How fit are you? See how you measure up Show
Ready to start a fitness program? Measure your fitness level with a few simple tests. Then use the results to set fitness goals and track your progress. By Mayo Clinic StaffYou probably have some idea of how fit you are. But knowing the specifics can help you set realistic fitness goals, monitor your progress and maintain your motivation. Once you know your starting point, you can plan where you want to go. Get started with the simple assessment below. Gather your toolsGenerally, fitness is assessed in four key areas: aerobic fitness; muscular strength and endurance; flexibility; and body composition. To do your assessment, you'll need:
You'll also need a pencil or pen and paper to record your scores as you complete each part of the assessment. You can record your scores in a notebook or journal, or save them in a spreadsheet or another electronic format. Aerobic fitness: Heart rate at rest
Checking pulse over the carotid artery Your heart rate at rest is a measure of heart health and fitness. For most adults, a healthy heart rate is 60 to 100 beats a minute. To check your pulse over your carotid artery, place your index and middle fingers on your neck to the side of your windpipe. To check your pulse at your wrist, place two fingers between the bone and the tendon over your radial artery, located on the palm side of your wrist below the thumb. When you feel your pulse, look at your watch and count the number of beats in 15 seconds. Multiply this number by 4 to get your heart rate per minute. Let's say you count 20 beats in 15 seconds. Multiply 20 by 4 for a total of 80 beats a minute. Aerobic fitness: Target heart rate zoneThe target heart rate zone is an increase in your heart rate — 50% to 85% of the maximum heart rate for your age — great enough to give your heart and lungs a good workout. Aim for 50% to 70% when you do moderately intense activities and 70% to 85% when you do vigorous activities. You can use the target heart rate zone as a guide for making sure your exercise is intense enough. If you're not reaching your target zone, you may need to increase the intensity. If you're achieving a target rate in the lower end of the target rate zone, you can set goals for gradually increasing your target. If you already exercise regularly, you can stop to check your heart rate sometimes during an aerobic workout. If you don't exercise regularly, you can do a simple test by checking your heart rate after a brisk 10-minute walk. Target heart rate zone
Aerobic fitness: Running or jogging testAnother way to assess your aerobic fitness is to time yourself on a 1.5-mile (2.4-kilometer) run or jog. The following times are generally considered indicators of a good fitness level based on age and sex. A lower time generally indicates better aerobic fitness, and a higher time suggests a need for improvement. Good fitness results based on timing of 1.5-mile run
Muscular strength and endurance: Pushup test
Measuring muscular fitness Pushups can help you measure muscular strength and endurance. If you're just starting a fitness program, do modified pushups on your knees. If you're generally fit and able to do them, do classic pushups. Follow these steps for both types:
The following counts are generally considered indicators of a good fitness level based on age and sex. If your pushup count is below the target number, the target can serve as a goal to work toward. Counts above the targets indicate better fitness. Good fitness results for pushup counts
Muscular strength and endurance: Situp testThe situp test measures the strength and endurance of your abdominal muscles. Here's how to do the test:
The following counts can generally be considered markers of a good fitness level based on age and sex. If your situp count is below the target number, the target can serve as a general goal to work toward. Counts above the targets can generally mean better fitness. However, pushup count may be a more accurate indicator of your fitness. Good fitness results for situp test
Flexibility: Sit-and-reach test
Assessing flexibility in the legs, hips and lower back The sit-and-reach test is a simple way to measure the flexibility of the back of your legs, your hips and your lower back. Here's how:
The following measurements can generally be considered indicators of good flexibility based on age and sex. If your result is below the target number, the target can indicate a goal to work toward. Measurements above the targets can mean better flexibility.
Body composition: Waist circumferenceIf your waist circumference is greater than your hips — you carry more weight above the hips — you have an increased risk of heart disease and type 2 diabetes. The risk is even greater for women with waist circumferences of 35 inches (89 centimeters) or more and for men with waist circumferences of 40 inches (102 centimeters) or more. With a cloth measuring tape, measure your waist circumference just above the hipbones. Body composition: Body mass indexYour body mass index (BMI) is a calculation that indicates whether you have a healthy amount of body fat. You can determine your BMI with a BMI table or online calculator. If you'd rather do the math yourself, divide your weight in pounds by your height in inches squared and multiply by 703. Or divide your weight in kilograms by your height in meters squared. (To determine your height in meters, divide your height in centimeters by 100.) The following BMI results demonstrate whether you are at a healthy weight. Interpretation of BMI results
Stay activeThe results of your fitness assessment can help you set goals for staying active and improving fitness outcomes. The Department of Health and Human Services recommends these exercise guidelines:
Moderate aerobic activity includes:
Vigorous aerobic activity includes:
Muscle-strengthening exercises include:
Monitor your progressKeep track of your progress in improving your fitness. Take the same measurements about six weeks after you begin an exercise program and periodically afterward. Each time you repeat your assessment, celebrate your progress and adjust your fitness goals accordingly. Share your results with your doctor or personal trainer for additional guidance. Sign up for free, and stay up to date on research advancements, health tips and current health topics, like COVID-19, plus expertise on managing health. To provide you with the most relevant and helpful information, and understand which information is
beneficial, we may combine your email and website usage information with other information we have about you. If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices. You may opt-out of email communications at any time by clicking on the
unsubscribe link in the e-mail. April 05, 2022
See more In-depth See also
. Is pushPush-ups are much more than just an upper-body exercise. They work the pecs, deltoids and triceps while strengthening the muscles of the core. On top of improved upper body definition push-ups build muscular endurance and create lean muscle mass that improves overall fitness and good health.
|
Which component of physical fitness is measured by the push up test group of answer choices?
zusammenhängende Posts
Urheberrechte © © 2024 paraquee Inc.
