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Physical Fitness Assessment
Health Occ
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5 Components of Fitness
1. Muscle Endurance
2. Flexibility
3. Cardiovascular endurance
4. Body Composition
5. Muscle strength
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Muscle Endurance
• Muscle endurance:– Ability of muscle to keep working over a period of
time
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Muscular Endurance Evaluations
Bent – Leg Sit –Ups• Measures Abdominal
muscle endurance– Perform for 1 min– Record results
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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
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Muscular Endurance
Bench Jump or Step• Measures lower
extremities endurance– Bench/step 16” high– Perform for 1 min– Record results
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Muscular Flexibility
• Flexibility – Ability to stretch a muscle through it full range of
motion without pain or tearing.
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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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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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Cardiovascular Endurance
• Cardiovascular Endurance:– Capability of the heart and lungs working together
efficiently– Measurement of resting heart rate and recovery
heart rate
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Cardiovascular Endurance
Resting 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?
Recovery Heart Rate: RHR• 3 minute step test
– 12” high step performed for 3 minutes
– Wait 60 s after completion – Take pulse
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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.
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Cardiovascular Endurance
• Finding Target heart rate: THR– Normal range = 60% -85%
Steps1.Find MHR:
220 – age2.Find the THR range:
Multiply MHR by 60% for lower range Multiply MHR 80% for upper range
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Cardiovascular Endurance
• Scenario:A 16 year old
A 55 year old
Questions:What is their MHR?What is their THR range?
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Body Composition
• Body Composition:– 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%
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Skin Fold Measurement
• Body Fat Testing: Skin Calipers– Supra - Iliac
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Skin Fold Measurements
• Body Fat Testing– Triceps
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Skin Fold Measurement
• Body Fat testing– Biceps
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Skin Fold Measurement
• Body Fat Testing– Subscapula
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Body Composition
1. Find Body fat % using skin calipers2. Find fat weight:
Body weight x % body fat = fat weight
3. Find Lean body Weight (LBW) Body weight – fat weight = LBW This is fat free mass…..good!
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Body Composition Scenario
35 year old manWeight = 195 lbsBody fat = 15%
Is his BF% within normal range?
What is his lean body weight?
19 year old femaleWeight = 137 lbsBody fat = 22%
Is her BF% within normal range?
What is her lean body weight?
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Muscle Strength
• Muscle Strength:– Amount of force that a muscle can apply in a given
contraction
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Getting F.I.T.T.
• Frequency: how many times per week
• Intensity: how hard you work
• Time: duration
• Type: type of exercise