- EF 205 M3 Assessment of Cardiovascular Fitness
Assessment of Cardiovascular Fitness and Muscular Strength: A Personal Journey
Cardiovascular exercise and muscular strength are integral to physical fitness, contributing significantly to overall health and achievement (Lucini & Pagani, 2021).
This assessment explores the importance of these aspects, investigates testing protocols, and considers personal results, comparing them with partner averages. Additionally, it assesses current stages of change and adherence to CDC guidelines and layouts strategies for improvement.
Importance of Cardiovascular Exercise and Muscular Strength
Cardiovascular exercise, called cardio, incorporates activities that increase heart rate and encourage circulation. It enhances heart and lung capability, decreasing the gamble of cardiovascular diseases like heart attacks and strokes. In addition, it aids in weight management, enhances the state of the brain, and lifts energy levels (Belcher et al., 2021).
Muscular strength and endurance, on the other hand, are vital for performing daily tasks, forestalling wounds, and maintaining an active way of life. Resistance training further creates muscle tone, bone thickness, and metabolism, improving overall physical capability and future.
Testing Protocols
Several tests were coordinated to assess cardiovascular fitness and muscular strength. The Rockport 1-mile walk test measured aerobic capacity, while the YMCA 3-minute step test assessed cardiovascular endurance. Muscular strength was evaluated through the Cadence push-up and YMCA half sit-up tests. Each test followed unequivocal protocols, guaranteeing standardized measurement of fitness parts.
Personal Results and Comparison
In the Rockport walk test, my METs were measured at 24.97, with a VO2 max of 87.41 ml/kg/min, indicating phenomenal cardiovascular fitness.
Exceptional Fitness Test Results
The Cadence push-up test yielded a score of 101, surpassing the population average, proposing above-average chest area strength. Similarly, the YMCA half sit-up test scored 77, indicating great muscular endurance compared to peers. These results reflect a commendable fitness level, situating me favourably inside my companion (Kramer, 2020).
Current Stage of Change
Considering my current stage of change for cardiorespiratory endurance and muscular strength, I end up in the maintenance phase. Regular exercise plans have become ingrained habits, cultivating consistency and facilitating progress. Regardless, there is space for improvement, particularly in pushing boundaries and setting new challenges to enhance fitness levels further.
Adherence to CDC Guidelines
My current cardiovascular activity level and muscle-strengthening program align with CDC guidelines for physical activity. An organized fitness plan meets the proposed 150 minutes of moderate-power aerobic exercise each week, enhanced with muscle-strengthening activities on at least two days. Adherence to this plan is crucial for reaping the health benefits associated with regular exercise (Pasek et al., 2020).
Goals for Improvement
Pushing ahead, I aim to enhance both cardiovascular endurance and muscular strength. I plan to incorporate various exercises into my everyday practice to achieve this. For cardiovascular endurance, I plan to incorporate stop-and-go aerobic exercise (HIIT), cycling, and swimming to challenge my aerobic capacity further. Integrating plyometric and resistance training exercises will also target different muscle gatherings, advancing overall strength and endurance gains.
Conclusion
In conclusion, zeroing in on cardiovascular exercise and muscular strength is essential for advancing health and fitness. Through escalated testing and reflection, as outlined in EF 205 M3 Assessment of Cardiovascular Fitness, I have seen areas of strength and entryways for improvement. By adhering to CDC guidelines and characterizing express goals, I am based on advancing my fitness journey and realizing my maximum capacity.
References
Belcher, B. R., Zink, J., Azad, A., Campbell, C. E., Chakravartti, S. P., & Herting, M. M. (2021). The Roles of Physical Activity, Exercise, and Fitness in Promoting Resilience During Adolescence: Effects on Mental Well-Being and Brain Development. Biological Psychiatry: Cognitive Neuroscience and Neuroimaging, 6(2), 225–237.
https://doi.org/10.1016/j.bpsc.2020.08.005
Kramer, A. (2020). An Overview of the Beneficial Effects of Exercise on Health and Performance. In J. Xiao (Ed.), Physical Exercise for Human Health (pp. 3–22). Springer.
https://doi.org/10.1007/978-981-15-1792-1_1
Lucini, D., & Pagani, M. (2021). Exercise Prescription to Foster Health and Well-Being: A Behavioral Approach to Transform Barriers into Opportunities. International Journal of Environmental Research and Public Health, 18(3), Article 3.
https://doi.org/10.3390/ijerph18030968
Pasek, M., Szark-Eckardt, M., Wilk, B., Zuzda, J., Żukowska, H., Opanowska, M., Kuska, M., Dróżdż, R., Kuśmierczyk, M., Sakłak, W., & Kupcewicz, E. (2020). Physical Fitness as Part of the Health and Well-Being of Students Participating in Physical Education Lessons Indoors and Outdoors. International Journal of Environmental Research and Public Health, 17(1), Article 1.