh, cooked, steamed) 1 Fruit 1 nectarine (2.5" across) 1 Milk 1 cup skim milk SERVINGS FOOD GROUP DESCRIPTION 580 Calories 2 Starch 2 slices whole wheat bread 3 Meat 3 oz white turkey, no skin sandwich mustard (lettuce,tomato,grated carrot) 1 Vegetable 1 salad-1 cup lettuce, 1/2 tomato 1 Fruit 1 small pear 1 Milk 1 cup skim milk 1 Fat 2 tbsp. reduced calorie dressing HealthFirst TRIFIT Page 12 Personal Profile - Joe Patient SportsMedicine Grant DINNER MENU SERVINGS FOOD GROUP DESCRIPTION 605 Calories 3 Starch 2 small rolls whole wheat (1 oz ea) 2 Meat 1 cup bean soup. 1 oz. to cal cheese 1 Vegetable (soup) 1 Fruit 1 cup honeydew melon cubed with lime 1 Milk 1 cup skim milk 1 Fat 1 tsp. marg or 1 tbsp. diet marg SERVINGS FOOD GROUP DESCRIPTION 595 Calories 2 Starch 1 potato (6 oz) 4 Meat 4 oz meat broiled sirloin 3 Vegetable 1 cup cooked green beans, 1 tomato 1 Fruit 1-1/4 cup water melon cubes 1 Fat 1 tsp. marg or 2 tbsp. diet marg SERVINGS FOOD GROUP DESCRIPTION 545 Calories 3 Starch 1 cup cooked rice 4 Meat 4 oz chicken breast 2 Vegetable 1 cup steamed broccoli SERVINGS FOOD GROUP DESCRIPTION 580 Calories 3 Starch 1 cup cooked rice 3 Meat 3 oz. white fish broiled w/lemon pepper seasoning 2 Vegetable 1 cup steamed carrots 1 Milk 1 cup skim milk SERVINGS FOOD GROUP DESCRIPTION 585 Calories 3 Starch 1-1/2 cup cooked spagetti 2 Meat 1 oz lean ground beef (fried/drained). 2tbs. pa rm. cheese 2 Vegetable 1 cup low fat tomato sauce 1 Fruit 3/4 cup raw blueberries 1 Milk 1 cup skim milk HealthFirst TRIFIT Page I3 Personal Profile -Joe Patient SportsMedicine Grant P.M. SNACK MENU SERVINGS FOOD GROUP DESCRIPTION 1 starch 1/2 pits (6" across) 1 meat 1 oz. diet cheese (< 55 calories) SERVINGS FOOD GROUP DESCRIPTION 1 milk 1 cup skim milk 1 starch 3 ginger snaps SERVINGS FOOD GROUP DESCRIPTION 1 milk 1 cup skim milk 1 starch 1/3 cup frozen fruit yogurt 1 fruit 1-1/4 c stawberry (make a shake) DESIGNING YOUR OWN MEALS 135 Calories 170 Calories 230 Calories Designing your own daily meals requires that you select the following servings from the six food groups daily. Consult your Exchange Lists book for a list of appropriate foods and serving sizes. FOOD GROUP DAILY SERVINGS FOOD GROUP DAILY SERVINGS Starches Lean Meats Vegetables 8 8 4 Fruits Milk Fats 4 2 4 This plan will provide you with approximately 1870 calories with 60% carbohydrates, 20o protein and 20% fat. If you are following a prescribed diet for a medical condi ti on, please consult your physican ,,,~,~ before following this plan. NUTRITIONAL NOTES: 1) If you are following a prescribed diet for any medical condition ~~ please consult your physician_before following this plan. HealthFirst TRIFIT Personal Profile - Joe Patient Page 14 SportsMedicine Crant EXERCISE PLANNER SUN MON TUE WED THU FRI SAT TOTALS Cardiovascular 12 12 12 12 48 points Upper Body / / 2 sessions Lower Body / / 2 sessions Cardiovascular Program ,,, Joe, your cardiovascular program consists of achieving 48 cardio-points each week. To get the optimum benefits of your program, you should have 4 cardiovascualr sessions each week with 12 cardio-points each as out- lined above. Check with your physican before starting any new program. NOTES: 1) Each of your sessions should begin and end with a 3-5 minute warm-up and cool-down of light exercise such as walking. Additionally, your warm-up should contain stretching exercises. 2) The exercise durations below are minutes at your Target Heart Rate (THR) and do not include your warm-up-and cool-down. YOUR PREFERED EXERCISES Aerobics, normal Aerobics, step Basketball Boxing, in ring Boxing, sparring OTHER GOOD EXERCISES Cycling, 10-12 mph 35 Cycling, 12-14 mph 26 Cycling, 14-16 mph 21 Handball/Racquetball 24 Running, 11 min/mile 26 Running, 9 min/mile 18 Running, 8 min/mile 17 Skating/Rollerblade 42 Skiing, X country 17 Stair-stepper 60/min 29 Stair-stepper 80/min 23 Stationary Bike 2 kp 38 Swimming, breast 21 Swimming, side 2g Tennis 32 Walking 43 Your Target Heart Rate (THR) 131 - 153 beats/minute 22 - 26 beats/10 sec 12.0 points MINUTES-THR 33 29 25 16 25 6.0 points MINUTES-THR 17 14 13 8 13 17 13 10 12 13 9 _ 8 21 9 14 12 19 11 14 16 22 1 minute @ THR CARDIO POINTS 0.36 0.42 0.48 0.77 0.48 0.35 0.46 0.58 0.49 0.47 0.67 0.72 0.29 0.69 0.41 0.51 0.32 0.56 0.42 0.38 0.28 To Take Your Pulce: Place your first two fingers on the inside of your wrist just below your thumb. Count the number o° beats for 10 seconds and multiply by six to get beats/minute. HealthFirst TriFIT Page 15 Personal Profile - Joe Patient SpcrtsMedicine Grant WEIGHT TRAINING PROGRAM The following weight training program is intended to be used in conjunc- tion with good nutritional and dietary habits. Each exercise should be performed with the specified number of sets and repetitions. The appropriate amount of weight for each set is the maximum amount you can lift for the given number of repetitions. Always warm up for at least 10 minutes prior to any activity. Always lift weights in a controlled manner, through a full range of motion and breath rythmically while Lifting. UPPER BODY EXERCISES Abdominal Situps (bent knees): Ches t Bench Press (bar): Back Front Lat Pulls: Shoulder Upright Row: Triceps Triceps Extension: Biceps Biceps Curl (bar): LOWER BODY EXERCISES Quad/Hamstring Leg Extensions: Leg Curls: Leg Press: Ca 1 f Set #1 REPS Set #2 REPS Set #3 REPS Set #4 REPS max max max max 20 18 15 15 20 18 15 15 20 18 15 15 20 18 15 15 20 18 15 15 20 18 15 15 20 18 15 15 20 18 15 15 Standing Calf Raises: HealthFirst TriFIT Personal Profile - Joe Patient 20 18 15 15 Page 16 S~ortsMedicine Grant