PERSONAL FITNESS GOALS. Each Fitness test you completed focuses on one of the 5 given areas of Health-Related Fitness to give you a holistic idea of your current state of fitness. With your test results in mind, use the given Goals Worksheet to create SPECIFIC and MEASURABLE goals for each category that reflect on the given fitness test results. Ask yourself, “What are my goals (# of push-ups, weight, time for the mile run, and etcetera)?” Cardiovascular Endurance The ability to exercise the entire body for long periods of time. It requires a strong heart, healthy lungs, and clear blood vessels to supply the body with oxygen. Activities to improve fitness in this area include running, swimming and aerobic dance. A person should do the activity continuously for a minimum of 20 minutes within their target heart rate zone. Endurance/cardiovascular activity should be done a minimum of 3 days per week. Every other day is preferable. The mile or the pacer will measure fitness testing in this area. Muscular Strength The amount of force you can exert with your muscles. It is often measured by how much weight you can lift. People with strength have fewer problems with backaches and can carry out their daily tasks efficiently. Examples of muscular strength include: push-ups, lifting heavy weights with few repetitions, and pull-ups. Fitness testing is measured by doing push-ups. Muscular Endurance The ability to use the muscles, which are attached to the bones, many times without getting tired. People with good muscular endurance are likely to have better posture, have fewer back problems, and resist fatigue better than people who lack muscular endurance. You can improve muscular endurance by lifting weights with many repetitions or doing sit-ups. Measuring the number of sit-ups done correctly is used for fitness testing. Flexibility The ability to use your joints fully. You are flexible when the muscles are long enough and the joints are free enough to allow movement. People with good flexibility have fewer sore and injured muscles. Stretching before and after activities will help to improve flexibility. The sit-and-reach and the trunk lift are two tests used to measure flexibility. Body Composition The percentage (ratio) of body weight that is fat in comparison to other body tissue, such as bone and muscle. People who have a high percentage of fat are more likely to be ill and have a higher death rate than lean people. Exercise and eating the right foods in the proper amounts can improve ...
