Answer:
An accurate assessment will help identify the right goals, help you catch injuries before they happen, and help you determine the effectiveness of your fitness program.
The fitness assessment can help provide fitness goals, and it also measures the progress of those goals. ... It measures how quickly your heart rate comes back down to normal after exercise. The faster, the better. Tests that measure muscle strength and endurance include the sit-up test and push-up test.
During the assessment, key components of your fitness will be measured and your risk factors for heart disease and other health conditions will be evaluated. The findings will provide you your unique exercise road map and serve as a baseline from which to track your progress.
You can do that by increasing the intensity of weight training (more reps, heavier weights, etc.) and cardiovascular exercise, and reducing rest times. Improving fitness levels can be as simple as beginning a walking program. A 20 to 30 minute walk 3 to 4 times per week would do wonders in a normally sedentary person.
