My Personal Fitness Plan For Aerobic Capacity

The FitnessGram is series of tests used to measure the aerobic capacity, physical endurance, height, weight, and flexibility of students. These tests are administered to students by teachers in their physical education classes to gauge their student’s physical capabilities. These tests are mandatory for all able-bodied students to take. The FitnessGram isn’t particularly well liked by students, however many teachers do claim taking them allows students to make healthier choices in their lives. The following paragraphs will outline some benefits and drawbacks of FitnessGram testing.

Introduction: In this experiment, cardiovascular fitness is being determined by measuring how long it takes for the test subjects' to return to their resting heart rate. Cardiovascular fitness is the ability to "transport and use oxygen while exercising" (Dale 2015). Cardiovascular fitness utilizes the "heart, lungs, muscles, and blood working together" while exercising (Dale 2015). It is also how well your body can last during moderate to high intensity cardio for long periods of time (Waehner 2016). The hypothesis is that people who exercise for three or more days will return to their resting heart rate much faster than people who only exercise for less than three days.

Glenn Amezdroz, Sue Dickens, Geoff Hosford, Tania Stewart, Damien Davis, Senior Physical Education Third Edition, Malaysia, Macmillan Education Publishers, 2012 Page 222, 229, 232-262.

After reviewing the data from the fitnessgram state test, the students need to improve their fitness levels. Between the six different fitness components, the assessments showed that students are struggling the

In this assignment I will be introducing a formal report that is based on an investigation into how the body responds to exercise and which analyses the results from the investigation. The investigation involves myself and other pupils in my class. I will be doing the Harvard step test. the other pupils in my class will be monitoring my heart rate, breathing rate and temperature before and after the test.

The pulse rate increases each time due to the acknowledgment of the pulse and I therefore was able to get more accurate results.

The heart rates of participants was tested before the step test, one minute, two minutes, and three minutes after the step test was performed in this experiment. Since heart rate increases while someone is performing physical activity, it was expected that heart rates of the students would be higher than before the step

A physical task test is also given and consists of the following: two mile run, shuttle run, push-ups, sit ups, and pull

Nevertheless, the one I chose was the Cooper test. This is a test of aerobic fitness, using only a running track and a stopwatch. It was designed in 1968 by Kenneth H. Cooper in for military use in the United States. The purpose of this test is to complete the 1.5 mile run in the shortest possible time. To begin, all participants line up behind the starting line. On the command ‘go,’ the clock is started and they begin running at an individual pace. While walking is allowed, it is strongly discouraged. Once finished, all participants should perform a cool down walk, followed by stretching. The first article I wanted to discuss was the Validity and Reliability analysis of Cooper’s 12-minute run and the multistage shuttle run in healthy adults. The overall goal of this article was to identify potential areas of regular error in 2 frequently used field tests while also gauging the reliability of both. Thirty three women and twenty eight men (a total of 60 subjects) between the ages of between 18 and 33, not possessing any risk for cardiovascular disease, were recruited for this

Looking at my results from the physical performance lab, I can definitely say that the positive aspects of my assessment were my body composition, flexibility, grip strength, and lung function. From an early age, I had participated in ballet and gymnastics, so being able to touch my toes or reaching the ground is something that is almost second nature to me. I got a 6.5 on the flexibility test and although I did not do as well as I had anticipated, I did the best I could from my time apart from ballet. Nonetheless, every morning when I wake up, I would get out of bed and try and stand up straight and see how much I have improved in terms of touching my toes. Stretching has become a part of my daily routine when I get out of bed. Meanwhile, my percent fat is not very shocking to me because I try to eat as healthy as I can, as well as drinking 2 liters of water daily. I was hoping I did better on the lung function test but I think I did not do as well because I was still getting over a cold from the week before.

The results of this test show that it provides a valid test to estimate aerobic capacity and shows there is a small measurement of error. A polar heart rate monitor was used to measure the heart rate with a step of 30cm in height with a metronome with a beat at 15 steps, per minute and increased by 5 steps every minute for 5 stages or until 80% of the maximum estimated heart rate was reached. The results demonstrated that the Chester Step technique is a valid predictor of aerobic capacity in males and females from a wide range of ages and fitness levels.

From the four functional fitness tests, I was able to develop a plan to build a solid foundation. These four tests included the deep squat, active straight leg raise, seated rotation, and seated should stretch test. Following the instructions, I was able to pass the deep squat with ease. This test showed me that I have good mobility of my spine along with my knee, shoulder, and ankle. The second test, the active straight leg raise, I experienced more difficulty with this. To improve on this, I will find stretches and exercises to increase my flexibility around my hip, pelvis, calf, and hamstrings. For the seated rotation test, I was able to accomplish without difficulty. This shows me that I have less stress on my spine and proper posture.

When comparing different types of submaximal tests, filed tests do not seem to be as effective as other submaximal testing protocols. A few popular field tests include the 1.5 mile run, Cooper 12 minute distance test, and the Rockport walk test (Bishop, 2014). Although these field tests are used by many health and fitness professionals, there are two primary problems they possess. The first problem is how they require

Good physical health is a vital part of the well-being of every person. A major component of our physical health is “Cardiovascular fitness”. Cardiovascular fitness is the ability of the heart and lungs to provide oxygen to the muscles for activity of an extended duration. If we have a good level of cardio-vascular fitness we are able to sustain activity for a reasonable period of time and not fatigue easily. This can give individuals a variety of health benefits and allow more regular and enjoyable activity to be participated in. This research report will examine my results of cardio-vascular fitness tests and weekly physical activity events, which

Starting point: Fitness testing is the starting point for improvement in the future, one of the first benefits in physical testing is understanding your results and understanding where you stand, your strengths and weaknesses, how you’re going to design an efficient training program etc. it gives a insight of what you need to work on for further improvement, an Example for fitness testing includes cross country. For the cross many fitness components are used e.g. cardiorespiratory system which efficiently provides oxygen to the working muscles in the body. The testing required for cardiorespiratory testing Is the beep test, the beep test will help to successfully determine the state of you breathing in distance achieved and how far you can withstand and the pace you’re able to