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Physical Fitness Assessment

Physical Fitness Assessment. Assess level of fitness. Before setting up a fitness routine for a client/athlete, you should ALWAYS assess their level of fitness first! Why? Evaluate the effectiveness of the program See their results Know where to start…avoid injury

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Physical Fitness Assessment

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  1. Physical Fitness Assessment

  2. Assess level of fitness • Before setting up a fitness routine for a client/athlete, you should ALWAYS assess their level of fitness first! • Why? • Evaluate the effectiveness of the program • See their results • Know where to start…avoid injury • Each client’s/athlete’s results are individual • NEVER COMPARE TO OTHER PEOPLE!!!

  3. Muscular Endurance Evaluations • Muscular endurance is measured by how many repetitions are performed over a period of time or by how long a muscle contraction can be held • Measuring muscular endurance of abdominal muscles • Bent leg sit-ups • How many sit-ups in one minute • Start down, go up till elbows touch thighs, back down = 1 sit-up

  4. Muscular Endurance Evaluations • Measuring upper body endurance (arms, chest and trunk) • Push-ups • Modified push-ups for women or men with weak upper body strength • Start position is with body on floor, use arms to push body up, then lower self back down to floor = 1 • Record the number of push-ups successfully completed • No time limit!

  5. Muscular Endurance Evaluations • Measuring muscular endurance in lower extremities • Bench jump • Can be bench step if client/athlete can not jump • A 16” high bench should be used • Starting position: feet on ground together, jump with feet together to bench, and then back down to ground = 1 • Have to keep feet together the whole time! • How many can be completed in 1 minute

  6. Flexibility Evaluations • Measure trunk flexion • Also measures flexibility in hamstrings • Use Sit and Reach • Have hands together (one hand should not reach further than the other) • They will have three tries to reach as far as they can • DO NOT have them use bouncing/jerking motions! • They should use nice smooth motions

  7. Flexibility Evaluations • Measure Trunk Extension • Evaluates ability of abdominal muscles and spine to extend backwards • Start face down with hands behind head, lift head and neck up while keeping eyes on spot below your head • Measure distance between the floor and their chin • They should hold their position for 5 seconds • Give them 3 tries

  8. Evaluating Cardiorespiratory Endurance • Measuring heart rate • Two places to measure pulse: • Radial artery • Carotid artery • DO NOT USE THUMB TO CHECK PULSE! • Determine Resting Heart Rate (RHR)

  9. Evaluating Cardiorespiratory Endurance • Pulse Recovery Step Test (3 minute step test) • 1st need RHR • Use 12” high platform • Step up on platform one foot at a time and back down to set pace for 3 minutes • After 3 minutes, sit and rest for 60 seconds then take their pulse (recovery heart rate)

  10. Target Heart Rate Zone • First you need Maximum Heart Rate (MHR): 220-age=MHR • Multiply MHR by 60% and 80% • EX: 220-16 = 204 • 204 x .60 =122 (this is the low end of your THR zone) • 204 x .80 =163 (this is the high end of your THR zone) • THR zone is 122-163 • This is where you want your heart rate when you are exercising to see the best results

  11. Evaluating Body Compostiton • Best way to determine ideal body weight • Can use skinfold calipers, electrical impedance, and hydrostatic weighing • Best one? • Hydrostatic weighing • Skinfold cailpers • Where to measure: triceps, biceps, subscapula, supra-iliac • Measure each site 3 times

  12. Lean body weight vs fat weight • For both of these you need body weight and % fat first! • Fat weight • Take the total body weight and multiply it by the pbf • Lean body weight • Take the total body weight and subtract the fat weight • These are good numbers to motivate your client!!

  13. Women: 15-25 normal 26-30 overweight 31-35 obese Men: 10-20 normal 21-25 overweight 26-30 obese Recommended body fat %

  14. Best results from a fitness program • Which fitness program is yielding better results: • Lose 5 lbs of lean body weight and 7 lbs of fat weight • Gain 3 lbs of muscle mass and loses 8 lbs of fat weight • Neither are good programs • Gaining 3 lbs of muscle mass and losing 8 lbs of fat weight • One pound of fat takes up more room than one pound of muscle • Have individual focus on inches, not weight!

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