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Physical Assessments

Physical Assessments

  1. Complete all parts of the physical assessment.
  2. Highlight your scores on the norms tables provided within each section
  3. Save answers for final project
  4. ONLY SUBMIT your RESULTS for each section and your NORMS classificatio
    1. **VO2 Max submit equation as well

Resting heart rate

(see p. 81)

  1. To be taken first thing in the morning before, coffee, exercise, breakfast, getting dressed etc.
  2. Take pulse at either the Radial (wrist) or Coratid (neck/throat) artery (see image below)
  3. Gently place 2 fingers of your other hand on this artery. Do not use your thumb, because it has its own pulse that you may feel.
  4. Take pulse for 10 seconds and multiply by 6

10 second pulse:_______________ x 6 = _________________beats per minute (bpm)

 

 

Blood Pressure

  1. Can be done at your local pharmacy or may be available to do in class

 

Systolic _____________/Diastolic _______________

 

Blood PressureSystolic (upper number)Diastolic (lower number)
Normal<120<80
Pre-Hypertensive120-13980-89
Hypertensive (stage 1)140-15990-99
Hypertensive (stage 2)>160>100
Hypertensive Crisis>180>110

 

 

Body fat Distribution

(see ch. 18 pgs 352-354)

  1. Anthropometric Measures:
    1. In the space below calculate you BMI = wt/ht2
      1. Wt = weight in kilograms
      2. weight in lbs/2.2 = weight in kilograms
    2. . Ht = height in meters
    3. height in inches x 0.0254 = height in meters
    4. check math with table on pg 352

 

BMI=­­__________

BMI Standards

ClassificationBMI (kg/m2)
Underweight< 18.5
Normal18.5-24.9
Overweight25- 29.9
Obesity (I)30-34.9
Obesity (II)35-39.9
Extreme Obesity (III)≥ 40

 

  1. Waist Circumference (see p. 354)
    1. measure at narrowest point between xiphoid process and umbilicus
    2. be sure to be mindful of personal space and approach from the side

 

Waist circumference= ___________________

 

Waist Circumference

MaleFemaleHealth risk base on WC
> 40 in. or 102 cm> 35 in or 88 cmHigh risk

 

 

  1. Waist-to-Hip ratio= C-waist/C-hip
    1. C-waist = circumference of waist at narrowest point between xiphoid process and umbilicus
    2. C-hip = circumference of hip at widest point between iliac crest and gluteal fold
    3. be sure to be mindful of personal space and approach from the side

 

Waist to Hip Ratio (WHR):

MaleFemaleHealth risk base on WHR
0.95 or below0.80 or belowLow risk
0.96 – 1.00.81 – 0.85Moderate risk
1.0+0.86+High risk

 

 

1-Mile Walk[1]

The aim of the 1-mile walk test is to assess your current level of cardiorespiratory fitness by estimating your maximal oxygen consumption often referred to as VO2max.  This part of the lab must be performed during class time after having filled out the PAR-Q or your physical activity readiness assessment.

  1. Equipment
    1. Track or flat course that is 1 mile long
    2. Stop watch, need to determine minutes and seconds
    3. Scale

 

  1. Preparations
    1. Measure your weight in pounds before beginning the assessment.
    2. Body weight: ____________ lbs

 

  1. Instructions
    1. Warm up before beginning the 1-mile walk
    2. Complete the 1 mile walk as quickly as possible. Walk at a brisk pace but comfortable. You must raise your heart rate above 120bpm.
    3. As soon as you cross the finish note your time and take your 10 second pulse/
    4. Time: __________ min ___________ sec

10 sec pulse: ____________

  1. Take some time to walk slowly to cool down
  1. Determining maximal oxygen consumption
    1. Determine your 60 second pulse count (exercise heart rate)

10 sec pulse: ___________ x 6 = ___________

  1. Convert your walk time from minutes and seconds to a decimal figure. For example if you completed the walk in 14min and 45sec it would become 14 + (45/60) or 14.75 min.
  2. Walk time: _____________ min + (_______________sec/60)= ______________min
  3. Insert the following values into the equation provided
    1. W= weight in pounds
    2. A= age in years
  • G= Gender (male= 1; female= 0)
  1. T= time you complete the course in min.
  2. H= exercise heart rate
  1. VO2max= 132.853 – (0.0769 x W) – (0.3877 x A) + (6.315 x G) – (3.2649 x T) – (0.1565 x H)

_____________________=ml/kg/min

 

Table 1a: Norms for VO2max for males classified by age.

Age (yrs)PoorLow AvgAvgGoodExcellentSuperior
MEN18-2530-3637-4142-4647-5152-6060+
26-3530-3435-3940-4243-4849-5656+
36-4526-3031-3435-3839-4243-5151+
46-5525-2829-3132-3535-3839-4545+
56-6522-2526-2930-3132-3536-4141+
65+20-2122-2526-2829-3233-3737+

 

Table 1b: Norms for VO2max for females classified by age

Age (yrs)PoorLow AvgAvgGoodExcellentSuperior
WOMEN18-2528-3233-3738-4142-4647-5656+
26-3526-3031-3435-3839-4445-5252+
36-4522-2627-3031-3334-3738-4545+
46-5520-2425-2728-3031-3334-4040+
56-6518-2122-2425-2728-3132-3737+
65+17-1819-2222-2425-2728-3232+

 

Muscular Endurance Assessments

(Ch 6)

  1. Curl-up Test (See text for example p109) # performed _____________
    1. Equipment
      1. Exercise Mat
      2. Masking Tape
  • Stop Watch
  1. Procedures
    1. Subject lies supine on mat with knees bent at 90° and feet on floor.
    2. The arms are extended to sides with fingers touching a piece of masking tape. A second piece of tape is placed beyond the first piece, 3 inches
  • the subject lifts the shoulder blades off the mat by flexing spine until finger tips reach the second piece of tape
  1. the subject slowly returns shoulder blades to mat by flattening lower back
  2. One repetition is counted each time shoulder blades touches the floor.
  3. Subject performs as many curl-ups as possible in 1 minute
  • the test is terminated if form is broken.
  • Allow the subject to practice a few repetitions before test begins.
  1. Instruct the subject to breathe easily during the exercise so as not to invoke the Valsalva maneuver
  2. Make sure that the fingertips are not beyond the first line in the starting position.

 

Curl-Up Test Classification – MEN

AgeLowFairGoodVery GoodExcellent
15-19≤1516-2021-2223-24>25
20-29≤1011-1516-2021-24>25
30-39≤1011-1415-1718-24>25
40-49≤56-1213-1718-24>25
50-59≤78-1011-1617-24>25
60-69≤56-1011-1516-24>25

 

Curl-Up Test Classification – WOMEN

AgeLowFairGoodVery GoodExcellent
15-19≤1112−1617-2122-24>25
20-29≤45-1314-1718-24>25
30-39≤56-910-1819-24>25
40-49≤34-1011-1819-24>25
50-59≤56-910-1819-24>25
60-69≤23-78-1617-24>25

 

 

  1. Push-Up Test (See text for example p107-108) # performed _____________
    1. Equipment
      1. Exercise mat
      2. Stop Watch
    2. Procedures
      1. Males: hands and toes touching the floor, the body and legs in a straight line, feet slightly apart, the arms at shoulder width apart, extended and at a right angles to the body
      2. Females: modified stance knees and toes touching the floor, the body and legs in a straight line, feet/knees slightly apart, the arms at shoulder width apart, extended and at a right angles to the body.
  • Keeping the back and knees straight, the subject lowers the body to a predetermined point, to touch some other object, or until there is a 90-degree angle at the elbow
  1. then returns back to the starting position with the arms extended.
  2. This action is repeated, and test continues for 1 minute or until subject quits
  3. Test is terminated when form is broken

 

Push-Up Test Classification – MEN

AgeLowFairGoodVery GoodExcellent
15-19≤1718-2223-2829-38≥39
20-29≤1617-2122-2829-35≥36
30-39≤1112−1617−2122−29≥30
40-49≤910−1213−1617−24≥25
50-59≤67−910−1213−20≥21
60-69≤45−78−1011−17≥18

 

 

Push-Up Test Classification – WOMEN

AgeLowFairGoodVery GoodExcellent
15-19≤1112−1718-2425-32≥33
20-29≤910−1415-2021-29≥30
30-39≤78−1213-1920-26≥27
40-49≤45−1011−1415-23≥24
50-59≤12−67−1011−20≥21
60-69≤12−45−1112−16≥17

 

 

  1. Squat Test # performed _____________
    1. Equipment
      1. Stop Watch
    2. Procedures
      1. Stand with feet slightly more than shoulder width apart, toes slightly pointed out hands on hips or across chest and head positioned forward. Weight is centered over your arches or slightly behind
      2. Squat down keeping the weight centered over your arches, with a straight back, until thighs are parallel with the ground. Push back up to standing keeping a straight back and neutral head position.
  • Perform as many squats as you can without stopping in 1 minute. Test is terminated once form is broken

 

Squat Test Classification – MEN

AgeVery poorPoorBelow AverageAverageAbove Average GoodExcellent
18-25≤2425-3031-3435-3839-4344-49>50
26-35≤2122-2829-3031-3435-3940-45>46
36-45≤1617-2223-3627-2930-3435-41>42
46-55≤813-1718-2122-2425-3829-35>36
56-65≤89-1213-1617-2021-2425-31>32
65+≤67-1011-1415-1819-2122-28>29

 

Squat Test Classification – WOMEN
AgeVery poorPoorBelow AverageAverageAbove AverageGoodExcellent
18-25≤1718-2425-2829-3233-3637-43>44
26-35≤1913-2021-2425-2829-3233-39>40
36-45≤67-1415-1819-2223-2627-33>34
46-55≤45-910-1314-1718-2122-27>28
56-65≤23-67-910-1213-1718-24>25
65+≤12-45-1011-1314-1617-23>22

Flexibility Assessments

Equipment

  1. Yard Stick
  2. Tape Measure
  3. Tape

 

  1. Sit and Reach (See text for example p149) Score __________________inches
    1. Procedures
      1. Place yard stick on the floor and a 12 inch piece of tape across the yard stick at the 15 inch (38cm) mark.
      2. Sit up right on the floor placing heels (shoes off) of feet 10-12 inches apart against the inner edge of the tape
  • Exhale to reach forward touching down as far as possible on the yard stick.
  1. Do not bounce into the stretch, hold for at least 2 seconds.
  2. Be sure that during the test you keep the backs of the knees flat against the floor.
  3. Record the final number.
  • Complete a 2nd trial as listed above and average the two scores and use as the final result.
  • Compare your result to the appropriate gender based percentile rank table.

Sit and Reach Classification- Men

AgeWell Below

Average

 

Below Average

 

 

Average

Above AverageWell Above Average
18-25≤13 

14-16

 

17-18

19-21≥22 
26-35≤12 

13-14

 

15-17

17-20≥21
36-45≤12 

13-14

 

15-16

17-20≥21
46-55≤9 

10-12

 

13-14

15-18≥19
56-65≤8 

9-10

 

11-13

13-16≥17
66+≤7 

8-9

 

10-12

13-16≥17

 

Sit and Reach Classification- Women
AgeWell Below

Average

 

Below Average

 

 

Average

Above AverageWell Above Average
18-25≤16 

17-18

 

19-20

21-23≥24 
26-35≤15 

16-18

 

19-20

20-22≥23
36-45≤14 

15-16

 

17-18

19-21≥22
46-55≤13 

14-15

 

16-17

18-20≥21
56-65≤12 

13-14

 

15-16

17-19≥20
66+≤12 

13-14

 

15-17

17-19≥20

 

  1. Back Scratch (see text for example p152) Left: ______________(+ or -)

Right: ______________(+ or -)

  1. Procedures
    1. In the standing position, place one hand behind the head and back over the shoulder, and reach as far as possible down the middle of your back, your palm touching your body and the fingers directed downwards.
    2. Place the other arm behind your back, palm facing outward and fingers upward and reach up as far as possible attempting to touch or overlap the middle fingers of both hands.
  • Direct the subject so that the fingers are aligned, and measure the distance between the tips of the middle fingers.
  1. Scoring: If the fingertips touch then the score is zero. If they do not touch, measure the distance between the finger tips (a negative score), if they overlap, measure by how much (a positive score).
  2. Record the best score to the nearest centimeter or 1/2 inch.
  3. Practice two times, and then test two times, test both arms (ie right arm up then left arm up).

Back Scratch Test Norms (inches of overlap)

Classification Men Women
 Right UpLeft Up Right UpLeft Up
High Performance Zone 7 + 7 + 8 + 8 +
Good Fitness Zone 6 3 – 6 6 – 7 3 – 7
Marginal Zone 4 – 5 0 – 2 4 – 5 0 – 2
Low Zone < 4 < 0 < 4 < 0

 

  1. Trunk Extension Score: _______________
    1. Procedures
      1. Participant lies prone on the floor with hands behind head.
      2. On command, participant lifts upper body up as high as possible, extending the back.
  • Measurement is taken from the floor to the participant’s chin.
  1. Test 2 times

Trunk Extension Norms (inches from chin to floor)

Classification Men Women
High Performance Zone 23 + 15 +
Good Fitness Zone 15 – 22 10 – 14
Marginal Zone 10 – 14 6 – 9
Low Zone < 10 < 6

 

Nueromotor Assessments

The 4-Stage Balance Test

(See pg  for details

Purpose: To assess static balance and proprioception

Equipment: A stopwatch

Directions: There are four progressively more challenging positions. Do not use an assistive device (cane or walker) and keep their eyes open. However stand near a wall or steady object incase you do lose your balance.

Try to stand in each position for 10 seconds. You can hold your arms out or move your body to help keep your balance but don’t move your feet.

Start with balancing for 10 seconds in the following positions: feet together, semi tandem, and tandem. If you are unable to complete one of the stages listed above for the full 10 seconds end the test do not move on the more advanced version. If you are able to complete the versions listed above you will now complete the single leg stance with eyes open for as long as you can then progress to performing it with your eyes shut for as long as you can.

  1. Stand with your feet side by side.   Time­______________seconds
  2. Place the instep of one foot so it is touching the big toe of the other foot.    Time_____________seconds
  3. Place one foot in front of the other, heel touching toe.   Time______________seconds
  4. Stand on one foot.  Time______________seconds
  5. Standing on one foot with eyes shut.  Time______________seconds

Single-leg stance Time by Age Group

Eyes open
AgeAbove averageAverageBelow Average
18-39>4343<43
40-49>4040<40
50-59>3737<37
60-69>2727<27
70-79>1515<15
>80>66<6

 

Eyes closed
AgeAbove averageAverageBelow Average
18-39>99<9
40-49>77<7
50-59>55<5
60-69>33<3
70-79>22<2
>80>11<1

 

 

 

 

 

 

 

[1] Fahey, T., Insel, P., and Roth, W. (2010). Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness. McGraw-Hill Education

Last Updated on March 3, 2019

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