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Module 3: Assessing Health and Fitness
Updated: 6/30/2020
Module 3: Assessing Health and Fitness
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  • Assessing your health and fitness is really important. Assessing your health will let you know if you need to workout a little more or see if your blood pressure is too high. Assessing your health will make it easier to see if you are over weight or at an acceptable weight. Assessing your fitness will let you know what level of fitness you should work at first. You should keep reassessing yourself as time goes on. This reassessment will let you know if you need to increase what exercises you are doing. You should try to incorporate all three of the different trainings. They are cardiovascular training, resistance training, and flexibility training. Let's go more into those next.
  • Assessing Health And Fitness
  • Cardiovascular training, or cardio for short, is about the ability you have to get blood and oxygen to different muscles. When you do cardiovascular training you start to breath heavier and your pulse starts to get quicker and quicker. This is happening because you are using the cardiovascular system, which involves your heart, veins, arteries, and your lungs. To strengthen your cardiovascular system you have to do a minimum of 150 minutes a week. This comes down to 30 minutes a day. There are different types of intensities and training that you can do to improve this. There are three intensities, low, medium, and high intensity. When you do low intensity training you are working at 40% to 60% of your maximum heart rate for over 40 minutes. When working at medium intensity you are working at 70% of your maximum for 20 to 40 minutes. Last, when you are working at high intensity you are using 80% to 85% of your maximum heart rate for 20 minutes. There are three main trainings that you can do. There is aerobic, anaerobic, and circuit training. Aerobic training is working out with most intensities. You would do a high level of intensity for three minutes and then a low intensity exercise for one minute. Anaerobic training is working out at 85% to !00% of your maximum heart rate. An example of this would be running for three minutes and then walking for three minutes. Lastly is circuit training. With this you do a variety of different exercises for a specific amount of time.
  • Cardiovascular Training
  • Resistance Training
  • Resistance training is all about improving muscle fitness. You do this by exercising a certain muscle or muscle group with a resistance. The amount and what type of resistance training you do will depend on your fitness level and your goals. You should do this training two to three times a week. It is recommended that you do eight to ten different exercises that improve major muscle groups. Also you should do eight to twelve reps. Reps are a specific amount of times you do one exercise. This should be done with each set you do with two to three of them.Some examples of resistance training are free weights, weight machines, medicine balls, body weight, and resistance bands. This type of training doesn't always have to be at the gym. You can get creative and use items around your house as weights.
  • Flexibility is where you have the ability to move a joint though that full range of motion it has. This is really important to add into your workout. If you don't have great flexibility you are more at rick of getting injured and you might not be able to successfully meet your fitness goals. You should do flexibility training because it corrects muscle imbalances, increase in joint range of motion, relieves joint stress, improves ability to do everyday things, and decreases excessive muscle tension. Flexibility training should involve a ton of different stretches. The two most common stretching is self-myofascial release (SMR) and static stretching. SMR is typically used on tight muscles and it releases tension. To remove this tension usually people use a foam roller to put pressure on the tight spot on their body for 30 seconds. Before doing this it should be assessed by a trainer. Next, is static training and it is also used on tight muscles. This is also used on the same muscles as SMR. Static muscles can lengthen different muscles, and should be help there for 30 seconds. These should also be assessed by a trainer too. Another type of stretching is dynamic stretching that is mostly used be athletes. This is used before the workout or athletic activity. Dynamic stretching is doing a repeated motion for a muscle group. In the end, all of these different trainings and exercises should be in your workouts because they are extremely good for you and they all workout different things for your body.
  • Flexibility Training
  • Before you start to a fitness plan you should assess yourself. There are five things that you need to assess before you figure out a fitness plan that is best for you. They are your blood pressure, body mass index, circumference measurements, resting heart rate, and weight. You need to be as honest as you can so that you can get the right fitness plan for yourself. These five different assessments are called objective assessments. This means that they are unbiased information about your health. There is another type of assessment for your health. These are called subjective assessments. These are your eating goals, how much you workout on a regular basis, and and health conditions that you might have.
  • How To Assess Your Health And Fitness
  • Assessing Your Fitness Level
  • Assessing your fitness level is the right place to start out when you are trying to make a fitness plan. By assessing your fitness level first this helps you grow into the workout better. Your fitness assessment usually contains exercises in the areas of aerobics, flexibility, and muscular endurance and strength. Before assessing yourself you need to do a warp up, so that you don't hurt yourself. After that there are four different assessments you can do. These include the one mile run test, the push-up test, the sit and reach test, and then the sit-up test. When you are doing the one mile run test you want to try and finish the mile in under 13 minutes. When you are doing the sit-ups and push-ups test you are trying to get as many done as you can in one minute. Then there is the sit and reach test where you want your legs and feet forward right in front of you. You want your legs to be 12 inches apart. Next you over lap your hands together and try to reach out as far as you can. Try not to bend your knees. You want to do this test three times to get the best result. Click To EditAssessing your fitness level is the right place to start out when you are trying to make a fitness plan. By assessing your fitness level first this helps you grow into the workout better. Your fitness assessment usually contains exercises in the areas of aerobics, flexibility, and muscular endurance and strength. Before assessing yourself you need to do a warp up, so that you don't hurt yourself. After that there are four different assessments you can do. These include the one mile run, the push-up test, the sit and reach test, and then sit-up test. When you are doing the one mile run you want to complete it in under 13 minutes. When you are doing the sit-up and push-up test you are trying to do as many of them as you can in one minute. Then when you are doing the sit and reach you want to sit on the ground feet and legs all the way forward. You want the to be Help Insert ParagraphUndoes the last commandRedoes the last commandTabUntabSet a bold styleSet a italic styleSet a underline styleSet a strikethrough styleClean a styleSet left alignSet center alignSet right alignSet full alignToggle unordered listToggle ordered listOutdent on current paragraphIndent on current paragraphChange current block's format as a paragraph(P tag)Change current block's format as H1Change current block's format as H2Change current block's format as H3Change current block's format as H4Change current block's format as H5Change current block's format as H6Insert horizontal rulelinkDialog.show Summernote 0.8.11 · Project · Issues
  • There are four different fitness principles that you should keep in mind when you are making or doing your workout. Those are the FITT principle, the principle of progression, overload, and specificity. The FITT acronym means frequency, intensity, time, and type. Frequency is how many times you do an exercise a week, intensity is how hard you are working out, time is for how long you are doing the exercise, and type is what type of exercise you are doing. When talking about the principle of progression this means that you should increase or change your workout every so often. The principle of overload means that you are putting to much stress on your body when you are working out. Finally, the principle of specificity means that your body will adapt to the specific demands you place on it.
  • Important Fitness Principles
  • Even though there are many different aspects to assessing your health and fitness it is really curial to do it. This will help you later on with life and will make everyday things easier. When you are making a fitness plan you should add cardiovascular, resistance, and flexibility training. Remember before making a fitness plan you should definitely assess your fitness level and health, so that your body with become more adapted to the exercises. In the end, assessing your health and fitness is really crucial for having a healthy life.
  • Conclusion
  • “You Need to Have JavaScript Enabled in Order to Access This Site.” Log In to Canvas, ccsd.instructure.com/courses/1361662/pages/m3-lesson-1-cardiovascular-training?module_item_id=15747218.“You Need to Have JavaScript Enabled in Order to Access This Site.” Log In to Canvas, ccsd.instructure.com/courses/1361662/pages/m3-lesson-2-resistance-training?module_item_id=15747222.“You Need to Have JavaScript Enabled in Order to Access This Site.” Log In to Canvas, ccsd.instructure.com/courses/1361662/pages/m3-lesson-3-flexibility-training?module_item_id=15747227.“You Need to Have JavaScript Enabled in Order to Access This Site.” Log In to Canvas, ccsd.instructure.com/courses/1361662/pages/m3-lesson-4-how-is-health-and-fitness-assessed?module_item_id=15747232.“You Need to Have JavaScript Enabled in Order to Access This Site.” Log In to Canvas, ccsd.instructure.com/courses/1361662/pages/m3-lesson-5-fitness-level-assessments?module_item_id=15747240.“You Need to Have JavaScript Enabled in Order to Access This Site.” Log In to Canvas, ccsd.instructure.com/courses/1361662/pages/m3-lesson-6-important-fitness-principles?module_item_id=15747245.
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