Wellness Fitness And Nutritional Plan

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Wellness Fitness And Nutritional Plan

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Wellness Fitness And Nutritional Plan

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Discuss about the Wellness Fitness and Nutritional Plan.

Jill is a student of a college and an athlete. She practices 4 times in a day and mainly plays on Saturday and Sundays.
For improving her performances, Jill needs to work out daily. In the course of planning a female teenage athlete must know the start can be a challenging one. Jill needs to implement a proper fitness plan in her daily schedule (Desbrow et. al, 2014).
Jill is a teenage female athlete who needs to plan her fitness profile along with the nutritional guide plan in a very proper way. Her fitness plan for four week can be by performing aerobic exercises, strengthening her training process, flexibility in training and ignoring or avoiding the triad in the female athlete group.
After the season, Jill always faces difficulties in coping up with her studies and to lead a normal lifestyle. Therefore, she needs to plan in a very efficient way to meet up the nutritional requirements during her training and after as well. The nutritional plan for Jill is guided that deals with the total intake of the food and the total amount of water that is required to her body for maintain the physical fitness during the season and afterwards as well. (Payne& Kirchner, 2014).
Fitness Plan
The fitness plan of Jill is given below:
Aerobic Exercise
Aerobic exercise is one of the efficient exercise and a must for the teenage female athlete. For maintaining a proper healthy and diet and for improving the performance, exercises must be chosen which are similar for those people who can perform well in the particular sports of their choice. Female teenage runners must incorporate running for boosting their performances and the fitness. Jogging or running can be a great way for them to leave out the boredom sand to motivate them-selves by promoting the adherence in the workout plan. Jill must incorporate aerobic exercises at least for 60 minutes for around 5-7 days in week for the best results in her health an in the athletic ability.
Strength Training Process
The teenage athletes especially the female can achieve the benefits from a well organized strength training program. The muscle mass can be build besides the performance of the athlete. This is the best way of boosting the health of the bone and this is very much important for the athletes those in the teenage period. Jill should include the exercises for building up of the muscle especially in the lower part of the body through squats, dead lifts and lunges. She also should lift the weights for two to three times per week. This should be done under a strong supervision of the coach. This process will give an optimal result.
Flexibility Training
The term flexibility means the specific joints that have the capability of producing a vast range of motion. The American Council on Exercise stated that flexibility helps in decreasing the risk of getting injured of an athlete. The improvement in flexibility can be obtained by stretching action in daily routine for about fifteen minutes. The stretching purpose after the exercise helps the athlete to prevent from the injury (Tenforde et al., 2016).
Avoiding the Female Athlete Triad
The daily exercises helps and participating in any sports events helps the female teen age athlete to gain some benefits and have great consequences in the field of athlete. The female teenage athlete has a significant risk in developing a female athlete triad. This is characterized by eating disorder, osteoporosis and menstruation loss. The triad can have lifelong injuries that can permanently damage the career of athlete (Tenforde et. al, 2016).
Nutrition Plan
Jill needs to wake up at around 6.30 am in the morning and need to drink minimum of 10 ounces water. In-taking more of water increases the energy level in the body for the strenuous exercises or for the performance that is required by the body image of Jill (Martinsen & Sundgot-Borgen, 2013).
The Nutrition plan for Jill can be (Parnell, Wiens & Erdman, 2016):


7.30 am

·         2 Egg-whites and 1 whole egg
·         Half cup of oatmeal with one-third blueberries
·         16 ounces of water

Mid-Morning Snack

10 am

·         Half cup fresh fruit along with half cup low-fat cottage cheese
·         16 ounces of water


12.30 am

·         8 ounces of grilled chicken
·         Half cup of Spinach
·         Medium baked potato
·         16 ounces of water


45 minutes before the practice session

For optimum level of energy, small snack need to be consumed before 45 minutes, like
·         Gatorade of 15 ounce
·         16 ounces of water and crackers of peanut butter
·         Gatorade of 16 ounce
·         A banana


7 pm

·         8 ounce of grilled salmon
·         1 cup of brown rice
·         1 cup of steamed broccoli
·         16 ounces of water

Before bedtime

10.30 pm

·         10 ounces of low fat milk

Wellness Plan
Stress is a mental disturbance that can hamper any individual’s mental status, which ultimately disrupts all sorts of activities they are involved.
The strategy for stress management for the female adolescent athlete is describes below: Plenty of Rest requires in between the performances for being fit during the performances. Managing the proper timing as per to the requirement of the fitness and to take the proper amount of food as per to the nutritional plan.
Maintaining the positive attitude towards the life reduces the stress level. Recreational activities also help in reducing the level of the stress that might have developed during the poor performance (Bingham, Borkan & Quatromoni, 2015).
Bingham, M. E., Borkan, M. E., & Quatromoni, P. A. (2015). Sports Nutrition Advice for Adolescent Athletes: A Time to Focus on Food. American Journal of Lifestyle Medicine, 9(6), 398-402.
Desbrow, B., McCormack, J., Burke, L. M., Cox, G. R., Fallon, K., Hislop, M., … & Star, A. (2014). Sports Dietitians Australia position statement: sports nutrition for the adolescent athlete. International journal of sport nutrition and exercise metabolism, 24(5), 570-584.
Martinsen, M., & Sundgot-Borgen, J. (2013). Higher prevalence of eating disorders among adolescent elite athletes than controls. Med Sci Sports Exerc, 45(6), 1188-97.
Parnell, J. A., Wiens, K. P., & Erdman, K. A. (2016). Dietary Intakes and Supplement Use in Pre-Adolescent and Adolescent Canadian Athletes.Nutrients, 8(9), 526.
Payne, J. M., & Kirchner, J. T. (2014). Should you suspect the female athlete triad? Is your patient’s dedication to her sport putting her health at risk? This review–complete with a brief screening tool–will help you identify at-risk athletes and those whose health is already being compromised. Journal of Family Practice, 63(4), 187-193.
Tenforde, A. S., Barrack, M. T., Nattiv, A., & Fredericson, M. (2016). Parallels with the female athlete triad in male athletes. Sports Medicine,46(2), 171-182.

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