EF 205 M3 Assignment of Cardiovascular Fitness

• EF 205 M3 Assignment of Cardiovascular Fitness

Assignment of Cardiovascular Fitness and Muscular Strength: A Personal Journey

• Fitness Assessment and Improvement

Cardiologists say cardiovascular exercise, combined with muscular strength, are the two most essential components of physical fitness and accomplishment in everyday life (Lucini & Pagani, 2021). This evaluation elaborates on the tangible effectiveness of these aspects, examines the related Testing protocols, and examines self-results with the partner’s average results. Moreover, it evaluates the current stage of change and compliance with the CDC model and presents the health improvement plan.

Importance of Cardiovascular Exercise and Muscular Strength

Let’s then define the activities included in the scope of cardio. Cardiovascular exercises as the name suggests are those exercises that raise your heart rate and improve circulation, hence, the goal set in the EF 205 M3 Assignment of Cardiovascular Fitness is not lost. These exercises also enhance the function of the heart and lungs, thus lowering the chances of suffering from cardiovascular-related problems such as stroke or heart attack. Furthermore, they assist in managing weight, enhance mood, and boost energy levels (Belcher et al., 2021).

The focus of the EF 205 M3 Assignment of Cardiovascular Fitness also refers to muscular strength and endurance, which are required in many activities of daily life, for injuries, and to maintain an active lifestyle. Muscle strength training of any resistance type is associated with improved muscle tone, bone density, a higher metabolism rate, and enhanced physical performance, thus, a general health state in the long run.

Testing Protocols

Several tests were coordinated to assess cardiovascular fitness and muscular strength. The Rockport 1-mile walk test measured aerobic capacity, while the YMCA 3-minute step test assessed cardiovascular endurance. Muscular strength was evaluated through the Cadence push-up and YMCA half sit-up tests. Each test followed express protocols, guaranteeing standardized measurement of fitness parts.

Personal Results and Comparison

• Cardiovascular and Strength Evaluation

In the Rockport walk test, my METs were measured at 24.97, with a VO2 max of 87.41 ml/kg/min, indicating brilliant cardiovascular fitness. The Cadence push-up test yielded a score of 101, surpassing the population average, proposing above-average chest area strength. Similarly, the YMCA half sit-up test scored 77, indicating great muscular endurance compared to peers. These results reflect a commendable fitness level, situating me favorably inside my partner (Kramer, 2020).

Current Stage of Change

Considering my current stage of change for cardiorespiratory endurance and muscular strength, I’m in the maintenance phase. Regular exercise plans have become ingrained habits, encouraging exercise consistency and facilitating progress. However, there’s space for advancement, particularly in pushing boundaries and setting new challenges to enhance fitness levels further.

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 focus is improving cardiovascular endurance and muscular strength, a vital goal of the EF 205 M3 Assignment of Cardiovascular Fitness. I will learn to incorporate various exercises into my daily routine. To achieve this or cardiovascular endurance, I’ll include stop-and-go aerobic exercises (HIIT), cycling, and swimming to further challenge my aerobic capacity, 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 conclusion, zeroing in on cardiovascular exercise and muscular strength is essential for achieving additional health and fitness. Through broad Testing and reflection, I’ve seen areas of strength and entryways for improvement. By adhering to CDC guidelines and setting unequivocal goals, I’m focused on advancing my fitness journey and realizing my maximum capacity.

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.

https://doi.org/10.1016/j.bpsc.2020.08.005

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.

https://doi.org/10.1007/978-981-15-1792-1_1

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.

https://doi.org/10.3390/ijerph18030968

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.

https://doi.org/10.3390/ijerph17010309