Health Promotion Fitness Assessment Push ups KB Swings

Health Promotion Fitness Assessment: Push ups/ KB Swings/ Mile Run By: Kirsten Gandy

Purpose of this study… • To assess young adults (male & female) with their mile run, sit-ups, push-ups and KB swings in a minute time frame • improving their duration, endurance, and strength • Increase their gym time from 1 -2 days per week to 3 -4 days per week • Educate them on exercise and how to reach their SMART goals • Ages 25 -35 (15 female/ 15 male) • Participants already had experience of moderate exercise in their daily lifestyle • This is also beneficial because they work in an office setting with a lot of sitting and little to no activity

Literature Review • It’s difficult to determine the average number of push-ups a person should be able to perform especially using guidelines given by organizations like the military, ACSM or NSCA because numbers always vary based on age and population. • Push-ups are the fastest and easiest way to test and observe a client's upper body endurance, strength, and fitness. • Sometimes it is difficult when finding an average number because of consistency. • Coach, Joe Azze (2014) stated that the KB swing is a movement that all athletes should include in their training. It is for anyone looking to increase their general fitness and functional strength. • Kettlebell training focuses on muscle integration • Muscle integration is a technique performed using over 400 muscles in the body.

• KB swing puts a direct focus on the posterior chain and core. Strengthening posterior chain and core is very important for all people who want to improve their physical fitness. • Introducing KB swings into workouts will show a significant increase in power, strength and force production. • Brittany Smith (2010) quotes Bobby Mc. Gee, an endurance coach, • "An athlete can have the engine but not the form, or may not have the range of motion and get hurt maintaining that speed for that long… The greatest challenges to an athlete are not the aerobic requirement, but managing quality without breaking down. " • Smiths article is based on Ma. Gee's knowledge, tips and exercise prescription that will help an athlete improve their running and time.

Method & Basic Description • The main goal for this assessment was to increase the client's duration, endurance, and strength. • Another focus was to encouraged participants to go to the gym 3 to 4 times a week. • There was also focus on how each participant felt in the beginning, middle and end of the assessment • Client behavior • Energy • Stress

• Two forms were required to be filled out prior to the start of the assessment • Health History Form & A Fitness Questionnaire (seen by instructor only) • Anyone with a history of health disease was not allowed to partake in this specific assessment. • The meeting that took place throughout the 2 months were held in the local fitness center with provided equipment • Approved by the administrator of the facility

Instrumentation The Questionnaire is an instrumentation that gave a better understanding to the instructor to see where each participant was at in their physical fitness and lifestyle. The History Health Form is very important to have when training any type of physical fitness. This is for the instructor to have for the clients safety and their own safety.

Results • When comparing the numbers of push-ups between the Military, ACSM and NSCA guidelines almost all the male participants fell in the same average range as their age. • Males showed stronger upper body strength when doing push-ups. • In all the other categories there was no big difference between the two genders. • There wasn’t a significant difference in data but no participant went backward in their SMART goal, each client showed improvement. • Overall averages: • Pre mile run was 682. 7 seconds and the post average was 677. 6 seconds • Pre push-ups were 21. 2 and post average was 22. 6 • Pre KB swings were 28. 5 and a post average of 29. 7

Discussion • Going into this assessment, the goal was to increase the participants reps in 1 minute and decrease their mile duration by improving their duration, endurance and strength. • The data shows consistency and about half of the participants gained a slight increase in reps. • Everyone's mile time ranged from a 0 -5 second decrease. • There was no huge difference between pre and post when analyzing the data by gender. • The overall average for the mile had a decrease of 5. 1 seconds, the push-ups had an increase of 1. 4 reps, and the KB swings had an increase of 1. 2 reps. • Most of the participants increased their number of 0 -4 reps. • When analyzing the p-value, the numbers are less than. 05 which meets my confidence level and helps predict that same outcome would reoccur 95% of the time.

Evaluation & Reflection • The population showed great results and if they had more time during this assessment they would have continued to improve in these specific areas of exercise. • Each participant met one-on-one with the instructor and looked over their data, from the beginning to the end. • Everyone was happy with their progress and hearing their feedback is always great. • They expressed that they had more energy and less stress. • Some stated that they are motivated now after seeing their results and will continue setting goals for themselves. • Did not get any negative feedback but as the instructor I would have fixed some things if I did it a second time. • I would not have focused so much time on the amount of reps in a certain time span. • I would have focused more on the frequency and intensity. • I would also try and target weight not just performance.

References Azze, J. (2014, October 16). Exercise Highlight 3: Revisiting the Kettlebell Swing. Retrieved from https: //www. mountainpeakfitness. com/blog/revisiting-the-kettlebell-swing Cespedes, A. (2017, September 11). The Average Push-Ups for Men & Women. Retrieved from https: //www. livestrong. com/article/421691 -the-average-push-ups-for-men-women/ Smith, B. (2017, February 10). The 6 -Week Routine to Run a Sub 6 -Minute Mile. Retrieved from https: //www. mensjournal. com/health-fitness/6 -week-routine-run-6 -minute-mile/