Activity Journal

•What are your current exercise habits?

My current exercise habits are not the kind to praise. I have not set aside specific time aside that I can really point out as exercise time. From a health point of view, I understand that lack of continuous physical exercise is not commendable.

According to iProfile® report, what were your total expended calories? Provide a screenshot of your results summary.

My total expended calories for the period under review is 3810.

iProfile / Activity Journal Summary                                                                                                        Name

Start date: Tue Oct 18 2016  End date: Thu Oct 20 2016

ActivityRate (kCals/kg/hour)Duration (minutes)Calories Expended
Playing with children, moderate (walk/run)4.060381
standing, talking, on the phone, texting light effort1.86001715
Walking, slow, 3.2 km/h (2.0 mph), level2.53601429
Showering, toweling off, standing2.0120381
Playing with children, moderate (walk/run)4.01801143
standing, talking, on the phone, texting light effort1.8180514
Showering, toweling off, standing2.0120381
Walking, to work or class4.06003810
Showering, toweling off, standing2.0120381
Playing with children, moderate (walk/run)4.01801143
standing, talking, on the phone, texting light effort1.8180514
Walking, to work or class4.06003810
Totals: 72 hours17060

iProfile 3.1                                                                                                                 Copyright © 2016 John Wiley & Sons, Inc. All rights reserved.    

From Week 4, what was the average amount of calories you consumed through food?

•Are you in energy deficiency, balance, or excess?

From the analysis done above, it can be concluded that am having excess energy.

•What everyday changes, if any, might you make to increase the amount of energy expended in your day-to-day activities?

To increase the amount of energy expended in my day to day activities, I will have to engage in formal exercises through commitment. I will have to commit to an exercise. Such commitments will come through enrolling in sports and exercise classes. A sports club will be most suitable since it requires team work. Failing a team would haunt me and to ensure that the same does not happen, I will attend the training exercises more faithfully. The team will also provide the necessary motivation for me and it will be enjoyable to attend the sessions as mentioned by McArdle et al., (2009).

•What types and amounts of exercise would work best for you?

Exercise that involves team work will be more favorable for me. Team exercises that require more than two training sessions of more than two hours each session would be preferable. Team work exercises enhances the likely hood of committing to the group to avoid failing the team.

•Can you perform these activities year-round? If not, suggest alternative activities and locations for inclement weather.

Yes, with the correct attitude, determination, and discipline the activities can be conducted according to Reuben et al., (1990). Since the gains outweigh the pains, it would be inappropriate and inconsiderate of me to do away with the sporting activities. 

•Create a screenshot of your results summary by: ◦Inputting your data within the Activity Journal on iProfile® after selecting the right dates. Access the energy balance report to determine how many calories you burned during the 3-day period. Access the Activity Journal Summary and the Energy Balance. Provide a screenshot of the results summary.


McArdle, W. D., Katch, F. I., & Katch, V. L. (2009). Sports and exercise nutrition. Lippincott Williams & Wilkins.

Reuben, D. B., Laliberte, L., Hiris, J., & Mor, V. (1990). A hierarchical exercise scale to measure function at the advanced activities of daily living (AADL) level. Journal of the American Geriatrics Society38(8), 855-861.

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