Fit Fathers

Author
John Doe
Date
9/27/2014
Purpose
To assess fitness levels and monitor workout progress
for a member of Fit Fathers.
Fitness Report
Fitness Evaluation Workout Report Fitness Tables
Input Values Current Date
Calculated Values
Personal Data Workout Summary Basal Metabolic Rate Activity Factors
Start Date Activity Level BMR Factor
Name Daniel Pridham End Date Sedentary 1.200
Activity Level Sedentary Workouts Scheduled Light 1.375
Age (years) 45 Workouts Attended Moderate 1.550
Weight (lb.) 193 Workouts Missed High 1.725
Height (in.) 70 Extreme 1.900
Waist (in.) 37 Exercise Statistics Jogging (min.) Calisthenics (min.) Strength (min.) Total Minutes
Neck (in.) 15.5 SUM 278 245 347 870 Metabolic Equivalents for Exercise Routines
AVERAGE 16.4 14.4 20.4 37.8 Exercise METS
MEDIAN 15 15 20 50 Workout Routine 1 2.0
Fitness Assessment MINIMUM 10 8 12 0 Workout Routine 2 3.5
MAXIMUM 22 20 30 60 Workout Routine 3 5.0
BMI 27.7 Workout Routine 4 6.0
Workout Routine 5 Workout Routine 5 7.0
Resting BMR (cal./day) 1853 Day Attended (x) Jogging (min.) Calisthenics (min.) Strength (min.) Total Minutes Calories Burned Calories Subtotal Workout Routine 6 8.5
Active BMR (cal./day) 2224 1 x 10 10 15 35 376.1 376.1 Workout Routine 7 10.0
2 x 10 8 12 30 322.4 698.5 Workout Routine 8 12.0
3 x 12 18 15 45 483.6 1182.1 Workout Routine 9 14.0
Notes 4 0 0.0 1182.1 Workout Routine 10 16.0
5 x 12 15 18 45 483.6 1665.7
6 x 15 10 15 40 429.9 2095.6
7 0 0.0 2095.6 Body Mass Index Fitness Levels
8 x 15 15 20 50 537.3 2632.9 BMI Fitness Level
9 x 15 13 22 50 537.3 3170.2 0 Underweight
10 x 20 15 25 60 644.8 3815.0 18.5 Normal
11 x 20 15 20 55 591.1 4406.1 25 Overweight
12 x 22 8 30 60 644.8 5050.9 30 Obese
13 0 0.0 5050.9
14 x 12 18 25 55 591.1 5642.0
15 x 15 20 20 55 591.1 6233.0
16 0 0.0 6233.0
17 x 20 17 23 60 644.8 6877.8
18 0 0.0 6877.8
19 0 0.0 6877.8
20 x 22 18 15 55 591.1 7468.9
21 x 20 15 25 60 644.8 8113.7
22 x 20 15 25 60 644.8 8758.5
23 x 18 15 22 55 591.1 9349.5
Attended workouts are marked with an "x"
Body Mass Index (BMI) estimates human body fat
based on the individual's weight and height. A BMI
from18.5 to 24.9 is considered normal.
Basal Metabolic Rate (BMR) is the daily amount of
energy (in calories) expended at a specified activity
level.
At Rest BMR assumes no activity whatsoever, while
Active BMR assumes the following levels of activity:
Sedentary, Light, Moderate, High, or Extreme.
Metabolic Equivalents (METS) are multiples of the
resting metabolic rate due to exercise, where 1 MET =
3.5 cal/kg of body weight.
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Definitions and Formulas
BMI
with
BMI = 703*w/h
2
where w = weight (in pounds)
h = height (in inches)
At Rest BMR
with BMR (Men) = 6.23w + 12.7h - 6.76a + 66
BMR (Women) = 4.338w + 4.698h - 4.68a + 655
where w = weight (in pounds)
h = height (in inches)
a = age (in years)
Calories Burned
with Calories Burned = (METS )(w)(t )/125.7143
where METS = metabolic equivalents of the exercise
w = weight (in pounds)
t = time (in minutes)
Active BMR
with Active BMR = Activity Factor x BMR
where Activity Factor = a multiplier based on the individual exercise activity
METS
The Basal Metabolic Rate is the minimal amount of energy expended while at rest.
(Metabolic Equivalents) are multiples of the resting metabolic rate due to exercise, where 1
MET = 3.5 cal/kg of body weight.
Useful Formulas to Measure Health and Fitness
Calories Burned measures the amount of calories burned during an exercise. In order to lose 1
kg of body fat (3500 kCal) per week you must expend 500 cal/day.
The Body Mass Index estimates human body fat based on the individual's weight and height.
The Active BMR adjusts the BMR value based on the amount of daily activity.