Physical Fitness Physical Fitness AssessmentAssessment

Assess level of fitnessAssess level of fitness

Before setting up a fitness routine for a Before setting up a fitness routine for a client/athlete, you should ALWAYS assess their client/athlete, you should ALWAYS assess their level of fitness first!level of fitness first!– Why?Why?

Evaluate the effectiveness of the programEvaluate the effectiveness of the program See their resultsSee their results Know where to start…avoid injuryKnow where to start…avoid injury Each client’s/athlete’s results are individualEach client’s/athlete’s results are individual

– NEVER COMPARE TO OTHER PEOPLE!!!NEVER COMPARE TO OTHER PEOPLE!!!

Muscular Endurance EvaluationsMuscular Endurance Evaluations

Muscular endurance is measured by Muscular endurance is measured by how many repetitions are performed how many repetitions are performed over a period of time or by how long a over a period of time or by how long a muscle contraction can be heldmuscle contraction can be held

Measuring muscular endurance of Measuring muscular endurance of abdominal musclesabdominal muscles– Bent leg sit-upsBent leg sit-ups– How many sit-ups in one minuteHow many sit-ups in one minute– Start down, go up till elbows touch thighs, Start down, go up till elbows touch thighs,

back down = 1 sit-upback down = 1 sit-up

Muscular Endurance EvaluationsMuscular Endurance Evaluations

Measuring upper body endurance Measuring upper body endurance (arms, chest and trunk)(arms, chest and trunk)– Push-upsPush-ups– Modified push-ups for women or men with Modified push-ups for women or men with

weak upper body strengthweak upper body strength– Start position is with body on floor, use Start position is with body on floor, use

arms to push body up, then lower self back arms to push body up, then lower self back down to floor = 1down to floor = 1

– Record the number of push-ups Record the number of push-ups successfully completedsuccessfully completed

– No time limit!No time limit!

Muscular Endurance EvaluationsMuscular Endurance Evaluations

Measuring muscular endurance in lower Measuring muscular endurance in lower extremitiesextremities– Bench jumpBench jump– Can be bench step if client/athlete can not jump Can be bench step if client/athlete can not jump – A 16” high bench should be usedA 16” high bench should be used– Starting position: feet on ground together, jump Starting position: feet on ground together, jump

with feet together with feet together to bench, and then back down to bench, and then back down to ground = 1to ground = 1

– Have to keep feet together the whole time!Have to keep feet together the whole time!– How many can be completed in How many can be completed in 1 minute1 minute

Flexibility EvaluationsFlexibility Evaluations

Measure trunk flexion Measure trunk flexion – Also measures flexibility in hamstringsAlso measures flexibility in hamstrings– Use Sit and ReachUse Sit and Reach– Have hands together (one hand should Have hands together (one hand should

not reach further than the other)not reach further than the other)– They will have three tries to reach as far They will have three tries to reach as far

as they canas they can– DO NOT have them use DO NOT have them use

bouncing/jerking motions!bouncing/jerking motions!– They should use nice smooth motionsThey should use nice smooth motions

Flexibility EvaluationsFlexibility Evaluations

Measure Trunk ExtensionMeasure Trunk Extension– Evaluates ability of abdominal muscles and Evaluates ability of abdominal muscles and

spine to extend backwardsspine to extend backwards– Start face down with hands behind head, Start face down with hands behind head,

lift head and neck up while keeping eyes lift head and neck up while keeping eyes on spot below your headon spot below your head

– Measure distance between the floor and Measure distance between the floor and their chintheir chin

– They should hold their position for 5 They should hold their position for 5 secondsseconds

– Give them 3 triesGive them 3 tries

Evaluating Cardiorespiratory Evaluating Cardiorespiratory EnduranceEndurance

Measuring heart rateMeasuring heart rate Two places to measure pulse:Two places to measure pulse:

– Radial artery Radial artery – Carotid arteryCarotid artery– DO NOT USE THUMB TO CHECK PULSE!DO NOT USE THUMB TO CHECK PULSE!

Determine Resting Heart Rate (RHR)Determine Resting Heart Rate (RHR)

Evaluating Cardiorespiratory Evaluating Cardiorespiratory EnduranceEndurance

Pulse Recovery Step Test (3 minute Pulse Recovery Step Test (3 minute step test)step test)– 11stst need RHR need RHR– Use 12” high platformUse 12” high platform– Step up on platform one foot at a time Step up on platform one foot at a time

and back down to set pace for 3 minutesand back down to set pace for 3 minutes– After 3 minutes, sit and rest for 60 After 3 minutes, sit and rest for 60

seconds then take their pulse (recovery seconds then take their pulse (recovery heart rate)heart rate)

Target Heart Rate ZoneTarget Heart Rate Zone

First you need Maximum Heart Rate (MHR): First you need Maximum Heart Rate (MHR): 220-age=MHR220-age=MHR

Multiply MHR by 60% and 80%Multiply MHR by 60% and 80%– EX: 220-16 = 204EX: 220-16 = 204– 204 x .60 =122 (this is the low end of your THR 204 x .60 =122 (this is the low end of your THR

zone)zone)– 204 x .80 =163 (this is the high end of your THR 204 x .80 =163 (this is the high end of your THR

zone)zone) THR zone is 122-163THR zone is 122-163 This is where you want your heart rate when This is where you want your heart rate when

you are exercising to see the best resultsyou are exercising to see the best results

Evaluating Body CompostitonEvaluating Body Compostiton

Best way to determine ideal body Best way to determine ideal body weightweight

Can use skinfold calipers, electrical Can use skinfold calipers, electrical impedance, and hydrostatic weighingimpedance, and hydrostatic weighing

Best one?Best one?– Hydrostatic weighingHydrostatic weighing

Skinfold cailpersSkinfold cailpers– Where to measure: triceps, biceps, Where to measure: triceps, biceps,

subscapula, supra-iliacsubscapula, supra-iliac– Measure each site 3 timesMeasure each site 3 times

Lean body weight vs fat weightLean body weight vs fat weight

For both of these you need body weight For both of these you need body weight and % fat first!and % fat first!

Fat weightFat weight– Take the total body weight and multiply it by Take the total body weight and multiply it by

the pbfthe pbf Lean body weightLean body weight

– Take the total body weight and subtract the fat Take the total body weight and subtract the fat weightweight

These are good numbers to motivate your These are good numbers to motivate your client!!client!!

Recommended body fat %Recommended body fat %

Women:Women: 15-25 normal15-25 normal 26-30 overweight26-30 overweight 31-35 obese31-35 obese

Men:Men: 10-20 normal10-20 normal 21-25 overweight21-25 overweight 26-30 obese26-30 obese

Best results from a fitness programBest results from a fitness program

Which fitness program is yielding better Which fitness program is yielding better results:results:– Lose 5 lbs of lean body weight and 7 lbs of fat Lose 5 lbs of lean body weight and 7 lbs of fat

weightweight– Gain 3 lbs of muscle mass and loses 8 lbs of fat Gain 3 lbs of muscle mass and loses 8 lbs of fat

weightweight– Neither are good programsNeither are good programs

Gaining 3 lbs of muscle mass and losing 8 lbs Gaining 3 lbs of muscle mass and losing 8 lbs of fat weightof fat weight– One pound of fat takes up more room than one One pound of fat takes up more room than one

pound of musclepound of muscle– Have individual focus on inches, Have individual focus on inches, not weight!not weight!