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Train a Champion
Transcript of Train a Champion
Train a Champion
A main concern amongst older Women would be falling and not getting up. Even though 53 is not old it isabout the age when problems start to arise. In order to do this, she should start wearing sensible shoes that are sturdey amd comfortable.
Based on average weights and heights and the fact that our client is an athlete, we determined that she needs about 2,700 calories a day in order to get the energy she needs.
We have created a diet plan that best suits her for a regular training day.
Vegetables and Fruits
Our client should eat 3 1/2 cups of vegetables and 2 cups of fruit a day. She should try to get a variety of vegetables with these amounts each week:
2 1/2 cups of dark green vegetables
7 cups orange and red vegetables
2 1/2 cups beans and peas
7 cups starchy vegetables
5 1/2 cups other vegetables
With her fruits, she should try to eat whole or cut up fruits instead of juice
Our client should consume no more than 9 ounces of grain per day. At least 4.5 ounces of the grains should be whole grain. An easy way to get her whole grains in is to switch out foods she already eats like cereal or bread with similar type with whole grain.
Our client should get 3 cups of dairy products per day. She should choose 1% fat or fat-free milk because it has the same nutritional value as whole milk, but with less calories. Good choices would be low fat cheese and yogurt or calcium fortified soy products.
Women who are going through menopause often experience a myriad of hormone-related symptoms. Although doctors do not generally recommend any additional water intake for menopausal women, basic guidelines for water consumption should be followed. Drinking the recommended eight or nine glasses of water each day may help to alleviate some of the symptoms associated with menopause, particularly hot flashes, night sweats, dry skin and bloating. Drinking a cool glass of water at the onset of a hot flash may decrease the severity of the episode.
A 53 year old woman entering menopause should be increasing her physical activity.
She should be burning 1,000-1,500 per week through exercise. While health experts often recommend 30 minutes a day of moderate physical activity to boost health, many endorse much more. They say 60 to 90 minutes a day for weight loss. The overall goal of her exercise plan is for her to lose her excess fat, and gain as much muscle as possible for her bodybuilding competition.
Our client should plan on eating about 6 1/2 ounces of protein a day. She should try to vary her source of protein. Twice a week it should be seafood as the protein. Other options or nuts, peas, beans, and seeds. When she is eating meat, it should be in small portions and lean.
Tracking progress will significantly help our client
prepare for her weight lifting competition. Every
other day before training, we will measure her
upper arm, forearm, chest, thigh, calf, waist and
shoulder and log it in a journal. These measurements
will be taken in a relaxed state, so they are in their
natural size. We will measure her every other day
in order to prevent an OCD type behavior that
causes every little change to become scrutinized
and blown out of proportion. The measurements
will be taken on both sides of the body it ensure
symmetry. The measurements will tell us what
has improved and what needs improvement.
Move furniture out of the way so there can be a normal walking path around the house.
To help avoid Osteoporosis, decreased bone density, and arthritis and joint pain, which are all major causes of sever injuries for elderly people, you should drink milk, get vitamin D, cut out pop and eat plenty of protein.
Birth control pills
Menopausal hormone therapy (MHT)
7-Day Exercise Plan
Chest & Biceps
Shoulders & Abs
Chest & Biceps
It is said to help with:
Irritable bowel syndrome
Pain in general
maximum capacity of an individual's body to transport and use oxygen during incremental exercise, which reflects the physical fitness of the individual.
a measure for human body shape based on an individual's weight and height.
Range of Motion
the distance that a a muscle may normally travel
pressure exerted by circulating blood upon the walls of blood vessels
Heart rate can vary as the body's need to absorb oxygen and excrete carbon dioxide changes, such as during physical exercise, sleep, illness, or as a result of ingesting drugs
Meal Before the Event
The meal the night before the race is very important. It has to give her the energy she needs to run the race, but not giving her too much food that is slows her down. The meal will be high in carbohydrates to give her energy, hydrating, and nutritious.
A good meal for the night before would be:
A high carbohydrate dish like pasta
She shouldn't drink too much water, however, because it could throw off her electrolyte balance.
Oils, Fats, and Sodium
Each day, our client should have no more than:
8 teaspoons of oil
360 Calories from fats and sugars
2300mg of sodium