Lesson 2

• Fitness Assessment

  • Personal Fitness Assessment
  • Fitness Exercise Assessment
  • Fitness Performance Test
• Body Composition Assessment

  Used to identify risks, personalize your exercise program, or assess how well your current exercise and nutrition program is working for you
• Weight

  Not nearly as important in terms of overall health as the composition of that weight

  
• Rather than keeping track of our weight, we should keep track of our body composition

  
• Body Mass Index (BMI)

  A figure derived from a person's weight and height, a fairly reliable indicator of body fatness

  
• BMI Weight Categories in Adults

  • Below 18.5 - Underweight
  • 18.5 - 22.9 - Normal range
  • 23 - 24.9 - At risk
  • 25 - 29.9 - Obese I
  • above 30 - Obese II

  
• Waist Circumference

  Provides information about the increased risk of obesity-related illness due to the location of excess fat

  
• Waist to Hip Ratio

  Skinfold thickness measurements provide direct estimates of subcutaneous fat

  
• You can use this website to calculate your body composition and receive information such as how many calories you need and exercise tips: https://www.webmd.com/diet/body-bmi-calculator
• Fitness Assessment

  A test or measurement that is completed in order to obtain fitness or health information
• Components of Fitness Assessed

  • Cardiorespiratory endurance (aerobic fitness)
  • Muscular strength
  • Muscular endurance
  • Flexibility
  • Body composition
• Fitness Assessments

  • Identify weaknesses and strengths
  • Monitor progress
  • Serve as a baseline measurement to compare results over time
  • Plan an exercise program based on results
  • Address mobility, stability, strength, endurance, or balance results that may increase the risk of injury
• Fitness Performance Test

  Tests used to assess flexibility, muscular strength, muscular endurance, muscular power, cardiorespiratory endurance, speed, balance, agility, or quickness
• Step Test

  Participants stepped up and down, on and off an aerobics-style step for THREE MINUTES to increase heart rate and assess the heart's recovery rate during the minute immediately following the step test exercise
• Muscular Endurance

  Assesses endurance, or the ability to complete a number of repetitions of an exercise rather than just one
• Push-up Test

  Used to test the endurance of the upper body, primarily the upper arm (triceps), chest (pectoralis), and shoulders (deltoid)
• Sit-and-Reach Test

  Used to assess low back and hamstring muscles flexibility
• Tightness in the low back and hamstrings is often related to muscle pain and stiffness, this test may help determine a person's risk for future pain and injury
• Jumping Jacks

  1. Put your arms at your side, elbows straight, and feet together

  2. Jump your feet apart and lift your arms over your head

  3. Clap your hands together over your head

  4. Bring your hands back down by your side and jump your feet back together

  5. Keep your breathing steady
• Cross Jack

  1. Stand straight with your feet shoulder-width apart and your arms up and extended out to the sides

  2. Jump up and cross your left leg in front of the right, and your left arm on top of the right

  3. Jump again and return to the starting position

  4. Repeat, and reverse the position of your arms and legs
• Lunge

  1. Stand tall, take a big step forward with right leg and lower body until right thigh is parallel to floor

  2. And right shin is vertical (don't let knee go past right toe)

  3. Press into right heel to drive back up to starting position

  4. Repeat on other side

  5. Continue to alternate legs
• Jumping Jacks

  1. Put arms at side, elbows straight, feet together

  2. Jump feet apart, lift arms over head

  3. Clap hands over head

  4. Bring hands down, jump feet back together

  5. Keep breathing steady
• Cross Jack

  1. Stand with feet shoulder-width, arms extended out

  2. Jump, cross left leg in front of right, left arm on right

  3. Jump back to starting position

  4. Repeat, reversing arms and legs
• Lunge

  1. Stand tall, take big step forward with right leg, lower body until right thigh parallel to floor

  2. Right shin vertical, don't let knee go past toe

  3. Press into right heel to drive back up to starting position

  4. Repeat on other side

  5. Continue to alternate legs
• Lunge Squat

  1. Keep hands across chest

  2. Stretch one leg behind body to 45-degree angle

  3. Come back to standing posture

  4. Continue to alternate
• Back Stretch

  1. Sit on heels

  2. Lie down, belly to thighs

  3. Push shoulders down, stretch arms forward
• Plank

  1. Place, squeeze glutes to stabilize

  2. Keep neck and spine neutral, head in line with back

  3. Hold position
• Abdominal Crunch

  1. Lie face-up, knees bent, arms reaching straight out

  2. Press low back, engage core to lift shoulder blades up
• Reverse Crunches

  1. Lie on back, knees up at 90 degrees, hands under back

  2. Lift legs and butt up and down

  3. Repeat
• Push-Up (Men)

  1. Start in high plank, wrists under shoulders, core engaged

  2. Lower chest to floor, keeping legs, hips, back straight

  3. Press into palms to lift back up
• Kneeling Push-Up (Women)

  1. Place hands shoulder-width, kneel

  2. Lower torso to ground until elbows 90 degrees

  3. Push back up with palms
• Wall Sit

  1. Stand with back to wall, walk feet away as you slide down, hips/knees/ankles 90 degrees

  2. Engage core to keep low back pressed to wall
• Buffer Squat Jump

  1. Do the squat first

  2. Jump up fast as you start to rise

  3. Fall back down to squat posture

  4. Come back to standing

  5. Keep hands across chest
• Jack Squat

  1. Stand with feet together, hands by sides

  2. Jump, spread feet, bend knees pressing hips back

  3. Push through heels to jump back up to start
• Measuring Intensity

  Heart rate or perceived exertion (RPE) rating can determine exercise intensity
• Maximum Heart Rate (HRmax)

  Highest heart rate attained in maximal exercise
• Example: JUAN DELA CRUZ, AGE = 30 YEARS OLD
• Calculate Maximum Heart Rate (HRmax)

  Estimated HRmax = 220 - age = 220 - 30 = 190 bpm
• Exercise Intensity Ranges

  Light = 105-124 bpm, Moderate = 124-143 bpm, Vigorous = 143-171 bpm
• Target Heart Rate Zones

  Light = 55-65%, Moderate = 65-75%, Vigorous = 75-90%