Assignment of Cardiovascular Fitness and Muscular Strength: A Personal Journey
Fitness Assessment and Improvement
Cardiologists have pointed out that cardiovascular exercising and muscular turbines stand as the two most important components of physical fitness and work productivity in everyday life (Lucini & Pagani, 2021). This critique explains how these aspects perform effectiveness, investigates the associated testing procedures, and evaluates self-assessments with the mean results of the participants. In addition, it analyzes the current degree of change and adherence of the CDC framework, and offers the health improvement design.
Importance of Cardiovascular Exercise and Muscular Strength
Let’s then outline the activities blanketed inside the scope of cardio. As the term indicates, cardiovascular sports are activities that elevate heart rate and enhance the level of physical activity. Therefore, the focus set forth in the EF 205 M3 task of Cardiovascular health is not in vain. They also improve the functioning of the heart and lungs, thereby minimizing the risk an individual stand suffering from cardiovascular system-related ailments such as stroke or heart attack. In addition, they aid in weight management, enhance mood, and increase energy levels (Belcher et al., 2021).
The focus of the EF 205 M3 project of cardiovascular fitness also speaks about some level of muscular strength and endurance which is essential in many types of daily activities, for work injuries, and for those who have an active lifestyle. Any form of resistance training to enhance muscle strength is associated with improved muscle tone, bone density, increased metabolic rate, and physical performance, and so, an individual’s general health status better.
Testing Protocols
A series of tests were conducted to determine the parameters of the cardiovascular system and muscular strength. The Rockport one-mile walk test was used to estimate aerobic capacity, while the YMCA three-minute step test was used to measure cardiovascular endurance. Muscular strength was measured by Cadence push-ups and YMCA half sit-ups. Each test had objective criteria that needed to be met in order to guarantee the accurate assessment of multiple parts of fitness.
Personal Results and Comparison
Cardiovascular and Strength Evaluation
During the Rockport Walk test, my METs were assessed at 24.97, with a VO2 max of 87.41 ml/kg/min, which signifies excellent cardiovascular fitness. The Cadence push-up test results were 101, which was above the population norm, showing commendable strength in the chest region. In addition, the YMCA half sit-up test resulted in a score of 77 which is above average when comparing peers, but still very good in terms of muscular endurance. these results showcase a good level of fitness, positioning me well among my peers (Kramer, 2020).
Current Stage of Change
Taking into account my current stage of change with regard to cardiorepiratory endurance and muscular strength, I am in the maintenance stage. Performing physical activities regularly has become a habit, which helps in sustaining the changes made and further improving them. However, further progress can be made, especially in terms of intensity and setting new goals to increase fitness levels.
Adherence to CDC Guidelines
My current cardiovascular activity level and muscle-strengthening program align with CDC guidelines for physical activity. An organized fitness plan meets the proposed 150 minutes of moderate-power aerobic exercise each week, enhanced with muscle-strengthening activities on at least two days. Adherence to this plan is crucial for reaping the health benefits associated with regular exercise (Pasek et al., 2020).
Goals for Improvement
Cardiovascular and Strength Goals
My cognizance is improving cardiovascular endurance and muscular electricity, a critical purpose of the EF 205 M3 venture of Cardiovascular fitness. i can learn how to comprise various exercises into my daily recurring. To acquire this or cardiovascular patience, I’ll consist of:
- Stop-and-go aerobic exercises (HIIT).
- Cycling.
- Swimming to challenge my aerobic capacity further, as highlighted in the EF 205 M3 Assignment of Cardiovascular Fitness.
Additionally, I’ll integrate plyometric and resistance training exercises to target different muscle groups, promoting overall strength and endurance gains.
Conclusion
In give up, zeroing in on cardiovascular exercise and muscular power is essential for attaining extra health and health. via extensive trying out and reflected photo, I’ve visible areas of electricity and entryways for development. through adhering to CDC guidelines and putting unequivocal goals, I’m focused on advancing my fitness adventure and understanding my most functionality.
References
Belcher, B. R., Zink, J., Azad, A., Campbell, C. E., Chakravartti, S. P., & Herting, M. M. (2021). The Roles of Physical Activity, Exercise, and Fitness in Promoting Resilience During Adolescence: Effects on Mental Well-Being and Brain Development. Biological Psychiatry: Cognitive Neuroscience and Neuroimaging, 6(2), 225–237.
Kramer, A. (2020). An Overview of the Beneficial Effects of Exercise on Health and Performance. In J. Xiao (Ed.), Physical Exercise for Human Health (pp. 3–22). Springer.
Lucini, D., & Pagani, M. (2021). Exercise Prescription to Foster Health and Well-Being: A Behavioral Approach to Transform Barriers into Opportunities. International Journal of Environmental Research and Public Health, 18(3), Article 3.
Pasek, M., Szark-Eckardt, M., Wilk, B., Zuzda, J., Żukowska, H., Opanowska, M., Kuska, M., Dróżdż, R., Kuśmierczyk, M., Sakłak, W., & Kupcewicz, E. (2020). Physical Fitness as Part of the Health and Well-Being of Students Participating in Physical Education Lessons Indoors and Outdoors. International Journal of Environmental Research and Public Health, 17(1), Article 1.