Sport

Analysis and brief Discussion of My Fitness Assessment Results
The fitness assessment results have brought forth quite a few important facts about my current fitness level, such as my overall fitness level as well as the parts of my body need immediate attention.

Firstly, the assessment shows my overall fitness is somewhat close to very ordinary level, which indicates that I am not equipped to manage any stressful physical work for long time. This finding clearly suggests me to develop my level of fitness through systematic and regular training. Secondly, the assessment shows that I need to improve the following areas of my body
1. Upper region Chest, Back, Shoulders, Biceps, Triceps, Forearms, Lattices, and Abdomen.
2. Lower region Quadriceps, Hamstrings, and Calves.
3. Cardio-vascular ability.

Proposed Fitness Plan for Short as well as Long-term Benefits
To cover the deficiencies as mentioned above, I propose a fitness plan for myself, comprising of the activities and exercises that I like to do, where my aim would be to meet immediate physical developmental needs and then to adopt an incremental approach in developing and sustaining strength, stamina and the shape of my body all throughout my life.

Accordingly, my short-term goal will be to improve my cardio-vascular ability, general fitness and strength of my body, and therefore I select some freehand exercises and some lightweight training with barbells and dumbbells, besides making schedules for yoga, aerobic dance and medium-paced walking. Altogether the short-term fitness plan looks like below

Short-term Workout Plan (Six months)
Warm-up and flexibility exercises (Appendix-1) Indoor, 20-30 minutes, five days a week.
Neck stretches Lateral neck flexion, forward neck flexion, neck rotation, and sternocleidomastoid stretch.
Chest and shoulder stretches Anterior shoulder stretch, anterior shoulder stretch 2, posterior shoulder stretch, and posterior shoulder stretch. 2, supraspinatus stretch, Internal rotation stretch, external rotation stretch, chest stretch, and partnered stretch.

Arm stretches Wrist flexor stretch, triceps stretch, wrist extensor stretch, and tennis elbow stretch.
Back and abdominal stretches Back stretch, lat dorsi stretch, lat dorsi stretch 2, back arch stretch, back slump stretch, rotation stretch, abdominal stretch, abdominal stretch 2, and slide stretch.

Hip and Groin Stretches Gluteus maximus stretch, outer hip stretch, standing outer hip stretch, piriformis stretch, gluteral stretch, short adductor stretch, long adductor stretch, and standing groin stretch.

Thigh Stretches Quadriceps stretch, laying quad stretch, hip flexor stretch, sitting hamstrings stretch, standing hamstring stretch, partnered hamstring stretch, and kneeling quad stretch.

Lower leg stretches Shin stretch, standing shin stretch, advanced shin stretch, gastrocnemius stretch, advanced gastrocnemius stretch, soleus stretch, soleus stretch 2, and advanced soleus stretch.
Foot and ankle stretching Planter fascia stretch and peroneal stretch.
Cardiovascular (aerobic) exercises 30-60 minute sessions, four days a week.
Walking Two days a week (outdoor, 30-40 minutes)
Aerobic Dance Once in a week (indoor, 30 minutes)
Yoga (Standard Asanas) Once in a week (Indoor, 60 minutes).
Muscular StrengthEndurance Training (Appendix - 2)
With and without barbells and dumbbells, 50-90 minute sessions, five days a week
Arms (Three days)
Biceps Curling and reverse curling (Barbells 10 Kg, 1 set, 10 repetitions)
Triceps Back curling (Barbells, 10 Kg, 2 sets, 10 repetitions)
Forearms Dumbbells (5 kg), curling (Three days, 1 set each arm, 10 repetitions)
Chest, Shoulders, and Back (Three days)
Push-ups (1 set, 10 repetitions)
Forward and back lifting (Barbells, 10 Kg, 1 set each, 10 repetitions)
Bench-press (Barbells, 15 Kg, 2 sets, 10 repetitions)
Legs  Abdomen (Two days)
Quadriceps Squats (Barbells, 15 Kg, 2 sets, 10 repetitions)
Hamstrings Folding movements (Dumbbells 55 Kg, 1 set each leg, 10 repetitions)
Calves Heals-lifting (1 set, 15-20 repetitions)
Abdomen Sit-ups (2 sets 15 repetitions)

According to the above plan there will be five days for general flexibility exercises, four days for cardio-respiratory fitness, and Five days for muscular strength training. Accordingly, there will be a combination of activities like below
Day 1 A  Walking  Arms  Chest, Shoulders, and Back (30 40101090 minutes)
Day 2 A  Dance  Legs  Chest, Shoulders, and Back (3030101080 minutes)
Day 3 A  Yoga (30 6090 minutes)
Day 4 A  Arms  Legs (30 101050 minutes)
Day 5 A  Walking  Arms  Chest, Shoulders, and Back (30 40101090 minutes)

Total Close to seven hours a week.

Long-term Workout Plan (Post-six months)
The long-term workout plan will follow the same pattern, however, the weights, sets and repetitions of strength training will be increased incrementally. Some variations will be adopted by adding one more day to the curriculum.

Summary
The above plan has been made according to my own choice of exercises and convenience, and therefore I feel confident to carry out the above plan successfully and achieve my aim of developing and sustaining a health, strong, and well-shaped body.