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

Fitness Appraisal Results - Section 101

Name: Leonardo Kobaytai
Teacher: Ms.Amanda Sara Horton
Class: sect.00043

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

Test Week Results Verbal Rating

(refer to Chapter 10)
Resting Heart Rate My Resting Heart Rate is
( take in am – 30 sec. x 2) 69 bts/min Above average
Pre-test Heart Rate (10sec. x 6) My Pre=Test Heart Rate is Your Pre-Test HR
81 bts/min should be < 100 bpm
BODY COMPOSITION
Personal Measurements Height (cm) Weight (kg) Waist (cm) Hip (cm)
Record here if you like 93 109
188 94
Body Mass Index BMI = 26
Find your Ht and Wt then refer What is your healthy weight range for your height? Overweight
to the BMI chart. 188 to 86.4
Waist to Hip Ratio
Waist ÷ Hip = Good
Waist ÷ Hip = WHR 0.86
Waist to Height Ratio = WHtR Waist (cm) ÷ Height (cm) Healthy
= 0.50
MUSCLE STRENGTH / ENDURANCE / AGILITY / BALANCE
Wall Squat Total # of Seconds Held Above Average
110
Front Plank Total # of Seconds Held Above Average
88
Right Foot # of seconds Held Average
23sec
Balance Left Foot # of seconds Held Poor
8
Curl-Ups (1 minute) Total # of Curl-Ups Average
35
Chair Dips Total # of Chair Dips Average
37
Side Hops (1 min.) Total # of Side Hops Above Average
47
Push-Ups Total # of Push-Ups Average
25
 CARDIOVASCULAR ENDURANCE
12 minute Run
Warm-Up by walking for 3-5 minutes - Run for 12 min. (record the distance covered in the 12 minutes by using a map my run app.)
As soon as you finish the 12 minute run Take your heart rate again after 3 minutes of rest
Take your Heart Rate (10 sec. x 6) (Walk around slowly)
Post HR – Immediately after run 3 Min. Recovery – after run
138 (beats/minute) 97 (beats/minute)

If done alone, Insert screen shot of your 12 minute run.

If done in class/Vanier gym enter your laps + total distance →

If done in the gym

= enter # of laps

X 160m
Average
Total distance=

2090

FLEXIBILITY Below Average

17 cm
SIT–REACH-HOLD
 Complete the Following Assignment
The results of the Fitness Appraisal are solely for your own personal awareness.
You will be evaluated on your understanding of the fitness components and the lifestyle changes required to
improve upon them. Use your Vanier Physical Education Manual as a Reference.
FITNESS APPRAISAL RESULTS - SECTION 101 –MQ - STUDENT ANALYSIS / FEEDBACK
Fitness Appraisal Report Assessment – 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- /2 I- /2 6. b /2 9. /1
3. a /1 T- /1 T- /1 7. /3 10. / 10
3. b /6 T- /3 T- /3
Teacher Comments
Form Completed correctly /3 Enter Deduction / Late Total =
Grammar /3 Enter Deduction / Not Typed / 50

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

1. Understanding Heart Rate: (1)

An improvement in cardiovascular and muscular fitness can lead to a decrease in resting heart rate?
Explain how.
Its drops because each beat will deliver a bigger burst of blood which leads to fewer beats needed to so.
/1 Teacher’s comments
2. Understanding Waist to Hip Ratio (WHR): (2)
A high risk rating in WHR puts you at risk for what and why?
If your WHR rating is high, you will have a bigger risk of developing heart failure. The more fat you have the
more your heart needs to pump and could eventually not be able to do so.
/2 Teacher’s comments
3. Understanding BMI:
a) How could an athlete have a high BMI even though they may have a low percentage of body fat? (1)
Because the BMI does not take in consideration muscle mass.
/1 Teacher’s comments
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)
Active lifestyle , well balanced eating plan and weight training. Living an active lifestyle will help you burn
more calories in a day. Weight training will help decrease body fat and will increase your muscle mass. Good
eating plan because the calorie intake and nutrient intake has the greatest impact on weight management.
/6 Teacher’s comments
4. Understanding Muscular Strength: (7)
a) Pick one of the following muscle group (legs, upper back or shoulders):
Upper back
b) Refer to the FITT guidelines for strength training. What would you need to do to improve upon the strength of that
muscle group?
Frequency Intensity Time of Training Type: Identify 3 exercises
Which Days in the Week How many sets / reps How long will it take you to that you will do for the
would you train this muscle? will you do for each complete each set? Muscle Group that you
 (1) exercise? How much rest should you take Selected. (3)
(2) between sets? (1)
2-5 sets 5-10 RM 2-3 min Bent over row, Shrug and
1-2 times
Seated cable row
/7 Teacher’s comments
5. Understanding Muscular Endurance: (7)
a) Pick one of the following muscle groups (chest, abdominals or triceps):
chest
b) Refer to the FITT guidelines for muscle endurance training. What would you do to improve the endurance of that
muscle group?
Frequency Intensity Time of Training Type: Identify 3 exercises
Which Days in the Week How many sets / reps will How long will it take you to that you will do for the
would you train this muscle? you do for each exercise? complete each set? Muscle Group that you
(1) (2) How much rest should you Selected. (3)
take between sets? (1)
1-3 sets 15-25+ RM To complete it should take Push ups, bench press
more than 60 sec and for and Chest fly
2-3 times
rest in between should be
30-90 sec

/7 Teacher’s comments

6. Understanding Cardiovascular Endurance:

a) Calculate and identify your Heart rate Training Range. (1)
My heart rate training age is of 100-170 bpm
Teacher’s comments
b) At the end of the 12 minute run were you in your heart rate range?
Comment on your effort during this test. (2)
Yes I was. It did took a lot of effort has I ended having 138 bpm
/3 Teacher’s comments
7. Understanding Flexibility: (3)
Identify 3 health/ physical problems that may be associated with having poor flexibility.
Poor posture , poor body alignment and injury in daily life activities.
/3 Teacher’s comments
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.
active
I am currently starting to be active again. I move around all. Day , go the gym ,engage in a lot of activities
that require moving and I walk my dog twice a day everyday.

/3 Teacher’s comments
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)
I am motivated to continue because I always imagine myself fit and happy. Doing all I do to stay active just
simply makes feel better of myself and increases my lifespan.
/ 1 Teacher’s comments
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
The one thing I struggle the most even if im active is eating. I
tend to not eat all day just so that when nights comes I end up
Following a well bakanced eating
/2 overeating, This is completely not healthy. By integrating a
plan
good eating plan I will start seeing results faster of my phisycal
conditining and I will feel more alive during the day.

I feel that I am stressed a lot of time during the day. I feel that
Starting to meditate(excersise for
/2 meditation will help me relax and control that non healthy
a better lifestyle)
stress.

I am really not flexible and it causes some lower back pain.

Mostly because I don’t stretch after working out. Stretching will
/2 Stretch evrery morning
help me relieve tension from my body including my lower back.
It will also help improve my posture.

I rely a lot on strength training that I never do cardio excersises.

This a led me to have a bad cardio while even working my
/2 More cardio vascular excersise
muscles out. Not only it will improve my cardio , it will help
me prevent heart diseases in the future.

When I go workout I usually just go do any muscles without

counting sets reps or rest in between sets. I will start my
/2 Working out (the good way FIIT)
creating my own workout by using the FIIT table so that I can
work my muscles the right way .

/ 10
Teacher’s comments