1. Physical Fitness Assessment
Health Occ

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

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

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

6. 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

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

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

10. 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

12. 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

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

15. 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

16. 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.

17. Cardiovascular Endurance
Finding Target heart rate: THR
Normal range = 60% -85%
Steps
Find MHR:
220 – age
Find the THR range:
Multiply MHR by 60% for lower range
Multiply MHR 80% for upper range

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

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

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!

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