University of Phoenix Material

Physical Fitness and Nutrition Worksheet

To obtain optimal health it is critical to be physically fit and eat a healthy and balanced diet. Becoming knowledgeable about what it means to be physically fit and learning how to evaluate the nutritional value of what you eat may greatly increase your ability to improve your health and wellness.

In this 3part worksheet, you identify the five components of health-related fitness, critique a recipe for nutritional value, and respond to two short answer questions about nutrition. Completing this assignment is a step towards gaining the knowledge needed to better manage your physical fitness and nutrition.

Part 1: Five Components of Health Related Fitness Table

Complete the table below. The first row has been filled in as an example.

Components of Physical Fitness Description How to Incorporate in Your Life Benefit(s) Cardiorespiratory Fitness Being able to exercise at a moderate to high intensity for a long period of time. Walk 2 miles at a brisk pace every day. Reduced the risk of heart disease, hypertension, and high cholesterol. Muscular Strength How much you can pick up.

Lifting weights first if you’re not that strong, Start with lite weights. Better muscular strength. Muscular Endurance How long you can lift up something.

Lifting semi-big weight’s. Able to lift things longer. Flexibility How good you can stretch.

Yoga because yoga mainly is stretching. Less muscle pain and more flexibility. Body Composition How well and fast you can exercise.

Any kind of exercise. Live longer and least likely to get diseases.

Part 2: Critique a Meal

For this part of the assignment you critique the nutritional value of a meal. You will select this meal from the USDA website.

Follow the instructions below:

Access the USDA Recipe Finder search tool at  HYPERLINK ""

Eeither click on or paste the above link in your internet’s address bar

Search for a recipe using one of the following available criteria:

Type in ingredients;
Type in a recipe name or;
Choose options from the available categories

Select a recipe to critique from the generated results.

Review the nutritional information provided for the recipe you selected or added and answer the questions below.

What is the name of the recipe you are evaluating? Pasta with Greens, Beans, and Chicken

Which essential nutrients (carbohydrates, fats, proteins, vitamins, and minerals)are included in the recipe?
Total Calories
Total Fat
6 g
33 g
70 g
Dietary Fiber
10 g
Saturated Fat
1 g
280 mg

Which ingredients are providing each nutrient? 16 ounces pasta, whole wheat
1 tablespoon vegetable oil
1/2 onion, chopped
3 cloves garlic, chopped
2 cups cooked chicken cubes (or 3 chicken sausages, chopped)
6 cups spinach, chopped (or 1 bunch Swiss chard)
1 can cannellini beans, rinsed and drained (15.5 ounces, can also use great northern or navy beans)
2 cups chicken broth, low-sodium (or vegetable broth)
1 teaspoon Italian seasoning
salt and pepper (optional, to taste)
1/2 cup parmesan cheese, grated (optional)

Does this recipe include a good balance of essential nutrients? Explain your answer.
Yes this recipe has all the essential nutrients that your body needs.

How could the recipe be altered to include more essential nutrients? The only thing missing are the good vitamins. I would add a salad to this meal.

Do you consider this a healthy meal? If not, what is a healthy alternative? Yes, because it has a lot of the essential nutrients. And with a salad it would be a healthier meal.

Part 3: Nutrition Questions

Respond to the following questions in 75- to 125-words each:

Do you find it easy or difficult to determine the nutritional value of food? What are some methods to help you more easily determine the nutritional values of food? I find it easy most of the time, although when looking for something new to make it is sometimes hard to figure out the nutritional values of some foods to add to our recipe book. The first thing I do is look at the nutritional labels on the foods that I cook to be sure that I am cooking a healthy meal for my family. Our favorite addition to a meal is salad and cottage cheese with a fruit. Determining the nutritional content of the food you eat will allow you to better understand what comprises these foods. Knowing what food is made of is one of the first important steps in choosing to eat a healthy diet. There are two different ways that you