2. Fitness and Health
The word health is often associated only with physical
fitness, but there are other components of health.
FITNESS means “readiness”. Fit people are better equipped
than non-fit people.
The level of fitness includes all aspects of health and life.
It affects physical, mental, and social health.
3. What is Physical Fitness?
Physical Fitness is the ability
of your body systems to
work efficiently.
A fit person is able to carry
out the typical activities of
living, such as work, and still
have enough energy and
vigor to respond to
emergency situations and to
enjoy leisure time activities.
4. Physical Activity and Exercise
Physical activity is a
general term that includes
sports, dance, and activities
done at work or at home,
such as walking, climbing
stairs, or mowing the lawn.
When people do physical
activity especially for the
purpose of getting fit, we
say they are doing exercise.
Physical Fitness is the body’s ability to
function efficiently and effectively. It
consists of Health Related Fitness and
Skill Related Fitness, which have
different components, each of which
contributes to total quality of life
5. What is a Fitness Assessment?
• A fitness assessment is a series of
measurements that help determine physical
fitness
• It is a comprehensive assessment of health
related fitness administered by
professional, trained staff.
6. A fitness assessment provides a baseline
measurement of
• 1-cardiovascular endurance,
• 2- body composition,
• 3- muscular endurance,
• 4-muscular strength
• 5- flexibility.
Fitness assessment provide an accurate measure
of the current fitness and health level of an
individual.
7. • Assessments are recommended prior to
beginning an exercise program
• These tests are often the starting point for
designing an appropriate exercise program.
8. • To determine the health status and physical
fitness of an individual through the assessment
of the 5 components of fitness
• To help develop and establish an effective
fitness program
• To establish goals and motivation
• To evaluate progress
• To identify the strengths and weaknesses in
relation to the physical fitness
Objectives of fitness assessments
9.
10. The Parts of Physical Fitness
Health - Related
Physical Fitness
Skill - Related Physical
Fitness
• It helps you stay
healthy
• It helps you perform well
in sports and activities that
require certain skills
11. Cardiorespiratory fitness
(CRF)
Cardiorespiratory fitness (CRF) reflects the functional
capabilities of the heart, blood vessels, lungs, and skeletal
muscles to perform work.
There are many different terms that have been used to describe
this measure of physical fitness, including:
• Maximal aerobic capacity
• Functional capacity
• Physical work capacity (PWC)
• Cardiovascular endurance, fitness, or capacity
• Cardiorespiratory endurance, fitness, or capacity
• Cardiopulmonary endurance, fitness, or capacity
12. 1.Cardiovascular endurance
assessment
• 1-Cardio-respiratory Endurance or Resting Heart
Rate: Indicator of aerobic fitness and cardiac
efficiency
• Cardio-respiratory endurance: the ability to
perform large-muscle, dynamic exercise of
moderate to high intensity for prolonged periods
13. • Cardiovascular endurance is the ability of;
the heart, the blood,
the blood vessels
the respiratory system
to provide the required oxygen and fuel to the
muscles for carrying on a particular exercise
for specific period of time at a steady rate
Cardiovascular Endurance
14. Cardiovascular Endurance
Factors to consider
VO2 max – volume of O2 (ml O2 kg-1
min-1)
Heart rate
Blood pressure
Measures efficiency, work load and force
of the heart
15. VO2 max Test
GOLD STANDARD
Treadmill
Tube
HR monitor
Cables
Stop when O2 levels
plateau
Impractical
16. Maximal Oxygen Consumption test
(VO2 Max)
According to the American College of Sports
Medicine (ACSM), cardio-respiratory fitness is
determined by oxygen consumption, technically
called VO2. This is measured by how much
oxygen (in milliliters) your body can use per
kilogram of body weight per minute.
Cardiovascular endurance assessment
21. • Determining appropriate maximum
heart rate in a fitness assessment
should also take into account blood
pressure
• A person with high blood pressure
should be evaluated by a physician
prior to proceeding with an exercise
program.
Cardiovascular endurance assessment
22. • Another common test in a fitness assessment is
aerobic fitness. the main goal of any aerobic
exercise is to provide an increased amount of
oxygen to the body.
• Aerobic exercise involved three specific types
of exercise including; cycling, swimming, and
running.
• Aerobic exercise can also include skiing,
jogging, running on a treadmill using an
elliptical trainer,
Cardiovascular endurance assessment
24. CV testing: Field Test
Beep Test
20m distance
Job/run/sprint
according to the beep
Miss 1x its ok, but
beat the next beep
25.
26. 2- Muscular endurance
• Muscular endurance is the ability of a muscle
or group of muscles to contract without
becoming exhausted
• is very important for people playing sports and
who have to sustain an activity for long
periods of time.
27. Muscular endurance is assessed by counting the
maximum number of repetitions of a muscular
contraction a person can perform to fatigue
(Repetition Maximum Testing 1 RM)
The term used to describe the maximal amount of
weight that can be lifted with one contraction is called
the repetition maximum (RM).
The 1-RM is typically considered the gold standard
measure of muscular strength
Muscular endurance
28. Muscular Endurance
Push-up test
Max of push-ups
Sit-up test
1min for Max
Wall Sit
Max squat along wall
29. YMCA Submaximal Bench
Press Test
This test provides a
standardized method
to quantify muscular
endurance using the
bench press exercise.
30. Muscular endurance
Requires Max testing
Squats and bench press
Very unsafe for
inexperienced
individuals
Typical Tests:
Vertical jump
Leg press
Handgrip
dynamometers
32. 3- Flexibility test
The capacity of the joints to move
through a full range of motion;
• the ability to bend and recover
without injury
• Flexibility is an important
component of fitness
and physical performance
• Evaluates flexibility of lower back
and posterior leg muscles
33. Similar to the HRPF assessment of muscular
endurance, there is no one single measurement
that provides an overall measurement of
flexibility.
Fortunately, goniometer assessments are quite
feasible
34. Goniometers & Inclinometers
Goniometers are used to test and measure the flexibility of a
joint. Small joint goniometers are used for fingers and toes while
larger goniomters are for measuring range of motion in large
extrimities like the arms, shoulders or legs. The Baseline Bubble
Inclinometer accurately measures complete range of motion.
Flexibility test
35. DISTANCE TESTS FOR
ASSESSMENT OF FLEXIBILITY
Sit and reach (hamstrings)
Measures hamstring
flexibility
Legs out straight
Reach as far as you can
Zipper test (shoulders)
One hand over head
One hand around back
36. 4-Body Composition Assessment
Body composition is the study of the components of
the body and their relative proportions.
From a health-related physical fitness (HRPF)
assessment point of view, body composition is defined
as the relative proportions of fat and fat-free tissue in
the body, typically expressed as a total body fat
percentage.
37. 4-Body Composition Assessment
The evaluation of body composition can be done
through measure of the two-component (fat and fat-
free mass) assess by;-
• Height & Weight (Body Mass Index)
• Skin folds,
• Bioelectrical impedance analysis (BIA),
• Hydrostatic weighing
• Circumference Measurements
• Waist Girth & Waist-to-Hip Ratio
38. Body Composition
Hydrostatic weighing:
Because it’s based on the
Archimedes principle of fluid
displacement, this method is
often called underwater weighing.
The American College of Sports
Medicine (ACSM) has called it
the gold standard because of its
high accuracy. People are
submerged under water and
weighed
39. Body Composition: DEXA Scan
The dual-energy X-ray absorptiometry (DEXA) is a body
composition test. It’s a fast, relatively noninvasive technique that can
measure bone density for the diagnosis of osteoporosis, whole-body
composition and regional composition.
40. Body Mass Index (BMI) •
Distribution of mass based
on your height
Waist to hip ratio
Circumference of waist
versus the hips
Shows the distribution of fat
Sum of skin folds
Shows where fat is stored
around the body
41. Body Mass Index
Body Mass Index (BMI = kg/m2)
Compares your mass to your height
Not accurate for “athletic” individuals
42. Skin-fold test
• Skinfold measurements can be used to estimate body
fat percentage based on the assumption that the
amount of subcutaneous fat in a particular skinfold is
proportional to the total amount of overall body fat.
• At first glance, pinching a fold of skin and applying a
set of calipers to measure the distance appears to be a
simple skill. However, consistently obtaining
accurate skinfold measurements requires a good-
quality skinfold caliper, specific training, and a
significant amount of practice.
43.
44.
45. 5-Muscular Strength test
• Muscle strength: the ability of muscles to
work against resistance
• Muscular Strength; tests muscular strength of
the upper body, (Push Up Strength Test)
46. Skill - Related Physical Fitness
Different sports require different parts of
skill -related fitness.
Many sports require several parts. For
example, a skater might have good agility,
but may not posses good power.
Some people have more natural ability in
skill areas than others.
Good health does not come from being
good in skill-related fitness.
47. Agility
• Agility is the ability to change the position of your body
quickly and to control body’s movements. People with
good agility are most likely to be good at activities such
as: diving, soccer, ice skating, wrestling, etc.
48. Balance
• Balance is the ability to keep an upright posture while
standing still or moving. People with good balance are
most likely to be good in activities such as
gymnastics, ice skating, rhythmic gymnastics, ski-
jumping, surfing, etc.
49. Power
• Power is the ability to
use strength and speed.
People with good power
might have the ability to
put the shot, throw the
discus, high jump, play
football, speed swim,
speed skate, etc.
50. Coordination
Coordination is the integration of hand
and/or foot movements with the input of
the senses
Examples of activities that require
coordination include: • CrossFit • Group
fitness classes (i.e., Zumba, Body Pump,
Body Attack, Bootcamp) • Baseball •
Basketball • Golf • Jumping rope •
Martial arts (i.e., karate, judo,
taekwondo) • Skiing/Snowboarding
51. Reaction Time
• Reaction time is the amount of time it takes to move
once you realize the need to act. People with good
reaction time are able to make fast starts in track or
swimming, or to dodge a fast attack in fencing or
karate.
52. Speed
Speed is the ability to perform a movement or cover a
distance in a short period of time. People with leg
speed can run fast, while people with good arm speed
can throw fast or hit a ball that is thrown fast.
