Fitness Assessments, Principles, and Training

 Fitness Assessments, Principles, and Training

    Have you ever wondered how "fit" you are and how to improve your fitness? By completing the fitness assessments, you can put together a plan based on the fitness principles that incorporate all three types of training.

Fitness Assessments

    There are two types of fitness assessments: subjective and objective. Subjective assessments include goals you have, eating habits, health conditions that may impact physical activity, and how much physical activity you do currently. Objective assessments include weight, resting heart rate (RHR), blood pressure, body mass index (BMI), and circumference measurements. Some assessments you can do other than those ones include VO2 max, Curl-up or Sit-up test, Push-up test, and/or Sit and Reach test.

Fitness Principles

    The main set of principles is FITT. FITT stands for Frequency, Intensity, Type, and Time. Frequency tells you how often you do it, ex: 3-4 times per week. Intensity tells you how hard it is, ex: in the target heart rate zone. Type tells you the type of training, ex: aerobic. Time is how long you do it, ex: 30-60 minutes.

    There are three more principles. The first is the principle of overload. This principle means to place a greater demand or stress on your body in order to improve your fitness level. The second principle is the principle of progression. This principle means to gradually increase the intensity or change your workout to improve your fitness level. Doing so gradually is a safe way to apply the principles of overload and progression. The last principle is the principle of specificity. The principle of specificity states that your body will adapt to meet the specific demands you place on it. Basically, you must practice to get better. Focus on the muscles you want to improve.

Training

There are three types of training. The first type is cardiovascular training. This is all about getting oxygen to your muscles. When your pulse quickens and your breathing is deeper while exercising, you're using your cardiovascular system. The second type is resistance training. This focuses on muscular endurance (less weight for longer periods) and muscular strength (more weight for shorter periods). The final type is flexibility training. This is all about releasing stress in your joints and being able to move a joint through its full range of motion. Self-Myofascial Release is when you roll around on the big foam roll to release joint tension. Then, there's static stretching and dynamic stretching. Static stretching is when you stretch a specific muscle. This is usually done as a cool down. Dynamic stretching is when you stretch a muscle group. This is usually done as a warm up. 

Fitness Plan

Using all that information, create a fitness plan! Assess your current fitness and aspire to be even more fit! Now, what are you doing reading this still? Start exercising!

Works Cited

https://ccsd.instructure.com/courses/1420975/pages/m3-lesson-1-cardiovascular-training?module_item_id=23271175

https://ccsd.instructure.com/courses/1420975/pages/m3-lesson-2-resistance-training?module_item_id=23271176

https://ccsd.instructure.com/courses/1420975/pages/m3-lesson-3-flexibility-training?module_item_id=23271177

https://ccsd.instructure.com/courses/1420975/pages/m3-lesson-4-how-is-health-and-fitness-assessed?module_item_id=23271179

https://ccsd.instructure.com/courses/1420975/pages/m3-lesson-5-fitness-level-assessments?module_item_id=23271180

https://ccsd.instructure.com/courses/1420975/pages/m3-lesson-6-important-fitness-principles?module_item_id=23271181