Physical fitness is essential to understanding my current fitness level - Fitness

As an individual, assessing my physical fitness is essential to understanding my current fitness level and identifying areas that require improvement. By analyzing various components of my physical fitness, such as body composition, cardiovascular fitness, flexibility, muscular strength, and endurance, I can set achievable goals for improving my overall health and wellbeing.

To assess my body composition

I used the BMI method, which estimates body fat based on my height and weight. According to my BMI result of 18.7, I fall within the healthy weight range for adults. However, it’s important to note that BMI has limitations and does not account for variations in body shape, muscle mass, or bone density. Therefore, I also used the BIA method to estimate my body’s composition, including the percentage of body fat. A BIA result of 24% indicates that I have a relatively moderate amount of body fat compared to my overall weight. To improve my body composition, I plan on incorporating regular physical activity of moderate intensity, aerobic exercise for at least 30 minutes, and a variety of exercises using the FITT principle.

To assess my cardiovascular fitness

I performed the YMCA 3-minute step test and measured my post-exercise recovery heart rate (1-minute). My result of 108 beats per minute (BPM) suggests that my cardiovascular fitness level is in the moderate range. While there is room for improvement, I can use the FITT principle to improve my cardiovascular endurance. This involves three to five times a week of moderate to vigorous intensity for 30 to 60 minutes using aerobic activities such as running, cycling, or swimming. Gradual increases in these factors can lead to better endurance. However, I understand that it is crucial to consult a healthcare provider before starting any new exercise program.

During my recent physical fitness assessment, I underwent a modified back saver sit and reach test to evaluate my flexibility. The results showed that my right leg had a final score of 56 cm, which is considered fair, while my left leg had a final score of 60 cm, indicating good flexibility in that muscle group. However, it is important to note that flexibility can vary between different muscle groups and joints in the body, so it is beneficial to also perform assessments for other areas of the body if flexibility is a concern. In order to improve my flexibility, I plan to incorporate stretching exercises into my fitness routine using the FITT principle. Improving flexibility requires consistent practice and incorporating the FITT principle. Stretching should be performed at least two to three times a week, holding each stretch for 15-30 seconds. A combination of static, dynamic, and PNF stretches can be used to improve range of motion and joint mobility. To progress, gradually increase the frequency and duration of stretching over time, while avoiding overstretching to prevent injury. Incorporating activities that challenge flexibility, such as yoga or Pilates, can also be beneficial. In addition to stretching, it’s important to maintain a healthy lifestyle, including adequate hydration and nutrition, as well as reducing sedentary behavior. Consulting a healthcare professional can provide personalized recommendations for improving flexibility and overall fitness.

To assess my muscular strength

I used the handgrip test, it is a common method used to assess muscular strength, particularly in the upper body which resulted in a score of 50.5 kg. This score suggests that I have above-average muscular strength in my upper body. To improve my muscular strength, I plan on stretching two to three times per week to the point of slight discomfort, using different types of stretching exercises, and avoiding overstretching to prevent injury.

Lastly, to assess my muscular endurance,

I performed the squat thrust test, resulting in 25 repetitions in one minute. This score indicates above average lower body and core muscular endurance, which is beneficial for overall health as it improves functional fitness and helps with daily tasks. To improve my muscular endurance, I plan on strength training 2-3 times per week using 12-15 reps and different exercises, gradually increasing weight using the FITT principle.

In conclusion

the results of my physical fitness tests suggest that I have good physical health and fitness, with room for improvement in certain areas. These tests provide valuable information for setting fitness goals and tracking progress towards improved overall health and fitness. By using the FITT principle, I can improve my physical fitness in each component