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Physical Fitness Assessment

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Presentation on theme: "Physical Fitness Assessment"— Presentation transcript:

1 Physical Fitness Assessment
Health Occ

2 5 Components of Fitness Cardiovascular endurance Muscle Endurance
Flexibility Body Composition Muscle strength

3 Cardiovascular Endurance
Capability of the heart and lungs working together efficiently Measurement of resting heart rate and recovery heart rate

4 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 = What is your RHR? 3 minute step test 12” high step performed for 3 minutes Wait 60 s after completion Take pulse

5 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.

6 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

7 Cardiovascular Endurance
Scenario: A 16 year old A 55 year old Questions: What is their MHR? What is their THR range?

8 Muscle Endurance Muscle endurance:
Ability of muscle to keep working over a period of time

9 Muscular Endurance Evaluations
Bent – Leg Sit –Ups Measures Abdominal muscle endurance Perform for 1 min Record results

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11 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

12

13 Muscular Endurance Bench Jump or Step
Measures lower extremities endurance Bench/step 16” high Perform for 1 min Record results

14 Muscular Flexibility Flexibility
Ability to stretch a muscle through it full range of motion without pain or tearing.

15 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

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17 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

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19 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%

20 Skin Fold Measurement Body Fat Testing: Skin Calipers Supra - Iliac

21 Skin Fold Measurements
Body Fat Testing Triceps

22 Skin Fold Measurement Body Fat testing Biceps

23 Skin Fold Measurement Body Fat Testing Subscapula

24

25 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!

26

27 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?

28 Muscle Strength Muscle Strength:
Amount of force that a muscle can apply in a given contraction

29 Getting F.I.T.T. Frequency: how many times per week
Intensity: how hard you work Time: duration Type: type of exercise


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