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# A physical fitness test is a test designed to measure physical strength, agility, and endurance.

the amount that something weighs Her weight is 115 pounds. 2 : the force with which a body is pulled
toward the earth. 3 : a unit (as a pound) for measuring weight. 4 : an object (as a piece of metal) of
known weight for balancing a scale in weighing other objects.

Height- the measurement from base to top or (of a standing person) from head to foot.

## body mass index

The body mass index (BMI) or Quetelet index is a value derived from the mass (weight) and height of a
person. The BMI is defined as the body mass divided by the square of the body height, and is universally
expressed in units of kg/m2, resulting from mass in kilograms and height in metres.

BMI is a person's weight in kilograms (kg) divided by his or her height in meters squared. The National
Institutes of Health (NIH) now defines normal weight, overweight, and obesity according to BMI rather
than the traditional height/weight charts. Overweight is a BMI of 27.3 or more for women and 27.8 or
more for men.

## WHAT IS THE NORMAL BMI?

It's one way to see if you're at a healthy weight. Underweight: Your BMI is less than 18.5. Healthy
weight: Your BMI is 18.5 to 24.9. Overweight: Your BMI is 25 to 29.9. Obese: Your BMI is 30 or higher

How is BMI calculated? With the metric system, the formula for BMI is weight in kilograms divided by
height in meters squared. Because height is commonly measured in centimeters, divide height in
centimeters by 100 to obtain height in meters.

## How to Set Up a Comprehensive Exercise Schedule

Start with the basics. Whether your goal is to lose weight, get healthy, get in better shape, or all of the
above, there are three main components to your program:

Cardio exercise: This can be any activity that gets your heart rate up, from walking or jogging to cycling
or taking a fitness class.

Weight training: You don't have to lift heavy weights or even spend a lot of time on weight training at
first, but you do need to lift. Your muscles will get stronger and the more muscle you have, the more
calories you burn overall. That helps with losing weight.

Flexibility training: You also need to have the flexibility to go through a full range of motion of each
exercise. Stretching increases your flexibility and helps your body recover after exercise.
Your schedule will ensure you get the right amount of each of these types of exercise throughout the
week.\

## Sample Workout for Beginners

Below is a sample program that gives you an idea of what a typical schedule would look like for
someone just getting started, or getting back to, exercise.

Monday Cardio: 10 to 30 minutes. You can choose from one of the following sample
cardio workouts:
Beginner Stationary Bike
Beginner Walking Workout
Beginner Elliptical Workout
Tuesday Total body strength and core training. You can choose from one of the
following sample strength workouts:
Beginner Total Body Strength
Beginner Total Body Strength Level 2
Beginner Total Body Strength Level 3
WednesdayRest or gentle yoga/stretching
Thursday Cardio: 10 to 30 minutes. You can do the same workout you did on
Monday or a new one.
Friday Total body strength and core training. It's a great idea to do the same
workout you did on Tuesday so you can practice the exercises and build
the strength and endurance to do more.
Saturday Rest or, optional, cardio: This is a great time to do something less
structured like take a walk or a leisurely bike ride.
Sunday Rest

## Guidelines for Intermediate Exercisers

If you've been exercising for at least three months consistently, you typically fall into this
category.

 If your goal is to lose weight, you want to work your way up to 20 to 60 minutes of
cardio about five or more times a week. This is a great time to try interval training once
or twice a week which will give you more bang for your buck.
 Your strength training schedule will depend on what type of workouts you're doing (e.g.,
total body training or a split routine).
 You can do cardio and weight training on the same day, depending on your time
constraints. It doesn't matter which one you do first, so vary your routine and try different
combinations to find the one that is right for you.

The following schedule includes a split routine for your upper and lower body, allowing you to
and strength.
Where to Start
No one workout program is going to fit everyone, but it may help to see a sample workout
schedule that would include all the workouts you need, from beginning exercisers to more

These sample workouts give you a place to start, but they're only suggestions. First, determine
your fitness level so you know whether to use beginner, intermediate or advanced schedules.

## Guidelines for Beginners

If you're new to exercise think about these things before you start:

 Ease into exercise with a simple cardio program and a total body strength
training routine. If that's too much, just start with cardio and let that be enough.
 You may need extra recovery days to allow your body to rest and heal. It's normal to
be sore when you try new activities, but if you can't move the next day, that means you
overdid it and may need to back off your next workout.
 A typical beginner program will include about two to three days of cardio and two days
of strength training.
 Learn how to monitor your intensity. Most beginners will start working out at
a moderate intensity. That means you're at about a Level 5 on this perceived exertion
scale from 1 to 10, or you can use the talk test. If you can carry on a somewhat breathy
conversation while you're working out, that's usually a moderate intensity.

## Squats. 7 of 11. ...

Leg Swings.

A dynamic exercise is any exercise that involves joint movement. When performing dynamic exercises,
like the bicep curl, triceps dip or a squat for example, it's important to move through what's called the
full range of motion (ROM)
These static exercises target key muscles and prepare you safely for dynamic, explosive moves, and
better running. Isometric exercises, also known as static strength training, are contractions of a
particular muscle for an extended period of time. You get into a fixed position and hold it for as long as
you can.