1. My Fitness Analysis Report
HPE256 – Task 2
Student Name: Mark Seijbel
Student Code: MSE007
Date Submitted: 23/5/2011
Teacher: Mr Suter

2. • Introduce the reader to your report:
1.0 Introduction o What do you aim to do through this
report?
o Include any definitions of terms you
will use (for example: health,
components of fitness, energy
balance and SMART goals).
This report analyses the health of Mark Seijbel in relation to nutrition and physical fitness.
Physical Fitness is frequently defined as the capacity to carry out the day’s activities without
undue fatigue (Wikipedia: 2011). For the purpose of this assignment we look at both general
Health Components of Fitness and Performance Components of fitness to make an
assessment of the subjects’ fitness level. A physical acticity diary was completed for three
weeks, and levels of physical activity according to intensity was examined. A diet diary and
analysis in relation to the Australian Guide to Healthy Eating was than carried out to identify
how appropriate nutrient intake was. A brief assessment of energy balance in relation to
energy input compared to energy used was also carried out. Finally these dietary and fitness
evaluations were used to set some SMART goals and strategies to achieve these goals are
discussed. A SMART goal is one that is specific measurable, achievable, realistic and time
bound (O Neill and Conzemuis: 2005).

3. • Outline the process you used to carry out this
2.0 Method task in point form (will discuss in class). What
did you measure and how.
Step 1 Carry out a range of components of fitness tests
Component Test Definition
Aerobic Capacity 1.6km walk The ability to keep producing energy
(Cardio‐Vascular) Or Beep Test aerobically (uses oxygen) and using it to
perform tasks involving the whole body for
extended periods of time
Speed 50m Sprint The ability to get your body moving quickly.
(Anaerobic
Capacity)
Agility Agility Run The ability to change direction quickly and
precisely and still retain balance.
Strength Grip Strength Muscular strength – the force that a muscle or
Or Push Ups group of muscles can generate against a
resistance in a single contraction.
Power Vertical Jump Power is the functional application of both
Or Basketball Throw strength and speed. It is the key component
for most athletic performances.
Balance Stork Stand The ability to maintain the body in equilibrium
(in a stable position) while you are moving or
stationary.
Flexibility Sit and Reach The ability of your muscles, ligaments and
tendons to stretch so that your joints allow
large range movements.
Coordination Alternate Hand Ball‐Wall The ability to time your movements so that
Toss you perform skills smoothly and accurately.
Body Composition BMI The ratio of the different types of tissue in
(optional) your body (fat, muscle, bone).
Muscular Curl‐ups The ability of your muscles to produce small
Endurance efforts that are repeated over and over again.
Step 2 Analyse the components of Fitness Test Results
Step 3 Complete a Physical Activity Diary for three weeks.
Step 4 Analyse physical activity levels
Step 5 Complete diet diary
Step 6 Analyse dietary intake
Step 7 Assess energy balance
Step 8 Identify priority areas and set SMART goals
Step 9 Develop some strategies to achieve SMART Goals

4. • Present the results in table or figure (graph) format.
3.0 Results Include the items identified below plus any additional
results that are relevant:
o Fitness Test Ratings and/or Personal Fitness
Graph.
o Diet Intake Summary/Diary
o Energy Intake Vs Expenditure
Table 3.1. Fitness Test Results
Figure 3.1. Fitness Profile

5. Figure 3.2. Physical Activity Type (numbers indicated in minutes).

6. Figure 3.3. Average number of Serves for each Food Group per day
Table 3.2. Estimated Energy Balance 21/4/2011
Total Balance
Input
2 x Coke 375ml Added by phone app
2 x toast – MyFitnessPal
P butter -1 serve
Salad
3 x muesli bar
11210Kj
Pizza
2 x glass milk
2150 Kj Excess
Sml pkt chips
Output
BMR 7300Kj
9060Kj
60 min run 1760Kj

7. • Write one to two paragraphs on each of the following:
4.0 Discussion o
o
4.1 Physical Fitness
4.2 Dietary Intake and Energy Balance
o 4.3 Personal Priority Areas and Goals
o 4.4 Implementation Strategies
• For Paragraphs 4.1 and 4.2:
o Introduce the key concepts and terms you will use to make a
judgement.
o Make a judgment on your overall level in this area and
justify/explain why you choose this level.
• For Paragraph 4.3:
o Clearly identify what you believe should be your main
priorities (eg improve aerobic capacity, increase fruit and
vege intake...)
o Write a SMART goal for each of the three priority areas.
• For Paragraph 4.4:
o Describe what you need/can/will do to work towards
achieving each of your three goals.
4.1 Physical Fitness
The Fitness Components assessed as shown if Figure 3.1 show that Aerobic Capacity,
Flexibility, Body Composition and Muscular Endurance are all below average and therefore
need to be the priority. These components of fitness are all Health related components of
fitness and therefore it is safe to evaluate overall physical fitness levels for health as poor.
The Performance Components of Fitness results were all good. If the Health components
were improved it is fair to assume the subject would be good at a wide range of sports.
The total amount of Physical Activity is not too bad. If he was to do an average of 30minutes
per day over the 21 days, we would have a total of 630minutes for the three weeks. However
his total is less than 600. The type of physical activity is mainly “Moderate”. This is OK for
Health components of fitness, but his components of fitness results do not show this.
4.2 Dietary Intake and Energy Balance
The diet analyses as shown as Figure 3.3 clearly show that the subject eats too much fats,
sweets and oils and not enough fruit and vegetables. Dairy products were also too low. The
high intake of fats and sweets has probably led to the excess energy consumed, as shown in
Table 3.2. On the day analysed the subject ate way too many kilojoules and did not burn
them off through activity. This leads to the assessment that overall the dietary intake of the
subject is poor.
4.3 Personal Priority Areas and Goals
The subject needs to do more high intensity and/or vigorous intensity physical activity. The
physical activities need to target particularly aerobic capacity, flexibility and body
composition. The subject needs to eat less energy rich foods, especially Sweets, fats and oils.
He also needs to eat more fruit and vegetables and dairy products.
SMART Goal 1: Swap at least two “sweet/high energy” serves/snacks with fruit every day
starting tomorrow.
SMART Goal 2: Add two 30 minute runs at high intensity (160+ bpm) twice a week starting
tomorrow.
SMART Goal 3: Improve Aerobic Capacity (take two minutes off 1.6km run time) by the
end of the term.

8. 4.4 Implementation Strategies
By not taking money to school (buy coke at canteen) and taking an apple and an orange
instead I can swap my dietary intake as outline in goal 1. I can tell my parents to make sure
we have enough fruit at home and for them to encourage me to eat this instead of chips and
other high energy snacks.
On Tuesdays and Thursdays I will go for a run straight after school. I will put my running
gear ready on the bed in the morning before I go to school. This way when I get home I have
no excuses but to get straight into it.

9. • Summarise the overall experience of this
5.0 Conclusion task/report, key focus areas and how you
hope to achieve them.
This report found the Mark Seijbel had poor levels of physical fitness and activity habits. His
diet did not meet the Australian Dietary Guidelines. The subject needs to target aerobic
capacity, flexibility and body composition as a matter of urgency and needs to get an extra 60
minutes of high to vigorous physical activity per week. Mark’s diet is too high in fats, sweets
and oils, and he does not eat enough fruit and vegetables or dairy products. His energy intake
is too high for the energy he burns off through activity. If the subject commits himself to the
three SMART goals outlined in this report and follows the strategies suggested he will
significantly improve his physical fitness and nutrition over time.

10. • Attach any work sheets, results sheets....
6.0 Appendices • Each attachment should be on a separate page
and numbered (eg. Appendix 1 – My Diet Diary,
Appendix 2 – My Physical Activity Diary...).
6.1 Physical Activity Diary

11. 6.2 Physical Activity – Three Week Totals
6.3 Diet Diary

12. • List all the books, websites and resources you used to
7.0 References write this report (especially those used for definitions).
1. Wikipedia, 2011 http://en.wikipedia.org/wiki/Physical_fitness
2. O Neill J and Conzemuis A (2005), The Power of SMART Goals, Solution Tree