Practical

1. Train the trainer
class presentation
2019
WEEK 4
FITNESS ASSESSMENTS
Training Trainer Emelieze Isioma & John Adeboye
Duration: 2 hours

3. FITNESS ASSESSMENTS
Fitness Assessment are undertaken to evaluate one’s current fitness level such
that it ensures one’s medical fitness to perform specific training, to identify
adjustments which may be needed on medical grounds to help train more
effectively
Stages of Fitness Assessment
1. Client-Trainer Relationship: this is further broken into sub-stages
Rapport: This is the foundation of personal training/client relationship. The
personal trainer sets the scene for establishing understanding and trust.
Investigation: This stage involves the collection of relevant data/information to
identify the comprehensive need of the client. It addresses the readiness to
change lifestyle i.e. personality style, health and safety.

4. FITNESS ASSESSMENTS
Planning: This occurs after the investigation stage has been completed. It involves
collaborative goal setting with the client to develop a program which may also include
designing motivation and adherence strategies.
Action: This is the final stage, it involves the implementation of all programming
components and providing the appropriate instruction, feedback and progression as
needed.
Functional Assessment :
● Posture: this relates to how a person holds him or herself isometrically or static in
space. It's further explained as that state of musculoskeletal alignment and
balance that allows muscles, joints, and nerves to function efficiently.

5. Some common postural deviations
Lordosis; increased anterior lumbar curve. It is an excessive anterior curvature
of the spine that typically occurs at the lower back but may also occur at the neck.
Kyphosis; increased posterior thoracic curve. Also, known as a “humpback”, it's
an excessive posterior curvature of the spine, typically seen in the thoracic region.
It's associated with rounded shoulders, sunken chest, and head-forward posture
with neck
Flat-back Posture; decrease in the normal inward curve of the lower back, with
the pelvis in posterior tilt.
Sway-back Posture; a long outward curve a backward shift of the upper trunk. It
is often accompanied by rounded shoulders, a sunken chest, and a forward-tilted
head.

6. Movement
Movement : this can be broken down and described as five (5) primary
movements that people perform during many daily activities
● Bend/raise and Lift/lowering Movement ; to examine symmetrical lower-
extremity mobility and stability, and upper-extremity stability during a bend-
and-lift movement
● Pushing Movement ; to examine stabilization of the scapulothoracic joint and
core control during closed-kinetic-chain pushing movements
● Pulling Movement;
● Rotational Movement ; to examine bilateral mobility of the thoracic spine.
Lumbar spine rotation is considered insignificant, as it only offers
approximately 15 degrees of rotation

7. Balance and Core
● Balance and Core :
Flexibility : this test is conducted to assess the flexibility of specific muscle
groups that is suspected to demonstrate tightness or limitations to movement.
Components of a Fitness Assessment
Body composition is the relative proportion of fat and fat-free tissue in the body.
The most common reason to test body composition is to assist in tracking the
amount of weight, or percent fat an individual loses over the course of the exercise
program to achieve a desirable goal or target weight.

8. Cardiorespiratory Fitness (CRF)
Cardiorespiratory Fitness (CRF) reflects the functional capabilities of the heart,
lungs and muscles relative to the demands of the specific exercise such as in
running or cycling. True measures of CRF require maximal exertion along with
collection of expired gases.
Since this may not be available at many fitness centers, simple step tests or
submaximal treadmill or cycling tests can be used to predict aerobic capacity by
taking exercise and recovery heart rates. In addition, resting values of heart rate
and blood pressure are also taken. The results from CRF tests are used to
determine specific intensities for cardiovascular exercises in a fitness or weight
loss program.

9. Muscular Strength and Muscular Endurance Training
Can elicit benefits in increased strength, lean tissue mass, and bone density.
Muscular strength can be assessed by using some sort of Repetition Maximum (1-
RM, 5-RM or 10-RM) test on a variety of different exercises that involve major
muscle groups. The bench press and squat are commonly used tests in assessing
strength.
The choice of test is based on the exerciser’s experience and ability. Muscular
endurance testing might include timed tests, where the exerciser has to perform
as many repetitions of a given movement as possible in a specific time period (i.e.
1 minute of curl-ups or push-ups). Results from both muscular strength and
endurance tests can assist in recommending proper intensities and loads for
strength training exercises.

10. Flexibility
Flexibility, refers to the degree to which a joint moves through a normal, pain-free
range of motion, can be a determining factor in the performance of Activities of
Daily Living (ADLs) as we age.
A reduction in tissue elasticity and deterioration of joint anatomy with age has
been shown to decrease flexibility and may lower the performance in ADLs, which
can decrease quality of life. Because flexibility can vary from joint to joint, there is
no single test for overall flexibility. The sit-and-reach test is a commonly used test
for assessment of flexibility of the hamstrings, hips and lower back.