Assessing Physical Assessing Physical FitnessFitness

Importance of ExerciseImportance of Exercise An epidemic of An epidemic of hypokinetic diseaseshypokinetic diseases is is

prevalent in our society today.prevalent in our society today. Hypokinetic Diseases: Chronic diseases Hypokinetic Diseases: Chronic diseases

developed as a result of lack of physical activitydeveloped as a result of lack of physical activity 65% of Americans are considered 65% of Americans are considered

overweight/obese.overweight/obese. Type II diabetes epidemic proportions in children Type II diabetes epidemic proportions in children

ages 10 to 13ages 10 to 13 College students are showing early forms of College students are showing early forms of

hypokinetic diseases.hypokinetic diseases.

Surgeon General’s ReportSurgeon General’s Report 85% of Americans need more 85% of Americans need more

physical activity to improve their physical activity to improve their health.health.

People of all ages can benefit from People of all ages can benefit from physical activity.physical activity.

Increasing caloric expenditures daily Increasing caloric expenditures daily had proven to be beneficial to an had proven to be beneficial to an individual's health.individual's health.

Why Perform Physical Why Perform Physical Assessments?Assessments?

They help identify your current fitness They help identify your current fitness levels in several fitness categories.levels in several fitness categories.

They provide information to tell you if They provide information to tell you if the program is effective for the program is effective for improvement or maintenance.improvement or maintenance.

The results give you an opportunity to The results give you an opportunity to revise your goals or measure the revise your goals or measure the effectiveness of your program.effectiveness of your program.

Types of Physical FitnessTypes of Physical Fitness Physical fitnessPhysical fitness is the ability of the is the ability of the

body to function at optimal body to function at optimal efficiency.efficiency.

Two types:Two types:1)1) Performance related fitnessPerformance related fitness2)2) Health related fitnessHealth related fitness

Performance Related Physical Performance Related Physical FitnessFitness

SpeedSpeed PowerPower AgilityAgility BalanceBalance Reaction timeReaction time CoordinationCoordination

Health-Related Physical Health-Related Physical FitnessFitness

Cardiorespiratory enduranceCardiorespiratory endurance Muscular strengthMuscular strength Muscular enduranceMuscular endurance Body compositionBody composition FlexibilityFlexibility

Cardiorespiratory Cardiorespiratory EnduranceEndurance

Ability of the heart, lungs, blood Ability of the heart, lungs, blood vessels to deliver oxygen to vessels to deliver oxygen to working muscles/remove waste working muscles/remove waste productsproducts

Considered the most important fitness Considered the most important fitness componentcomponent

Cardiorespiratory Endurance Cardiorespiratory Endurance TestsTests

The following are types of The following are types of assessments used to determine your assessments used to determine your CR-CV enduranceCR-CV endurance

Exercise tolerance test (stress test)Exercise tolerance test (stress test) 1.5-mile run test1.5-mile run test 1-mile walk test1-mile walk test 3-mile bike test3-mile bike test 500-yd. swim test500-yd. swim test 3-minute step test3-minute step test

Body CompositionBody Composition Amount of body fat in Amount of body fat in

proportion to fat-free weightproportion to fat-free weight This method gauges fatness as This method gauges fatness as

opposed to body weight alone.opposed to body weight alone. Various methods are used to Various methods are used to

determine body composition.determine body composition.

Body Composition TestsBody Composition Tests Body fat is measured by using several Body fat is measured by using several

different techniques:different techniques: Hydrostatic weighingHydrostatic weighing

Skinfold calipersSkinfold calipers

Bioelectrical impedanceBioelectrical impedance

Muscular StrengthMuscular Strength Ability of the muscles to Ability of the muscles to

simultaneously exert simultaneously exert maximal force against maximal force against resistance resistance

Short duration and high intensityShort duration and high intensity

Muscular EnduranceMuscular Endurance Ability of the muscles to exert Ability of the muscles to exert

or develop force repetitiously or develop force repetitiously over a period of time using a over a period of time using a sub-maximal force.sub-maximal force.

Intensity levels are lower compared Intensity levels are lower compared to strengthto strength

Muscular Strength/Muscular Muscular Strength/Muscular Endurance testsEndurance tests

These tests will assess your abilities to These tests will assess your abilities to perform daily routines efficiently as perform daily routines efficiently as well as enhance sports performance:well as enhance sports performance:

Abdominal curl testAbdominal curl test Push up testPush up test Leg press strength testLeg press strength test Bench press strength testBench press strength test

FlexibilityFlexibility Movement of a joint through a Movement of a joint through a

full range of motionfull range of motion Essential for movementEssential for movement Helps reduce muscle strainsHelps reduce muscle strains Each movement is specific to each joint.Each movement is specific to each joint. Reduction of movement may compromise Reduction of movement may compromise

a healthy lifestyle as one ages.a healthy lifestyle as one ages.

Flexibility TestsFlexibility Tests These tests will indicate if you have a These tests will indicate if you have a

normal range of motion in certain normal range of motion in certain joints:joints:

Lower back flexibility testLower back flexibility test Hip flexor flexibility testHip flexor flexibility test Quadriceps flexibility testQuadriceps flexibility test Sit and reach testSit and reach test Sit and reach wall testSit and reach wall test

Calculating Your BMRCalculating Your BMR Age Equation

Men: 18-30 6.95 x body weight (lbs) + 679 30-60 5.27 x body weight (lbs) + 879

Women: 18-30 6.68 x body weight (lbs) + 496 30-60 3.95 x body weight (lbs) + 829

Your BMR is ___________kcal/day.

Estimate Your Activity Estimate Your Activity FactorFactor

Level Activity Factor

Very light Seated and standing activities, driving 1.2

Light Walking, sailing, bowling, light stretching 1.4

Moderate Jogging, aerobic dance, light swimming 1.6

Strenuous Stairmaster, running, racquet sports 1.9

Exceptional Running or swimming races, cycling uphill 2.3

Estimated Energy Estimated Energy RequirementRequirement

Energy needs = ______________ _______________BMR Activity Factor

Your EER = _______________ kcal/ day.

Body Mass IndexBody Mass Index

Your BMI = Your BMI = 705 705 ( ( ))22 = =

body weight (lbs) height (in)body weight (lbs) height (in) ____________ ratio____________ ratioRatio Classification

<20 Underweight20-25 Normal25-30 Overweight>30 Obese

Waist-to-Hip RatioWaist-to-Hip Ratio

Your WHR = Your WHR = _____ ___________ ______ ______________________ = = __________________ waist circ. (in)waist circ. (in) hip circ. (in) hip circ. (in) ratio ratio

Standards for Waist-to-Hip Ratios

Men: <0.95 Women: <0.80