Physical exercise is widely recognized as a highly beneficial activity for enhancing both mental and physical well-being. However, regrettably, a common tendency among individuals is to rely solely on their body weight to gauge their progress, even though there are more precise indicators of overall fitness.
Evaluating one’s fitness level extends beyond the surface-level attributes of well-defined abdominal muscles, heavy weightlifting capabilities, or impressive running speed. In fact, there exist alternative, less conspicuous methods to assess personal fitness.
Understanding How Fitness Levels Are Checked
To truly comprehend how fitness levels are assessed, it is crucial to recognize that relying solely on body weight can be misleading. The density disparity between muscle and fat becomes evident, as intensive strength training may increase the weighing scale despite progress being made. Moreover, the research underscores the notion that an individual’s physical stature does not necessarily reflect their overall health status. A more comprehensive understanding of fitness evaluation can be attained by delving into these intricacies.
In order to gain a more profound understanding of fitness assessment, pursuing relevant degrees and education in fields like a Master of Science in Nursing can prove immensely valuable. Such academic pursuits provide valuable insights into the physiological aspects of fitness evaluation, enabling individuals to adopt a more comprehensive approach when gauging their overall fitness levels.
Furthermore, the advent of online programs such as online MSN degrees has made this knowledge more accessible than ever. Pursuing an MSN degree through online education platforms allows individuals to conveniently study and specialize in health promotion and disease prevention, encompassing comprehensive fitness evaluation techniques.
Now that we have this covered, let’s delve into various approaches individuals can employ to gauge their fitness levels effectively.
Resting Heart Rate – Assessing Aerobic Fitness
Counting the number of beats of your resting heart rate (RHR) is a valuable way of indicating your fitness progress. As your aerobic fitness improves, your heart rate should decrease. An individual’s resting heart rate (RHR) refers to how many times their heart beats each minute while they are at rest. Lower RHRs correlate with higher aerobic fitness because strong cardiovascular systems pump more blood with each beat. Some athletes have recorded an RHR as low as 40 beats per minute.
Count the number of pulses you feel in 60 seconds with two fingers on your neck (carotid artery) or your wrist. You should count the first beat as ‘zero.’ It is often thought that the best time to take our RHR is first thing in the morning.
The results of this exercise test can provide insights into your fitness level. An RHR of less than 60 is considered to be good, while a range of 61 to 80 is considered to be average. If your RHR falls between 81 and 100, it is relatively high but still acceptable. Nevertheless, an RHR over 101 is abnormal and unfavorable for fitness. By monitoring changes in your resting heart rate over time, you can track your fitness progress, as a decrease in RHR typically indicates improved aerobic fitness.
Core Strength And Stability Test
The Core Strength and Stability Test, commonly known as the plank fitness test, is a comprehensive assessment of both core and upper body strength. This test utilizes the plank position to evaluate the participant’s strength capabilities.
One notable advantage of this test is its simplicity and ability to engage multiple muscle groups contributing to the core support. By performing this test, individuals can gain valuable insights into their current level of core strength and subsequently track their progress over time.
It is worth noting that individuals who can effortlessly perform a hundred crunches may find themselves challenged when attempting this test. The disparity in difficulty can be surprising. However, it is essential not to be discouraged if the test cannot be completed in its entirety, as it signifies the need to focus on improving core strength.
For this fitness test, assume the plank position by resting your forearms on the ground. Maintain this position for 60 seconds, then lift your right arm off the ground for 15 seconds. Return the right arm to the ground, and repeat the same action with the left arm for an equal duration.
Next, shift the focus to your legs. Lift your right leg for 15 seconds, lower it back to the ground, and then lift your left leg for the same duration. After this, simultaneously raise your right arm and left leg for 15 seconds and lower them. Repeat this action with the left arm and right leg. Finally, return to the initial plank position and hold it for an additional 30 seconds.
Interpreting the results of this test and successfully completing the entire progression indicates good core strength. On the other hand, if one struggles to accomplish the full sequence, their core strength and stability would benefit from regular core workouts.
Head Turning – Assessing Neck Flexibility
Head-turning is a valuable assessment technique for evaluating the flexibility of the neck, providing insight into the need for additional stretching and mobilization exercises to ensure optimal protection against tightness.
The neck, being the most mobile part of the spine, should exhibit a significant range of motion. However, it is common for the neck to become tight on one side due to habitual patterns such as tilting the head when using the phone or carrying a bag, as well as during various everyday tasks.
To perform the exercise, assume an upright posture and maintain a forward gaze. Have an observer stand directly behind you as you slowly rotate your head to the right. Ask the observer to note how much of your profile becomes visible. Can they see the eyelashes of your left eye or your nose in a complete profile? Return your head to the center position gradually, then rotate it to the left. Once again, have your observer assess the extent of your profile that becomes visible.
If you notice a discrepancy in the range of motion between the two directions, it indicates the need to incorporate stretching and mobilizing exercises into your fitness routine.
Wrapping Up
Assessing fitness levels requires a comprehensive understanding that goes beyond relying solely on body weight as a measure of progress. Alternative methods such as resting heart rate, core strength and stability tests, and neck flexibility assessments provide valuable insights into different aspects of fitness.
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