Language IV Webquest 1

1. FITNESS AND NUTRITIONAL
PROGRAM TO
JANE AND KATIE

2. JANE
DOB: 01-01-1972. 42 years old
-Height: 05 feet 08 inches.
-Weight: 250 lbs.

3. CARDIOVASCULAR FITNESS
Ability of the heart , lungs and vascular
system to deliver oxygen-rich blood to
working muscles during sustained
physically activity.

4. * Jane must follow a diet high in vitamins
and minerals and low in fats, proteins and
carbohydrates.
* 1200 calories a day
* Healthy snaks
* Avoid sweets, fats, sugared sodas and food
high in calories.

5. NUTRITIONAL PLAN
Breakfast
A glass of non-fat milk
A cup of sugar free coffee
A glass of natural orange juice
A slice of bread with sugar free jam
A medium high apple or pomelo.
Lunch
A portion of grilled chicken with vegetables
A small portion of rice and vegetables
Grilled Turkey breast with one potato or
vegetables
Mineral water
Ice tea (sugar free)
Chinese tea (sugar free)

6. Dinner
Broccoli & Feta Omelet with Toast
Middle Eastern Rice Salad
Grilled salmon and noodles
Midday snack (between
meals)
Yogurt with nuts
Healthy Grains Bar
A portion of dried fruits and
nuts
A portion of cereals

7. FITNESS PROGRAM
Day 1
10 minutes of jogging to warm up
40 minutes of aerobic dance or Zumba dance
10 minutes of stretching exercises and relaxing activities
Day 2
20 minutes of aerobic dance to warm up
30 minutes of cycling
10 minutes of stretching exercises
Day 3
15 minutes of jogging to warm up
35 minutes to Zumba class
10 minutes of stretching exercises

8. KATIE
DOB 01-01-1992. 22 Years old.
- Height: 05 feet 06 inches.
- Weight: 90 lbs.

9. NUTRITIONAL PROGRAM
*Add calories in at every meal and snack through food and
beverages. Get more carbohydrate into your diet
through cereal, rice, pasta, fruits, and vegetables to
provide fuel for activity. Cut down on fat in the diet and
increase the protein and carbohydrate.
Cut down on:

10. NUTRITIONAL PROGRAM
Breakfast
2 pieces of fruit
A glass of juice (12 oz)
A breakfast sandwich of an English muffin
Scrambled eggs (2)
2 pieces of ham
2 slices of cheese
Post-Workout Snack
Sports drink
Snack (choose one):
* Peanut butter and jelly sandwich or A
container of yogurt with granola
* A small bag of trail mix and sports drink

11. LUNCH: Select from one of the
following menus
Submarine sandwich (12-inch), made
with one of the following proteins:
Chicken - tuna - steak
Ham and cheese
Baked chips
Lemonade or juice
Afternoon Snack
Drink (choose one) Low-fat milk, juice or
lemonade
Snack (choose one)
Banana with peanut butter (2 tablespoons)
Trail mix with cereal, nuts, and dried fruit (1
cup or 2 handfuls)
Cheese and crackers
Cereal (large bowl)
Dinner

12. NUTRITIONAL PROGRAM
Late-Night Snack
Snack (choose one)
Bowl of ice cream or frozen yogurt
Smoothie or protein shake with ice
added
Peanut butter and jelly sandwich

13. FITNESS PROGRAM
• Muscular strength program, which is the
maximum amount of force a muscle or muscle
group can generate in a single effort to the
point that no more repetitions can be done
without rest

14. Lifting heavy with mass-building compound exercises, doing sets of 8-10.
The emphasis is on moving as much weight as possible to add strength
and size.
The second half of the week is all about maximizing size with slightly higher
reps and an emphasis on intensity. Rep ranges move up to 10-12 for most
exercises, which is ideal for promoting muscle hypertrophy (growth).
Your workouts shouldn’t be two-hour affairs - each visit to the gym needs to
be fast-paced and intense. With that as your guide and following the
heavy-duty blueprint laid out here, we can’t promise it’ll be easy, but the
results should be worth every drop of sweat.