# Fit Fathers and MothersAuthorDatePurposeDocumentationSally Dorsett3/1/2016To assess fitness levels a

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Fit Fathers and MothersAuthorDatePurposeDocumentationSally Dorsett3/1/2016To assess fitness levels and monitor workout progressof a female client enrolled at Fit Fathers and MothersMothers Fitness Goal formulas (Tutorial 3 Review p. 184, steps 21-22 only).xlsxFitness EvaluationWorkout ReportInput ValuesCurrent Date=TODAY()Workout SummaryStart DateEnding DateWorkouts ScheduledWorkouts AttendedWorkouts Missed42644=F44=COUNT(F22:F44)=COUNTA(G22:G44)=G9-G10Exercise StatisticsSUMAVERAGEMEDIANMAXMINWalking (min.)=SUM(H22:H44)=AVERAGE(H22:H44)=MEDIAN(H22:H44)=MAX(H22:H44)=MIN(H22:H44)Calculated ValuesPersonal DataNameActivity LevelAge (years)Weight (lb.)Height (in.)Waist (in.)Hip (in.)Neck (in.)Dorothy YoungModerate38128.18207681365664333514Fitness AssessmentBMIResting BMR (cal./day)Active BMR (cal./day)=703*C11/C12^2=4.338*C11+4.698*C12-4.68*C10+655=VLOOKUP(C9,O8:P12,2,FALSE)*C22NotesBody 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 = 3.5cal/kg of body weight.Calisthenics (min.)=SUM(I22:I44)=AVERAGE(I22:I44)=MEDIAN(I22:I44)=MAX(I22:I44)=MIN(I22:I44)Strength (min.)=SUM(J22:J44)=AVERAGE(J22:J44)=MEDIAN(J22:J44)=MAX(J22:J44)=MIN(J22:J44)Workout Routine 4Day=G7=WORKDAY(F22,1)=WORKDAY(F23,1)=WORKDAY(F24,1)=WORKDAY(F25,1)=WORKDAY(F26,1)=WORKDAY(F27,1)=WORKDAY(F28,1)=WORKDAY(F29,1)=WORKDAY(F30,1)=WORKDAY(F31,1)=WORKDAY(F32,1)=WORKDAY(F33,1)=WORKDAY(F34,1)=WORKDAY(F35,1)=WORKDAY(F36,1)=WORKDAY(F37,1)=WORKDAY(F38,1)=WORKDAY(F39,1)=WORKDAY(F40,1)=WORKDAY(F41,1)=WORKDAY(F42,1)=WORKDAY(F43,1)Walking (min.)Calisthenics (min.)Attended (x)xxx101010101010xxxxx15101510152010121510xxxxxxxxx151510105101215815152015520151512xxx101215101815Mark the workouts you attended with an “x”Fitness AnalysisMothers Fitness Goal formulas (Tutorial 3 Review p. 184, steps 21-22 only).xlsxFitness TablesBasal Metabolic Rate Activity FactorsActivity LevelSedentaryLightModerateHighExtremeTotal Minutes=SUM(K22:K44)=AVERAGE(K22:K44)=MEDIAN(K22:K44)=MAX(K22:K44)=MIN(K22:K44)Strength (min.)101010151513202010152025510152520201515Fitness AnalysisCalories Burned=SUM(L22:L44)=AVERAGE(L22:L44)=MEDIAN(L22:L44)=MAX(L22:L44)=MIN(L22:L44)Total Minutes=IF(G22=”x”,SUM(H22:J22),””)=IF(G23=”x”,SUM(H23:J23),””)=IF(G24=”x”,SUM(H24:J24),””)=IF(G25=”x”,SUM(H25:J25),””)=IF(G26=”x”,SUM(H26:J26),””)=IF(G27=”x”,SUM(H27:J27),””)=IF(G28=”x”,SUM(H28:J28),””)=IF(G29=”x”,SUM(H29:J29),””)=IF(G30=”x”,SUM(H30:J30),””)=IF(G31=”x”,SUM(H31:J31),””)=IF(G32=”x”,SUM(H32:J32),””)=IF(G33=”x”,SUM(H33:J33),””)=IF(G34=”x”,SUM(H34:J34),””)=IF(G35=”x”,SUM(H35:J35),””)=IF(G36=”x”,SUM(H36:J36),””)=IF(G37=”x”,SUM(H37:J37),””)=IF(G38=”x”,SUM(H38:J38),””)=IF(G39=”x”,SUM(H39:J39),””)=IF(G40=”x”,SUM(H40:J40),””)=IF(G41=”x”,SUM(H41:J41),””)=IF(G42=”x”,SUM(H42:J42),””)=IF(G43=”x”,SUM(H43:J43),””)=IF(G44=”x”,SUM(H44:J44),””)Calories Burned=IF(G22=”x”, $P$19*$C$11*K22/125.7143,””)=IF(G23=”x”, $P$19*$C$11*K23/125.7143,””)=IF(G24=”x”, $P$19*$C$11*K24/125.7143,””)=IF(G25=”x”, $P$19*$C$11*K25/125.7143,””)=IF(G26=”x”, $P$19*$C$11*K26/125.7143,””)=IF(G27=”x”, $P$19*$C$11*K27/125.7143,””)=IF(G28=”x”, $P$19*$C$11*K28/125.7143,””)=IF(G29=”x”, $P$19*$C$11*K29/125.7143,””)=IF(G30=”x”, $P$19*$C$11*K30/125.7143,””)=IF(G31=”x”, $P$19*$C$11*K31/125.7143,””)=IF(G32=”x”, $P$19*$C$11*K32/125.7143,””)=IF(G33=”x”, $P$19*$C$11*K33/125.7143,””)=IF(G34=”x”, $P$19*$C$11*K34/125.7143,””)=IF(G35=”x”, $P$19*$C$11*K35/125.7143,””)=IF(G36=”x”, $P$19*$C$11*K36/125.7143,””)=IF(G37=”x”, $P$19*$C$11*K37/125.7143,””)=IF(G38=”x”, $P$19*$C$11*K38/125.7143,””)=IF(G39=”x”, $P$19*$C$11*K39/125.7143,””)=IF(G40=”x”, $P$19*$C$11*K40/125.7143,””)=IF(G41=”x”, $P$19*$C$11*K41/125.7143,””)=IF(G42=”x”, $P$19*$C$11*K42/125.7143,””)=IF(G43=”x”, $P$19*$C$11*K43/125.7143,””)=IF(G44=”x”, $P$19*$C$11*K44/125.7143,””)Calories Subtotal=SUM($L$22:L22)=SUM($L$22:L23)=SUM($L$22:L24)=SUM($L$22:L25)=SUM($L$22:L26)=SUM($L$22:L27)=SUM($L$22:L28)=SUM($L$22:L29)=SUM($L$22:L30)=SUM($L$22:L31)=SUM($L$22:L32)=SUM($L$22:L33)=SUM($L$22:L34)=SUM($L$22:L35)=SUM($L$22:L36)=SUM($L$22:L37)=SUM($L$22:L38)=SUM($L$22:L39)=SUM($L$22:L40)=SUM($L$22:L41)=SUM($L$22:L42)=SUM($L$22:L43)=SUM($L$22:L44)BMR Factor1.21.3751.551.7251.9Metabolic Equivalents for Exercise RoutinesExerciseWorkout Routine 1Workout Routine 2Workout Routine 3Workout Routine 4Workout Routine 5Workout Routine 6Workout Routine 7Workout Routine 8Workout Routine 9Workout Routine 10METS23.55678.510121416Body Mass Index Fitness LevelsBMI018.52530Fitness LevelUnderweightNormalOverweightObeseMothers Fitness Goal formulas (Tutorial 3 Review p. 184, steps 21-22 only).xlsxDefinitions and FormulasUseful Formulas to Measure Health and FitnessBMIThe Body Mass Index estimates human body fat based on the individual’s weight and height.withwhereAt Rest BMRThe Basal Metabolic Rate is the minimal amount of energy expended while at rest.withwhereCalories BurnedExplanation of FormulasCalories Burned = (METS )(w )(t )/125.7143METS = metabolic equivalents of the exercisew = weight (in pounds)t = time (in minutes)The Active BMR adjusts the BMR value based on the amount of daily activity.withwhereMETSBMR (Men) = 6.23w + 12.7h – 6.76a + 66BMR (Women) = 4.338w + 4.698h – 4.68a + 655w = weight (in pounds)h = height (in inches)a = age (in years)Calories Burned measures the amount of calories burned during an exercise. In order to lose 1kg of body fat (3500 kCal) per week you must expend 500 cal/day.withwhereActive BMRBMI = 703*w /h 2w = weight (in pounds)h = height (in inches)Active BMR = Activity Factor x BMRActivity Factor = a multiplier based on the individual exercise activity(Metabolic Equivalents) are multiples of the resting metabolic rate due to exercise, where 1MET = 3.5 cal/kg of body weight.Mothers Fitness Goal formulas (Tutorial 3 Review p. 184, steps 21-22 only).xlsx

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