Final Exam

Category: Fitness

Site 1:

  1. The site name is Fitness Level and the URL is
  1. The survey is readily available for anyone who clicks on the site. Therefore, it is easier to use because it does not involve clicking on additional links to pull up a survey or assessment. The information briefly describes the purpose of taking the survey, which is good because it is not overflowed with too much information.
  1. For this site specifically, I would include tables and charts on certain fitness assessments that people can do to see what level of fitness they are at. Other things that could be added are links to different websites or videos that demonstrate these tests. For example, if someone never performed the one rep max test, then the site could have a link readily available to show the person how to properly perform the test. Graphics could also be added to make the site look more desirable.
  1. Different assessments could include standards and information on the 3 minute step test, one mile walk test, or the one mile run test. Flexibility tests could include the sit and reach, while a muscular endurance test could include sit-ups and push-ups counted in a minute. To assess strength, the bench press and leg press tests could be listed as well. The tables and charts would include standards for each. These are more accurate in determining someone’s fitness level than just asking questions.
  1. The information provided is pretty accurate because it is easier to reach your goals in fitness when you know where to begin. I know from my knowledge that I have gained at school and each individual must know their fitness level before they begin an exercise routine. This is why trainers do assessments with new clients, because they need to know how much weight or target heart rate to set them at. However, the survey itself seems to be just based off of levels that someone made up (eg. beginner, intermediate and advanced exerciser). Although, I think that it is a good way to rate people based off of the results of the survey. Also, the recommended activities for each fitness level categories are good suggestions because the intensity of the activities increases, the closer it is to the advanced category.
  1. The survey does provide a quick way to get an idea of someone’s fitness level. Perhaps while the person is filling out their health history questionnaire, this survey could be included to get an idea of the person’s fitness level. Therefore, when going into fitness assessments, I would have a better idea of what to expect during the fitness assessment.
  1. The survey rating for me is pretty accurate. I was rated as an advanced exerciser, which is true because I have been exercising for years and have performed cardiovascular, resistance and flexibility training. The only issue is that the survey only rates off of duration of performing different types of training. Therefore, it does not focus on assessing someone’s knowledge on proper form or intensity. So someone could be labeled an “advanced exerciser” because they have been going to the gym for a long time, but they could have no idea how to properly exercise. There is no calculator available on the site.

Site 2:

  1. The site name is One Rep and the URL is
  1. The site is really easy to use and the links to different parts of the site are easily accessible. Links for any topic are easy to find under the exercise directory. Therefore, time is not wasted when trying to find other sources of information. Also, it is easy to put information into the one rep calculator and the table shows an example that makes it easy to understand.
  1. This site includes a lot of great graphics of the muscles and exercises, but I would probably include some videos as well. There are a lot of great YouTube videos that help give a better view of how an exercise is performed, or how a muscle moves. The site could also use more color to the different pages because it gets a little boring when looking at the same color and similar layout on each link. I would also include a standards table along with the one rep max calculator.
  1. When videos of exercises are shown, people will be able to see how form can be
    proper and when it is proper. Sometimes it takes someone to watch an exercise multiple times before they get their form down. It is also important for people to be educated on the functions of the muscles for performing exercise and preventing injury. Therefore, videos can show how certain muscles move certain joints, in addition to the information provided. The standards for the calculator will help people to see what level they are with their one rep results.
  1. The information on the site definitely seems to be accurate. A lot of the kinesiology that I learned ties into the information provided on the website. Also, I have calculated my one rep max before and the calculator depicts accurate results of what it is.
  1. The calculator provided on the website is an easy and convenient tool to use if I wanted to find out my client’s one rep max or their percentages of a one rep max. Therefore, I will know how much weight they should be doing for each intensity. Additionally, the muscles and exercises are a good tool to use for planning out exercise routines. If I want an exercise that works the shoulders, I can just click on the link and several exercises come up.
  1. The information provided by the one rep calculator is accurate because it matches the lab calculation that I got for my exercise physiology lab. I simply put in the number of reps and the weight into the calculator and it gave me the same results as the lab calculation. Therefore, it identified my one rep max and the percentages accurately.

Site 3:

  1. The site name is Target Heart Rate and the URL is
  1. The site has a good layout so it is easy to find the information from the links listed on the side. All of the information is easy to read and understand. It also uses appropriate links to better explain certain pieces of information (eg. the Karvonen formula in the target heart rate section).
  1. This site could benefit from the use of more tables to better organize the information. In addition to the explanation of different ways to count heart rate, I would provide a table that depicts the different options. Therefore, it would be a table that should the mathematical equations to finding heart rate, rather than just telling people how to find it.
  1. There are a couple of things that I would add for the heart rate and target training zones. First of all, the site should explain that the recommended number of seconds for calculating heart rate during exercise, which is 15 seconds multiplied by 4 to get a minute. I would also add in a table that shows the standards for heart rate of different ages and why resting heart rate is important. Finally, I would add in heart rate reserve and use it to multiply by the percentage instead of max heart rate.
  1. The target heart rate information could be a little more accurate, but it is not way off. For example, the warm-up zone should not exceed 40% heart rate reserve. However, the rest of the information is accurate and provides good explanations to finding heart rate and different levels of target heart rate. It correctly explained how to count for a certain number of seconds and what number to multiply it by to get heart rate. It also accurately explains what level of target heart rate maximizes fat burning and which levels are best for certain activities (eg. aerobic for running a marathon)
  1. I would use this for my clients to get a good explanation of finding heart rate and target heart rate zones. It could help explain to them how different target zones use different sources of energy. Also, I would recommend that they use the Karvonen method if they wanted to find target heart rate on their own. Therefore, I would use the information as a tool for my clients to educate themselves.
  1. There is no calculator on the site, but they do provide an equation on how to use the Karvonen formula. I know the formula off of the top of my head and so I know it is accurate. The results depend on the age of the person and the intensity that they want to work at.

Site 4:

  1. The site is called Target Heart Rate 2 and the URL is
  1. The site is really easy to use because they have all of the links organized on the top and the side, which make it easy to select different pieces of information. It provides sub-categories on the side for those who want to become more educated on the topic. The information provided is good information to know for any person who engages in exercise.
  1. I would add more graphics to show different ways to find heart rate on the body. I would also include an equation that shows how target heart rate is found. Finally, I would include some type of assessment involved with target heart rate and resting heart rate.
  1. The content that I would add in the assessment would include either a survey that asks questions about a person’s resting heart rate and their knowledge on different percentages of target heart rate, or a target heart rate calculator. At the end of the assessment, different suggestions could be made based off the results the person received. For example, if they have a high heart rate, I would provide examples of how they can decrease their heart rate (eg. ways to manage stress, exercising, proper nutrition guidelines, etc.).
  1. This site is a good, credible source of information that I would definitely use as a source of information for my clients. It provides a plethora of information on fitness basics alone. Therefore, rather hearing information just come out of me, they can go home and use this site as a tool for bettering themselves.
  1. The information is definitely accurate because the American Heart Association sets standards for a lot of aspects in cardiovascular health. It is a credible source that I have used as research throughout my college career.
  1. There is not a calculator on the page, but there is a chart that can be use to assess where a person’s target heart rate should be based off of their age. The target heart rate zones that it has for my age are an accurate measurement for when I am exercising.

Site 5:

  1. The site is called Fitness Assessment and the URL is
  1. This site has a lot of useful information, but it could be organized better so it is not so confusing. I think that it is kind of sporadic and there should be a better way to present the information.
  2. First I would definitely use a table at the top of the page and create links of the main categories of the website. Then I would internally link all of the information under those categories into the main category. Finally, I would make pages for the subcategories to make it more organized.
  1. Content that I would add would be testing for more populations. There are some specific populations listed that go along with certain assessments, but populations with a bigger need for exercise are left out (eg. those with cardiovascular disease). Therefore, I would expand on that section so there is a better source of knowledge for everyone.
  1. Based off of what I know about fitness and everything that I learned, the information is accurate. It shows different ways of calculating different tests and the tables of standards for each assessment. All of the content is useful and has a good knowledge-base. The most popular assessments (eg. endurance and sit and reach) are explained well and provide a purpose.
  1. This site would definitely be helpful for using fitness assessment tests on my clients. It has any fitness test you can think of and provides explanations, and standards for each. This site serves as a good tool to get this information in a convenient way. If I wanted to do any of the most used tests for fitness assessments, they are linked right on the main page.
  1. The BMI calculator that I use was accurate in measuring my correct BMI and showed that I am in the average category. I double checked by doing the calculation myself and the results were the same. There are a lot of different calculators that are available on the site.