Assessment of Cardiovascular Fitness and Muscular Strength: A Personal Journey
Physical training encompasses cardiovascular conditioning and muscular strength and is essential to health and success in life (Lucini & Pagani, 2021).The test quantifies the importance of these aspects, evaluates testing procedures, and compares individual results with partner averages. The test also quantifies current change levels and adherence to CDC guidelines and graphs action plans for improvement.
Importance of Cardio Exercise and Muscular Strength
Cardio exercise, or cardio, is an exercise type that increases blood pressure and improves blood circulation. It enhances the cardiovascular fitness of the lungs and heart, reducing the risk of cardiovascular disease, stroke, and heart attack. It also maintains weight, conditions the brain, and increases energy level (Belcher et al., 2021).
Muscle strength and endurance, on the other hand, play important roles in everyday function, wound prevention, and an active lifestyle. Resistance training is also responsible for muscle tone, bone density, and metabolism, which augment the overall physical potential and capacity.
Testing Protocols
Moreover, several tests were timed to measure muscular strength and cardiovascular fitness. The Rockport 1-mile walk test was employed as an aerobic capacity measure, and the YMCA 3-minute step test was employed as a measure of cardiovascular endurance. Cadence push-ups and YMCA half sit-ups were used to measure muscular strength. All the tests employed well-expressed protocols; thus, all fitness determinants were determined similarly.
Personal Results and Comparison
At the Rockport walk test, my METs were 24.97, and my VO2 max was 87.41 ml/kg/min, which reflects top-notch cardiovascular fitness.
Spectacular Fitness Test Results
Cadence’s push-up test score was 101, above the population mean and reflects excellent chest strength above average. The YMCA half-sit-up test scored 77, showing very good muscular endurance among the agemates. These scores reflect a good fitness level and place me in good stead vis-à-vis my partner (Kramer, 2020).
Current Stage of Change
I am in the maintenance phase of my current stage of change for muscular strength and cardiorespiratory fitness. Exercise is now routine, establishing regularity and opening up to improvement. Growth is still an option; however, it is particularly challenging beyond limits and creates new challenges to maximize fitness potential.
Compliance with CDC Recommendations
My exercise regimen of muscle building and cardiovascular activity level complies with the CDC physical activity guidelines. An official physical regime helps meet these requirements of 150 minutes of moderate-power aerobic activity weekly, along with two or more days of muscle-strengthening. Compliance with this regime is crucial in getting the maximum health advantage from exercising regularly (Pasek et al., 2020).
Goals for Improvement
In the future, I wish to boost cardiovascular endurance and muscular strength. To attain these, I will combine exercise in daily life. For cardiovascular endurance, I will use stop-and-go aerobic exercise (HIIT), cycling, and swimming to put additional stress on aerobic capacity. Moreover, incorporating plyometric and resistance training exercises will stress other muscle groups, thereby providing additional strength and endurance gains.
Conclusion
In short, muscular strength and cardiovascular conditioning are crucial to enhancing health and fitness. After rigorous testing and deliberation, e.g., EF 205 M3 Assessment of Cardiovascular Fitness, I have established areas of strength and where I need to improve. Adhering to CDC standards and having cut-and-dried goals, I am resolute in enhancing my fitness level and reaching my best optimum.
References
American Heart Association. Importance of Cardiovascular Exercise
CDC. Physical Activity Guidelines for Adults
Mayo Clinic. Strength Training: Benefits and How-To
NIH. VO2 Max and Fitness Testing
ACSM. Rockport Walk Test Protocol
