HPE Worksheet 6

Credits

Worksheet 6
(Credits tab)Write a page that includes information on the following:
what you have learned from completing the various tasks
how do companies get people to try various health fads
design a better strategy for good health outcomes that would work over a long term

I have learned that some health fads are good for you and that some aren't good for to you. That health fads stay for a while then they go and then they come back. Health fads can be dangerous for young people and that if someone's doing a health fad that you know it's not good for you, you don't do it. Companies try to advertise as much as they can to try and suck people in so they will by their product, they will also come up with things like by one get one free and if you by one of our products the money will go to a charity of your choice. They will also put coupons in newspapers and magazines to advertise.  

 

DAY 1- CHEST & BACK

Chest

Load

Sets

Reps

Rest

Bench Press

 

 

 

 

 

 

3-4

15

No rest

Assisted Dips

 

 

 

 

 

 

3-4

15

No rest

Seated Machine Row 

(Wide Grip)

 

 

 

 

 

 

3-4

15

No rest

Cable Rows (Rope)

 

 

 

 

 

 

3-4

15

No rest

Interval Cardio

Load

Sets

Reps

Rest

X-Trainer

90%

 

 

 

 

 

3-4

60sec

2mins

 

 

 

 

 

 

 

 

 

2mins

 

 

 

 

 

 

 

 

 

 

 

DAY 2- LEGS & CORE

Legs

Load

Sets

Reps

Rest

Body Weight Squats 

 

 

 

 

 

 

3-4

20

No rest

Split Squats

 

 

 

 

 

 

3-4

15

No rest

Seated H’string Curls

 

 

 

 

 

 

3-4

15

No rest

Leg Raises

 

 

 

 

 

 

3-4

15

No rest

Interval Cardio

Load

Sets

Reps

Rest

Bike

90%

 

 

 

 

 

3-4

60secs

2mins

 

 

 

 

 

 

 

 

 

 

 

 

DAY 3- SHOULDERS & LATS

Shoulders & Lats

Load

Sets

Reps

Rest

Seated BB Shoulder Press

 

 

 

 

 

 

3-4

15

2mins

Lat Pull Down

 

 

 

 

 

 

3-4

15

2mins

Bi Curl- Shoulder Press (DB)

 

 

 

 

 

 

3-4

15

2mins

Cable Straight Arm Pull Down

 

 

 

 

 

 

3-4

15

2mins

Interval Cardio

Load

Sets

Reps

Rest

Rower

90%

 

 

 

 

 

3-4

60secs

2mins

 

 

 

 

 

 

 

 

 

 

 

Daily Nutrition Guideline

 

Meal Times

Meal Options

Comments

Breakfast

 

 

 1. Oats 70g, Berries 50g, 1 tsp Cinnamon (303kcal) 2. Poached Eggs 2, Sauteed Spinach 1 Cup, Sauteed Mushrooms 50g, 2Slices Rye Bread (or gluten free) (363kcal)3. Oats ¼ Cup, Blue Berries 1 Cup,Strawberries ½ Cup,, ½ Cup of Ice, choc protein, water (179kcals) 

 

 

Morning Tea

 

 

 1. Greek Yogurt 170g, Musili 40g, 1 tsp Cinnamon (260kcal)2. 2 rice thins, Almond Butter 1 tbsp, 1 Apple (225kcal) 3. 150g of chicken beans, almonds 

 

Lunch

 

 

 1. Chicken Breast 150g, Salad, Sweet Potato 30g (322kcal)2. Mountain Bread Wrap (GF), Chicken Breast 100g, Salad (291kcal) x 23. Stir Fry – Chicken Breast 150g, Mix Vege 1 cup, Brown Rice ½ cup (356kcal) 

 

Afternoon Tea

 

 

 1. Banana, Raw Cashew 15g (177kcal)2. 2 rice thins avocados (215kcal)3. Protein shake, 15 almonds 

 

Dinner

 

Protein Shake before bed

 1. Chicken 150g, Steamed Greens 100g (334kcal)2. Steak, Steamed Mixed Veges 1 cup (210kcal) 3. Lamb 150g, Sweet Potato 30g, Steamed Veges 1 cup (199kcal)4. Fish

 

Post Work Out 

 1. Protien Shake (Est. 97kcal)

 

 

*Notes

• 5-6 small meals per day 2-3 hours apart• Great snack ideas: Eggs, grilled chicken• 2-3 litres of water per day• Always buy fresh fruit & vege• Prepare each day out the night before• Have a specific training program designed for your goals