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Meeting the requirements of a physical fitness assessment A.S.A.P?
Hey Guys,
I have a Physical Fitness Assessment I am required to complete to commence clinical placements for the course I'm doing.
I'm 18 yrs old, 5"11' and just on 100Kg
I don't look very 'fat' just kinda chubby.
The physical fitness test comprises of sit-ups, push-ups, flexibility, body composition (skin-fold) and finally a cardio test on a bike with a HR monitor.
The test is calculated with a score, and the sit-up/push-up section has 5 different types of each.
For Example, Level 1 for push-ups is 'vertical push ups', level two is 'pushups on knees' etc... , to pass a 'level' you must do five push-ups of that type.
I'm not particularly fit, and I'd like to know how to SAFELY try and meet these requirments as fast as possible.
I know for example you have dangers of muscle tearing/damage etc... if you push yourself too hard.
So I'm looking for the way to increase my fitness level as fast as safely possible.
Cheers,
Dear Straucha,
Increasing your fitness is not done overnight. But you can do it.
Start by accessing what you can do of the the requirements right now. For the next two days, do what you can do. But instead of doing it only once, do two or three sets, three times a day.
Let me explain. Let's say that right now, you can do ten sit-ups, five push-ups and can run 100 metres. That would be one set. So, in the morning, you do it, wait a minute (really a minute by your watch) and do it again. Then a third time. Do the same routine mid-day and again in the evening.
Tomorrow, increase the amount you do by what is comfortable for you... add one or two push-ups/sit-ups and run a little farther. Again, three sets, three times a day. Then day after day, increase as you are able.
As with any physical regimen, there are going to be plateaus, days when you just can not increase. But tough it out. If you can't increase one day, keep exercising to your level until you can.
At the same time, you will want to reduce your weight. This is going to be a challenge. Muscle weighs more than fat, so as you increase your physical tone, your weight will not drop as fast as it would if you were to simply fast until you got where you want to be. On the other hand, this is a much safer way.
Most of us do not eat well. For weight, my advice is to completely eschew fast foods. Most of them are high in fat and empty calories. They all seem to have more salt than is healthy. Salt permits your body to retain water and weight. Portion size is very important in weight reduction.
I usually switch to a small plate or a saucer when I'm trying to lose weight. That helps control the amount I eat. I also avoid anything that is prepared, cooking what I want from the raw materials that I control. Your body probably burns from 1800-2200 calories a day. Eat less than this and exercise, and your weight will come slowly down.
That eating less means measuring things you eat. It isn't a bad idea to keep a diary of your food intake, your exercise and your weight.
My breakfast this morning (I'm reducing too) was one cup of dry cereal, one made without sugar and one cup of skim milk. For lunch, I'll have a sandwich... or maybe only half and a piece of fruit. Supper will be 100 grams of turkey, half an ear of corn and some fruit.
I recently had abdominal surgery so I am restricted in exercise. I walk for as long as I can, usually ten minutes at least four times a day. This usually pushes me up to a mile or mile and a half (2km). I don't sit when I can stand and I do little weight (1kg) lifting exercises four times a day.
These things can be done. If you have trouble doing them on your own, there are support groups that will help and let you help others.
Good luck,
Tiger Toy
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