It discusses about measurement and how to assess individual measurements. The document file provides the user a basis on the measurement so with the assessment of individual's fitness.

1. Assessment of Fitness
Prepared by:
MAE ANN R. DAGANOS

2. DISCLAIMER
The information in this presentation were from the
researches of the different authors from different books
and it was supplemented with some of the knowledge
and ideas from the internet. The presenters will not
guarantee a 100% of understanding regarding the
presentation.
Thus, the presenters will try to show and elaborate more
of the discussion which the authors had made hereof.
Supplementation of knowledge and ideas about the topic
from the audience will be very much appreciated by the
presenter.

3. OBJECTIVES
 Identify an individual’s capability to perform certain task
 Identify an individual’s strengths and weaknesses, which can
be used to develop/ evaluate a training program.
 Understand the significance of motivating an individual to
strive for improvement in their fitness through testing.

4. CONTENTS
Assessment of Fitness
Evaluating Health Status
Assessment of Cardio Respiratory
Fitness
Assessment of Muscle Fitness
Assessment of Flexibility
Assessment of Body Composition

5. Assessment of Fitness
An objective evaluation of your current fitness
status.
This evaluation provides valuable information
concerning your fitness strengths and
weaknesses and enables you to set reasonable
fitness goals.

6. Evaluating Health Status
- Introduce the PARQ Survey

7. Assessment of Cardiorespiratory Fitness

8. Cardio respiratory fitness
 is the ability to perform endurance-type
exercises and is considered to be a key
component of health-related physical
fitness.
 VO2 max= a measure of the endurance
capacity of both the cardio respiratory
system and exercising skeletal muscle.

9. 1.5 – Mile Run Test
 One of the simplest and most accurate
means of evaluating cardio respiratory
fitness.
 Due to its intensity, this test is not well
suited for sedentary people, over 30 years
of age, severely deconditioned people,
individual with joint problems, and obese
individuals.

10. Assessment of Muscle fitness

11. Assessing Muscular Strength
 The maximum amount of force you can produce during one contraction.
 Can be measured by one-repetition maximum (1 RM) test. The 1 RM test
will only be accepted only after several weeks of strength training.
6 weeks = older or sedentary individual
1- 2 weeks= physically active college age individual
 1 RM test is designed to test muscular strength in selected muscle groups
Example of lifts used to measure muscular strength:
For Upper Muscle= bench press, biceps curl & shoulder press
For Leg Strength= leg press

12. Muscle Strength Score
 Muscle strength score is your percentage of body
weight lifted in each exercise.
 Formula:
Muscle strength score= 1 RM weight x 100
Body weight

13. Fitness Category of Muscle Strength Score
Men
Exercise Very
Poor
Poor Good Average Excellent Superior
Bench
Press
<50 51-99 100-110 111-130 131-149 >149
Biceps
Curl
<30 31-40 41-54 55-60 61-79 >79
Shoulder
Press
<40 41-50 51-67 68-80 81-110 >110
Leg Press <160 161-199 200-209 210-229 230-239 >239

14. Fitness Category of Muscle Strength Score
Women
Exercise Very
Poor
Poor Good Average Excellent Superior
Bench
Press
<40 41-69 70-74 75-80 81-99 >99
Biceps
Curl
<15 16-34 35-39 40-45 56-59 >59
Shoulder
Press
<20 21-46 47-54 55-59 60-79 >79
Leg Press <100 101-130 131-144 145-174 175-189 >189

15. Assessing Muscular Endurance
 Muscular Endurance is the ability of a muscle or muscle
group to generate force over and over again.
 Muscular endurance is an important facet of health-
related physical fitness.
 Two test to assess muscular endurance:
Push-ups- measure of muscular endurance using
shoulder, arm and chest muscles
Sit-ups (Curl-ups)- evaluate abdominal muscle
endurance

16. Fitness Category based on push-ups (1 minute)
Men Age: 20-
29
Age: 30-
39
Age: 40-
49
Age: 50-
59
Age: 60+
Excellent 54 or
more
44 or
more
39 or
more
34 or
more
29 or
more
Good 45-53 35-43 30-38 25-33 22-28
Average 35-44 24-34 20-29 15-24 10-19
Poor 20-34 15-23 12-19 8-14 5-9
Very Poor 19 or
fewer
14 or
fewer
11 or
fewer
7 or fewer 4 or fewer

17. Fitness Category based on push-ups (1 minute)
Women Age: 20-
29
Age: 30-
39
Age: 40-
49
Age: 50-
59
Age: 60+
Excellent 48 or
more
39 or
more
34 or
more
29 or
more
19 or
more
Good 34-47 25-38 20-33 15-28 5-18
Average 17-33 12-24 8-19 6-14 3-4
Poor 6-16 4-11 3-7 2-5 1-2
Very Poor 5 or fewer 3 or fewer 2 or fewer 1 or fewer 1 or fewer

18. Fitness Category based on sit-ups (1 minute)
Men Age: 17-
29
Age: 30-
39
Age: 40-
49
Age: 50-
59
Age: 60+
Superior >50 >48 >43 >38 >35
Excellent 48-49 39-47 34-42 29-37 25-34
Good 42-47 33-38 28-33 22-28 18-24
Average 36-41 27-32 23-27 17-21 13-17
Poor 17-35 13-26 12-22 8-16 6-12
Very Poor <16 <12 <11 <7 <5

19. Fitness Category based on sit-ups (1 minute)
Women Age: 20-
29
Age: 30-
39
Age: 40-
49
Age: 50-
59
Age: 60+
Superior >47 >45 >40 >35 >30
Excellent 36-46 35-44 31-39 25-34 21-29
Good 33-35 29-34 24-30 18-24 15-20
Average 29-32 23-28 19-23 13-17 11-14
Poor 14-28 11-22 9-18 6-12 5-10
Very Poor <13 <10 <8 <5 <4

20. Assessment of Flexibility

21. Flexibility
 The ability to move joints freely through their full
range of motion.
 Flexibility can decrease over time due to
tightening of muscles and/ or tendons.

22. Trunk Flexibility
 Sit and reach test measures the ability to flex
the trunk, which means stretching the lower
back muscles in the back of the thigh.

23. Physical Fitness for Trunk Flexion using
the Sit and reach test
Sit and Reach Score Fitness Classification
-6 to -15 Very Poor
-1 to -5 Poor
0 to +1 Average
+2 to +3 Good
+3 to +5 Excellent
+6 and above Superior

24. Shoulder Flexibility
It evaluates shoulder range of motion.

25. Physical Fitness for Shoulder Flexibility
Right Hand Up
Score
Left Hand Up
Score
Fitness
Classification
<0 <0 Very Poor
0 0 Poor
1 1 Average
2 2 Good
3 3 Excellent
4 4 superior

26. Assessment of Body Composition

27. The Skin Fold Test
 Subcutaneous fat is measured using an instrument
called a skin fold caliper
 One of the most accurate skin fold tests to estimate
body fatness requires three skin fold measurements
for both men and women.
Anatomical sites to be measured in men (biceps,
triceps, and sub scapula skin folds).
Measurement sites for women (biceps,
triceps, suprailium, and abdominal skin folds)

30. Estimation of Body Composition: Field
Techniques
A. Waist to Hip Circumference Ratio- it is an excellent index for
determining the risk of disease associated with high body fat.
Procedure for assessment of waist to hip circumference ratio:
1. both waist and hip circumference measurement should be
made while standing, using a non-elastic tape. During
measurement, the tape should be placed tightly around the body
but should not be press into the skin. Record the measurements
in cm.

31. Estimation of Body Composition: Field
Techniques
2. Perform the waist measurement first.
3. To make the hip measurement, place the
tape around the maximum circumference of the
buttocks.
Formula:
WHR= waist circumference (cm)
hip circumference (cm

32. Waist to Hip circumference ratio rating
scale Classification
Risk of Disease Men Women
High risk >1.0 >0.85
Moderately Risk 0.96-0.99 0.81-0.84
Low risk of disease <0.95 <0.8
Ideal 0.8 0.7

33. Estimation of Body Composition: Field
Techniques
B. Body Mass Index
Research has shown that the BMI is a useful technique for
placing people into categories of normal or too much body fat.
Formula:
BMI= body weight (kg)
height (m²)

34. BMI interpretation
Degree of Obesity
Underweight <18.5
Normal 18.6-24.9
Overweight 25-29.9
0besity >30

35. Reference:
 Assessment of Fitness. https://wachemo.elearning.net/courses/physical-fitness-
spsc-1011/lessons/chapter-5-assessment-of-fitness-components/
 Maastricht UMC+ (2023). Skinfold Measurement.
https://nutritionalassessment.mumc.nl/en/skinfold-
measurements#:~:text=A%20skinfold%20caliper%20is%20used,a%20measure%20for%2
0subcutaneous%20fat.
 Wilder RP (2006). Physical Fitness Assessment: an update.
https://pubmed.ncbi.nlm.nih.gov/167006600
 Mejia C. (2023). Measure your progress with a follow-up Fitness Assessment.
https://intermountainhealthcare.org/blogs/topics/live-well/2023/03/measure-
your-progress-with-a-follow-up-fitness-assessment/
 Morris, M. (2021). The Ultimate Fitness Assessment Guide.
https://www.exercise.com/learn/health-and-fitness-assessments-guide/