Essay Sample on Fitness Assessment Program

Introduction

I attended the fitness assessment program. The results of the assessment were positive. The aerobic fitness score was excellent, and this was surprising to me because I did not expect it. I was also surprised that I am underweight. Being underweight is not a good sign since people ought to have a balanced weight rather than being underweight or overweight. However, I was impressed by the fact that the dynamic muscular endurance was rated 'very good". I was able to perform push-ups, and the maximum number of repetitions during the exercise was 25.

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On the other hand, the greatest number of abdominal curl-ups that I managed to do was 20. My static isometric muscular strength which shows the strength of the left and right hand rated "good." However, there is a need to improve the muscular strength so that I can have a body image and composition that I desire.

Short-Term Fitness Goal

I want to gain weight by 5 kg in the next six months. I desire to improve my body composition to be healthy. The body is composed up of muscles, organs and fat mass. To have a good body composition, it is vital to ensure that proper diet and is taken, and also exercise is done consistently to achieve the objective. Gaining weight through proper nutrition and exercise will allow me to move from the underweight category to the normal range. Studies indicate that nutrition contributes to 80 percent of our body compositions; however, diet alone is not effective in helping people to become healthy. Applying the 80 percent on nutrition and 20 percent on exercise principle is what I desire to implement to achieve my short-term goals.

My plan for achieving the goal is to ensure that I eat three times a day or more, drink enough water and exercise. The issue of being underweight is contributed by the fact that sometimes I do not eat as required due to a commitment to my job and other things. I, therefore, find myself having less time dedicated to finding healthy and nutritious food to eat. Further, I intend to increase the portions that I take to ensure that I achieve my short-term fitness goal. A balanced diet is usually recommended since it provides the body with all the necessary vitamins, mineral and fats that are important for the body's nourishment and growth. Exercise will also play a big role in achieving my goal. Exercise will ensure that I remain physically fit to gain the right amount of weight.

The other goal is to adjust my eating habits. I find myself taking fast foods and also taking soft drinks. These eating habits are harmful since they are also addictive. The foods have less nutritional value, and also they do not make a person full; therefore they are not proper foods for the body.

Barriers

There are various challenges that I encounter when trying to achieve my short term goals. There are no gyms close to my place of residence, and this makes it hard for me to exercise and achieve my fitness goals. Further, time constraint limits my ability to exercise. I have a tight schedule which only allows me to exercise for an hour. This time is not adequate for me to achieve the desired outcome. Another constraint is financial whereby I do not afford the food that I desire because they are costly compared to my earnings. Further, peer pressure also affects my behavior and habits which make it hard for me to adhere to the habits that I desire. It is not easy to access healthy foods compared to fast foods. It is not easy to access healthy foods compared to fast foods.

Strategies to Overcome the Barriers

In regards to peer pressure, an accountability partner can help in overcoming this barrier since they will follow me up to ensure that I behave accordingly. In regards to the financial barrier, I will seek to purchase healthy foods that I can afford from cheaper sources. In regards to time constraint, it is essential to maximize small amounts of time to exercise such as performing pushups during lunch time. Running also performing small exercises in the house guided by YouTube videos can help supplement the gym. I will be carrying cooked food from home to work to avoid the inconveniences that I face when trying to get the food that I desire to achieve my goal.

How I will Measure the Goals

I will be able to measure if I have added or reduced weight by measuring it regularly. I will also visit the doctor to check my health status with the doctor. Fitness tests will also be vital to ascertain my muscle strength, weight, and other areas.

Long-Term Fitness Goals

I want to live healthier, to lower my cholesterol level and keep my BMI low. I also desire to increase my muscular strength. I want to achieve a BMI of about 24 lbs which will match my height. This includes my hand's strength so that I can have the ability to perform tasks that I want. This will require a commitment to exercise regularly to reach the destination sometime in the future. I want to have an ideal body weight which is approximately 97 to 127 lbs in the next two years. I want to ensure that all the meals that I have are nutritious. This will ensure that I create habits that will ensure that I achieve the goals. My house will only have fresh fruits and vegetables as well as whole grains and foods to ensure that I am not tempted to eat things that I consider "unhealthy." These goals will be achieved when I complete all my short term goals.

Barriers

There are various barriers that have been making it impossible for me to achieve the body weight, cholesterol level and muscular strength that I desire. It is difficult for me to get organic fresh fruits and vegetables as well as other foods because they are costly and also not easy to find. Foods that are quite accessible and available are fast foods especially in the place that I live. It takes a lot of time and energy to get healthy meals and other raw foods that are healthy.

Strategies to Overcome the Barriers

This challenge can be addressed by finding a specific farmer who produces organic plants and animals so that they can supply me directly from their farms so that I do not spend time finding the products. Purchasing frozen fruits and vegetables will also supplement my needs since the food will be able to last for a long time.

How I will Measure the Goals I will take a test to measure the level of my cholesterol and weight every month. I will also go for a fitness assessment test every six months to ascertain my weight, muscular strength, heart rate, aerobic fitness, and others. These evaluations will give me an idea of whether I am improving or not.