The results of the Fitness Appraisal are solely for your own personal awareness and reflection.

Fitness Appraisal Results - Section 101

Refer to Chapter 10 and Video for testing instructions, verbal ratings and information.

Test Week Results Verbal Rating

(refer to norm tables doc)
Resting Heart Rate My Resting Heart Rate is
( take in am – 30 sec. x 2) bts/min
Pre-test Heart Rate (10sec. x 6) My Pre-Test Heart Rate is Your Pre-Test HR
bts/min should be < 100 bpm
MUSCLE STRENGTH / ENDURANCE / AGILITY / BALANCE
Wall Squat Total # of Seconds Held

Front Plank Total # of Seconds Held

Right Foot # of seconds Held

Balance
Left Foot # of seconds Held

Curl-Ups (1 minute) Total # of Curl-Ups

Chair Dips Total # of Chair Dips

1 min Squat Test Total # of Squats

(on bench or chair)
Side Hops (1 min.) Total # of Side Hops

Push-Ups Total # of Push-Ups

 CARDIOVASCULAR ENDURANCE Rockport walk test
1. Follow the instructions below to make sure you get the best results.
A. Make sure you are wearing good walking shoes.
B. Warm up for approx. 10 minutes before starting the test
C. Start timing as soon as your start walking using your strava app
D. Stop your strava when you have walked 1.6 km or one mile
E. Take and record your heart rate IMMEDIATELY for 15 seconds (and multiply x4 to get your bpm –
beats per minute)
2. Go to https://exrx.net/Calculators/Rockport
3. Enter the required information on the website and click “Calculate”.
4. Fill-in the information in the column to the right   .

If using a GPS app, Insert screen shot of your walk that 1 mile = 1.6 km
TIME:
shows distance (1.6 km or 1 mile) and time.
If done at Dawson enter your results  Post walk HR:

Rockport Walking
Test Rating =

Suggested Program
(colour):

what is it suggested that you do in week 4 of your suggested program?

Kilometers:

KMPH:

HR(%max):

FLEXIBILITY Enter Verbal

SIT–REACH-HOLD Rating:

Complete the Written Appraisal Assignment that Follows

Use your Vanier Physical Education Manual as a Reference.
The results of the Fitness Appraisal are solely for your own personal awareness.
For the written report, you will be evaluated on your understanding of the fitness components and the lifestyle
changes required to improve upon them.

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Part 1: UNDERSTANDING APPRAISAL RESULTS - Submit a typed report.

1. Understanding Heart Rate: (1)

Explain how an improvement in cardiovascular and muscular fitness can lead to a decrease in resting heart rate.

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2. Understanding Waist to Hip Ratio (WHR): (2)
A high risk rating in WHR puts you at risk for what and why?

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3. Understanding BMI:
a) How could an athlete have a high BMI even though they may have a low percentage of body fat? (1)
Enter Answer
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b) Identify 3 specific lifestyle changes that would you recommend to a person who needs to improve body composition
(i.e. decrease body fat level and increase muscle mass),
Explain how each lifestyle change will help to improve body composition. (6)

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4. Understanding Muscular Strength: (7)
a) Pick one of the following muscle groups: legs, upper back or shoulders:
Muscle group selected:
b) Refer to the FITT guidelines for strength training (chapter 5).
What would you need to do to improve upon the strength of the muscle group you chose?
Frequency Intensity / Time Intensity / Time Intensity /Time Type: Identify 3 specific
Which days in the week How many sets will How many reps How many exercises exercises that you will do
would you train this you do for each will you do for will you do for this for the muscle group that
muscle? (1) exercise? each exercise? muscle group? (1) you selected. (3)
(1) (1)

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5. Understanding Muscular Endurance: (7)
a) Pick one of the following muscle groups: chest, abdominals or triceps:
Muscle group selected:
b) Refer to the FITT guidelines for muscle endurance training.
What would you do to improve the endurance of the muscle group you chose?
Frequency Intensity / Time Intensity / Time Intensity /Time Type:
Which days in the week How many sets How many reps How many Identify 3 exercises for the
would you train this will you do for will you do for exercises will you muscle group that you
muscle? (1) each exercise? each exercise? do for this muscle selected. (3)
(1) (1) group? (1)

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6. Understanding Cardiovascular Endurance:
a) Calculate and identify your Heart Rate Training Range. (1)

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b) At the end of the Rockport Walk test, were you in your heart rate training range? (1)
What does this mean about the intensity of the Rockport walk test for cardiovascular training? (1))

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7. Understanding Flexibility: (3)
Identify 3 health/ physical problems that may be associated with having poor flexibility.

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Part 2: PERSONAL NEEDS BASED ON APPRAISAL RESULTS

8. a) Identify your current exercise habits and identify the fitness component that is being developed.
or
b) If you are not currently exercising, state an exercise habit that you should establish and the fitness component
that it would develop.
Be sure to include the Frequency, duration, intensity and types of activity that you are or should be engaging in.

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9. If you are already physically active, comment on what motivates you to engage in this healthy, active
lifestyle. If you are not physically active, identify 1 factor that would motivate you to engage in a healthier, more active
lifestyle. (1)

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10. Reflect on what you have learnt throughout the semester.
Taking into consideration your personal lifestyle habits, health and fitness level, identify 5 elements of healthy living
specific to your needs that you can incorporate into your present everyday life?
For each one, provide a clear example and explanation of how it will affect your personal health. (10 marks)
Element Example and explanation
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 FITNESS APPRAISAL RESULTS - SECTION 101 –MQ - STUDENT ANALYSIS / FEEDBACK
Fitness Appraisal Report Assessment Rubric – To be completed by Teacher
Part A Part B
1 /1 4. F- /1 5. F- /1 6. a /1 8. /3
2. /2 I /T- /3 I /T- /3 6. b /2 9. /1
3. a /1 T- /3 T- /3 7. /3 10. / 10
3. b /6
Teacher Comments
Form Completed correctly /3 Total =
Grammar/ language /5 / 52