My Fitness Analysis Report HPE256 – Task 2Student Name: Mark SeijbelStudent Code: MSE007Date Submitted: 23/5/2011Teacher: Mr Suter
• Introduce the reader to your report:1.0 Introduction o What do you aim to do through this report? o Include any definitions of terms you will use (for example: health, components of fitness, energy balance and SMART goals).This report analyses the health of Mark Seijbel in relation to nutrition and physical fitness.Physical Fitness is frequently defined as the capacity to carry out the day’s activities withoutundue fatigue (Wikipedia: 2011). For the purpose of this assignment we look at both generalHealth Components of Fitness and Performance Components of fitness to make anassessment of the subjects’ fitness level. A physical acticity diary was completed for threeweeks, and levels of physical activity according to intensity was examined. A diet diary andanalysis in relation to the Australian Guide to Healthy Eating was than carried out to identifyhow appropriate nutrient intake was. A brief assessment of energy balance in relation toenergy input compared to energy used was also carried out. Finally these dietary and fitnessevaluations were used to set some SMART goals and strategies to achieve these goals arediscussed. A SMART goal is one that is specific measurable, achievable, realistic and timebound (O Neill and Conzemuis: 2005).
• Outline the process you used to carry out this2.0 Method task in point form (will discuss in class). What did you measure and how.Step 1 Carry out a range of components of fitness tests Component Test Definition Aerobic Capacity 1.6km walk The ability to keep producing energy (Cardio‐Vascular) Or Beep Test aerobically (uses oxygen) and using it to perform tasks involving the whole body for extended periods of time Speed 50m Sprint The ability to get your body moving quickly. (Anaerobic Capacity) Agility Agility Run The ability to change direction quickly and precisely and still retain balance. Strength Grip Strength Muscular strength – the force that a muscle or Or Push Ups group of muscles can generate against a resistance in a single contraction. Power Vertical Jump Power is the functional application of both Or Basketball Throw strength and speed. It is the key component for most athletic performances. Balance Stork Stand The ability to maintain the body in equilibrium (in a stable position) while you are moving or stationary. Flexibility Sit and Reach The ability of your muscles, ligaments and tendons to stretch so that your joints allow large range movements. Coordination Alternate Hand Ball‐Wall The ability to time your movements so that Toss you perform skills smoothly and accurately. Body Composition BMI The ratio of the different types of tissue in (optional) your body (fat, muscle, bone). Muscular Curl‐ups The ability of your muscles to produce small Endurance efforts that are repeated over and over again. Step 2 Analyse the components of Fitness Test ResultsStep 3 Complete a Physical Activity Diary for three weeks.Step 4 Analyse physical activity levelsStep 5 Complete diet diaryStep 6 Analyse dietary intakeStep 7 Assess energy balanceStep 8 Identify priority areas and set SMART goalsStep 9 Develop some strategies to achieve SMART Goals
• Present the results in table or figure (graph) format.3.0 Results Include the items identified below plus any additional results that are relevant: o Fitness Test Ratings and/or Personal Fitness Graph. o Diet Intake Summary/Diary o Energy Intake Vs ExpenditureTable 3.1. Fitness Test ResultsFigure 3.1. Fitness Profile
Figure 3.2. Physical Activity Type (numbers indicated in minutes).
Figure 3.3. Average number of Serves for each Food Group per dayTable 3.2. Estimated Energy Balance 21/4/2011 Total BalanceInput2 x Coke 375ml Added by phone app2 x toast – MyFitnessPalP butter -1 serveSalad3 x muesli bar 11210KjPizza2 x glass milk 2150 Kj ExcessSml pkt chipsOutputBMR 7300Kj 9060Kj60 min run 1760Kj
• Write one to two paragraphs on each of the following:4.0 Discussion o o 4.1 Physical Fitness 4.2 Dietary Intake and Energy Balance o 4.3 Personal Priority Areas and Goals o 4.4 Implementation Strategies • For Paragraphs 4.1 and 4.2: o Introduce the key concepts and terms you will use to make a judgement. o Make a judgment on your overall level in this area and justify/explain why you choose this level. • For Paragraph 4.3: o Clearly identify what you believe should be your main priorities (eg improve aerobic capacity, increase fruit and vege intake...) o Write a SMART goal for each of the three priority areas. • For Paragraph 4.4: o Describe what you need/can/will do to work towards achieving each of your three goals.4.1 Physical FitnessThe Fitness Components assessed as shown if Figure 3.1 show that Aerobic Capacity,Flexibility, Body Composition and Muscular Endurance are all below average and thereforeneed to be the priority. These components of fitness are all Health related components offitness and therefore it is safe to evaluate overall physical fitness levels for health as poor.The Performance Components of Fitness results were all good. If the Health componentswere improved it is fair to assume the subject would be good at a wide range of sports.The total amount of Physical Activity is not too bad. If he was to do an average of 30minutesper day over the 21 days, we would have a total of 630minutes for the three weeks. Howeverhis total is less than 600. The type of physical activity is mainly “Moderate”. This is OK forHealth components of fitness, but his components of fitness results do not show this.4.2 Dietary Intake and Energy BalanceThe diet analyses as shown as Figure 3.3 clearly show that the subject eats too much fats,sweets and oils and not enough fruit and vegetables. Dairy products were also too low. Thehigh intake of fats and sweets has probably led to the excess energy consumed, as shown inTable 3.2. On the day analysed the subject ate way too many kilojoules and did not burnthem off through activity. This leads to the assessment that overall the dietary intake of thesubject is poor.4.3 Personal Priority Areas and GoalsThe subject needs to do more high intensity and/or vigorous intensity physical activity. Thephysical activities need to target particularly aerobic capacity, flexibility and bodycomposition. The subject needs to eat less energy rich foods, especially Sweets, fats and oils.He also needs to eat more fruit and vegetables and dairy products.SMART Goal 1: Swap at least two “sweet/high energy” serves/snacks with fruit every daystarting tomorrow.SMART Goal 2: Add two 30 minute runs at high intensity (160+ bpm) twice a week startingtomorrow.SMART Goal 3: Improve Aerobic Capacity (take two minutes off 1.6km run time) by theend of the term.
4.4 Implementation StrategiesBy not taking money to school (buy coke at canteen) and taking an apple and an orangeinstead I can swap my dietary intake as outline in goal 1. I can tell my parents to make surewe have enough fruit at home and for them to encourage me to eat this instead of chips andother high energy snacks.On Tuesdays and Thursdays I will go for a run straight after school. I will put my runninggear ready on the bed in the morning before I go to school. This way when I get home I haveno excuses but to get straight into it.
• Summarise the overall experience of this5.0 Conclusion task/report, key focus areas and how you hope to achieve them.This report found the Mark Seijbel had poor levels of physical fitness and activity habits. Hisdiet did not meet the Australian Dietary Guidelines. The subject needs to target aerobiccapacity, flexibility and body composition as a matter of urgency and needs to get an extra 60minutes of high to vigorous physical activity per week. Mark’s diet is too high in fats, sweetsand oils, and he does not eat enough fruit and vegetables or dairy products. His energy intakeis too high for the energy he burns off through activity. If the subject commits himself to thethree SMART goals outlined in this report and follows the strategies suggested he willsignificantly improve his physical fitness and nutrition over time.
• Attach any work sheets, results sheets....6.0 Appendices • Each attachment should be on a separate page and numbered (eg. Appendix 1 – My Diet Diary, Appendix 2 – My Physical Activity Diary...).6.1 Physical Activity Diary
6.2 Physical Activity – Three Week Totals6.3 Diet Diary
• List all the books, websites and resources you used to7.0 References write this report (especially those used for definitions).1. Wikipedia, 2011 http://en.wikipedia.org/wiki/Physical_fitness2. O Neill J and Conzemuis A (2005), The Power of SMART Goals, Solution Tree