15 fitness assessment

1. 15-Fitness assessment Nutrition and fitness Dr. Siham M. O. Gritly

2. 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. Dr. Siham M. O. Gritly

3. 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. Dr. Siham M. O. Gritly

4. Assessments are recommended prior to beginning an exercise program (ex: 6 months later). These tests are often the starting point for designing an appropriate exercise program. Dr. Siham M. O. Gritly

5. Objectives of fitness assessments 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 Dr. Siham M. O. Gritly

6. To establish goals and motivation To evaluate progress To identify the strengths and weaknesses in relation to the physical fitness Dr. Siham M. O. Gritly

7. Fitness Tests Fitness tests, referred to as fitness evaluations or fitness assessments , includes a series of measurements that help determine the health status and physical fitness of an individual. Strength &Strength Endurance Dr. Siham M. O. Gritly Cardiovascular Endurance / Aerobic Tests •Anaerobic Capacity Speed and Power ( Anaerobic Power ) Anthropometry Flexibility Agility Measuring muscular fitness VO2 Max Fitness Test Balance

8. Elliptical Trainers cardio-respiratory test Rowing machines Dr. Siham M. O. Gritly Treadmills Agility is the ability to move quickly and change directions while maintaining control and balance. Good agility requires a combination of speed, balance, power and co-ordination

9. 1-Cardio-vascular 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 Dr. Siham M. O. Gritly

10. 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 Dr. Siham M. O. Gritly

11. Maximal Oxygen Consumption test (VO2 Max) measure maximal oxygen consumption or VO2 max, an indication of an individual’s cardiovascular fitness Dr. Siham M. O. Gritly

12. 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. Dr. Siham M. O. Gritly

13. 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. Aerobics can also include skiing, jogging, running on a treadmill using an elliptical trainer , Dr. Siham M. O. Gritly

14. Treadmill Dr. Siham M. O. Gritly

15. elliptical trainer Dr. Siham M. O. Gritly

16. 2-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) skinfolds , bioelectrical impedance analysis (BIA), hydrostatic weighing Circumference Measurements Waist Girth & Waist-to-Hip Ratio Dr. Siham M. O. Gritly

17. Skin-fold test Skin-fold test which determines the body mass index, or percentage of actual "fat". Dr. Siham M. O. Gritly

18. 3-Muscular Strength test 3-Muscular Strength ; tests muscular strength of the upper body, (Push Up Strength Test), or Muscular Endurance which tests the ability of the muscles to exert force over an extended period of time . Dr. Siham M. O. Gritly

19. muscle strength: the ability of muscles to work against resistance Muscular strength is usually assessed by measuring the maximum amount of weight a person can lift one time (Repetition Maximum Testing 1 RM) Dr. Siham M. O. Gritly

20. 4-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. Dr. Siham M. O. Gritly

21. 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) Dr. Siham M. O. Gritly

22. 5-Flexibility test 4-Flexibility; 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 Dr. Siham M. O. Gritly

23. 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. Dr. Siham M. O. Gritly

24. Warm-up and Flexibility Dr. Siham M. O. Gritly

25. Warm-up activities are necessary to prepare the body for vigorous physical activity because they increase performance and decrease the risk of muscular injury Dr. Siham M. O. Gritly

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27. shoulder internal rotation stretches Standing pectorals Shoulder internal rotation stretch. Dr. Siham M. O. Gritly

28. Knees to chest low back stretch Dr. Siham M. O. Gritly

29. Butterfly hip internal rotators stretch Dr. Siham M. O. Gritly

30. Seated hamstring stretch Dr. Siham M. O. Gritly

31. Seated calf stretch Dr. Siham M. O. Gritly

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33. A Sample Balanced Fitness Program adapted from; Melvin- Nutrition for Health, fitness & Sport Monday, Tuesday, Wednesday, Thursday, Friday : 5 minutes of warm-up activity • 45 minutes of aerobic activity • 10 minutes of cool-down activity and stretching Dr. Siham M. O. Gritly

34. Tuesday, Thursday, Saturday : • 5 minutes of warm-up activity • 30 minutes of resistance training • 10 minutes of cool-down activity and stretching Saturday and/or Sunday: • Sports, walking, hiking, biking, or swimming Dr. Siham M. O. Gritly

35. Health professional recommended physical activity program including ; 1-Aerobic exercise provides health benefits; moderate physical activity about 30 minutes or three 10-minutes exercise daily is recommended by most of the fitness professionals 2-resistance exercise ; exercise that increase muscular strength and endurance is recommended. 8-10 exercises that stress the major muscle group of the body at least twice a week Dr. Siham M. O. Gritly

36. 3-flexibility and balance exercise ; activities that help increase flexibility 2 days a week for 10 minutes is recommended 4-exercise programs especially design for older individual should based on physical fitness level and health status Dr. Siham M. O. Gritly

37. references Sareen S. Gropper, Jack L.Smithh and James L. Groff; 2007. advanced Nutrition and Human Metabolism, fifth ed. Wadsworth CENGAGE learning Ellie Whitney and Sharon Rady Rolfes ; Under standing Nutrition, Twelfth Edition. 2011, 2008 Wadsworth, Cengage Learning World Health Organization Report (WHO 1987) guidelines established by the American College of Sports Medicine (ACSM). Brodie , D. A. (1988). Techniques of measurement of body composition Part II. Sports Medicine, 5, 74-98. Heyward, V. H. (1991). Advanced fitness assessment & exercise prescription. Champaign: Human Kinetics Publishers. Jackson, A.S. & Pollock, M.L. (1985) Practical assessment of body composition. The Physician and Sportsmedicine , 13, 5, 76-90 Melvin H Williams 2010; Nutrition for Health, Fitness and Sport. 9 th ed , McGraw Hill Dr. Siham M. O. Gritly