Analysing my lifestyle and fitness.
Analysing lifestyle controlled assessment
I am a 15 year old black male. I weigh about 156.6 lbs and I am about 5.65 feet. I partake in physical activity 3 times a week. I do an hour of physical education once a week and I go to the gym twice a week for about 1- 1.5 hours each. I am looking to test my levels of fitness by doing various tests such as the bleep test to help me measure this.
Health screening tests
We chose to do these health screening tests as it was easy to administer as little equipment was needed and it could be done in a relatively short amount of time. The tests were appropriate to normal everyday tasks that I do.
Looking at my score of 10.1, I can see that my cardiovascular endurance is one of my strengths as the national average is 8.9. This would affect my lifestyle as it having good stamina would help me with everyday tasks such as running for the bus or running to school before I am late. It would also help me aerobically as it shows that I have pretty good slow-twitch muscle fibres. It is also an indication if I am more susceptible to cardiovascular diseases such as heart disease or stroke.
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Another of my strengths was flexibility. By looking at my score which was 24 and comparing it to the national average, I can see that it is strength. This would affect my lifestyle as having good flexibility would help me when I am doing things such as tying my shoelaces.
A weakness that I found while doing these tests was my speed. This was shown when I did the 30m sprint and got a score of 5. I think this may have due to me not wanted to participate in this test so I slowed down momentarily halfway into the sprint. This test showed me that I may have not so good fast-twitch muscle fibres. This affects my lifestyle as it seems that I may not perform as well in anaerobic activities such as sprinting to the bus stop to catch a bus that is about to leave. To improve my speed I would need to do more leg exercises such as lunges.
I got average in my hand grip dynamometer, which were 45. The national average is 45-50. However I don’t think that it is a very accurate indication of my muscular strength as it only tested my hand strength as in the gym I tend to do a lot of leg exercises that upper body exercises.
I believe that my blood pressure is average as it is 117/77, this reflects on my lifestyle as my diet doesn’t contain foods that have a lot of cholesterol so my heart doesn’t have to do extra work.
By looking at my results I can see that I have more strengths than weaknesses, however I think I am unfit and still have lots of aspects of my lifestyle of improve such as my fibre intake.
Diet or work leisure balance
Body mass index (BMI)
Body mass index is a test that Is carried out by getting your height and weight and giving an average as to where you would be placed, whether underweight, normal weight or overweight
Due to my weight being 156.6lbs and my height being 5 foot 6 inches, I was able to calculate that my body mass index is 24.8. While this is an indication that I am in the normal weight category, it also means that I am very close to being in the overweight category, however I don’t think bmi is a good indicator of overall health as it doesn’t take into account muscle mass or bone mineral density.
My diet generally is not consistent. This may be due to lack of a proper time when I have my meals. Before I used to be obese and very out of shape and I was able to lose a significant amount of weight in a relatively short amount of time. This was achieved by changing my diet by decreasing the amount of fats I consume and trying to take more protein and less carbohydrates which is evident in the results I got in my diet table that I completed for a day. I was also increasing how much exercise I partake in.
I tend to eat breakfast on an average of 4 times a week. This is due to me not having enough time in the morning when I’m getting ready for school. This would affect my lifestyle as on the days when I don’t have breakfast I may feel hungry as my blood glucose levels are low so I would be craving something sweet such as a doughnut to get that quick rise in energy levels.
Analysis of diet
My diet consists mainly of carbohydrates, a moderate amount of protein and a lower amount of fat. This may be due to my heritage as many African foods such as yam and garri contain a lot of carbohydrates in the form of starch. By looking at my diet results that were carried out over 3 days and I took one day as I sample, I can see that my daily calorie intake is too low as it is only 885 while the daily recommended intake is 2,200 to 2,400 calories.
This is also evident in all the other components of a healthy balanced diet; it seems that I am not getting enough protein, carbohydrates, fats or fibre. This will affect my lifestyle as if I am not getting enough calories daily then I would not be able to have enough energy to perform tasks such as jogging for an extended period of time. And also if my energy levels are low then it might be harder for me to focus in a lesson such as physical education. This would also affect me when I go to the gym as I would need more energy when doing aerobic physical activities such as jogging on the treadmill for 10 minutes or that burst of energy when I’m doing an anaerobic activity such as doing 5 sets of 10 reps on the lat machine. By body would then need to use its fat reserves so my slightly lower than recommended carbohydrate intake might not be too bad but as for my protein intake. It should be increased because if when I go gym and I use the resistance machines such as the leg press, I would need protein afterwards to repair my damaged muscle tissue and help them grow back bigger and stronger. I also do some resistance exercises at home such as push-ups and pull-ups.
The only serious illnesses I have had are chickenpox and an asthma attack. By exercising more and doing more cardiovascular exercises such as cycling I was able to not have asthma affect me anymore as now it is very mild.