Assessing One's Health & Fitness

Types Of Training

    

    When making a fitness plan, there are 3 types of training that should be incorporated. Each one includes different techniques, targets, and sports. The trainings are categorized into cardiovascular, resistance, and flexibility.

Cardiovascular Training

    Sometimes referred to as "cardio" for short. A person's ability to get oxygen and blood to the muscles is described through cardiovascular fitness. When a person is working out and their pulse quickens/breathing gets deeper, their cardiovascular system is in use. The intensity of one's workout should depend on their target heart rate, the beats per minute one should work at. This rate is typically supposed to be 60-80% of your maximum heart rate, the theoretical beats per minute the heart is capable of producing. This could be calculated by using "220 - Age = Maximum Heart Rate"

    Depending on your heart rate and skill level, one can pick between low, medium, and high intensity exercise. Low intensity cardiovascular training is recommended for fat loss. These exercises are slow and easy, good for people who are just beginning their fitness journey. Medium intensity works around 70% of a person's maximum heart rate and is a little bit harder than low intensity. Medium works about 70% compared to low intensity, only ranging from 40-60% of a person's maximum heart rate. High intensity is used for lower durations of time with a heart rate ranging from 80-85% of one's maximum heart rate.

Aerobic Interval Training- Moderate to High intensity aerobic work alternated with a period of low intensity aerobic work. 

Anaerobic Interval Training- High intensity exercises alternated with low intensity exercise of equal to longer durations of time.

Circuit Training- Setting up stations with variety of exercises working the entire body.

Resistance Training

    This type of training is designed to improve a person's muscle fitness by exercising specific groups of muscles using external resistance forces. These include dumbbells, weight machines, medicine balls, resistance bands, barbells, and body weight. This type of training should be performed 2-3 times a week.

Flexibility Training

    Self-Myofascial Release is one type of flexibility training. This is used to release tension on tighter muscles. Big foam rolls are used in SMR. While SMR is used with personal trainers and experts, static stretching is simply stretching each tight muscle for a minimum of 30 seconds to lengthen it back to normal.

Fitness & Health Assessments

    Fitness and health is assessed through a person's weight, resting heart rate, blood pressure, body mass index, and circumference measurements. Body mass index can be shortened to the abbreviation BMI. BMI = Weight/Height squared. However, this is slightly flawed because muscle mass can make up a person's weight. One may be very healthy and muscular and the BMI may calculate them to be overweight.

VikiVector. “About Adult BMI,” Centers for Disease Control and Prevention, 30 June 2020, www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/index.html. Accessed 8 July 2020.

    Calculating a person's mile time, the amounts of curl ups, sit ups, and sit & reach's one can do (in a period of time) could also assess and measure a person's fitness levels.

‌Module 3

Sources: “Log In to Canvas.” Ccsd.Instructure.Com, Canvas, 2020, ccsd.instructure.com/courses/1361626/pages/module-3-overview?module_item_id=15747051. Accessed 8 July 2020.