Individual Sports

Assignment 1.1
Fitness Assessment, Analysis, & Goals
Name:
Date of Assessment:

Part A: Answer the questions that follow.

1. What is your age?

15
2. What is your gender?
Female
3. What is your current weight? If you don’t have access to a scale, provide your
best estimate or describe your body type.

4. Which statement below best describes your current fitness level? Indicate with
an X.
I am currently fairly inactive.
I get occasional physical activity at school, work, or home, but don’t make an
extra effort to exercise.
I don’t have a regular exercise routine, but I do a lot of physical activities with my
friends (i.e. bike riding, rollerblading, sports, etc).
I make an effort to exercise 2-3 times per week.
x I have a regular exercise routine; I generally exercise 4-7 days per week.
Other (Explain):

5. If you already participate in regular or somewhat regular physical activities,

what types of activities do you do?

6. Do you have any health problems or other circumstances that may affect your
ability to exercise in this course? If yes, explain.

Part B: (15 points total – 1 point for all Assessment Scores, 1 point each Analysis & Goal)

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Individual Sports

1. Assessment Score: Complete each fitness test as outlined in the lesson. Because you will
probably not be next to your computer when taking the assessment, please print this off and
record your scores with a pen or pencil. When you have completed your assessment,
record your scores in the course assignment to be submitted.
2. Analysis: Refer to the ‘Analyzing Fitness Scores’ document to determine which category
your score belongs in. Type in the category name in the table.
3. End of Semester Goal: Determine where you would like to be by the end of the semester.
Type the numerical goal you would like to achieve by the end of the semester. Make sure
this is a number you are able and willing to work toward.
Pre-Analysis
Fitness Pre-Assessment Below Target End of
Type of Score Target Fitness Level
Test Score Need Improvement
Semester Goal
Health Risk
RIGHT LEG
Number reached
Sit-and- (9 in. = toe level)
Reach LEFT LEG
Number reached
(9 in. = toe level)
Number
Partial
completed
Curl-Ups correctly on pace
Number of
Trunk Lift inches lifted off
the floor
Number
Push Ups completed
correctly on pace
Mile Time min : sec n/a
Aerobic
Capacity Number n/a
(VO2 Max)
BMI Number
*Note: Visit VO2Max Calculator to calculate your Aerobic Capacity and BMI scores.
Below Target – Check with a doctor to determine the level of health risk and action to take.
Target Fitness Level – Healthy level for your gender and age
Need Improvement – Attention should be given to this component to improve your fitness
level.
At Risk – Risk of health issues. Action should be taken to improve this component of fitness.
*Note: Be sure to keep your Fitness Assessment scores in an accessible place. You will be referring
back to your scores in the next section and at the end of the course.

Verification: By signing my name below, I verify that I did complete the fitness
assessment as outlined in the Fitness Assessment lesson, and the scores listed above
are accurate.

X .
(Sign/Type Name to Verify)

Part C: Answer the questions that follow. (5 points total)

© Carone Fitness 2015
Individual Sports

1. Which area was your strongest? (1/2 point)

2. In what areas do you “need improvement”? (1/2 point)

3. On a scale of 1-10 (1 being poor, 10 being excellent) how would you rate your current
overall level of physical fitness? (1/2 point)

4. Based on your fitness assessment and your current level of activity, which of the
following statements best describes your situation. Indicate with an X.
(1/2 point)
Because I have been previously inactive and/or have a low level of fitness, I
need to start with lower intensity exercises and shorter workout sessions and
build up slowly.
Although I have been getting occasional exercise, I can improve my current
fitness level by establishing a regular exercise routine that includes cardio,
strength, and stretching.
I currently exercise a few times a week, but will make an effort to include
elements of cardio, strength training, and stretching to increase my overall fitness
level.
I have an established exercise routine that includes elements of cardio, strength
training, and stretching. I will continue with my current program.
Other (Explain):

5. Create THREE additional fitness goals that you would like to work on throughout the
semester. (1 point each)
Goal #1:

Goal #2:

Goal #3:

© Carone Fitness 2015