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