Physical Fitness Assessment

Physical Fitness Assessment Health Occ

5 Components of Fitness • Muscle Endurance • Flexibility • Cardiovascular endurance • Body Composition • Muscle strength

Muscle Endurance • Muscle endurance: • Ability of muscle to keep working over a period of time

Muscular Endurance Evaluations Bent – Leg Sit –Ups • Measures Abdominal muscle endurance • Perform for 1 min • Record results

Muscular Endurance/ Strength Push Ups/ Modified Push-Ups • Measures arms, chest and trunk endurance • Perform as many as possible • May rest in up position • Record results

Muscular Endurance Bench Jump or Step • Measures lower extremities endurance • Bench/step 16” high • Perform for 1 min • Record results

Muscular Flexibility • Flexibility • Ability to stretch a muscle through afull range of motion without pain or tearing.

Flexibility Endurance Sit and Reach (Trunk Flexion) • Measure flexibility in the hamstrings • Warm up • 15” mark at heels • Hands on top of each other • Reach and HOLD for 5 seconds • Record results

Flexibility Endurance • Back Bend (Trunk Extension) • Ability of abdominal muscle and spine to extend backwards • Lie face down with hands behind neck • Gently raise head as far as possible for 5 seconds • Measure from floor to chin • Record results

Cardiovascular Endurance • Cardiovascular Endurance: • Capability of the heart and lungs working together efficiently • Measurement of resting heart rate and recovery heart rate

Cardiovascular Endurance Resting Heart Rate: RHR Recovery Heart Rate: RHR 3 minute step test 12” high step performed for 3 minutes Wait 60 s after completion Take pulse • # of bpm • Check pulse for 30 s and then multiply by 2 • Best done in morning when you wake up • Adults average = 60-100 • What is your RHR?

Cardiovascular Endurance • Target heart rate • Lower and upper limits of the rate in which the heart should beat to achieve optimal cardiovascular benefits: used to assess intensity in exercise.

Cardiovascular Endurance • Finding Target heart rate: THR • Normal range = 60% -85% Steps • Find MHR: • 220 – age • Find the THR range: • Multiply MHR by 60% for lower range • Multiply MHR 80% for upper range

Cardiovascular Endurance • Scenario: A 16 year old A 55 year old Questions: What is their MHR? What is their THR range?

Body Composition • Body Composition: • Ratio between lean body mass ( muscle and bone) and fat (body fat %) • Essential body fat: • Minimum amount of body fat necessary for the proper protection of internal organs • Males = 3% • Females = 12%

Skin Fold Measurement • Body Fat Testing: Skin Calipers • Supra - Iliac

Skin Fold Measurements • Body Fat Testing • Triceps

Skin Fold Measurement • Body Fat testing • Biceps

Skin Fold Measurement • Body Fat Testing • Subscapula

Body Composition • Find Body fat % using skin calipers • Find fat weight: • Body weight x % body fat = fat weight • Find Lean body Weight (LBW) • Body weight – fat weight = LBW • This is fat free mass…..good!

Body Composition Scenario 35 year old man Weight = 195 lbs Body fat = 15% Is his BF% within normal range? What is his lean body weight? 19 year old female Weight = 137 lbs Body fat = 22% Is her BF% within normal range? What is her lean body weight?

Muscle Strength • Muscle Strength: • Amount of force that a muscle can apply in a given contraction

Getting F.I.T.T. • Frequency: how many times per week • Intensity: how hard you work • Time: duration • Type: type of exercise

Physical Fitness Assessment

Physical Fitness Assessment

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