Physical Fitness Assessment

Health Occ

5 Components of Fitness

1. Cardiovascular endurance

2. Muscle Endurance

3. Flexibility

4. Body Composition

5. Muscle strength

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• # 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?

Recovery Heart Rate: RHR• 3 minute step test

– 12” high step performed for 3 minutes

– Wait 60 s after completion – Take pulse

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% -80%

Steps1.Find MHR:

220 – age2.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?

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 it full 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

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

1. Find Body fat % using skin calipers2. Find fat weight:

Body weight x % body fat = fat weight

3. Find Lean body Weight (LBW) Body weight – fat weight = LBW This is fat free mass…..good!

Body Composition Scenario

35 year old manWeight = 195 lbsBody fat = 15%

Is his BF% within normal range?

What is his lean body weight?

19 year old femaleWeight = 137 lbsBody 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