Final answer:
Adults should follow HHS recommendations for fitness testing, which include moderate to vigorous aerobic activities and muscle-strengthening exercises to achieve various health benefits and potentially increase life expectancy.
Step-by-step explanation:
Adults undergoing fitness testing should complete a comprehensive series of exercises as recommended by the U.S. Department of Health and Human Services (HHS). For substantial health benefits, adults should aim to do at least 150 to 300 minutes per week of moderate-intensity aerobic activity, 75 to 150 minutes per week of vigorous-intensity aerobic physical activity, or an equivalent mix of both. These activities help in maintaining physical fitness, weight regulation, and promoting psychological well-being. Furthermore, additional muscle-strengthening activities should be performed on 2 or more days per week, working all the major muscle groups.
The evidence-based guidelines help reduce the risk of chronic diseases, increase various aspects of physical and cognitive health, and contribute to a longer life expectancy. Exercises like push-ups, sit-ups, squats, and lifting weights cater to the muscle-strengthening component. Engaging in physical activity beyond these recommendations can lead to even more health benefits, particularly concerning weight loss and maintenance. It's essential to spread aerobic activities throughout the week for maximum benefit.