Fitness Assessment

• I have always loved to workout just for the activity and because I have a love for the outdoors. I have noticed that as I got older it was harder to loose weight if I wanted to. Before my weddding 4 years ago I started to really get into starting a fitness routine that would allow me to loose about 10 pounds, but I have added those pounds back and some.  My husband and I plan to have children soon and I feel it's important to be in good health and have a wellness/fitness plan in place. I want to be healthy for this chapter in our life and for my children in the future.  This class is motivation to get back into it and enjoy getting healthy!

• My desired changes are due to a few not so great results on my fitness assessment:

I would like to change the followin areas:
1. Cardiovascular or VO2 %: I plan to incorporate a cardio class at least 3 times a week. I would also like to incorporate a short walking routine at least 2 times while at work. I want to be able to get these workouts in that will allow me to make my overall goal to be more consistent with my fitness.

2. Flexibility: I would like to change my poor flexiblity to good or excelent! I plan on incorporating at least 3 days of stretching per week. When I have my cardio classes or walk at work, I will focus on stretching after using at least 3-5 stretching excercises. I also want to incorporate a yoga class at least on the weekends. This will not only help with flexibility, but also stress relief after a hard days work.

• I think I have some work to do. I will have to use a lot of the resources from this class, online, and instagram motiviation it will all come together to meet my goal!
• After starting this class, I enrolled in zumba which was a short 2 times a week course. After completing only 1 1/2 month I lost 5 lbs! I'm so excited about this and will continue to use this as motivation - My goal was to be consistent not to loose weight...this was a plus!

Fitness test results:

BLOOD PRESSURE
RESULTS
Systolic Normal 101
Diastolic Normal 58

CARDIOVASCULAR
Cardiovascular Assessment
Protocol: Field Tests METS Achieved: 9.1
Test: 12 Minute Run/Walk Max VO2: 31.9
RANKING
Fair 31.9
35th percentile
I need to increase max VO2 to 34 ml/kg·min or a 6.6% improvement
REGULAR CARDIOVASCULAR EXERCISE CAN:
-Reduce your risk of heart disease
-Lower elevated blood pressure
-Reduce blood cholesterol
-Increase circulation and improve performance of your heart and lungs
-Help you look and feel better

STRENGTH
Strength Assessment
Bicep Strength: 43 lbs Pushups: 49
BICEP STRENGTH RANKING
Average 43
PERCENTILE RANKING
Excellent

FLEXIBILITY
Flexibility Assessment
Sit & Reach: 9.7 in
MODIFIED SIT AND REACH RANKING
Poor 9.7
STRETCHING TIPS:
The following is a good outline to follow when stretching:
-Choose at least one exercise for each of the major muscle groups (10-12 in all).
-Stretch slowly without bouncing.
-Hold each stretch just below the pain threshold for 10-60 seconds.
-Perform 2-6 repetitions for each exercise.
-For improving flexibility the routine should be performed three days each week.
-For maintaining flexibility, 1 day each week.

BODY COMPOSITION
Protocol: 3 Site Skinfold
Tricep: 17 mm Suprailiac: 28 mm Thigh: 27.5 mm
Body Weight: 138 lbs.
Lean Body Mass: 100.6 lbs.
Fat Mass: 37.4 lbs.
Basal Metabolic Rate: 1432
Body weight of 138 lbs. is made up of 100.6 lbs. of lean mass (bone,
muscle and connective tissue), and 37.4 lbs. of fat mass. BMR is the number of
calories your lean tissue uses each day.
Moderate 27.1
Moderate percent body fat range. This is slightly over your
ideal body fat which gives you a slightly higher risk for developing many serious
health problems listed above. Use exercise and good nutrition to effectively and safely
reduce your body fat. Reducing your body fat to the good range of 19.1 - 24.0 percent
will reduce your weight to 124.4 - 132.5 pounds.

BodyAge
BodyAge is 38 compared to your chronological age of 34.
Your Age 34
BodyAge 38
Obtainable BodyAge 25

RECOMMENDATIONS
Clarisa, the following are factors that will improve your BodyAge. By improving
these factors and following a well-rounded wellness program, it is possible for you to
reach a BodyAge of 25
Improving your Flexibility ranking from Poor to Average will improve your
BodyAge by 2 years.
Improving your Cardiovascular VO2 score from 31.9 to 38 will improve your
BodyAge by 4 years.
Improving your Body Composition from 27.1% to 19.09% will improve your
BodyAge by 5 years.
Improving your Strength ranking from Average to Excellent will improve your
BodyAge by 2 years