Personal Wellness

PersonalWellness

Universityof Missouri

KansasCity

Schoolof Nursing and Health Studies

HLSC110

PersonalWellness

FiveComponents of Health Related Fitness:

FitnessTest and Results Charts

Components of Physical Fitness

Your test results

Description

How to Incorporate in Your Life

Benefit(s)

Cardiorespiratory Fitness

77 beats per minute immediately after exercise.

The test measures the quickness ability of the heart to return to its normal rate after the exercise. The scores are age dependent and fall under various degrees. For example, my bpm was 77 in the 18-25 age bracket which is described as Excellent for a woman. The quicker that the heart will return to its normal rate, the better is the fitness (SPARKPEOPLE, 2013).

This is an exercise for measuring fitness level.

With the easily acquired set of equipment and necessary expertise, I will incorporate this exercise in my daily routine and thus it will help me in keeping track of my fitness level.

It is a motivational step that keeps a person in check of his/her progress.

Fitness is key to a healthier life. A healthier life has a high chance of improving life expectancy.

Therefore, with regular cardiorespiratory fitness exercises, body weight will be maintained and the desired results achieved.

Muscular Strength

45 push ups

This test measures the muscles’ strength.

45 push-ups for a woman is impressive and rated as Good.

For the age bracket of 18-25 years, a fit woman should register 34-48 push-ups under a duration of one minute.

The test was also modified because for a woman, the push-ups are easily and best done on knees (SPARKPEOPLE, 2013).

Since this a less involving exercise, it can be done regularly almost “anywhere” it only needs a stop watch.

The exercise is so flexible and hence easily incorporated into one’s life.

By measuring the strength and endurance in your chest, shoulders, and triceps, we can keep check of fitness level and improve on what is necessary. So, this is also a motivational approach to training besides being a health-improving exercise.

Muscular Endurance

45 push ups

This test measures the muscles’ endurance in a push-ups mode. 45 push-ups for a woman is impressive and rated as Good.

For the age bracket of 18-25 years, a fit woman should register 34-48 push-ups under a duration of one minute.

The test was also modified because for a woman, the push-ups are easily and best done on knees (SPARKPEOPLE, 2013).

Since this a less involving exercise, it can be done regularly almost “anywhere” it only needs a stop watch.

The exercise is so flexible and hence easily incorporated into one’s life.

By measuring the strength and endurance in your chest, shoulders, and triceps, we can keep check of fitness level and improve on what is necessary. So, this is also a motivational approach to training besides being a health-improving exercise.

Flexibility

20 inches

The test measures flexibility.

It is done using a yardstick and an adhesive tape. The yardstick, which is graduated with standard unit measurements, is placed between the legs. With the correct protocols of the exercise, I stretched about 20 inches.

20 inches is Above Average rating in the woman’s scale, at the age bracket of 18-25 years (YMCA 2016).

This exercise is easily done. It requires easily acquired and inexpensive material inputs. By doing it regularly, I will incorporate in my life, as an excuse for checking my fitness level.

Ultimately, the stretching exercise will improve flexibility and general fitness. Besides, it will boost the health of an individual.

Body Composition

24.5

(BMI).Body Mass Index

The BMI test measures the body fat based on weight and height of a given individual.

A software computes the inputs which are weight and height and then outputs a given number as a result. The result is the BMI.

My weight was 152 lbs and height was 5 feet 6 inches, thus the BMI was 24.5

On the standard scale, 24.5 represents normal weight which falls under the index bracket of 18.5-24.9 (Body Composition, 2016).

As long as I have access to the software program I can keep checking on my BMI.

There is also a chart that helps you look at your BMI. So, checking my BMI on a regular routine helps to maintain the test in my life.

This test helps to check on our diet and indulge in healthier lifestyles. The BMI indication will tell you if you need to change your lifestyle and exercise more often.

This is also a cheaper way to keep fit.

ReflectionPaper

Personalwellness is keen to the health of each individual. Physical wellnessshould also be a sought after objective. It is one of the pillars ofa successful lifestyle and which includes personal attention tomaintain overall health through nutrition, physical activity, sleep,and positive healthy habits. Personal wellness enables one to takecontrol of his/her general health status through making informeddecisions. Due to deliberate effort in training, wellness or fitnesscan be achieved and this is realized in terms of the quality ofhealth in mind and body. It should be sincerely noted that personalwellness is a consequence of consistent efforts and the efforts arethe deliberate inputs in exercise. Consistent and objective-basedbehaviors all lead to wellness. Personal wellness is a process.

Asseen from my FitnessTest and ResultsCharts,my general fitness is good. The components of physical wellness usedare YMCA established and hence can be used for a general population.Following the correct protocols of the tests will result to givenscores which are checked against a specific chart. Each age brackethas a given score that determines the fitness level and generalwellness. For instance, I had a score of 45 push-ups in the MuscularStrength test. In my age bracket of 18-25, that means my score isdescribed as Good (Teller,2013).

Reference

BodyComposition (2016) – BMI (Body Mass Index): Retrieved4thFeb, 2016, from http://www.sparkpeople.com/resource/fitness_articleshttp://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm

SPARKPEOPLE:Sparking Millions of People. (2013). Retrieved 4thFeb, 2016, from http://www.sparkpeople.com/resource/fitness_articles

Teller,E., Stivoric, J.M., Kasabach, C.D., Pacione, C.D., Moss, J.L., Liden,C.B. and McCormack, M.A., Bodymedia, Inc., (2013).&nbspSystemfor monitoring health, wellness and fitness.U.S. Patent 6,605,038.7

YMCA(2016). Sit-n-reach Test: Retrieved 4thFeb, 2016, from http://www.shapeup.org/fitness/assess/flex1.html

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