PHYSICAL EDUCATION

FITNESS ASSESSMENT: 30%

DUE: February 20, 2024 at noon, 12h

Course title: Physical Activity and Health

Course No.: 109-101-AS, group 22
Teacher: Samantha Haas
Session: WINTER 2024

Name: Rutayisire Lucien Student ID: 2230340

Date: February 08, 2024 Results: 16 / 20 = 80%

STATE OF THE COMPETENCY

To analyse physical activity from the standpoint of lifestyle behaviors that promote health.
EVALUATED ELEMENT OF COMPETENCY
To recognize needs, abilities and motivational factors with respect to regular and sufficient physical activity.
INSTRUCTIONS
1- On your own or with a partner, complete each test for each fitness category: body composition,
cardiovascular endurance, muscle strength and endurance, flexibility, and record your results in the
third column.
2- Consult the charts (in Ebook or video) and write down the rating to each of the tests on the evaluation
sheet, in the fourth column.
3- In the goals section, choose a specific, measurable and time-based goal, and two different exercises
you can do to achieve that goal, for each fitness category. Specify the variables of the exercises
(intensity, frequency, duration, progression). Choose a different goal for each fitness category.

You are graded according to the appropriate completion of the entire assignment: the results section (8 pts)
AND the goals section (12 pts). The quality of written language is evaluated and a penalty of up to 10% can be
imposed. Plagiarism is forbidden and results in a grade of zero.
Evaluation total on 20 points = 30% of course grade.
** Please submit as a Word file attached in a MIO or paper copy. No photos, scans or other file formats
are permitted or graded.
 RATING
COMPONENT OF NAME OF PERSONAL (consult the charts, p.
FITNESS ASSESSMENT RESULTS 145-57 in Ebook)

BODY MASS INDEX Weight (kg): 72 Moderate

Height (m): 172
1
BODY BMI: # 24
COMPOSITION
WAIST CIRCUMFERENCE Risk level:
2 Moderate
cm: 104

THREE MINUTE Pulse for 30 sec: Cardio level:

CARDIOVASCULAR
3 STEP TEST 41-42 Weak
ENDURANCE

TRUNK FLEXION Describe position Level of flexibility:

(Sit and reach at the wall) obtained: ??
4 How far did you reach?

STANDING Describe position Level of flexibility:

FLEXIBILITY SHOULDER FLEXION obtained: R: High
(Hands touch behind) R: Fingers slide over
each other
5 L: Fingers slide over
each other ??
L: Fingers slide over
each other

PUSH-UP TEST Total # in 60 sec: Level of musc

On toes or knees 20 endurance:
6 Weak
(upper body)

MUSCULAR
STRENGTH CURL UP TEST Total # in 60 sec: Level of musc
AND ENDURANCE (abdominal region) 40 endurance:
Weak
7

CHAIR TEST Total duration: Level of musc

(lower body) 32 endurance:
8
Weak
 Goals Section

Section 1- Body Composition

« SMART goal »: Specific (what), Measurable (how much), Target date (for when)

I aim to perform 30 push-ups in 60 seconds. = This is a strength goal, incorrect category. What body
composition goal do you want to achieve?
I will track my progress monthly by recording the number of push-ups I can do in 60 seconds.
I will gradually build my muscle endurance through regular strength training and push-up practice.
Improving my muscle endurance aligns with my goal of enhancing overall physical fitness and strength.
I will accomplish this goal within the next 3 months.

Exercise 1 Exercise 2

Specific exercise : 1 minute Push-Ups Specific exercise : 1 minute partial curl up

Intensity/level: Intermediate Intensity/level : intermediate

Duration in min. : 1 Duration in min. : 1

Frequency/week : 4 Frequency/week : 5

Progression (what fitness variable you can change to keep Progression:

improving) :
3 more curl ups every day up to 74 curl ups a
minute
1 more push up every exercise until I reach 38 push ups a
minute
 Section 2- Cardiovascular Endurance
« SMART goal » : Specific (what), Measurable (how much), Target date (for when)

I aim to achieve a score of 41 on the 3-minute step test. This is your score above, so need to create a
new goal if you want to improve, otherwise state this goal as “I want to maintain my score of 41...”
I will measure my progress by regularly performing the 3-minute step test and tracking my scores.
I will gradually increase my cardiovascular endurance through consistent exercise and training.
Improving my cardiovascular health is important for overall well-being, and achieving this goal will
contribute to that.
I will accomplish this goal within 3 months from now.

Exercise 1 Exercise 2

Specific exercise : 3 minute step test Specific exercise : BEEP test

Intensity/level/ : High Intensity/level : high

Duration in min. : 3 minutes Duration in min. : 22

Frequency/week : 4 Frequency/week :2

Progression (what fitness variable you can change to Progression :

keep improving) :

Number of steps taken More steps in less time so increase speed?

Please explain how you will progress this variable
Ex: increase # steps to do more in the same duration...
or incr duration or frequency for ex.
 Section 3- Muscle Strength and Endurance
« SMART goal » : Specific (what), Measurable (how much), Target date (for when)

I want to increase my muscle strength.

I want to double the amount of select exercises I can do such as? For ex: I can do 10 push-ups and I
want to be able to do 20... Or I want to double my wall-sit time from 32 to 64 seconds...
I want to increase my strength and endurance by getting better at select exercises
Improving muscle strength is important to maintain a healthy lifestyle
I want to achieve this in 3 months time

Exercise 1 Exercise 2

Specific exercise : The wall sit Specific exercise : Muscle power evaluation
test what exercise is this? There are several
Intensity/level/weight : Intermediate tests

Repetitions : 2 Intensity/level/weight : Intermediate

Frequency/week : 3 Repetitions : 20

Progression (what fitness variable you can change to Frequency/week : 6

keep improving):
The amount of time I can handle = is this a goal or
progression?
Ex: incr the seconds gradually every day
Progression:
The height I can jump = is this a goal? Please
explain how you will progress one variable of
this ex.
Ex: add more reps, vary the intensity, etc.
 Section 4- Flexibility
« SMART goal » : Specific (what), Measurable (how much), Target date (for when)

I want to have high body mobility.

I will track my mobility according to how I do on mobility exercises. Letter M here is “high”
I will gradually build flexibility by getting better at exercises.
Improving my mobility is vital to keep me feeling healthy and avoid early onset joint problems
I want to do this over a 3 month period

Exercise 1 Exercise 2

Specific exercise : Sit and reach test
Intensity/level: low
Duration in min. : 20 minutes Pretty long for one
position
Specific exercise : Standing shoulder flexibility
test
Intensity/level: low
Duration in min. : 10 same comment as ex 1

Frequency/week : 7 Frequency/week : 7

Progression (what fitness variable you can change to Progression:

keep improving):
How close are my fingers to touching each other
How close my palms are to touching the wall = do you = this is the goal
mean try to reach further thus vary intensity? What can you progress here?