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Assignment 1: Exploring Laboratory-based and Field-based Fitness ...
M4/D2 – Analyse the fitness test results and provide recommendations for appropriate future activities
or training.
Skinfold calliper test – Body composition
Feedback to subject:
Strengths: normative data
This test evidently represented that I did not acquire excess body weight which clearly suggested that I
found myself comfortable participating in my sporting events. My score was 65mm and referring this back
to the data it shows I am under the excellent category.
Areas to improve: normative data
There isn’t a significant area I can improve on, but I may suggest that in order to maintain my weight I can
exercise regularly and ensure that I don’t consume a lot of fatty food which can have impact on my weight.
Recommendations for improvement:
I would recommend that in order to stay in my current shape, I have to conserve my fitness levels by
participating in more training events which can sustain the amount of body fat I possess recently.
Programme to improvement subject:
- Frequency: In order to preserve my body fat, I would attend gym sessions working on my
cardiovascular system 2-3 times per week.
- Intensity: I can make a schedule for myself outlining the days which I would be increasing the
intensity slightly. For example, week 1 I will commit to 10 minutes cardiovascular fitness
workouts which may require me to unleash 60-70% maximum heart rate and the following
week after I will commit to 15 minutes cardiovascular workout which this time it may require
me to work about 70-80% max heart rate.
- Time: In order to maintain my excellent record on my training schedule I’m going increase my
overall training sessions from week 1 30 minutes to week 2 45 minutes.
- Type: I would recommend that I engage in aerobic training where I could do exercises based on
light intensity over a long period of time that would help me to be in shape and prevent that
extra amount of fat accumulating on my body.
, Speed – 30 metre sprint test
Feedback to subject:
Strengths: normative data
This type of test expressed that I had a reasonable level of anaerobic endurance; since referring this back
to the normative data my best time was 4.3 which was under ‘average’. This result indicated that my body
didn’t either meet the demands instantaneously or poorly as I wasn’t too slow or quick for this specific
test.
Areas to improve: normative data
The most predominant area I can improve on is speed related programmes such as; shuttle runs. This
would allow me to develop my quick, short bursts of speed, which would lead to improving my
acceleration as well as anaerobic fitness for the future.
Recommendations for improvement:
I would recommend that in order to improve my speed, I can focus on my technique of running. For
example, I need to ensure that my feet are shoulder width apart so I can maintain a good posture and
balance.
Programme to improvement subject:
- Frequency: In order to increase my speed, I would participate in flexibility training roughly 3-4
times per week, working on my legs to increase power.
- Intensity: I can construct a training diary for myself highlighting the days which I would be
increasing the workload a little. For example, week 1 I will perform plyometric workouts to 5
minutes for my anaerobic fitness which may require me to unleash about 65-75% maximum
heart rate and the following week after I will commit to 10 minutes anaerobic workout which
this time it may require me to work about 75-85% max heart rate.
- Time: In order to develop my best score on my training diary I’m going increase my overall
training sessions from week 1 30 minutes to week 2 45 minutes.
- Type: I would recommend that I involve in anaerobic physical activity where I could do
workouts based on speed which can be associated to training drills such as plyometric that can
be designed for rapid stretching and contracting muscles to increase strengths in the legs that
would help me to be get a better time next time.
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