HWE 200 WK 2 Journal template (1)
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Nov 24, 2024
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Week 2 Journal
Physical Fitness Assessment
Luisa Santiago
Introduction to Health and Wellness
Professor
Zakiya Oraefo
June 19, 2023
1)
Explain the importance of assessing your beginning fitness level
The first step in avoiding injury and maximizing your results is taking stock of your current
fitness level. Those in the beginning stages of fitness include both exercise newbies and those
who have had a lengthy break from physical activity before starting up again. People have a
tendency to return to their previous exercise routines too quickly, which may lead to injuries and
dissatisfaction due to strained muscles and a lack of stamina. After completing the PAR Q, I
knew I was physically well enough to complete the fitness test, so I opted for Lab 3.1A, the 1.5-
Mile Run Test. My lack of awareness of mental health issues and cognitive disabilities prevented
me from considering them enough before taking the PAR Q.
No way in hell would I have let such things influence my decision to become healthy. To
proceed, I had to respond yes, but it was determined that my problem is well-controlled by
medicine and other treatments as suggested by my doctor. Starting points, prior injuries,
muscular weaknesses, and muscle imbalances were all taken into account by taking the PAR-Q
in its entirety to ensure that I was mentally and physically prepared to begin a fitness regimen.
Additionally, I can compare my current fitness level to the one I had at the beginning of my
fitness adventure using my baseline evaluation.
2)
Expound on your results from the assessment. Provide details such whether you
completed the walk or the run, the duration of the activity, and your beginning and ending
heart rate. If you are unsure of how to take your heart rate, refer to Lab 3.3 in the course
text.
I choose to take Lab 3.1A, the 1.5-mile run test, for the reasons already indicated. My 11:25-
minute run places me in the Outstanding bracket for women ages 20 to 29.
Since I am highly athletic but most obviously not a runner, I was surprised to find that my heart
rate was higher than I had anticipated throughout this run. At rest, my initial heart rate was 67
beats per minute. amid the run, my heart rate peaked at 172 beats per minute, which is about par
for the course for me amid physical exertion. My heart rate only gets this high when I do leg
weights. My typical exercise routine includes 20-40 minutes on the stair stepper at the gym or
10-15 kilometers of urban rollerblading. When compared to running, none of these activities
raises my heart rate much.
3)
Analyze how your results compare to other individuals within your age range based on
the chart in the textbook. Include your rating.
According to Table 3.3 in our textbook, my time was less than 11 minutes and 59 seconds,
earning me a "excellent" grade. Even though I'm not a runner by any stretch of the imagination,
finishing in the upper percentile for my age group gave me a great sense of accomplishment.
Time between 11:59 and 13:24 is considered good; 13:25 to 14:50 is considered acceptable;
while time above 14:50 is considered bad. It's possible that I could run a mile and a half in more
than 14 minutes and fifty seconds if I didn't exercise consistently.
4)
Explain 2 health benefits of a regular exercise program. Use the textbook as a reference
to support your answer.
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Our textbook claims that "the most significant health benefits of cardiorespiratory
fitness or a lower risk of cardiovascular disease (CVD) and increased longevity." (Powers
and Dodd, 2020) My thoughts on longevity center on our individual life expectancies and
the lengths to which we may live. But I've learned that age is only one of many possible
indicators of success. I've found that by keeping up a regular exercise routine and eating a
balanced diet, I can do cognitive and physical tasks for much longer. My body responds
well to a regimen of regular exercise, supplemented by vitamins and a nutritious diet,
which allows me to sleep less, concentrate more intently, and avoid mental and physical
triggers that used to upset me. The high levels of worry I experienced because of my
autism contributed greatly to the cardiac problems I had previously had. After I cut down
on my use of energy drinks and coffee and stuck to a workout schedule designed to
alleviate tension and anxiety, my cardiac problems improved dramatically.
5)
Summarize 2 chronic diseases that are related to a sedentary lifestyle. Use the textbook as
a reference to support your answer.
The risks of acquiring obesity, type 2 diabetes, high blood pressure, raised blood lipids,
cardiovascular disease, several malignancies, and cognitive abnormalities are all increased by
extended sitting and sedentary behavior, as stated in our textbook. (Powers and Dodd, 2020) One
of the most common health problems among people who don't make good choices is obesity.
People that are "skinny" yet otherwise unwell include some of my closest friends and family
members. My ex-boyfriend is not morbidly fat, but he does not exercise, does not have a positive
outlook on life, and lives off of fast food and sweets. Even though he seems OK on the outside,
his body is really fighting to keep him alive. Heart disease and cancer are far more likely to
strike him.
6)
Discuss how these results relate back to your physical wellness results from Week 1.
These findings are consistent with my first week's assessment of my physical health. My
overall health and fitness rating was 63 out of a possible 76 points, putting me towards the
bottom of the excellent range. There is always opportunity for growth; my running score was
nearly at the excellent low end as well.
7)
Analyze how two other dimensions of wellness are affected by physical wellness. Use the
textbook as a reference to support your answer.
Emotional and mental health are two further aspects of wellbeing that are influenced by
physical health. All aspects of life are interconnected in a web of well-being, which is why
wellness is so all-encompassing. Achieving wellness requires embracing a healthy lifestyle that
incorporates exercise, nutritious eating, emotional and spiritual equilibrium, and the
identification and elimination of bad habits. (Powers and Dodd, 2020)
References
Powers, S. K., & Dodd, S. L. (2020).Total fitness and wellness(8th ed.). https://redshelf.com
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