May 30, 2021


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Personal Assessments and Goals 

[WLOs: 4, 5] [CLOs: 4, 5, 6]

The focus is now on you! Prior to finishing this course, it is important to know where you stand in terms of each health-related component of physical fitness so that you can create specific goals for yourself. In Week 2, you examined your cardiorespiratory endurance and here is your chance to assess the other components and then reflect on your assessments, exercise behavior, and personalized goals. In this journal, address the following:

  • Summarize your cardiorespiratory endurance results from the Week 2 assignment (include your fitness category based on the previously chosen assessment).
  • Assess your muscular strength, as outlined in laboratory 4.1 of your course text. Please note: If you do not have access to the seated chest press and leg press machines, you can solely assess your muscular endurance, as described in the bullet point below.
  • Assess your muscular endurance, as outlined in laboratory 4.4 of your course text. Include your results for the push-up test, regular or modified, and curl-up test and state the respective category.
  • Evaluate your flexibility, as outlined in laboratory 5.2 of your course text. Include your results for the Sit-and-Reach Test and Shoulder Flexibility Test and include the respective category.
  • Assess your body composition by using the Body Mass Index (p. 164 of your course text). List your current BMI and note whether you are underweight, normal weight, overweight, or obese. Please note: The BMI is not a perfect tool as some limitations exist. If you have access to other field methods as described in your text, feel free to use an alternate assessment.
  • Examine your exercise behaviors before you began this course. Determine whether you will have to alter your previous exercise behaviors and habits so that you can advance to the “next level” of fitness. Explain your answer and give examples.
  • Create four specific fitness-related goals that you have for yourself based on the assessments and the knowledge you acquired in this course.
  • Examine two strategies for success to achieve your goals.

Your journal should be at least two pages in length, not including the title and reference pages. Include at least two scholarly sources (one may be your course text). All sources must be cited and referenced according to APA guidelines, as outlined in the Ashford University Library.


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