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« Babystep #2 Explained: Medical Background | Main | My First Official Week in Review (July 8- Jul 14) »

Babystep #3 Explained: Determine Current Level of Fitness

By Cindy | July 13, 2007

In my Fitness for Women Course by Human Kinetics, Ann F. Maliszewski, PhD, a physiology lecturer and health and medical writer, defined three basic categories for physical activity with an excellent chart:

Physical Activity for Health: This level of physical activity

• includes a minimal amount of low-to moderate-intensity activities (e.g., washing the car, taking the stairs instead of the elevator, raking the lawn, gardening);
• consists of 30 minutes of such activity accumulated (all at once or broken up into shorter periods) throughout the day;
• should occur on most days of the week;
• should be incorporated into daily living, not a structured fitness program;
• includes cardiorespiratory, muscular strength and endurance, and flexibility activities through daily activities (e.g., cardio: taking the stairs instead of the elevator; muscular: carrying shopping bags instead of pushing them in a cart; flexibility: reaching up to clean above windows instead f using an extender pole);
• is associated with a reduction in the risk for several diseases;
• can be used by people looking to improve basic health; and
• should be considered the optimum starting place for sedentary people.

Physical Activity for Fitness: This level of physical activity

• is appropriate for people who are healthy and otherwise active in their lives;
• is a structured exercise program used to achieve a higher level of cardiorespiratory, muscular, and flexibility fitness and/or to manage body weight;
• results in further health gains that can be achieved beyond the baseline daily activity program; and
• is needed as a foundation for achieving performance-based goals.

Physical Activity for Performance/Competition: This level of physical activity

• is appropriate for people who have already achieved a high level of physical fitness;
• involves a program designed to push clients to their upper physical limit;
• is more specific than a general fitness program and is designed to target the performance category (e.g., cardiorespiratory vs. muscular strength);
• offers an optimum program that specifically targets muscle groups and movements used in the sport/competitive activity;
• incorporates flexibility exercises in a performance-based program to reduce risk of injury; and
• emphasizes a training program that will help the client become the best competitive athlete possible.

By using this chart and being honest with ourselves, an accurate assessment of our fitness levels establish the groundwork for our goals. Success rather than failure results because our expectations are realistic.

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Topics: Fitness Knowledge |