Ms Cooper-health + fitness report

Unit 7 Fitness Testing

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Introduction

Over the past couple of months we have been working together to complete health and fitness tests to gather data and results about you’re overall lifestyle. On Thursday 7th November you completed a series of Health Assessments and on Thursday 9th January you completed a series of Fitness Tests.

This report is going to consist of the following points.

· Your results and how they compared to normative data

· Your strengths

· Improvements we recommend which will improve your lifestyle – including resources such as technology and your personal program.

· Your PAR-Q results

Once you have read this report you are going to understand the changes you are going to need to make in order to improve and reach a healthier level of lifestyle.


Health Testing results, normative data and suggested improvements


Below is a table of all the results that Ms. cooper got for her health-screening test. I have compared all the results to normative data and written what Ms. cooper has achieved in the normative data column.

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Suggested improvement ideas For Health Testing

Blood Pressure

How can I improve my blood pressure?

Ms. Cooper’s blood pressure was good however there is always room of improvement. Keeping salt and alcohol consumption to a minimum. Eating more fruits and vegetables will help improve your blood pressure. Exercise is also a great way to lower your blood pressure.

Salt

Too much salt makes your body “hold” or retain a lot of water to much water in your body can raise your blood pressure.

By reading the food label, you can see if a food is low, medium or high in salt (do not confuse with sodium, see below):

· Low: 0.3 salt of less per 100g of food- eat plenty of this

· Medium: 0.3 to 1.5 salt per 100g of food –eat small amounts occasionally

· High: 1.5g salt of more per 100g of food- Avoid these completely

(http://www.bloodpressureuk.org)

Alcohol

Drinking to much alcohol raises your blood pressure. This is because it contains lots of calories, slowly making you gain weight. The weekly recommended units of alcohol for women are 14 units. The table below will help you work put exactly how much alcohol you are consuming.

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Exercise


After researching and investigation the http://www.bloodpressureuk.org I found a table that stats any person within the selected ranges such as Ms. cooper may participate in any intensity of exercise to keep and improve on there blood pressure. Exercise helps to improve blood pressure because exercise makes your heart stronger there for making it easier for your heart to pump blood around the body.

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Body mass index (BMI)


How can I improve my BMI?

Ms. Cooper’s results showed that her BMI was good. She was within her height and weight for her age however like everything there is room for improvement. The BMI that was taken at the Motions Fitness was not as accurate as it could have been as we only tested height and weight. For a more accurate reading we should have taking in to consideration her bone density, water volume, fat and muscle ratio. With this information I could say what exercise and diet plan Ms. Cooper could follow to reach her maximum potential. However because I do not have this I have to go on the information below.

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As you can see form the BMI index above Ms. cooper is with in the “healthy weight” section. However it is not in the middle. Ms. Cooper’s arrow is towards the “underweight side of the measuring tap. To improve this score Ms. Cooper must gain weight. However because my BMI test has not shown her fat, water, bone and muscle density I cannot specifically say how Ms. Cooper should best GAIN weight.

As you can see form the BMI index above Ms. cooper is with in the “healthy weight” section. However it is not in the middle. Ms. Cooper’s arrow is towards the “underweight side of the measuring tap. To improve this score Ms. Cooper must gain weight. However because my BMI test has not shown her fat, water, bone and muscle density I cannot specifically say how Ms. Cooper should best GAIN weight.


Spirometer test (Lung Function)

The spirometer test is measuring how much air you can blow out your lungs in one full exhale. The spirometer measures in milliliters. Ms. Coopers results for this test where average to above average. To improve on this test Ms. Cooper needs to build her over all lung capacity. This is a hard thing to improve as some people have lager lungs and some people have small lungs. However the best way to improve this is through excises.


Physical Exercise

By working your body to its maximum capacity for around 30 min each day. By doing this you are working your lungs very hard. Types of exercise that do this best are swimming, aerobic and cardiovascular exercise.

Overall Ms. Cooper’s health is very good. She has a healthy blood pressure and an almost perfect BMI result. He spirometer reading was above average. How ever if I where to give any further suggestion on how Ms. cooper could better improve he health it would be to higher her BMI. Ms. cooper is not too skinny however it would be better is her BMI was more towards the middle of the scale. This can be done my gaining more weight in fat and or muscle.


Fitness Testing results, normative data and suggested improvements

Below is a table of all the results that Ms. cooper got for her fitness testing tests I have compared all the results to normative data and written what Ms. cooper has achieved in the normative data column.

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Suggested improvement ideas For Fitness Testing

Flexibility test

Ms. Cooper scored above average for this test. From my par Q I gathered the information that she very much enjoys yoga, and attends classes for this. So I cannot suggest any major improvement however I can suggest some other types of yoga. For example hot yoga.

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Hot yoga

What is hot yoga and how can it improve flexibility?

A Hot Yoga session lasts for 90 minutes, and you have to perform a series of 26 asanas during the session. The temperature is around 105° Fahrenheit. The high temperature will make your muscles and joints more flexible, and it enables you to maintain difficult poses for longer periods of time.

Sit up and Push up test.

Ms. Cooper performed average to below average for this test. To improve this test there are a couple of Smart phone and android apps that can be used. (Suggestions page) But the best way to improve this is to burn fat into muscle in your core, arms and upper body.

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One rep max

This is a hard test to score high in as many people do not do the type of training needed to build this are. To score average to excellent in this test someone needs to be bench-pressing their whole body weight and more. Ms. Cooper did not achieve this. However there are some ways that this can be improved. One of the most common ways to improve your Muscular strength is by TRX.

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What is TRX?

TRX or suspension training came from a Navy SEALs, Suspension Training bodyweight exercise develops strength, balance, flexibility and core stability simultaneously.


How does it work?

TRX requires the use of the TRX Suspension Trainer, a highly portable performances training tool that leverages gravity and the user’s body weight to complete 100s of exercises.

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12 min Cooper run.

This was the test that Ms. Cooper wishes to improve the most as she enjoys running. Her scores for this was average leaving room for improvement. Listed on the “suggestions page” I have listed a variety of running watches and bands. The 12 min cooper run is an aerobic endurance test.


How can I improve my aerobic endurance?

The best type of exercise for improving your aerobic endurance is exercise that sustains your heart rate for prolonged periods of time. For example 45 to and hour of biking, swimming and running is perfect as long as your heart rate is being raised for around 15-20 min at a time.

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30meter sprint.

The 30-meter sprint is working on speed and goes hand in hand with your aerobic endurance. The better your aerobic endurance the easier you will find it to work on your speed.


What training can I do to improve this?

Interval training is the best type of training for speed. Interval training involves a series of low to high intensity exercises within a workout. For example a high intensity sport with a high recovery time.

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Vertical jump

Because Ms. Cooper wants to improve her running the best type of training is power. This will also improve her vertical jump score that came out as average.


Strength training and plyometric training (jump training)

Strength training in your legs is a great way to improve your results on this test. Squats and leg lifts will help greatly. Strength training helps you get fitter leaner and stronger. There is also the option of plyometric training. Plyometric training is having your muscles use a lot of energy in a short period of time. This means your muscles are expanding and contracting is short “explosive” periods of time increasing your power and strength.

Suggestions for Running

Fitbit (ONE)

Price £ 74.99 $ 953.72

There are 3 different types of fitbits Flex, THE ONE and zip. All of which are good. HOWEVER for you (Ms. Cooper) I would suggest THE ONE It tracks your sleeping habits so you know exactly how many hours of sleep you are getting a night and gently vibrates waking you up instead of your partner. It also has like the Nike fuel band a smart phone AND online tracker. The fitbit ONE also tracks steps, distance, calories burned and the amount of floors you climb.


Nike fuel band

Price £ 129 $ 1,640

The universal way of measuring the Nike fuel band tracks your activity throughout the day, the intensity of your workouts. The band can be connected to you smart phone so you can receive notifications.


Garmin watch (Forerunner 620)

Price £ 329.99 $ 4,196

This is the most expensive out of the three bands however it also has the most to offer. It is a touch screen GPS running watch that calculates your recovery time and VO2 max estimate (VO2 max is the maximum or optimum rate at which the heart, lungs, and muscles can effectively use oxygen during exercise). By logging your watch online you are free to see other peoples training plans and running routs giving you the chance to find friends online and compete against each other.

You’re PAR Q Results

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Below are the results to Ms. coopers PARQ test. There was nothing that raised any concern apart from mild asthma. I ask Ms. cooper if this has a large affect on her sport and she said no. She said that she has a subscribed inhaler and that today’s exercise would not cause any problems. If they would have she said she had her inhaler with her at school.

Overall the tests went well and my pre performance PARQ showed that Ms. Cooper was fit enough to par take it also high lighted any health problems she may have. Concluding that my PARQ was accurate and successful.

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