FACULTY OF HEALTH SCIENCES

SEMESTER 3

LABORATORY REPORT ON FITNESS AND HEALTH

PREPARED BY:

NAME: SITI AISYAH BINTI OTHMAN

MATRIC ID: 066528

IC NO: 020528010126

SUBJECT CODE: NDN 20202

SUBJECT NAME: FITNESS AND HEALTH

SUBMITTED TO: DR. NARESH

SUBMITTED ON: 20 th NOVEMBER 2023

TABLE OF CONTENT

NO Contents Page

1.0 AIMS 2

2.0 METHODS 2–4

3.0 RESULTS 5

4.0 DISCUSSION 6

5.0 CONCLUSION 7

6.0 REFERENCES 8

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AIMS:

The aim of this practical is to assess the subject’s physical fitness, which is tested by
cardiovascular fitness, muscle strength, flexibility, and balance. By doing this practice, the
object can assess her performance. The object can identify their strength and weakness and
then create a variety of training programs that are suitable for them. At the same time, the result
of this assessment could encourage the subject to become more sensitive and aware to change
their lifestyle to be healthier.

METHODS:

I started the assessment for a cardiorespiratory test. During this test, I used the stairs as
a step that is 14 inches long. The metronome is set to 96 beats per minute. Facing the step, the
object begins to step on and off the step by following the metronome beat in a cadence of up,
up, down, down. After three minutes, the object was asked to count her pulse for one minute.
The pulse reading is recorded.

Diagram 1,2: 3-Minute Step Test

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 Next is the sit-up test. A metronome, ruler, masking tape, and mat are used. The subject
was instructed to lie down on a mat with knees bent at 90° with the fingers touching a 10 cm
piece of masking tape. The subject must touch the second piece of masking tape at 12 cm and
parallel to the first tape. The metronome is set to 40 beats per minute. The object performed as
much as she can without pausing while being asked to not flex her neck to bring the chin close
to the chest.

Diagram 3,4 : Sit-Up Test

Then, the subject is conducted to undergo a stork test. The subject is asked to remove
the shoes and place her hands on the hips. The leg that is not supporting is positioned against
the inside of the knee. The subject has one minute to practice the balance. The stopwatch is
started as the heel is raised from the floor and stopped as the object’s heel of the supporting foot
touches the floor.

Diagram 5,6 : Stork Test

Lastly, the subjects are asked to stand barefooted, while hands at the sides and feet
together. The subject is asked to lean down slowly to touch the floor with their fingertips for 10
seconds as this test is graded as pass or fail. During this test, the examiner holds the knees
straight to avoid the subject bending the knees. Bouncing and jerking are also not allowed.

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Diagram 7,8 : Floor Touch Test

4
RESULTS:
NAME: SHARIFAH ALYA NAJWA BINTI SYED KUDRI
AGE: 21
GENDER: FEMALE
HEIGHT: 159 cm
WEIGHT: 48 kg
BMI: 19.0 kg/m² (Normal Weight)

TESTS PARAMETERS RECORDED NORMAL

3-Minute Pulse Rate (Before) 77 60-100 (Normal)

Step Test

Pulse Rate (After) 126 122-131 (Poor)

Sit Up Test Endurance 15 <25 (low)

Floor Touch Flexibility PASS (10s) -

Test

Stork Test Balance 5.0 s (Left) >10s (Poor)

6.0s (Right)

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DISCUSSIONS:
Based on the results that are obtained from all the tests above, we can see that the
subject has poor cardiorespiratory fitness as she gained poor results on her cardiorespiratory
test ( 3 minutes set up test ). She needs to improve her fitness. The subject also has low
endurance as the value she reached is below 25. However, the subject has good flexibility as
in the results, she passed the test. She has no difficulty in completing the stork test. Meanwhile,
she has poor balance as she could only last for less than 10 seconds.

Muscle strength and endurance:

During planning training for a subject, the basic principle that is used is the FITT
principle, (Frequency, Intensity, Time, and Type of exercise). The subject needs to improve
her cardiorespiratory fitness. In the 3-minute step test, we can conclude that the subject has
poor leg muscle strength. The subject can increase muscle strength by doing brisk walks. She
can start by doing it for 10 minutes and 3 days a week for 2 weeks. Then, she can improve it
by increasing it to 15 minutes and 5 days a week. For endurance, she can sit up for 3 days a
week with 2 sets as she is a beginner and 1-minute rest between each set. Then, she can increase
after a week. These training are based on the FITT principle as the muscle strength and
endurance cannot be forced as it can lead to injuries.

Cardiorespiratory strength:

For cardiorespiratory fitness, the subject could set her training based on cardiorespiratory
fitness goals which are SMART (Measurable, action-oriented, realistic, time-oriented) goals.
The subject is not used to physical activity as she drives to the university. Thus, to improve her
cardiorespiratory fitness she could start to walk around the university. To avoid straining
herself, she could walk in the slow phase for 15 minutes. She could also try to move around
the university using a longer route. During the weekend, she could jog around the park for 30
minutes with 10 minutes warm up before cooling down. This is because as a student, she might
have limited time. Week by week, the intensity and frequency of the exercise will be increased
to 10% and not more to avoid straining and injuries.

Balance and Flexibility

For the balance, the subject's performance is poor and could be affected by her height.
To improve her balance she can do squats, and practice standing with one leg and standing on
a single leg on a BOSU ball. The FITT principle will be applied to the squat training during
this training. For example, doing 3 sets with 15 reps in every set for 3 days a week. She can
increase the repetitions after a week. Poor stability could lead the body to require more physical
effort to sustain a posture or movement.
For flexibility, she can do daily stretching to maintain the current flexibility level since
the flexibility can gradually decrease if it is not utilized. She can do self-stretching on her own.
Since the subject's main purpose is to maintain her flexibility, she does not need to do intensive
stretching. Flexibility is important as it can help reduce the risk of poor posture, improper
movement, and eventually injury.

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CONCLUSION:

Through this assessment, the subject has the chance to assess her physical fitness through
a 3-minute step test, sit-up test, stroke test, and back scratch test. The subject has poor physical
fitness overall as she usually drives around.
Based on the results, the subject will acknowledge starting to do physical training that is
suitable for her condition based on the FITT principle and SMART goals. The planned training
is based on the type and intensity of the exercise. This is because the results of the 3-minute
step-up test showed she has low muscle strength. (The subject reached 126 for her pulse rate
after the step-up test and her maximum heart rate is 199 if we applied the formula, Max. heart
rate = 220 – Age).
During physical training, the most important thing is consistency as pushing the subject's
limit could lead to injuries. The subject can do the exercises by herself as students usually have
limited facilities. Thus, the training plan is made based on her best condition.

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REFERENCES:

Robinson, K. M. (2022, August 28). Walking Workouts: Benefits, Intensity, and More.
WebMD. Retrieved January 20, 2023, from https://www.webmd.com/fitness-exercise/a-
z/walking-workouts

Bianco, A. (2015, July 2). The sit up test to exhaustion as a test for muscular endurance
evaluation. SpringerPlus. https://link.springer.com/article/10.1186/s40064-015-1023-6

jankowski, M. (2014, July 24). Cardiorespiratory Fitness in Children: A Simple

Screening Test for Population Studies. Pedriatic Cardiology.
https://link.springer.com/article/10.1007/s00246-014-0960-0