For the most part I found that I am healthy, however, my aerobic capacity is not what it should be. I know that there are many exercises to do to improve and maintain my fitness. I passed five out of the six test items and next time I would like to be able to pass six out of six.
In the pacer test, I was only able to complete 18 laps. The Health Fitness Zone for my age was to complete 32 – 61 laps. I am not a person who likes to run and I tend to steer away from activities than involve running. However, I enjoy biking, and I normally bike four to five miles a day during the spring and summer months. I believe that if I can increase distance I bike or change the course to one with more hills thent I could improve my aerobic endurance. I also feel that if I could start jogging a half-mile and work up to at least 30 to 60 minutes of aerobic activities, I could better my aerobic endurance. My mother has a step aerobic tape. I will do that with her on the days that I cannot bike or jog.
My flexibility was within the Health Fitness Zone. I scored a 22 out of the required 12. I stretch daily when I get up in the morning and I stretch before any continuous activity. I learned in the “How to Stretch” web site that I should not be doing the traditional hurdler’s stretch as it puts stress on the knee. I will not do that anymore but will do some of the ones suggested there.
My scores on the upper body strength were also within the health fitness zone. I was able to do ten push-ups. I normally do not do a lot of weight training or push- ups, but I do frequently lift a heavy backpack. I have learned from class and from the “Fitness Fundamentals” website that carrying a backpack for long periods of time is more of a muscle endurance activity than a strength activity. The step aerobic tape will help me with my muscle endurance. I plan on doing push-ups during my morning stretches and the “killer ab” routine that I found on the iVillage web site. I want to do this 3 – 5 days a week in order to keep my strength up.
My body composition was in the Healthy Range. My BMI score was 22. Although that is considered healthy and I do not need to loose weight, I plan to cut down on the junk foods and eat more fruits and vegetables.
This Physical Fitness unit has taught me a lot about my fitness and has made me more aware of things that I can do to stay healthy. I will be curious to see my scores the next time we do them.
In the pacer test, I was only able to complete 18 laps. The Health Fitness Zone for my age was to complete 32 – 61 laps. I am not a person who likes to run and I tend to steer away from activities than involve running. However, I enjoy biking, and I normally bike four to five miles a day during the spring and summer months. I believe that if I can increase distance I bike or change the course to one with more hills thent I could improve my aerobic endurance. I also feel that if I could start jogging a half-mile and work up to at least 30 to 60 minutes of aerobic activities, I could better my aerobic endurance. My mother has a step aerobic tape. I will do that with her on the days that I cannot bike or jog.
My flexibility was within the Health Fitness Zone. I scored a 22 out of the required 12. I stretch daily when I get up in the morning and I stretch before any continuous activity. I learned in the “How to Stretch” web site that I should not be doing the traditional hurdler’s stretch as it puts stress on the knee. I will not do that anymore but will do some of the ones suggested there.
My scores on the upper body strength were also within the health fitness zone. I was able to do ten push-ups. I normally do not do a lot of weight training or push- ups, but I do frequently lift a heavy backpack. I have learned from class and from the “Fitness Fundamentals” website that carrying a backpack for long periods of time is more of a muscle endurance activity than a strength activity. The step aerobic tape will help me with my muscle endurance. I plan on doing push-ups during my morning stretches and the “killer ab” routine that I found on the iVillage web site. I want to do this 3 – 5 days a week in order to keep my strength up.
My body composition was in the Healthy Range. My BMI score was 22. Although that is considered healthy and I do not need to loose weight, I plan to cut down on the junk foods and eat more fruits and vegetables.
This Physical Fitness unit has taught me a lot about my fitness and has made me more aware of things that I can do to stay healthy. I will be curious to see my scores the next time we do them.