15 fitness assessment

15-Fitness assessment

Nutrition and fitness

Dr. Siham M. O. Gritly

What is a Fitness Assessment?

• A fitness assessment is a series of measurements that help determine physical fitness

• It is a comprehensive assessment of health related fitness administered by professional, trained staff.


• A fitness assessment provides a baseline measurement of

• 1-cardiovascular endurance,• 2- body composition,• 3- muscular endurance, • 4-muscular strength• 5- flexibility.• fitness assessment provide an accurate measure

of the current fitness and health level of an individual.


• Assessments are recommended prior to beginning an exercise program (ex: 6 months later).

• These tests are often the starting point for designing an appropriate exercise program.


Objectives of fitness assessments

• to determine the health status and physical fitness of an individual through the assessment of the 5 components of fitness

• To help develop and establish an effective fitness program


• To establish goals and motivation

• To evaluate progress

• To identify the strengths and weaknesses in

relation to the physical fitness


Fitness Tests Fitness tests, referred to as fitness evaluations or fitness assessments, includes a series of measurements that help determine the health status and physical fitness of an individual.

• Strength &Strength Endurance


Cardiovascular Endurance / Aerobic Tests •Anaerobic

Capacity

Speed and Power (AnaerobicPower)

Anthropometry

Flexibility

Agility

Measuring muscular fitness

VO2 Max Fitness Test

Balance

• Elliptical Trainers • cardio-respiratory test

Rowing machines


Treadmills

Agility is the ability to move quickly and change directions while maintaining control and balance. Good agility requires a combination of speed, balance, power and co-ordination

1-Cardio-vascular endurance assessment

• 1-Cardio-respiratory Endurance or Resting Heart Rate: Indicator of aerobic fitness and cardiac efficiency

• Cardio-respiratory endurance: the ability to perform large-muscle, dynamic exercise of moderate to high intensity for prolonged periods


• Cardiovascular endurance is the ability of;

the heart,

the blood,

the blood vessels

the respiratory system

to provide the required oxygen and fuel to the muscles for carrying on a particular exercise for specific period of time at a steady rate


Maximal Oxygen Consumption test (VO2 Max)

• measure maximal oxygenconsumption or VO2 max, an indication of an individual’s cardiovascular fitness


• determining appropriate maximum

heart rate in a fitness assessment should also take into account blood pressure

• A person with high blood pressure should be evaluated by a physician prior to proceeding with an exercise program.


• Another common test in a fitness assessment is aerobic fitness. the main goal of any aerobic exercise is to provide an increased amount of oxygen to the body.

• aerobic exercise involved three specific

types of exercise including; cycling, swimming, and running. Aerobics can also

include skiing, jogging, running

on a treadmill using an elliptical trainer,


Treadmill


elliptical trainer


2-Body Composition assessment

• the evaluation of body composition can be done through measure of the two-component (fat and fat-free mass) assess by;-

• Height & Weight (Body Mass Index)• skinfolds,• bioelectrical impedance analysis (BIA),• hydrostatic weighing• Circumference Measurements • Waist Girth & Waist-to-Hip Ratio


Skin-fold test

• Skin-fold test which determines the body mass index, or percentage of actual "fat".


3-Muscular Strength test

• 3-Muscular Strength; tests muscular strength of the upper body, (Push Up Strength Test), or Muscular Endurance which tests the ability of the muscles to exert force over an extended period of time.


• muscle strength: the ability of muscles to work against resistance

• Muscular strength is usually assessed by measuring the maximum amount of weight a person can lift one time (Repetition Maximum Testing 1 RM)


4-Muscular endurance

• Muscular endurance is the ability of a muscle or group of muscles to contract without becoming exhausted

• is very important for people playing sports and who have to sustain an activity for long periods of time.


• Muscular endurance is assessed by counting the maximum number of repetitions of a muscular contraction a person can perform to fatigue (Repetition Maximum Testing 1 RM)


5-Flexibility test

• 4-Flexibility; the capacity of the

joints to move through a full range

of motion;

* the ability to bend and

recover without injury• Flexibility is an important

component of fitness

and physical performance• Evaluates flexibility of lower back

and posterior leg muscles


Goniometers & InclinometersGoniometers are used to test and measure the flexibility of a joint. Small joint goniometers are used for fingers and toes while larger goniomters are for measuring range of motion in large extrimities like the arms, shoulders or legs. The Baseline Bubble Inclinometer accurately measures complete range of motion.


Warm-up and Flexibility


• Warm-up activities are necessary to prepare the body for vigorous physical activity because they increase performance and decrease the risk of muscular injury


shoulder internal rotation stretches Standing pectoralsShoulder internal rotation stretch.


Knees to chest low back stretch


Butterfly hip internal rotators stretch


Seated hamstring stretch


Seated calf stretch


A Sample Balanced Fitness Programadapted from; Melvin- Nutrition for Health, fitness & Sport

• Monday, Tuesday, Wednesday, Thursday, Friday:

• 5 minutes of warm-up activity• • 45 minutes of aerobic activity• • 10 minutes of cool-down activity and

stretching


• Tuesday, Thursday, Saturday:• • 5 minutes of warm-up activity• • 30 minutes of resistance training• • 10 minutes of cool-down activity and

stretching• Saturday and/or Sunday:• • Sports, walking, hiking, biking, or swimming


Health professional recommended physical activity program including;

• 1-Aerobic exercise provides health benefits; moderate physical activity about 30 minutes or three 10-minutes exercise daily is recommended by most of the fitness professionals

• 2-resistance exercise; exercise that increase muscular strength and endurance is recommended. 8-10 exercises that stress the major muscle group of the body at least twice a week


• 3-flexibility and balance exercise; activities that help increase flexibility 2 days a week for 10 minutes is recommended

• 4-exercise programs especially design for older individual should based on physical fitness level and health status


references

• Sareen S. Gropper, Jack L.Smithh and James L. Groff; 2007. advanced Nutrition and Human Metabolism, fifth ed. Wadsworth CENGAGE learning

• Ellie Whitney and Sharon Rady Rolfes; Under standing Nutrition, Twelfth Edition. 2011, 2008 Wadsworth, Cengage Learning

• World Health Organization Report (WHO 1987)

• guidelines established by the American College of Sports Medicine (ACSM). •

Brodie, D. A. (1988). Techniques of measurement of body composition Part II. Sports Medicine, 5, 74-98.

Heyward, V. H. (1991). Advanced fitness assessment & exercise prescription. Champaign: Human Kinetics Publishers.

Jackson, A.S. & Pollock, M.L. (1985) Practical assessment of body composition. The Physician and Sportsmedicine, 13, 5, 76-90

• Melvin H Williams 2010; Nutrition for Health, Fitness and Sport. 9th ed, McGraw Hill


15 fitness assessment

Entertainment & Humor

fitness assessment nutrition

current fitness

fitness evaluations

components of fitness

fitness testsfitness

cardiovascular endurance

flexibility test

body composition assessment