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PHED 1146 Assignment 2

An essay over the dangers of fentanyl.

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7 views

PHED 1146 Assignment 2

An essay over the dangers of fentanyl.

Uploaded by

karlyg120
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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PHED 1146 Assignment #1 – Fitness Test

For this assignment, you are going to measure your fitness level in 4 areas:

 Cardiovascular
 Balance
 Flexibility
 Strength

Please use the worksheet provided on the second page to submit your results.

Fitness Assessment Results Table


Record the results from each test listed below in the table below in the “Your Results” column. Each section provides
information on how to interpret your results. Each section also provides an interpretation of your fitness level based on
those results. Record your fitness level in the “Your Fitness Level” column. Save this document to your local computer.
Submit the document as an attachment to the assignment within Blackboard.

Test Your Results Your Fitness Level


The Step Test

The One-Legged Balance Test

The Sit-and-Reach Test

The Sit-Up Test

Part I: Cardiovascular
The Step Test: To perform the test, you need a 12-inch-high step and someone to time you. Step on the block with your
right foot and then with your left so that you're standing on the step, facing forward. Reverse, going down with your
right foot and then your left. Repeat this process at a consistent pace for three minutes. Rest in a chair for one minute.
Then, take your pulse for six seconds and multiply that number by 10 to determine your heart rate for one minute.

The results will vary depending on your age and gender. For men ages 18 to 25, a 60-second pulse rate between 85 and
100 is average to above average; 84 or less is good to excellent, while 101 or higher is fair to poor. For men ages 46 to
55, a pulse rate of 93 or lower is good to excellent, while 113 or higher is fair to poor.

For women ages 18 to 25, a 60-second pulse rate of between 94 and 110 is average to above average; 93 or lower is
good to excellent, while 111 or higher is fair to poor. For women ages 46 to 55, a pulse rate of 101 or less is good to
excellent, while 125 or higher is fair to poor.

Part II: Balance


The One-Legged Balance Test: Take off your shoes and socks and stand on a hard surface. Ask someone to time you.
Close your eyes and lift one foot about six inches from the floor. Bend your knee and place your foot against the leg
you're standing on (if you're right-handed, lift your left foot; if you're left-handed, lift your right foot). See how long you
can hold this position.

Do the test three times and average your times. You should be able to hold your balance for 30 seconds or more if
you're 30 or younger. As you get older, it's normal for your time to go down.

Part III: Flexibility


The Sit-and-Reach Test: Start by stretching your legs: Lie on your back and lift your right leg toward your chest and hold
for 10 to 30 seconds. You can grab your thigh to get your leg closer to your chest. Repeat with your other leg. Then
stretch your trunk: Sit up and stretch your legs out in front of you; bend your left leg at the knee so that your foot
touches your right thigh, and then run your hands down your outstretched leg. Repeat on the other side. After a couple
of stretches, take a brisk walk for one to three minutes.

Place a yardstick on the floor. With a piece of masking tape, mark the 15-inch spot. Sit on the floor with the yardstick
between your legs. Your legs should extend straight with your toes pointing toward the ceiling and your heels at the 14-
inch line mark, with your feet about a foot apart. Reach forward with both hands along the stick and see how far along it
your fingertips reach. Repeat three times with five seconds of rest between each stretch. Write down the longest
measurement. (The goal is to reach your heels.)

Part IV: Strength


The Sit-Up Test: Lie down on the floor and have someone time you. Count how many sit-ups you can do in 60 seconds.
This drill will give you an idea of your core strength — the strength of your abdominal and hip flexor muscles.

Results will vary depending on your age and gender. The younger you are, the more you should be able to do.

For men ages 18 to 25, any number over 49 is excellent; 35 to 38 is average. For men over 65, any number over 28 is
excellent; 15 to 18 is average.

For women ages 18 to 25, any number over 43 is excellent; 29 to 32 is average. For women over 65, 23 is excellent, and
11 to 13 is average.

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