Standard One

1.2 Fitness Test Data

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 I have completed the Adult Fitness Test, and my results are listed below.  By examining the following information, it can be seen that I meet all five components of age and gender guidelines for fitness and continue to maintain each component through an exercise program.

   I have kept track of my moderate to vigorous physical activity across a 3-day time span.  Each day is broken up into 30-minute intervals, and you are to indicate whether you had completed light, moderate, hard, or very hard physical activity within that time frame.  Light activity is defined as slow breathing and little to no movement and an example of this would be eating or sleeping.  Moderate activity is described as normal breathing and some movement and would entail walking.  Hard activity is described as increased breathing and moderate movement and includes dancing or jogging.  Very hard activity is described as hard breathing and quick movement and includes activities such as sprinting or weight lifting.  According to the PAR, out of 30 activities, about 19 are light intensity, 8 are moderate intensity, and 3 are very hard intensity.  After reflecting upon my activities and intensity levels, I see that I should be incorporating more ‘hard’ and ‘very hard’ intensity level activities into my every day life.  The three days I chose could have an effect on the results due to the fact that school just began, and I am trying to get myself acclimated.  Once I get on a schedule, I usually incorporate more runs around the neighborhood and more visits to the rec.  Another flaw I found with this is that I like to multitask and can do more than one activity within a 30-minute time span, so it was hard to calculate my results.

            Through the help of the President’s Challenge and the Adult Fitness Test’s website, I was able to calculate and gain a better understanding of my fitness level.  For the muscular strength component, I performed 77 half sit-ups in a minute and was calculated as in the 95^th percentile.  I also performed 31 push-ups and was calculated as in the 65^th percentile.  For the flexibility component, I was in the 5^th percentile because I scored 11 inches in the sit and reach test.  As for the body composition component, my BMI was 21.9 and had a waist circumference of 30 in, which is considered normal.  For the aerobic fitness component, I walked one mile in 15 minutes and 20 seconds, which is in the 80^th percentile. 

The improvement plans to follow are interpretations of the website based upon my results.  I performed 77 half sit-ups in a minute to be in the 95^th percentile. According to the Adult Fitness Test, a reasonable goal for 15 weeks would be to reach 82-83 half-sit ups in a minute.  A reasonable plan would be to do 3 sets of 25 sit ups 3 times a week.  I performed 31 push-ups to be in the 65^th percentile.  A plan to reach 35-40 push-ups within the next 15 weeks would be to do 3 sets of 15-20 push ups 3 times a week.  As for the flexibility component, I reached 11 inches to be in the 5^th percentile.  In order to improve myself, I can reach up to 15 inches by stretching my legs well before all work outs and by incorporating more Pilates or Yoga into my work out routines 3-5 times a week as stated on the Adult Fitness Test website.  I walked one mile in 15 minutes and 20 seconds to be in the 80^th percentile.  In order to improve myself within the next 15 weeks, I could shave my time down to 14:00 minutes by walking for 15-20 minutes at a moderate intensity 5 times a week.  According to PAR, I am already exceeding this expectation.  Since both my BMI and waist circumference are considered normal, it is still important to maintain a healthy body composition.  According to the Centers for Disease Control and Prevention, it is imperative that I incorporate high intensity level activities into my schedule and maintain a healthy eating regimen.

References

The President’s Challenge Adult Fitness Test.  Retrieved September 1, 2008 from http://www.adultfitnesstest.org/adultFitnesstestLanding.aspx

United States Department of Health and Human Services, Centers for Disease Control and Prevention (2008). Healthy weight: Assessing your BMI.  Atlanta, GA.  Retrieved September 1, 2008, from http://www.cdc.gov/nccdphp/dnpa/healthyweight/assessing/bmi/index.htm