Assessing Physical Fitness

1. Assessing Physical Fitness

2. Importance of Exercise • An epidemic of hypokinetic diseases is prevalent in our society today. • Hypokinetic Diseases: Chronic diseases developed as a result of lack of physical activity • 65% of Americans are considered overweight/obese. • Type II diabetes epidemic proportions in children ages 10 to 13 • College students are showing early forms of hypokinetic diseases.

3. 85% of Americans need more physical activity to improve their health. People of all ages can benefit from physical activity. Increasing caloric expenditures daily had proven to be beneficial to an individual's health. Surgeon General’s Report

4. Why Perform Physical Assessments? • They help identify your current fitness levels in several fitness categories. • They provide information to tell you if the program is effective for improvement or maintenance. • The results give you an opportunity to revise your goals or measure the effectiveness of your program.

5. Types of Physical Fitness • Physical fitness is the ability of the body to function at optimal efficiency. • Two types: • Performance related fitness • Health related fitness

6. Performance Related Physical Fitness • Speed • Power • Agility • Balance • Reaction time • Coordination

7. Health-Related Physical Fitness • Cardiorespiratory endurance • Muscular strength • Muscular endurance • Body composition • Flexibility

8. Cardiorespiratory Endurance • Ability of the heart, lungs, blood vessels to deliver oxygen to working muscles/remove waste products • Considered the most important fitness component

9. Cardiorespiratory Endurance Tests • The following are types of assessments used to determine your CR-CV endurance • Exercise tolerance test (stress test) • 1.5-mile run test • 1-mile walk test • 3-mile bike test • 500-yd. swim test • 3-minute step test

10. Body Composition • Amount of body fat in proportion to fat-free weight • This method gauges fatness as opposed to body weight alone. • Various methods are used to determine body composition.

11. Body Composition Tests • Body fat is measured by using several different techniques: • Hydrostatic weighing • Skinfold calipers • Bioelectrical impedance

12. Muscular Strength • Ability of the muscles to simultaneously exert maximal force against resistance • Short duration and high intensity

13. Muscular Endurance • Ability of the muscles to exert or develop force repetitiously over a period of time using a sub-maximal force. • Intensity levels are lower compared to strength

14. Muscular Strength/Muscular Endurance tests • These tests will assess your abilities to perform daily routines efficiently as well as enhance sports performance: • Abdominal curl test • Push up test • Leg press strength test • Bench press strength test

15. Flexibility • Movement of a joint through a full range of motion • Essential for movement • Helps reduce muscle strains • Each movement is specific to each joint. • Reduction of movement may compromise a healthy lifestyle as one ages.

16. Flexibility Tests • These tests will indicate if you have a normal range of motion in certain joints: • Lower back flexibility test • Hip flexor flexibility test • Quadriceps flexibility test • Sit and reach test • Sit and reach wall test

17. Calculating Your BMR • AgeEquation • 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.

18. Estimate Your Activity Factor

19. Estimated Energy Requirement

20. Body Mass Index Your BMI =  705  ()2 = body weight (lbs) height (in) ____________ ratio RatioClassification <20 Underweight 20-25 Normal 25-30 Overweight >30 Obese

21. Waist-to-Hip Ratio Your WHR = _____ _________________ = _________ waist circ. (in) hip circ. (in) ratio • Standards for Waist-to-Hip Ratios • Men: <0.95 • Women: <0.80