MY FITNESS PLAN

FITNESS AND TEST MEASURES

disclaimer: photo not mine; credits are given to their respective owners 

A. TEST FOR AEROBIC CAPACITY 

3 minute step test 


objective: to measure your aerobic cardiovascular fitness based on how quickly your heart rate becomes normal after an exercise 

This test requires minimal equipment and can be done at home. It is an alternating steeping cadence. Step one foot up on the bench/staircase/stool, step up with the second foot. Then, step down with first foot and step down with the other foot. This test is done for 3 minutes. 

A formula of VO2max = 65.81 - (0.1847 x recovery heart rate) is used to calculate for the subjects maximum rate of oxygen consumption after a 5 second rest after doing the test. 

Personal Data: 

Age: 20 years old 
Sex: female 
Weight: 108.027 lbs 
Height: 152.4 cm 
Resting Heart rate: 74 bpm 
Recovery Heart rate: 83 bpm (excellent) 


The subjects maximum rate of oxygen consumption is 50.48mL/kg/min which falls under the superior category 

disclaimer: table not mine; credits belong to the owner

B. TEST FOR MUSCULAR FITNESS 

Planking or abdominal bridge test 


objective: to strengthen core muscles and to help improve posture


It is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time. Forearms are placed directly under the shoulders and feet wider than hip distance apart. 

The subjects is able to hold the plank position for 2 minutes and 24 seconds, which rates as above average. 


C.TEST FOR FLEXIBILITY 

sit and reach test 


objective: to measure the flexibility of the lower back muscles and hamstrings 


A simple and easy to administer test. A tape measure is placed on a flat surface, in between the subjects extended legs ( about 10 inches apart). The subject is to extend arms and reach forward slowly (one hand on top of the other). 

Personal Data: 

Age: 20 years old 
Sex: female 

The score is the most distant point (in inches) reached by the fingertip, the zero point of which is marked at 15 (based on YMCA https://www.physio-pedia.com/Sit_and_Reach_Test)  The subject reached the 21st inch mark which puts her on the above average scale. 

Table credits to https://www.physio-pedia.com/Sit_and_Reach_Test

U WEEK PARTICIPATION:
1. Futsal Women 
2. Swimming 
3. Cheers and Yells script writer
4. Cheers and Yells leader
5. Kick off Parlor games participant
6. Helped in props making for the Marquee Competition 
7. Helped in props making for the Show Choir and MTV spoof
8. MTV spoof props men 
9. Photo booth exhibit participant 
10. Attendance in-charge for the whole U week events and practices 

CASE SCENARIO

Case 1. You are an outpatient physical therapist, and Betty is a patient under your care for restorative physical therapy secondary to tennis elbow. During one session, Betty con- fides that she’ll be attending her 15th high school reunion in 2 weeks and she really wants to look good. She explains that her friend wore a plastic suit in a sauna, lost almost 5 pounds in just a few hours, and looked a lot thinner. Betty asks for your opinion. When you give Betty feedback, you would want to share with her that when a person sweats, she loses water weight. Sweating a lot does not cause fat loss, only dehydration. Excessive dehydration can cause weakness and lightheadedness and even more serious complica- tions if fluid loss and electrolyte loss are excessive. You need to be sure that Betty under- stands that if she wears a plastic suit in a sauna she will lose weight, but it will be water weight rather than fat weight. The weight loss will be temporary and could be dangerous to her health. This scenario underscores why it so important that physical therapists have a basic knowledge of fitness wellness

As  a Physical Therapist, with all the background subjects i took throughout the years, I know losing a significantly unhealthy amount of water weight is dangerous to ones health. As stated, it can cause an even more serious complications. My role as a Physical Therapist is to correct and not approve of this way of losing weight. Yes, losing an unhealthy weight leads to optimal wellness and would make you look good but it has to be done in a healthful manner. There are many ways and programs to achieve the desired weight that a patient wants, and as Physical therapist we must discuss to them why taking a different approach is better.


Disclaimer: Photo is not mine. Credits are given to their respective owners

WELLNESS MODEL

A model that fills in what lacks in others, A model that not only deals with one unit but other sub-dimensions, A Humanistic Model of Wellness. A model of practice that promotes both externally and internally the Physical, Mental, and Social health (Cognitive, psychomotor, and effective domain). This wellness model is not only applicable and practiced to oneself but rather it can be done to other people. An important aspect needed as a Physical Therapist. The 3 sub - dimensions (physical, mental, and social) are classifies as follows: Physical, the one that is not primarily mental in nature. this includes the disease and medical conditions, drugs, nutrition, aerobic capacity, muscular fitness, flexibility, and body composition. Mental, conditions that are primarily mental in nature. It includes intellectual stimulation, emotions, behavior - type patters, locus of control, hardiness, stress, happiness, and purpose of life. Social, the last sub - dimension. An aspect in which ethics, family, community, environment, provision of Physical Therapy, and occupational wellness are its components. A sub - dimension can overlap, enhance, or positively affect the entire wellness but should be differentiated and identified from one another.