Exercise And Fitness For Health: Understanding The PARE Test And FITT Principles

Exercise and Fitness Course

Health/Fitness has a General Education subject called Exercise and Fitness. The course aims at assisting students in improving their understanding practices. In the context of the dimensions of wellbeing, talents connected to personal wellness are discussed. It contains both a teaching and a physical exercise component. The following are some of the topics covered: stress reduction, a balanced diet, control of weight, environmental resiliency, psychological wellbeing, Abuse/misuse of substances, and chronic and infectious illness prevention.

The program aims to help students analyze existing healthy behaviors and perspectives and teach them how to acquire and maintain healthy living habits that will improve the quality and quantity of their lives. Learners are also taught about risk factors, behavior modification, and goal setting to prevent chronic health issues like cardiovascular disease, tumor, insulin, and cerebrovascular disease. It teaches them about cardiovascular conditioning and resistance, for instance. This course’s physical activity component requires learners to engage in physical activity three times each week for eight weeks.

There are a variety of physical tests as far as health and fitness are concerned, such as PREP test, P.I.N. test, F.I.T.C.O. test, and lastly, the PARE test, which is our chosen physical test. The Physical Abilities Requirement Evaluation (PARE) is an occupational test that simulates an important event of tracking, arresting, and detaining a suspect to assess a person’s ability to perform the physical demands of police employment. It necessitates that you be in decent physical condition. A healthy cardiovascular system, as well as muscular endurance, are required. You need to be in good shape to pass this test because it involves running after people you don’t know anything about their health history. The police officer for this case needs to be healthy.

The evaluation has three parts. First, you have to finish the first two stations in less than 10 minutes. If you fail the first time, you have to try again in three days. If you don’t pass the retest, you’ll return home. You will be tested again before you graduate, and you have to finish the first two stations in less than 5 minutes.

1. Obstacle Course-In this section it’s similar to going to the scene of an incident or an issue. It’s like going to a problem place, and the officer has to do whatever to find a solution to get rid of the situation in the next stage.
2. Push/Pull Station-This involves the physical control of the problem. The officer now tries to figure out how to deal with the current ongoing crisis.
3. Weight carry-This section involves removing the object or person from the scene.

Cardiovascular fitness strengthens the heart, lungs, and blood vessels while improving circulation. It improves cardiac muscle endurance and strength, whether healthy or recuperating from a disease or injury. Exercise trains the heart to perform more efficiently, reducing the risk of heart attacks and other cardiac problems. It also boosts blood oxygen levels, strengthens the heart and lungs, boosts energy, burns calories, and lowers cholesterol. The exercises that help maintain cardiovascular fitness, including jogging, swimming, burpees, and running, will help maintain cardiovascular fitness.

PARE Test and its significance

Weight training involves applying tolerance to muscular contractions to increase skeletal muscle strength, anaerobic endurance, and size. This exercise needs a lot of energy, and cardiovascular fitness is highly required. Some examples of the weight training exercises include Hip-hop king, Knee-dominant, Pushing actions (pushups, dips, and presses), Pulling measures (rows and pull-ups), and Walking and running.

The FITT principles are recommendations for determining when and how hard one should train. The FITT principle F stands for frequency, which means how often you exercise. The I is for the intensity, which indicates how hard one workout is. In this case, it also brings a big difference between people with different goals carrying out the exercise. The time input into the practice and the type of exercise done, for example, cardiovascular training.

The table below shows the warmup and cold down exercises together with their diagrams and which part of the body muscle is involved, whether upper or lower body muscle;

Excel document showing the exercise and muscle group as well as Reps and Sets

The FITT program consists of principles that need to be adhered to for the exercise to complete. The F, which stands for frequency, shows how often the training is carried; this may include the number of days, weeks, or even the months the activity occurs. How frequently one exercise is the first step in creating a work plan and how often the exercise is carried out. The intensity of work and effort input is also a vital element of the principle. Cardiovascular workouts are arranged daily to regulate the whole process.

Intensity represents the amount of effort you put in throughout an exercise. The way you increase or decrease intensity depends on the type of workout you’re doing. Heart rate, personal measure, the talk test, a heart rate monitor, or a combination of these factors are routinely used to track cardio workout intensity. You should generally perform at a moderate intensity for steady-state training. Working out at a higher intensity for a shorter period is known as interval training. A balance of low, medium; and increased aerobic exercises is recommended.

The second element of your training plan is the duration of each workout session. When it comes to how long you should exercise, this depends on the fitness level and the type of workout done. The entire process of cardio training takes about 50 minutes, although the length of the movement now depends on the type of exercise performed. G. H. R (2018).

FITT Principles

 Running, walking, cycling, dancing, swimming, and using an elliptical trainer are just a few of the many exercises that may be done for cardiovascular training, which increases the body’s heartbeat and metabolic rate. Cardiovascular training or aerobic training helps open the blood vessels; the heart and lungs supply blood rich in oxygen to the various body parts and working muscles. This, in turn, maintains a steady supply of blood and nutrients in the whole body. Cardiovascular endurance improves a muscle’s ability to utilize oxygen to provide enough energy for the body.McGrath says that selecting aerobic exercises on hand is the best way to avoid boredom and increase diversity,2019. This whole process of cardiovascular training and conditioning helps to build a substantial PARE test which results in nothing but the best results.

The warmup exercises, which may include jumping jacks, may need some more time for the training to be practical. Jumping jacks strengthen your groin, hamstrings, quadriceps, hips, calves, and shins by engaging all of your lower body’s primary muscles. This exercise helps increase the lower muscles body hence advocating for a higher physical ability required for policy evaluation. The other activities, in this case, include squats which make the lower body muscles more robust; the rope jump and leg swing, too, are different categories of warmup exercises. These warmup exercises are also helpful exercises when the FITT principle is followed because they improve the body’s stability and muscle strength, which maintains a steady flow of blood via the whole body and increases the rate of metabolism and heart rate. The PARE test comes out victorious once the proper instructions of the FITT principle are followed.

Lunging calf stretch improves short-term motion and flexibility by engaging muscles and increasing blood flow, leading to steady blood flow in the blood vessels and lungs pumped by the heart. Some people employ calf stretches to warm up or cool down before or after a lower-body workout, yoga practice, cardio session, or other wellness activity. This exercise is essential since it engages the lower muscles to proper training, and the blood flow in the body is continuous, reducing the risk of cardiovascular diseases. The seated person, children, and reclining butterfly pose are part of the cold down exercise which also follow the FITT principle to better the results of the PARE test. The amount of time input and the type of exercise depends on how much effort and intensity one needs to put in the training for the best results of the test.

Physical Tests for Health and Fitness

The resistance training exercises help to create a strong workforce for the upper muscle and generate a lot of energy for the PARE evaluation test, is because resistance training, such as the pushups and pull-ups, helps keep the body, particularly the chest, in proper function hence reducing the cardiovascular risk diseases by lowering high blood pressure and breaking calories and fats which reduces arteriosclerosis which forms as a result of not involving in suitable physical activities. The blood vessels carrying blood such as arteries become stiff and hardened; hence the blood finds difficulties reaching the rest of the body. This may result in a variety of cardiovascular diseases. The exercises need to follow the FITT principle for the best results of the PARE  test. This program is confused and mistaken for punishment exercise, but that’s not the case whatsoever since it needs high-quality training and a lot of energy required too. The activities help relieve the upper body muscles, such as the chest muscles.

Swimming and hiking are an example of aerobic activities which are considered beneficial because they help burn excess fats and calories in the body, which would otherwise accumulate and cause more harm than good. Swimming itself is regarded as one of the best physical exercises reported by the World Health Organization, which improves cardiovascular fitness helps get away with cardiovascular diseases, increasing the chances of PARE evaluation since the amount of metabolic rate generated is directly proportional to the energy required. This creates a suitable environment for the PARE evaluation without failing the test.

The PARE test identifies the best officer with the best training qualifications in terms of resistance training and cardiovascular conditioning. In achieving the best results, several warmups and cold down exercises are carried out according to the FITT principle. The resistance training program requires more energy, producing a lot of metabolism and muscle function, which burns a lot of calories and excess fats in the body. 

Reference

Abou Elmagd., M. (2020). Stay home & stay safe best home exercises during (COVID-19) pandemic. 208-213.

Badau, A., Badau, D., Serban, C., Tarcea, M., & Rus, V. (2018). Wellness integrative profile 10 (WIP10)—An integrative educational tool of nutrition, fitness, and health. J. Pak. Med. Assoc, 68, 882-887.

Kulinna, P. H., Warfield, W. W., Jonaitis, S., Dean, M., & Corbin, C. (2009). The progression and characteristics of conceptually based fitness/wellness courses at American universities and colleges. Journal of American College Health, 58(2), 127-131.

Rao, G. H. R. (2018). Fitness, Lifestyle Changes, and Wellness: Cardiometabolic Beauchemin, J. D., Gabana, N., Ketelsen, K., & McGrath, C. (2019). Multidimensional wellness promotion in the health and fitness industry. International Journal of Health Promotion and Education, 57(3), 148-160.Health. Cardiology, 2.

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