Download Physical Fitness Assessment

Physical Fitness Assessment
A comprehensive physical fitness assessment includes at least one test to measure each of the
five components of fitness: body composition, flexibility, muscular strength and endurance, and
cardiorespiratory endurance. Below is a brief description and simple test for each component.
BODY COMPOSITION
Body composition is an evaluation of the body’s fat mass and fat-free mass. Fat-free mass is all
tissues except fat: muscle, bone, ligament, tendon, etc. Fat mass includes all brown and white fat
stores (those essential to survival and those that result from excess caloric consumption).
There are a variety of methods for measuring body composition (underwater weighing, BOD
POD, skinfolds, bioelectrical impedance analysis, and near-infrared interactance). However,
specialized equipment and training limits the accessibility and practicality of these methods.
Body circumferences, using a tape measure, are a simple method for evaluating changes in fat
and muscle mass at different body sites. Of particular value is waist circumference, since high
amounts of fat in the abdominal region increases risk for premature death and chronic diseases,
including hypertension, type 2 diabetes, hyperlipidemia, and coronary heart disease.
Body Circumferences
* Waist Circumference Goals: (For Men) < 40 inches
Arm
*Waist
Abdomen
Thigh
Hip/Buttocks
Pre-Test
_____ in.
_____ in.
_____ in.
_____ in.
_____ in.
(For Women) < 35 inches
Arm
*Waist
Abdomen
Thigh
Hip/Buttocks
Post-Test
________ in.
________ in.
________ in.
________ in.
________ in.
FLEXIBILITY
Flexibility refers to the ability to move a joint throughout its natural range of motion. Different
types of joints have different ranges of motion. For example: the knee is a hinge joint and is
therefore able only to move forward and backward. The hip, on the other hand, is a ball and
socket joint; this type of joint is able to move forward, backward, side to side, and in a circle.
Sit and Reach Test
Attempt #1
Attempt #2
Attempt #3
BEST
Pre-Test
________ in.
________ in.
________ in.
________ in.
Attempt #1
Attempt #2
Attempt #3
BEST
Post-Test
________ in.
________ in.
________ in.
________ in.
MUSCULAR STRENGTH
This refers to the ability of a muscle (group) to contract maximally, one time. This is generally
extrapolated from a three-repetition maximum as lifting maximally can have its risks.
Pre-Test
Post-Test
Leg Press
3 RM
~85%
Est. Max.
________ lb.
________
________
Leg Press
3 RM
~85%
Est. Max
________ lb.
________
________
Chest Press
3 RM
~85%
Est. Max.
________ lb.
________
________
Chest Press
3 RM
~85%
Est. Max
________ lb.
________
________
MUSCULAR ENDURANCE
This refers to the ability of a muscle (group) to contract repeatedly without rest over a period of
time.
Pre-Test
Post-Test
Sit-Up Test (one minute)
Sit-Up Test (one minute)
Repetitions: ____________
Repetitions: ____________
Push-Up Test (max # without rest)
Repetitions: ____________
Push-Up Test (max # without rest)
Repetitions: ____________
CARDIORESPIRATORY ENDURANCE
This refers to the ability of the heart and lungs to meet the demands of the body. This can be
assessed at rest and in response to aerobic exercise by measuring heart rate/pulse and blood
pressure. In general, a lower heart rate and blood pressure indicate more efficient
cardiorespiratory functioning and better cardiorespiratory fitness.
Pre-Test
Post-Test
Resting Heart Rate (15 sec. pulse, measured after sitting peacefully for > 10min.)
____________
____________
Resting Blood Pressure (measured after sitting peacefully for > 10 min.)
______/______ mm Hg
______/______ mm Hg
3-Minute Step Test (15 sec. pulse, measured immediately after 3 min. of paced stepping)
____________
____________
Adapted from Lisa Hooper’s KPET 200 Exercise Physiology Lab.