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Final Project Hpe 360
Final Project Hpe 360
Final Project Hpe 360
Resting measurements:
Blood pressure:_________mmHg/_________mmHg Heart rate:____________ bpm
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Health related components of fitness tests
Body composition: skinfold assessment
I chose this test to measure body composition because BMI is very inaccurate to get a picture of
the participant’s composition. Furthermore, skin fold assessments measure subcutaneous fat
composition, rather than visceral. Because my participant is already considered “healthy,” she
has limited visceral fat, and so creates more of an accurate depiction of body composition. In
addition, this way we can make sure she maintains a lean body composition at different
measurement points throughout the program.
Muscular strength: push-up test
Push-ups completed:_______________
Fitness category:___________________
I chose the push-up test for muscular strength because the participant wants to gain muscle and
be stronger in her chest. This way, we have created a baseline for my participant to improve on
Percentile:_________________
I chose the Canadian partial curl-up test to analyze muscular endurance because the core muscles
hold up the body, and so is a good indicator of muscular endurance. Furthermore, my participant
wants to maintain lean muscle and be overall fit, and so strengthening her core will allow her to
Attempt 1
Attempt 2
Best score
I chose this test because my participant wants to maintain flexibility while growing her chest
muscles (pectoralis major and minor, etc.). The upper body flexibility test will ensure she keeps
flexibility and mobility in her chest and arms while still getting stronger and growing muscle
mass in her chest.
Cardiorespiratory fitness: Modified Astrand Rhyming test
I chose to do the modified Astrand rhyming test because it is a relatively accurate sub-max test to
measure my participant’s VO2 max. VO2 max is an accurate way to measure cardiorespiratory
fitness because it measures the amount of oxygen that one’s heart consumes, indicating how
healthy the heart is. My participant wants to have healthy cardiorespiratory fitness, and so
measurikng and improving her VO2 max is a good way to improve her heart health.
According to ACSM guidelines for body composition, her fitness category is fair at the 40th
percentile. I think that by growing muscle mass, especially in her chest, and completing aerobic
activity, she will burn fat and lower her body fat percentage. In addition, she has excellent
muscular strength, but we can still further improve her muscular strength. Moving forward, we
can still build muscle in her chest with exercises like bench press and chest flies, and we can
measure her progress by comparing a push up test with her baseline value. Furthermore, she is in
the 75th percentile of women her age for muscular endurance. We can improve this by completing
strengthening exercises, especially weighted, for longer periods of time to improve her muscular
endurance throughout her body. Although there are no ACSM guidelines for upper body
flexibility, I believe that we can, and should, increase her upper body flexibility by performing
static and dynamic stretches throughout the program. This way, she can grow her muscles
55th percentile for cardiorespiratory, and so is in the fair fitness category. Moving forward, I
believe that we need to increase her cardiorespiratory fitness by performing aerobic exercises.
This way, we meet her goals of burning fat to maintain lean muscle and we improve her
cardiorespiratory fitness. Also, I think improving her muscular endurance with weighted
exercises for longer periods of time will further her cardiorespiratory fitness as well.