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Lesson 1.1

Fitness Assessment

By CaroneBy CaroneFitness

One of the primary goals of this course is for you to improve your overall level of

Fitness Assessment

for you to improve your overall level of physical fitness. However, in order to gauge your improvement, you must first establish a starting point or base level of fitness.

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Fitness Assessment

This lesson walks you through the steps of conducting a p gPersonal Fitness Assessment. You will be performing your own fitness assessment, so be sure to pay close attention.

You may notice that there are yseveral different tests involved with this assessment. This is because your fitness level cannot be measured by any one thing.

Fitness Assessment

Your fitness level is made up of five different components:different components:

1. Cardiovascular fitness

2. Muscular strength

3. Muscular endurance

4. Flexibility

5. Body composition5. Body composition

Each of the tests within this assessment will help you measure a different component of fitness.

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The fitness assessment you will be completing has five simple tests

Five Tests

Fitness Assessment

completing has five simple tests.

1. Walk/Run Test2. Sit & Reach3. Curl-Ups4. Push-Ups5. Body Fat Analysis

Fitness Assessment

It may be helpful to have a friend or parent present to time or count for you. However, you

Assessment Partner

y ycan complete most of these tests on your own if you need to.

You will be graded on participation in completing the assessments, not necessarily how well you did on the testshow well you did on the tests. So, do as well as you can, but don’t be too worried if you don’t score as high as you’d like. You have the entire semester to work on improving!

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Fitness Assessment

Before completing any of these assessments be sure that you have

Warm-Up

assessments, be sure that you have warmed up properly. Neglecting a warm-up can lead to muscle pulls, strains, or other unnecessary injuries.

A proper warm-up can include walking or light jogging and some light stretching.

Fitness Assessment

The Walk/Run Test assesses cardiovascular health and endurance For

Walk/Run Test

cardiovascular health and endurance. For this test, you will be timing how fast you can run one mile. Walking may be done as well, but the goal is to achieve the one mile distance in as short a time as possible.

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Procedures:1. Measure out a one-mile distance This can be done by

Walk/Run Test

Fitness Assessment

distance. This can be done by using a track, driving one mile in a car to measure the distance, using an online GPS program, or using another premeasured route. If using a track, note the conversion rates below.

On a 400-meter track1 mile = 4 laps + 9 meters

On a 440-yard track1 mile = 4 laps

Fitness Assessment

Procedures:2 Be sure to warm up properly A warm-

Walk/Run Test

2. Be sure to warm up properly. A warmup may include walking or light jogging. You may also wish to include some lightstretching.

3. Use a stopwatch or watch with minutes and seconds. Begin timing as you begin your run. If you have a partner available to help you, have him/her time your run for you.

4. Note the time as you complete your one-mile run and record it.

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Fitness Assessment

Remember, you want to run/walk as quickly as you can without pushing

Walk/Run Test

quickly as you can, without pushing yourself to the point of exhaustion. Be sure to pace yourself. You can alternate running and walking if needed. If you have been previously inactive, you may wish to only walk.

Sit & Reach Test

The Sit & Reach Testassesses your flexibility—

Fitness Assessment

y yparticularly the flexibility in your lower back and hamstrings.

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Fitness Assessment

Sit & Reach Test

Procedures: 1. Sit with your feet flexed. You may wish to place a box orYou may wish to place a box or flat object at the base of your feet.

2. Place a yardstick or tape measure on the box or floor in between your feet with the 23-centimeter mark placed at foot l llevel.

3. Lightly practice reaching your fingertips as close to your toes or as far past your toes as possible.

Fitness Assessment

Sit & Reach Test

Procedures: 4. When you are ready, bend4. When you are ready, bend forward and reach your hands towards your toes. Do not bounce or jerk.

5. Note the distance you are able to reach, either before or after your toes. If you have a

t il bl k hi /hpartner available, ask him/her to note the distance for you.

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Fitness Assessment

Sit & Reach Test

Procedures: 6. Record your score. This6. Record your score. This distance should be recorded in centimeters.

If your reach is before your toes, your score should be less than 23 centimeters. If your reach is past your toes, your

ill b t th 23score will be greater than 23 centimeters.

Sit & Reach Test

Note: It may be helpful to warm up first

Fitness Assessment

by walking or jogging lightly and doing some light practice stretches. Warm muscles are more flexible and less prone to injury.

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Fitness Assessment

Curl-Up Test

The Curl-Up Test assesses abdominal strength andabdominal strength and endurance.

This assessment requires you to do as many curl-ups as you can in one minute’s time.

Curl-Up Test

Procedures:1. Lie flat on your back with

Fitness Assessment

your knees bent and your feet shoulder width apart and flat on the floor.

2. Although it is not required, you may use a partner to hold your feet and count for you.

3. Your hands may be placed behind your head to help support your head and neck, or you can cross your arms across your chest as shown.

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Fitness Assessment

Curl-Up Test

Procedures:4. To complete a curl-up, lift your upper body off the floor until your elbows touch your thighs (if arms are crossed in front). Your torso and legs should make a V shape.

5. Complete as many curl-ups as possible in one minute’sas possible in one minute s time. Record your score.

Push-Up Test

The Push-Up Test assesses upper body strength and

Fitness Assessment

endurance.

For this test, you will be doing as many push-ups as you can without stopping.

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Fitness Assessment

Push-Up Test

Procedures: In order to complete a proper push-

f l i f d tup, from lying face down, come up to your hands and toes. Bend the elbows until they reach a 90-degree angle, then raise back up to starting position.

Check for the following:• Body forms a straight line from

head to foot.• Chin tucked and in line with

the rest of your body—not looking up or at your toes.

• Don’t drop the hips.• Don’t bend at the waist.• Keep abdominals tight.

Body Fat Test: There are a couple different ways to test your body fat.

Body Fat Test

Fitness Assessment

1. Skin Calipers: Measure the amount of fat you have at certain places on your body and mathematically estimate an overall percentage of body fat.

2. Water Test: By submerging yourself in water, health professionals are able to determine your percentage of body fat to muscle mass.

3. Body Fat Scale: There are now several scales available that measure percentage of body fat and lean muscle mass.

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Fitness Assessment

If you do not have access to an accurate body fat testing

th d l

Body Fat Test

method, you may also calculate your Body Mass Index (BMI). BMI is an indirect measure of body fat. It uses your height and weight to estimate your percentage of body fat. While BMI testing is not a direct measure, it can be ot a d ect easu e, t ca bea reliable indicator of body fat. You will find further instructions for BMI testing within your assignment.

PresentedBy Carone By Carone

Fitness