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Fitness Assessment and Training Plan

The document outlines the fitness assessment of an 18-year-old male, highlighting his baseline data in various fitness components such as cardiovascular endurance, muscular strength, and flexibility. While his overall health-related fitness is deemed good, he struggles with cardiovascular endurance, which could hinder performance in endurance activities. A training program is proposed to improve his cardiovascular fitness through various exercises and activities.

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babeleslie
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25 views3 pages

Fitness Assessment and Training Plan

The document outlines the fitness assessment of an 18-year-old male, highlighting his baseline data in various fitness components such as cardiovascular endurance, muscular strength, and flexibility. While his overall health-related fitness is deemed good, he struggles with cardiovascular endurance, which could hinder performance in endurance activities. A training program is proposed to improve his cardiovascular fitness through various exercises and activities.

Uploaded by

babeleslie
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Age :18 year old

Gender :male
Baseline data
:cardiovascular endurance :2000M 12 min
copper run test
:flexibility :48CM sit and reach
:body composition :20.9 skin fold calliper
:muscular endurance :20 set ups
:muscular strength :56.4 grip dynamic test

LIFESTYLE /CONDITION
My lifestyle is active i play football on my spare time and i also from
school to home everyday after school .

Compare baseline data with norms

Fitness Baseline Data


Health-Related Fitness Norms
Component (Sample)

12-Minute Excellent: > 2800 meters Good:


Cardiovascular
Cooper Run Test: 2400-2799 meters Fair: 2000-2399
Endurance
2000 meters(poor) meters Poor: < 2000 meters

Grip strength Excellent: > 50 kg Good: 41-50kg


Muscular
dynamic : 56.9 Average: 31-40kg Below Average:
Strength
kg(Excellent) 21-30kg

Muscular Sit ups in 1 min : Excellent: > 50 reps Good: 40-50


Endurance 20 reps Fair: 30-39 reps Poor: < 30
Fitness Baseline Data
Health-Related Fitness Norms
Component (Sample)

reps

Sit and Reach: 48 Excellent: > 34cm Good: 28-34


Flexibility
cm(excellent) cm Fair: 20-27cm Poor: < 10 cm

Body Fat
Body Excellent: 6-13% Good: 14-18%
Percentage: 20.9
Composition Average: 19-24% Poor: > 24%
%(good)

ANALYSIS

My health related fitness are good besides for cardiovascular endurance

What is the problem

My problem is with cardiovascular endurance

Why is it a problem

Low cardiovascular would mean failure to perform in activities that need


endurance

Training program
WEEK 1
DAY 1 ACTIVITY DURATIO
N
Cardiovascula
r Warm up
endurance Dynamic warm up
Jogging
High knees
Butt kicks
Arm circles 10 forward and 10 backwards
Leg swings forward And sides 10 each foot

Main activity
Plank
Lie face down then lift your body onto your toes
Keep your body in a straight line from shoulders
to head
Hold
Wall sits
Stand with your back against the wall
Slide down until your knees are 90 degrees (like
you are sitting in an invisible chair )
Hold
Suicides
Sprint to the first cone 5m touch it and return
back sprinting then continue with the next
10m ,15m ,20m,25m dc

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