Crossfit Case

Firstbeat Lifestyle Assessment

Crossfit CaseProfile

14.07.2014Measurement start date

PRE-QUESTIONNAIRE REPORT

I think I am physically active enough to get health benefits. Completely agree

I think my physical activity is intensive enough to improve my fitness. Completely agree

In my opinion, my eating habits are healthy. Completely agree

I feel that my alcohol consumption is not excessive. Completely agree

I don't generally feel stressed. Partially disagree

My days include breaks that allow me to recover. Partially disagree

I usually feel rested and energetic. Cannot say

I feel that I sleep enough. Partially agree

I feel that I can influence the things that affect my health. Completely agree

In my opinion, I feel well at the moment. Partially agree

Completely agreePartially agreeCannot sayPartially disagreeCompletely disagree

Scale of answers:

QUESTIONNAIRE RESULTS

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LIFESTYLE ASSESSMENT Person: Crossfit Case

AgeHeight (cm)Weight (kg)Body Mass Index

25168

5920.9

Activity ClassResting heart rateMax. heart rate

8.0 (Top-level)37

196

Measurement: Start time Duration Heart rate (low/avg./high)

Mon 14.07.2014 09:1521h 59min42 / 75 / 165

Stress reactions Recovery Physical activity Daily physical activity Heart rate Missing heart rate 2%

11:00 13:00 15:00 17:00 19:00 21:00 23:00 01:00 03:00 05:00 07:00

Str

engt

h of

rea

ctio

n

406080100120140160180

Hea

rt r

ate

(bea

ts/m

in)

15 min with thestrongest stressreactions.

No recovery during thedaytime.

The sleep period waslong enough, butrecovery was onlymoderate.

Hard exercise 60minEating 45min

Computer 2h 30min

Eating 15minCrossfit 1h 15min

Shower/bath 15min

8h 0min

Maintaining fitness(Training Effect 2.9)

This kind of exercise maintainsyour cardiovascular fitness.

747 kcal

STRESS AND RECOVERY

Stress reactions (7h 19min)

Recovery (4h 34min)

Physical activity (2h 12min)

Daily physical activity (60min)

Other state (6h 54min)

31%

5%10%

33%

21%

% of stress reactions: 33%

More thanusual Normal

Less thanusual

> 60% 40 - 60% < 40 %

% of recovery: 21%Low Moderate Good

< 20% 20 - 29% ≥ 30%

WORK

No work period

SLEEPSelf-reported sleep quality:

Length of sleep: 8h 0minPoor Moderate Good

< 5,5h 5,5h - 7h ≥ 7h

% of recovery during sleep: 57% < 50% 50 - 74% ≥ 75%

Quality of recovery(HR variability, RMSSD): 74 ms 0 - 24 ms 25 - 52 ms ≥ 52 ms

PHYSICAL ACTIVITY

The total duration of physical activity 2h 12min of whichfitness-improving physical activity 36min. In addition,there was 60min of daily physical activity.

Physical activity index: 100/100

Low Moderate Good

0 - 29 30 - 59 60 - 100

ENERGY EXPENDITURE

Total energy expenditure:

2808 kcal

Physical activity 727 kcal Other 1777 kcal

Daily physical activity 304 kcal

29.09.2015 08:16www.firstbeat.com/work-well-being

LIFESTYLE ASSESSMENT Person: Crossfit Case

AgeHeight (cm)Weight (kg)Body Mass Index

25168

5920.9

Activity ClassResting heart rateMax. heart rate

8.0 (Top-level)37

196

Measurement: Start time Duration Heart rate (low/avg./high)

Tue 15.07.2014 07:1523h 45min44 / 72 / 182

Stress reactions Recovery Physical activity Daily physical activity Heart rate Missing heart rate 5%

09:00 11:00 13:00 15:00 17:00 19:00 21:00 23:00 01:00 03:00 05:00

Str

engt

h of

rea

ctio

n

406080100120140160180

Hea

rt r

ate

(bea

ts/m

in)

15 min with thestrongest stressreactions.

No recovery during thedaytime.

The sleep period waslong enough andrecovery was good.

Housework 30minExercise 30min

Hard exercise 60min

Eating 30min Eating 45min Exercise 30minTV 45min

3h 45min 3h 30min 7h 15min

Maintaining fitness(Training Effect 2.8)

This kind of exercise maintainsyour cardiovascular fitness.

853 kcal

STRESS AND RECOVERY

Stress reactions (11h 28min)

Recovery (5h 40min)

Physical activity (1h 26min)

Daily physical activity (24min)

Other state (4h 47min)

20%

2%

6%

24%

48%

% of stress reactions: 48%

More thanusual Normal

Less thanusual

> 60% 40 - 60% < 40 %

% of recovery: 24%Low Moderate Good

< 20% 20 - 29% ≥ 30%

WORKLength of work periods: 7h 15min

Amount of recovery during work: 0min

Low Moderate Good

< 10 min 10 - 29 min ≥ 30 min

SLEEPSelf-reported sleep quality:

Length of sleep: 7h 15minPoor Moderate Good

< 5,5h 5,5h - 7h ≥ 7h

% of recovery during sleep: 77% < 50% 50 - 74% ≥ 75%

Quality of recovery(HR variability, RMSSD): 67 ms 0 - 24 ms 25 - 52 ms ≥ 52 ms

PHYSICAL ACTIVITY

The total duration of physical activity 1h 26min of whichfitness-improving physical activity 23min. In addition,there was 24min of daily physical activity.

Physical activity index: 73/100

Low Moderate Good

0 - 29 30 - 59 60 - 100

ENERGY EXPENDITURE

Total energy expenditure:

2523 kcal

Physical activity 424 kcal Other 1934 kcal

Daily physical activity 165 kcal

29.09.2015 08:16www.firstbeat.com/work-well-being

LIFESTYLE ASSESSMENT Person: Crossfit Case

AgeHeight (cm)Weight (kg)Body Mass Index

25168

5920.9

Activity ClassResting heart rateMax. heart rate

8.0 (Top-level)37

196

Measurement: Start time Duration Heart rate (low/avg./high)

Wed 16.07.2014 07:0026h 24min45 / 75 / 175

Stress reactions Recovery Physical activity Daily physical activity Heart rate Missing heart rate 2%

08:00 10:00 12:00 14:00 16:00 18:00 20:00 22:00 00:00 02:00 04:00 06:00 08:00

Str

engt

h of

rea

ctio

n

406080100120140160180

Hea

rt r

ate

(bea

ts/m

in)

No recovery during thedaytime.

The sleep period wasshorter thanrecommended andrecovery was onlymoderate.

Eating 15minCrossfit 2h 15min

Eating 30min Shower/bath 30minExercise 15min

8h 15min 6h 45min

Maintaining fitness(Training Effect 2.1)

This kind of exercise maintainsyour cardiovascular fitness.

956 kcal

15 min with thestrongest stressreactions.

STRESS AND RECOVERY

Stress reactions (10h 39min)

Recovery (2h 44min)

Physical activity (2h 0min)

Daily physical activity (4h 6min)

Other state (6h 55min)

26%

16%

8%

40%

10%

% of stress reactions: 40%

More thanusual Normal

Less thanusual

> 60% 40 - 60% < 40 %

% of recovery: 10%Low Moderate Good

< 20% 20 - 29% ≥ 30%

WORKLength of work periods: 8h 15min

Amount of recovery during work: 0min

Low Moderate Good

< 10 min 10 - 29 min ≥ 30 min

SLEEPSelf-reported sleep quality:

Length of sleep: 6h 45minPoor Moderate Good

< 5,5h 5,5h - 7h ≥ 7h

% of recovery during sleep: 42% < 50% 50 - 74% ≥ 75%

Quality of recovery(HR variability, RMSSD): 85 ms 0 - 24 ms 25 - 52 ms ≥ 52 ms

PHYSICAL ACTIVITY

The total duration of physical activity 2h 0min of whichfitness-improving physical activity 32min. In addition,there was 4h 6min of daily physical activity.

Physical activity index: 100/100

Low Moderate Good

0 - 29 30 - 59 60 - 100

ENERGY EXPENDITURE

Total energy expenditure:

3081 kcal

Physical activity 683 kcal Other 2105 kcal

Daily physical activity 292 kcal

29.09.2015 08:16www.firstbeat.com/work-well-being

LIFESTYLE ASSESSMENT SUMMARY Person: Crossfit Case

AgeHeight (cm)Weight (kg)Body Mass Index

25168

5920.9

Activity ClassResting heart rateMax. heart rate

8.0 (Top-level)37

196

Assessment: 14.07.2014 - 16.07.2014

BODY RESOURCES

Startinglevel

Resourcesincreased

Resourcesdecreased+ +

+

++

++

+

+

13:00 17:00 21:00 01:00 05:00 09:00 13:00 17:00 21:00 01:00 05:00 09:00 13:00 17:00 21:00 01:00 05:00 09:00

Mon 14th Tue 15th Wed 16th

Stress reactions Recovery Physical activity Daily physical activity + Significant recovery period

STRESS AND RECOVERY

STRESS AND RECOVERY BALANCE:

Positive

Negative

Resources increased

Resources decreased

Mon Tue Wed

% OF RECOVERY:

20%

30%Good

Moderate

Poor

Mon Tue Wed

Your average:Poor (18%)

In your age groupaverage is 27%.

SLEEP

LENGTH OF SLEEP:

5,5h

7hGood

Moderate

Poor

Mon Tue Wed

Your average:Good (7h 20min)

In your age groupaverage is 8h 5min.

% OF RECOVERY DURING SLEEP:

50%

75%Good

Moderate

Poor

Mon Tue Wed

Your average:Moderate (58%)

In your age groupaverage is 58%.

PHYSICAL ACTIVITY

PHYSICAL ACTIVITY INDEX:

Good

Moderate

Poor

Mon Tue Wed0

20

40

60

80

100100

73

100 Good! You reachedthe recommendedlevel of health-promoting physicalactivity on 3 days.

The measurement did not include workouts with a fitness-improvingTraining Effect.

ENERGY EXPENDITURE

ENERGY EXPENDITURE (kcal):

Other expenditure

Daily physical activity

Physical activity

Mon Tue Wed0

600

1,200

1,800

2,400

3,000 28082523

3081

Steps 12063 - 6542

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WHAT DOES THE LIFESTYLE ASSESSMENT MEASURE?The Lifestyle assessment will help you with stress management, recovery and exercise prescription. The assessment is based on analysis of heart rate variability.

The Lifestyle assessment will help you understand how you can take control and positively affect your health and well-being. Measurement of heart rate variability gives accurate information about your body’s stress reactions and recovery response as well as the intensity of exercise.

The goal is to find a balance between work and leisure and between activity and rest. It is not essential to eliminate stress, but to ensure sufficient recovery and find a manageable rhythm to life.

STRESS REACTION means an increased activation level in the body. The reaction can be positive or negative. On average, there are 47% of stress reactions in a 24-hour period.*

RECOVERY means that the body’s activation level drops. Important recovery periods include sleep, peaceful moments during the day and days off. On average, there is 25% of recovery in a 24-hour period.*

DAILY PHYSICAL ACTIVITY means low-intensity physical activity during which the intensity is 20-30% of the estimated maximal capacity.

PHYSICAL ACTIVITY means moderate physical loading during which the intensity is over 30% of the estimated maximal capacity.

Fitness-improving physical activity means exercise during which the intensity is over 50% of the estimated maximal capacity.

OTHER STATE is typically shown during recovery from exercise, short awakenings during sleep, and missing data periods.

Training Effect (TE) tells the effect of the exercise session on aerobic fitness. The scale of training effect is 1-5 (see right).

www.firstbeat.com/work-well-being* Firstbeat database 2014

Physical activity index sum up the effect of physical activity on health during the day. The index accumulate based on duration and intensity. For example, in order to achieve a good score (60), you should perform 30 mins of moderate intensity activity or a longer duration of lighter physical activity. The average physical activity index is 48 per day.*

The length of sleep is the period recorded in the journal, from going to bed to waking up. On average, there is 60% of recovery during the sleep period.*

Quality of recovery is based on analysis of heart rate variability. Low values can indicate weak recovery, whereas higher values suggest good recovery. Age influences heart rate variability, and its effect has been accounted for in the reference values. Recovery during sleep can be weakened by various stressors or conditions, such as stress, insufficient sleep, illnesses, alcohol and drugs, poor physical fitness and overweight. The result is not shown in the report if the value cannot be reliably calculated.

The sleep period should be long enough and of good quality to be restorative.

5.0 Temporary overreaching4.0 - 4.9 Highly improving3.0 - 3.9 Improving2.0 - 2.9 Maintaining1.0 - 1.9 Easy recovery

Heartbeat

Heart rate variability

845ms 750ms

GOALS

Please set some personal goals for making changes in your lifestyle.

Work

I will remember to drink and eat regularly, even when I'm busy.

I will include some light physical activity in my work days.

I will set a realistic work schedule.

I will set a "no-later-than" time for leaving work.

After the workday, I will try to disengage from work by doing things that I enjoy.

Leisure time

I will engage in recovery activities that I feel work best for me (e.g. relaxation techniques, watching TV, reading).

I will learn to say "No".

I will continue to engage in my hobbies because positive experiences enhance my well-being.

I will maintain a regular meal rhythm.

I will pay attention to the quality of what I eat, e.g. avoid products that contain excessive fats, sugar or salt.

I will lose weight ____ kg.

I will increase my amount of daily activity.

I will attempt to engage in physical activity at least ____ times per week.

Night and sleeping

I won't do stressful tasks just before bedtime (e.g. work / e-mail).

I will engage in activities that I find relaxing and help me to fall asleep.

I will reduce alcohol consumption to improve my sleep quality.

I will attempt to go to bed early enough to get enough sleep.

Own goals

29.09.2015 08:16www.firstbeat.com/work-well-being