1. Fitness Assessments
Resting Measurements

2. Why are Fitness Assessment Performed?
To develop exercise programs
Create goals for clients
Help clients become more motivated

3. How often should fitness assessment be performed?
Every 6 weeks

4. Pre-Testing Conditions
No eating within 4 hours of the test
No strenuous activity within 12 hours of the test
No Caffeine within 12 hours of the test
No nicotine within 3 hours of the test

5. Pre-Testing Conditions Cont.
No alcohol within 24 hours of the test
Urinate within 30 minutes of the assessment
Determine if client is on medications which will affect the outcome of cardiovascular tests (beta blockers prevent heart rates from rising

6. Who may be intimidated by the fitness assessment process
Who may be intimidated by the fitness assessment process? As a personal trainer what should you do?
Those who are self-conscious about their appearance and intimidated by the idea of joining a fitness facility.
As a personal trainer you should make your clients feel as comfortable as possible, share with your clients what you will be doing and how it will be accomplished.

7. What parts of a fitness assessment are clients more likely to feel uncomfortable?
Weight Measurement
Waist Circumference
Skinfold Measurements

8. If a client is apprehensive about any part of the assessment process, explain the importance of accurately recording measurements. If this explanation does not alleviate the client’s anxiety, record any modifications to the measurement/assessment process for future reference.

9. The success of the personal-trainer client relationship is built on a foundation of respect for the client. Respect can be established by providing information about the assessment process. Listening to and addressing the client’s concerns and demonstrating competence in the assessment procedures.

10. What is recommended order for performing fitness assessments?
Resting heart rate
Resting Blood Pressure

11. C. Body Composition Height Weight Body Mass Index Waist to Hip Ratio
Skinfolds

12. D. Cardiovascular Assessment
Rockport 1 Mile Walk Test
1.5 Mile Run Test
Queens College Step Test
Submaximal Bike Test

13. E. Muscular Fitness Muscular Strength – 1 Rep Max Testing
Muscle Endurance- Pushup Test, Partial Curl Up Test

14. F. Flexibility
Sit and reach test

15. Significance of Body Composition
Body composition is a relative proportion of fat and fat-free tissue in the body.
Body composition should be taken on a regular basis to establish a target, or optimal weight for an individual.
Having excess body fat increases an individual’s risk for disease.

16. Techniques to Measure Body Composition
Height and Weight
BMI
Waist to Hip Ratio

17. Techniques to Measure Body Composition
Skinfold Measurements

18. Techniques to Measure Body Composition
Bioelectrical Impedance

19. Techniques to Measure Body Composition
Hydrostatic Weighing (underwater weighing)
Since muscle is more dense than fat, a person with more muscle mass will sink further in water.

20. Techniques to Measure Body Composition
Bod-Pod Measurements

21. Plethysmography
Plethysmography is used to measure changes in the size and shape of an organ or body part.
Waist to hip ratio, skinfold measurement, bioelectrical impedance, hydrostatic weighing and the bod pod measurements are all examples of plethysmography. .

22. Plethysmography Cont.
Plethysmography measurements are considered superior to height/weight and BMI measurements alone because plethysmography takes lean/fat mass into consideration.

23. Waist to Hip Ratio
Comparison between the circumference of the waist and the circumference of the hip.
The waist measurement is divided by the hip measurement.
Health risk is high for men when it is greater than .95 and for women greater than .86

24. Individuals with more weight or circumference in the trunk (abdominal area) are at a higher risk of what diseases?
Hypertension
Type 2 Diabetes
Hyperlipidemia
Coronary Artery Disease

25. Gynoid vs. Android
2 body types - both deal with the location of adipose tissue or body fat distribution in the body.

26. Gynoid vs. Android
Android distributes body fat in the abdominal area (apple-shaped individuals) and is most commonly associated with an increased risk of metabolic disease.
Gynoid distributes body fat in the hips and in the lower body (pear shaped individuals)

27. Taking Waist to Hip Ratio
Personal Trainer stands on the right side of the client
Take measurement using a Gulick Tape Measure
Takes waist measurement against bare skin, hip measurement taken over clothing
Reading occurs where 0 aligns with circumference measurement

28. Waist Measurement
Smallest circumference above the umbilicus (belly button) and below the xiphoid process (lowest part of sternum)

29. Hip Measurement
Largest circumference around the buttocks, above the gluteal fold

30. Calculate and classify WHR
Waist = 36 inches
Hip = 37 inches
36/37 = .97, classified as high risk

31. Calculate and classify following WHR, Answers given on last slides
Male
Female
Waist = 32”, Hip = 32.5”
B. Waist = 27”, Hip = 34”
C. Waist = 29”, Hip = 34”
D. Waist = 37.5”, Hip = 41”
E. Waist = 40”, Hip = 44”
F. Waist = 33.5”, Hip = 35.5”

32. Waist Measurement Alone
Some experts suggest that the waist circumference alone may be used as in indicator of health risk.
For example, health risk is high when the waist circumference is greater than or equal to 35 inches (88cm) for women and 40 inches (102 cm) for men.
A very low risk is associated with a waist circumference less than 27.5 inches (70 cm) for women and 31.5 inches (80 cm) for men.

33. Based on Waist circumference alone, how would you classify the following?
Male
Female
Waist = 32”, Hip = 32.5”
B. Waist = 27”, Hip = 34”
C. Waist = 29”, Hip = 34”
D. Waist = 37.5”, Hip = 41”
E. Waist = 40”, Hip = 44”
F. Waist = 33.5”, Hip = 35.5”

34. Chart Noting Waist to Hip Ratio
When chart noting include both waist and hip measurements, waist to hip ratio, classification of waist to hip ratio and classification of waist measurement alone.

35. Chart Note
Chart Noting Example for waist to hip ratio for a male with a 36 inch waist and 37 inch hip
36/37 = .97, high risk, waist alone = normal
Date & Time; Waist to hip ratio measured. Results as follows: waist measurement: 36 inches, hip measurement 37 inches for a waist to hip ratio of This places client in the high risk category. However, when looking at waist measurement alone, client is considered normal risk. Signature with title.

36. Skinfold Caliper Measurements
Utilizes caliper measurements to determine amount of subcutaneous fat found on body to estimate total percent body fat

37. Bioelectrical Impedance
Less invasive method for measuring body fat. Uses a small electrical current measure fat free mass and fat mass

38. Hydrostatic Weighing
A technique used to determine percent body fat. The individual is weighed while fully submerged in water. Considered the gold standard when determining percent body fat.

39. BOD-POD Measurement
Technique used to measure percent body fat. Uses air displacement to determine the amount of muscle and fat an individual has on their body. Costs approximately $30,000 for the machine.

40. Subcutaneous vs. Visceral Fat
Subcutaneous fat is found directly below the skin. It is what is measured when taking a skinfold measurement.
Visceral fat is found deeper in the body and surrounds the organs. Having excess visceral fat increases the risk for diabetes, stroke and heart disease

41. Subcutaneous fat – found around muscle & outer portion of body
Visceral fat – found organs

44. Importance of High Quality Skinfold Calipers
Poor skinfold calipers will provide inaccurate and inconsistent values
Low quality – approximately $50
High Quality - $300 and up

45. Taking Skinfold Measurements
When taking skinfold caliper measurements all measurements are taken on the right side of the body.
Clients are instructed to flex the muscle below the site to help distinguish muscle from fat.

46. Taking Skinfold Measurements
Calipers should be placed directly on the skin 1 cm away from the thumb and finger, perpendicular to the skinfold, and halfway between the crest and the base of the fold.
Pinch should be maintained while reading the caliper.

47. Taking Skinfold Measurements
Wait 1 to 2 seconds before reading the caliper.
Take duplicate measures at each site and retest if duplicate measurements are not within 1 to 2 mm.
Rotate through measurement sites or allow time for skin to regain normal texture and thickness.

48. Skinfold Measurement Locations
Site
Vertical or Diagonal A.
Abdominal
Vertical B.
Triceps C.
Biceps D.
Chest/Pectoral
Diagonal E.
Medial Calf F.
Midaxillary G.
Subscapular H.
Suprailiac I.
Thigh

49. Jackson-Pollock 3-Site Method to Determine Percent Body Fat
Male sites: Chest – Abdomen – Thigh
Female Site: Triceps – Suprailiac - Thigh

50. Explain how to use the Jackson-Pollock Nomogram
Sum the averages of the three skinfold site measurements
Plot your clients age along the age in years
Connect age in years plot point with sum of three skinfolds plot point
Where the line intersects the percent body fat section represents the client’s percent body fat

51. Nomogram Practice
Your client is a 30 year old male. Determine their percent body fat and category. Their skinfold caliper measurements are as follows:
Chest- 17 mm, 21 mm and 16 mm
Abdomen: 16 mm, 15 mm
Thigh: 21 mm, 23mm
Step 1: Average the skinfold measurements, excluding any measurement that is not within 1-2 mm
Chest average: 16.5 mm
Abdomen average: 15.5 mm
Thigh average: 22 mm
Step 2: Sum the averages
= 54 mm
Step 3: Plot the age and sum of the skinfolds on the Nomogram, where the line intersects at body fat is the result. Use fitness category chart to determine category.
Result – %, Good

52. Use the Nomogram and fitness categories to determine body fat percentages
Male
Female
Age: 32
Chest: 17mm, 19 mm
Abdomen: 21mm, 21 mm
Thigh: 23mm, 24mm
B. Age: 21
Triceps: 22mm, 23 mm
Suprailiac: 15 mm, 17 mm
Thigh: 28mm, 27mm
C. Age: 54
Chest: 21mm, 23 mm
Abdomen: 28mm, 30 mm
Thigh: 22mm, 24mm
D. Age: 44
Triceps: 30 mm, 30 mm
Suprailiac: 33 mm, 31 mm
Thigh: 30mm, 32mm

53. Chart Noting Percent Body Fat
When chart noting, include the average of each skinfold site in mm, the sum of the averages in mm, percent body fat and fitness category.

54. Chart Note results for 30 year old male client, chest average – 16
Chart Note results for 30 year old male client, chest average – 16.5 mm, Abdomen average – 15.5 mm, thigh average – 22 mm, sum of 54 mm, % body fat 15.5% good category.
Date, Time; Client’s percent body fat measured via skinfold calipers. Results are as follows: chest 16.5 mm, abdomen 15.5 mm, thigh 22 mm for a total of 54 mm. Percent body fat is 15.5% which places the client in the good category. Signature with title.

55. Bioelectrical Impedance
Bioelectrical Impedance is also known as BIA is a noninvasive and easy to administer method for assessing body composition.
A bioelectrical impedance analyzer passes a small electrical current into the body and then measures the resistance to that current.

56. Bioelectrical Impedance
The theory behind BIA is that fat is a poor electrical conductor containing little water (14 to 22%) whereas lean tissue contains mostly water (more than 90%) and electrolytes and is a good electrical conductor.

57. Advantages of Bioelectrical Impedance
No physical discomfort associated with the procedure
Clients will feel less self-conscious as minimal skin exposure is required

58. Use fitness categories to classify clients percent body fat results taken via Bioelectrical Impedance
Male
Female
Age – 24
% Body Fat 17.9%
Classification:
B. Age – 31
% Body Fat 16.9%
C. Age – 52
% Body Fat 21.8%
D. Age – 72
% Body Fat 31.5%
E. Age – 46
% Body Fat 12.2%
G. Age – 63
% Body Fat 24.9%

59. Chart Noting Percent Body Fat
When chart noting, include percent body fat taken via bioelectrical impedance and fitness category.

60. Chart Note results for a client with 18
Chart Note results for a client with 18.5 percent body fat with good classification.
Date/Time; Clients percent body fat measured at 18.5% via bioelectrical impedance. Client is considered to have a good percent body fat. Signature with title.

61. Fat Mass and Lean Body Mass
Fat mass is the amount of fat tissue found on an individual. Lean body mass is remaining part of body - muscles, bones, nervous tissue, skin, blood and organs. Determined by subtracting fat mass from total body weight.

62. Calculating Fat Mass and Lean Body Mass
Once percent body fat is determined fat mass and lean body mass can be calculated.
To determine fat mass multiply the individual’s current weight by the percent body fat.
For example is an individual weighs 100 pounds and has 10% body fat then the person has 10 pounds of fat mass.

63. Calculating Fat Mass and Lean Body Mass
To determine lean body mass subtract the amount of fat mass from the individuals weight.
From the example above, an individual weighs 100 pounds and has 10% body fat then the person has 10 pounds of fat mass.
Then subtract 10 pounds of fat for 90 pounds of lean body mass.

64. Calculate fat mass and lean body mass
Weight: 173 pounds
% body fat – 24%
B. Weight: 218 pounds
% body fat – 28%
C. Weight: 115 pounds
% body fat – 34%
D. Weight: 146 pounds
% body fat – 18%

65. Ideal Body Weight
Ideal Body weight is a calculation used to determine the amount of weight a client needs to lose to get to a healthy percent body fat.
Equation (YOU NEED TO KNOW THIS)
(Lean Body Mass)/1.0-(Desired % Body Fat/100)

66. Ideal Body Weight
Sarah weighs 128 pounds and has a % body fat of 24.5%. She would like to get down to 20% body fat. Calculate her ideal body weight.
Step 1: Calculate lean body mass
128 X 24.5% = (this is fat mass, which must be taken away from body weight to determine LBM)
= (this is her lean body mass)

67. Ideal Body Weight Step 2 Complete the equation 96.64/(1-.2) 96.64/.8
96.64/ 1-(20%/100)
96.64/(1-.2)
96.64/.8
120.8 pounds; Sarah must lose 7.2 pounds to achieve her ideal body weight

68. Calculate Ideal Body Weight
Current Weight: 205 pounds
Current % Body Fat: 28%
Desired % Body Fat: 25%
B. Current Weight: 157 pounds
Current % Body Fat: 21%
Desired % Body Fat: 18%

69. Calculate Ideal Body Weight
C. Current Weight: 143 pounds
Current % Body Fat: 15%
Desired % Body Fat: 11%
D. Current Weight: 202 pounds
Current % Body Fat: 24%
Desired % Body Fat: 17%

70. Excess Body Fat and Essential Body Fat
Males with a percent body fat greater than 23% and females with a percent body fat greater than 33% place individuals at increased risk of disease.
Essential body fat is the amount of body fat necessary to maintain normal body function. 3-5% for males and 8-12% for females.

71. Diseases Associated with Obesity
Coronary Artery Disease
Diabetes
Hypertension
Certain Cancers
Hyperlipidemia

72. Other Resting Measurements - Review
Height and Weight
Height measured in inches, weight measured in pounds

73. Other Resting Measurements - Review
BMI Calculation
703 X (weight/height2)
BMI Categories
<18.5 Underweight
– Normal
– Overweight
– Obese 1
Obese 2
>40 Obese 3

74. Other Resting Measurements - Review
Heart rate (HR) is the number of times the heart beats or contracts, usually reported in beats per minute (BPM).
Measured at the radial, brachial and carotid arteries.
Most commonly taken at the radial artery.
Beta blockers will keep heart rate low and will cause not rise during exercise.

75. Other Resting Measurements - Review
Blood pressure is measured in mmHg.
Normal is 120/80 mmHg.
Hypertension is 140/90 mmHg.

76. Fitness Assessments
Answer Key

77. Calculate and classify following WHR, Answers given on last slides
Male
Female
Waist = 32”, Hip = 32.5”
32/32.5 = .98
High Risk
B. Waist = 27”, Hip = 34”
27/34 = .79
Low Risk
C. Waist = 29”, Hip = 34”
29/34 = .85
D. Waist = 37.5”, Hip = 41”
37.5/41 = .91
E. Waist = 40”, Hip = 44”
40/44 = .91
F. Waist = 33.5”, Hip = 35.5”
33.5/35.5 = .94

78. Based on Waist circumference alone, how would you classify the following?
Male
Female
Waist = 32”, Hip = 32.5”
Normal
B. Waist = 27”, Hip = 34”
Very Low
C. Waist = 29”, Hip = 34”
D. Waist = 37.5”, Hip = 41”
High Risk
E. Waist = 40”, Hip = 44”
F. Waist = 33.5”, Hip = 35.5”

79. Use the Nomogram and fitness categories to determine body fat percentages
Male
Female
Age: 32
Chest: 17mm, 19 mm
Abdomen: 21mm, 21 mm
Thigh: 23mm, 24mm
Averages: Chest- 18 mm, Abdomen – 21 mm, Thigh – 23.5 mm sum of average = 62.5
% Good
B. Age: 21
Triceps: 22mm, 23 mm
Suprailiac: 15 mm, 17 mm
Thigh: 28mm, 27mm
Averages: Triceps mm, Thigh – 27.5 mm, Thigh – 27.5 mm, sum of average = 66
% Poor
C. Age: 54
Chest: 21mm, 23 mm
Abdomen: 28mm, 30 mm
Thigh: 22mm, 24mm
Averages: Chest- 18 mm, Abdomen – 21 mm, Thigh – 23.5 mm sum of average = 74.5
% Fair
D. Age: 44
Triceps: 30 mm, 30 mm
Suprailiac: 33 mm, 31 mm
Thigh: 30mm, 32mm
Averages: Triceps- 30 mm, Thigh – 31 mm, Thigh – 31 mm, sum of average = 93
% Very Poor

80. Use fitness categories to classify clients percent body fat results taken via Bioelectrical Impedance
Male
Female
Age – 24
% Body Fat 17.9%
Classification: Fair
B. Age – 31
% Body Fat 16.9%
Classification: Excellent
C. Age – 52
% Body Fat 21.8%
Classification: Good
D. Age – 72
% Body Fat 31.5%
Classification: Poor
E. Age – 46
% Body Fat 12.2%
Classification: Very Lean
G. Age – 63
% Body Fat 24.9%

81. Calculate fat mass and lean body mass
Weight: 173 pounds
% body fat – 24%
Fat Mass = 173 x. 24 = 41.52
Lean Body Mass =
Fat Mass = pounds
Lean Body Mass = pounds
B. Weight: 218 pounds
% body fat – 28%
Fat Mass = 218 x. 28 = 61.04
Lean Body Mass =
Fat Mass = pounds
Lean Body Mass = pounds
C. Weight: 115 pounds
% body fat – 34%
Fat Mass = 115 x. 34 = 39.1
Lean Body Mass = 75.9
Fat Mass = 39.1 pounds
Lean Body Mass = 75.9 pounds
D. Weight: 146 pounds
% body fat – 18%
Fat Mass = 146 x. 18 = 26.28
Lean Body Mass =
Fat Mass = pounds
Lean Body Mass = pounds

82. Calculate Ideal Body Weight
Current Weight: 205 pounds
Current % Body Fat: 28%
Desired % Body Fat: 25%
205X .28 = 57.4 pounds (FM)
= pounds (LBM)
147.6/ 1-(25/100)
147.6/1-.25
147.6/.75
196.8 pounds
Lose 8.2 pounds
B. Current Weight: 157 pounds
Current % Body Fat: 21%
Desired % Body Fat: 18%
157X .21 = pounds (FM)
= pounds (LBM)
124.03/ 1-(18/100)
124.03/1-..18
124.03/.82
pounds
Lose 5.75 pounds

83. Calculate Ideal Body Weight
C. Current Weight: 143 pounds
Current % Body Fat: 15%
Desired % Body Fat: 11%
143X .15 = pounds (FM)
= pounds (LBM)
121.55/ 1-(11/100)
121.55/1-.11
121.55/.89
pounds
Lose 6.43 pounds
D. Current Weight: 202 pounds
Current % Body Fat: 24%
Desired % Body Fat: 17%
202X .24 = pounds (FM)
= pounds (LBM)
153.52/ 1-(17/100)
153.52/1-.17
153.52/.83
pounds
Lose pounds