Self-Evaluation
There are several ways you can evaluate yourself in a variety of ways within the notion of fitness and wellness.
in terms of fitness you can measure things such as muscular strength and endurance, cardiovascular endurance, flexibility, and body composition. Most of these topics have their own chapters.
in terms of fitness you can measure things such as muscular strength and endurance, cardiovascular endurance, flexibility, and body composition. Most of these topics have their own chapters.
Aerobic Tests Requires exercising on a treadmill or an exercise machine at a somewhat hard pace for 5 minutes. This test is suitable for people of all ages, who are in very good physical condition (no risk factors or signs or symptoms of disease). It is a very easy test to implement with very little calculation required. This test has not been validated by research, but appears scientifically sound. Procedure Walk, jog or run on a treadmill at what you feel is a somewhat hard pace for 5 minutes (record MPH). You must keep the somewhat hard pace up for five minutes, don't count the warm up towards the somewhat hard pace. This test works best if you're experienced using a treadmill. The other option is to use an exercise machine (bike, climber, elliptical) that displays a MET value on its console. Find a cadence on the machine that feels somewhat hard which you can sustain for 5 minutes. The somewhat hard pace corresponds to a 13 on a RPE chart (see RPE chart). This test is suitable for people in good physical condition who exercise regularly (no risk factors or signs or symptoms of disease). Measure heart rate and rating of perceived exertion at end of test and record. Make sure you warm up before and cool down after the test for several minutes. Estimated VO2 max=(MET) x 1.35 x 3.5 |