Physical Fitness Assessment Health Occ

5 Components of Fitness Cardiovascular endurance Muscle Endurance Flexibility Body Composition Muscle strength

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 Recovery 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? 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% Steps Find MHR: 220 – age 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: Essential body fat: 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 Find Body fat % using skin calipers Find fat weight: Body weight x % body fat = fat weight Find Lean body Weight (LBW) Body weight – fat weight = LBW This is fat free mass…..good!

Body Composition Scenario 35 year old man Weight = 195 lbs Body fat = 15% Is his BF% within normal range? What is his lean body weight? 19 year old female Weight = 137 lbs Body 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