This Assignment Includes The Description And Evaluation Of Y
This assignment includes the description and evaluation of your fitness
This assignment includes the description and evaluation of your fitness. The analysis should be at least 300 words. Please consider an average week. •Review the ACSM (American College of Sports Medicine) recommendations for physical activity (Table 14.2). •Compare your weekly fitness program to the recommendations by ACSM. •Be specific and describe your fitness program in terms of aerobic/anaerobic activities, intensity, frequency, duration, and type. •Explain how you could improve your fitness program to meet recommendations of ACSM (frequency, duration, type and intensity of exercise). •Include references in APA format (textbook and/or other sources). •Please include the Physical Activity Report with your discussion!!!
Paper For Above instruction
The comprehensive evaluation of personal fitness in relation to established guidelines offers valuable insights into maintaining and enhancing health. The American College of Sports Medicine (ACSM) recommends that adults engage in at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity activity per week, spread across most days, coupled with muscle-strengthening activities on two or more days (Garber et al., 2011). Reflecting on an average weekly routine, I engage in aerobic activities such as brisk walking or cycling approximately four times a week, with each session lasting around 30 to 40 minutes. My activities primarily fall into the moderate-intensity category, aligning with ACSM recommendations in terms of frequency and duration, though I tend to focus less on anaerobic exercises like resistance training or high-intensity interval training (HIIT).
My current fitness program incorporates aerobic activities mainly aimed at cardiovascular health, with minimal engagement in anaerobic or muscle-strengthening routines. The intensity of my aerobic exercises is moderate, sufficient to elevate my heart rate to some degree, but not reaching vigorous levels. I typically exercise four days per week, which is within the suggested frequency, yet I could increase the duration on some days to better meet the 150-minute weekly target. In terms of activity type, I predominantly participate in walking and cycling, which are effective for cardiovascular endurance but offer limited strength training benefits without additional resistance exercises.
To enhance my fitness program in alignment with ACSM guidelines, I would incorporate more structured resistance training sessions twice a week to promote muscular strength and endurance, essential components often under-emphasized in casual routines. Additionally, I could increase the intensity of my aerobic sessions occasionally through interval training, alternating between moderate and vigorous efforts to improve cardiovascular capacity and caloric expenditure. Extending the duration of each workout slightly, especially on less active days, would ensure I meet the minimum weekly duration recommended.
Implementing these adjustments—adding resistance exercises, varying exercise intensity, and extending workout durations—would facilitate a more balanced and comprehensive fitness regimen. Such an approach aligns with ACSM’s holistic emphasis on both cardiovascular and muscular health, ultimately supporting improved physical performance, metabolic health, and overall well-being. It is crucial to regularly reassess and modify the fitness plan to ensure continuous progress and adherence to evidence-based guidelines for optimal health outcomes.
References
Garber, C. E., Blissmer, B., Deschenes, M. R., Franklin, B. A., Lamonte, M. J., Lee, I. M., ... & Swain, D. P. (2011). American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: Guidance for prescribing exercise. Medicine and Science in Sports and Exercise, 43(7), 1334-1359.