HHS 2013-2014
Project 1 - Fitness Plan (180 points total)
NAME: Date:
General Instructions
· All fitness testing rating charts can be found in “APPENDIX A”.
· Be sure to respond to all questions with complete sentences. To get full credit, responses should be thorough and detailed. Give meaningful answers.
· Type all responses. Format this document properly.
· Staple, PRINT, and turn in Project 1 at the BEGINNING of class on the due date.
Project 1 CHECKLIST
Location / Requirement / Pts1 / Pg. 2
of this document / Fitness Profile / /13
2 / Pg. 3
of this document / Wellness Profile / /10
3 / Pg. 4
of this document / Personal Fitness Data Sheet
*Include scores and ratings for PRE-tests only / /16
4 / Pg. 5
of this document / Cardiorespiratory Fitness Lab
Perform one of the following tests:
1.12-Minute Run (Cooper’s Test)
2. Walking Test / /14
5 / Pg. 6
of this document / Body Composition Lab
1. BIA
2. BMI
3. Waist-to-Hip Ratio / /24
6 / Pg. 7
of this document / Muscular Fitness Lab
1. 1 RM Squat
2. 1 RM Bench Press
3. 60% 1 RM Bench Press
4. 90° Push-Ups
5. Curl-Ups / /32
7 / Pg. 8
of this document / Flexibility Lab
1. Sit-and-Reach
2. Goniometer / /18
8 / Pg. 9
of this document / Fitness Goals / /26
9 / Pg. 10
of this document / Wellness Goals / /25
Total / /180
Note: If you are absent or miss a test, it is your responsibility to make it up yourself. You must have data in order to give meaningful responses.
FITNESS PROFILE (13 pts)
FITNESS COMPONENT / CURRENT BEHAVIORWhat are you doing now that contributes to each fitness component?
If you are not currently doing something, put N/A.
Use the F.I.T.T. Principles for each component to fill out this sheet.
CV ENDURANCE / F -
I -
T -
T -
MUSCULAR STRENGTH ENDURANCE / F -
I -
T -
T -
FLEXIBILITY / F -
I -
T -
T -
CURRENT BODY FAT %
WELLNESS PROFILE (10 pts)
WELLNESS COMPONENT / CURRENT BEHAVIORDescribe what things you are currently doing to contribute to each wellness component? If nothing, explain why. / SATISFACTION LEVEL
Not satisfied (1)- (4) Satisfied
Highlight one
SOCIAL / 1 2 3 4
SPIRITUAL / 1 2 3 4
EMOTIONAL / 1 2 3 4
INTELLECTUAL / 1 2 3 4
ENVIRONMENTAL / 1 2 3 4
You only need to fill out the PRE-test portion of this page. After it is graded and returned to you, keep this page and you will use it to fill out the POST-test and PRE à POST Change portions for Project 4.
PERSONAL FITNESS DATA SHEET (16 pts) NAME: ______
Health-Related Fitness / PRE-testDate: ______ / POST-test
Date: ______ / PREàPOST Change
Measurement / Rating / Measurement / Rating / Measurement
+X, -X, or same / Rating
↑, ↓, or ↔
Cardiorespiratory Endurance
Cooper’s Test
Body Composition
BIA
BMI
Waist-to-Hip Ratio
Muscular Strength
Squat
Bench Press
Muscular Endurance
60% 1RM Max
90° Push-Ups
Curl-Ups
Flexibility
Sit-and-Reach
Goniometer / (See assessment sheet)
Skill-Related Fitness Components
Agility & Speed (T-test)
Balance (Stork Stand)
Coordination (Wall Toss)
Power
(Broad/ Vert. Jump) / / / / / / / / / / / /
Reaction Time (Ruler)
CARDIOVASCULAR FITNESS LAB
1. Perform the ONE CARDIOVASCULAR test below that is most appropriate for your current fitness and physical activity levels, and record results in chart. (2pts)
Method / Measurement / Rating12-Minute Run
1.5 Mile Walk
2. Respond to the following questions in full sentences with proper spelling/grammar.
a) In several sentences, discuss and explain your current level of CARDIOVASCULAR fitness. Describe the reason(s) for your current level of cardiovascular fitness. Note if and why there may be discrepancies in your results. (6 pts)
b) In several sentences, discuss to what extent you think you need to alter your cardiovascular fitness and why the change/maintenance is important for your health. In order to obtain full credit on this response, you should address the long-term health implications of your level of fitness for this component. (6 pts)
NOTE: For Rating Charts Please See Appendix A
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HHS 2013-2014
BODY COMPOSITION LAB
1. Perform all of the following assessments and record results in chart. (6 pts)
Method / Measurement / Rating1 / Bioelectrical Impedance
(% Body fat)
2 / Body Mass Index (BMI)
3 / Waist-to-Hip Ratio
2. Respond to the following questions in full sentences with proper spelling/grammar.
a) In several sentences, discuss your current BODY COMPOSITION based on ALL of the different methods utilized. Note any possible discrepancies in the measurements, and explain which method or methods provided you with the most useful information. (12 pts)
b) In several sentences, discuss to what extent you think you need to alter your level of body fatness and why the change/maintenance is important for your health. In order to obtain full credit on this response, you should address the long-term health implications of your level of fitness for this component. (6 pts)
NOTE: For Rating Charts Please See Appendix A
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HHS 2013-2014
MUSCULAR FITNESS LAB
1. Perform all of the following muscular fitness assessments and record results in chart. (10 pts)
Method / Measurement / Rating1 / 1 RM Squat
(leg strength)
2 / 1 RM Arm Press
(arm strength)
3 / 60% 1RM
4 / 90° Push-Ups
(dynamic muscular endurance)
5 / Curl-Ups
(dynamic muscular endurance)
2. Respond to the following questions in full sentences with proper spelling/grammar.
a) In several sentences, discuss your current level of MUSCULAR FITNESS based on ALL of the different methods utilized. Note any possible discrepancies in the measurements, and explain which method or methods provided you with the most useful information. (16 pts)
b) In several sentences, discuss to what extent you think you need to alter your muscular fitness to meet future needs and why the change/maintenance is important for your health. In order to obtain full credit on this response, you should address the long-term health implications of your level of fitness for this component. (6 pts)
NOTE: For Rating Charts Please See Appendix A
FLEXIBILITY LAB
1. Perform the following flexibility assessment and record results in chart. (4 pts)
Method / Measurement / Rating1 / Sit-and-Reach
2 / Goniometer / (See attached assessment sheet) / (See attached assessment sheet)
2. Respond to the following questions in full sentences with proper spelling/grammar.
a) In several sentences, discuss your current level of FLEXIBILITY based on the method utilized. Note any possible discrepancies in the measurements. (8 pts)
b) In several sentences, discuss to what extent you think you need to alter your flexibility to meet future needs and why the change/maintenance is important for your health. In order to obtain full credit on this response, you should address the long-term health implications of your level of fitness for this component. (6 pts)
NOTE: For Rating Charts Please See Appendix A
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HHS 2013-2014
FITNESS GOALS (26 pts)
FITNESS COMPONENT / END-OF-SEMESTER GOALMust use complete sentences.
CV ENDURANCE / F -
I -
T -
T -
MUSCULAR STRENGTH ENDURANCE / F -
I -
T -
T -
FLEXIBILITY / F -
I -
T -
T -
BODY FAT % GOAL
WELLNESS GOALS (25 pts)
WELLNESS DIMENSION / END-OF-SEMESTER GOALMust be Specific, Measurable, Attainable, Realistic, & Time-based goals!
Refer to Lecture 1 for explanation of a S.M.A.R.T. goal.
SOCIAL
SPIRITUAL
EMOTIONAL
INTELLECTUAL
ENVIRONMENTAL
Appendix A: Rating Charts
Cooper’s Test Rating
Results Tablerating / distance (meters)
excellent / > 2700 m
good / 2300 - 2700 m
average / 1900 - 2300 m
below average / 1500 - 1900 m
poor / < 1500 m
WOMEN / MEN
ESSENTIAL* / 8-12% / 3-5%
LOW/ATHLETIC / 13-20% / 6-7%
RECOMMENDED / 21-32% / 8-19%
OVERFAT / 33-38% / 20-24%
OBESE / 39% / 25%
BIA-Percent Body Fat (%) p. 195
W:H-Waist to Hip Ratio
CLASSIFICATION / Men / WomenHigh Risk / 1.0 / 0.85
Moderately High Risk / 0.90-1.0 / 0.80-0.85
Lower risk / <0.90 / <0.80
BMI-Body Mass Index p. 191
CLASSIFICATION / BMIUnderweight / <18.50
Normal Range / 18.50 - 24.99
Overweight / 25 - 29.99
Obese (I) / 30 - 34.99
Obese (II) / 35 - 39.99
Extreme Obesity (III) / 40+
Bench Press 1RM p.129
Men / Very Poor / Poor / Fair / Good / Excellent / SuperiorAge: Under 20 / Below 0.89 / Below 0.89 / Below 0.89 / 1.19–1.33 / 1.34–1.75 / 1.34–1.75
Women / Very Poor / Poor / Fair / Good / Excellent / Superior
Age: Under 20 / Below 0.53 / 0.53–0.57 / 0.58–0.64 / 0.65–0.76 / 0.77–0.87 / 0.77–0.87
Pounds / Squat - Men
Body Weight / Untrained / Novice / Intermediate / Advanced / Elite
114 / 80 / 145 / 175 / 240 / 320
123 / 85 / 155 / 190 / 260 / 345
132 / 90 / 170 / 205 / 280 / 370
148 / 100 / 190 / 230 / 315 / 410
165 / 110 / 205 / 250 / 340 / 445
181 / 120 / 220 / 270 / 370 / 480
198 / 125 / 230 / 285 / 390 / 505
220 / 130 / 245 / 300 / 410 / 530
242 / 135 / 255 / 310 / 425 / 550
275 / 140 / 260 / 320 / 435 / 570
319 / 145 / 270 / 325 / 445 / 580
320+ / 150 / 275 / 330 / 455 / 595
Squat 1RM
Pounds / Squat - WomenBody Weight / Untrained / Novice / Intermediate / Advanced / Elite
97 / 45 / 85 / 100 / 130 / 165
105 / 50 / 90 / 105 / 140 / 175
114 / 55 / 100 / 115 / 150 / 190
123 / 55 / 105 / 120 / 160 / 200
132 / 60 / 110 / 130 / 170 / 210
148 / 65 / 120 / 140 / 185 / 230
165 / 70 / 130 / 150 / 200 / 255
181 / 75 / 140 / 165 / 215 / 270
198 / 80 / 150 / 175 / 230 / 290
199+ / 85 / 160 / 185 / 240 / 305
In order for these standards to apply, squat must be performed with thighs traveling below parallel to floor.
(www.exrx.net)
Curl-Up Test p. 136
Men / Very Poor / Poor / Average / Good / Excellent / SuperiorAge: 16-19 / Below 48 / 48-57 / 58-64 / 65-74 / 75-93 / Above 93
Women / Very Poor / Poor / Average / Good / Excellent / Superior
Age: 16-19 / Below 42 / 42-50 / 51-58 / 59-67 / 68-84 / Above 84
Push-Up and Modified Push-Up Test p.137
# of Push-UpsMen / Very Poor / Poor / Average / Good / Excellent / Superior
Age: 18-29 / Below 22 / 22-28 / 29-36 / 37-46 / 47-61 / Above 61
# of Modified Push-Ups
Women / Very Poor / Poor / Average / Good / Excellent / Superior
Age: 18-29 / Below 17 / 17-22 / 23-29 / 30-35 / 36-44 / Above 44
Sit-and-Reach Test p. 165
Men / Needs Improvement / Fair / Good / Very Good / ExcellentAge: 15-19 / Below 24 / 24-28 / 29-33 / 34-38 / Above 38
Women / Needs Improvement / Fair / Good / Very Good / Excellent
Age: 15-19 / Below 29 / 29-33 / 34-37 / 38-42 / Above 42
Range-of-Motion Assessment p. 166 – 169 (See handout)
60% 1 Repetition Max
% 1RM / Repetitions Possible, n60 / 17
70 / 12
80 / 8
90 / 5
100 / 1
sSkill-Related Fitness Charts
1. Agility & Speed (T-test): http://www.topendsports.com/testing/tests/t-test.htm
2. Balance (Stork test): http://www.topendsports.com/testing/tests/balance-stork.htm
3. Coordination (Wall ball test): http://www.topendsports.com/testing/tests/wall-catch.htm
4. Power:
· Standing Broad Jump- http://www.topendsports.com/testing/tests/longjump.htm
· Vertical Jump- http://www.topendsports.com/testing/tests/vertjump.htm
5. Reaction Time (Stick drop): http://www.topendsports.com/testing/tests/reaction-stick.htm
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