85-97 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-
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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.
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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:
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20 18 15 15
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