Fitness Appraisal Results Form # 1 - Section 101 -Mq Page 2
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2Fitness Appraisal Results - Section 101 –MQ - Student Analysis / Feedback
1. SUMMARY OF RESULTS:
Put your scores next to each of your "verbal comment" results for each of the following 12 test
items. Below the average? = be sure to concentrate on these items in your personal fitness
program. Any items above the average? = Fantastic!
BMI
WHR
Ranking
Ver.
Push
Curl-
Plank
Chair
Wall
Line
Ba -
Sit &
12min
run
Jump
-Ups
Ups
Dips
Squat
Jump
lance
reach
Degree
Degree
Excellent
of Risk =
of risk=
Above Avg.
Average
Below Avg.
Poor
UNDERSTANDING APPRAISAL RESULTS
2.
- Submit a typed report
1. Heart Rate:
a) An improvement in what component of fitness can lead to a decrease in resting heart rate?
2. Waist to Hip Ratio (WHR):
a) A high risk rating in WHR puts you at risk for what and why?
3. BMI:
a) How could an athlete have a high BMI even though they may have a low percentage of body fat?
b) What 3 specific lifestyle changes would you recommend to a person who needs to improve body
composition (i.e. decrease body fat level and increase muscle mass).
4. Muscular Strength: – The grip strength and vertical jump tests provide an
estimation of muscle strength
Pick one of the following muscle groups (chest / upper back or shoulders)
a) Using the FITT guidelines for strength training what would you need to do to improve the strength of
that muscle group. (provide 3 exercise examples)
5. Muscular Endurance: – The push-ups – plank – chair dips – squats provides an
estimation of muscular endurance
Pick one of the following muscle groups (abdominals / legs)
a) Using the FITT guidelines for muscle endurance training what would you need to do to improve the
muscle endurance of that muscle group. (provide 3 exercise examples)
6. Cardiovascular Endurance:
a) Calculate and identify your Heart rate Training Range.
b) At the end of the 12 minute run were you in your heart rate range?
Comment on your effort during this test.
7. Flexibility:
Identify 3 problems that may be associated with poor flexibility.
3. PERSONAL NEEDS BASED ON APPRAISAL RESULTS
a) Identify your current exercise habits and the fitness component that it develops.
b) Comment on what you should do to improve upon or maintain your present state of physical fitness
for each of the components of fitness. Use the FITT Principle to give specific training examples.
c) Comment on your overall health and give 3 specific examples of what you should do to improve upon
your present state of health.
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