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1. Complete all parts of the physical assessment.2. Highlight your scores on the norms tables provided within each section
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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 CLASSIFICATION.
a. **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 Pressure
Normal
Pre-Hypertensive
Hypertensive (stage 1)
Hypertensive (stage 2)
Hypertensive Crisis
Systolic (upper number)
<120 120-139 140-159 >160
>180
Body fat Distribution (see ch. 18 pgs 352-354)
1. Anthropometric Measures:
a. In the space below calculate you BMI = wt/ht2
i. Wt = weight in kilograms
ii. weight in lbs/2.2 = weight in kilograms
b. . Ht = height in meters
c. height in inches x 0.0254 = height in meters
d. check math with table on pg 352
BMI=__________
Diastolic (lower number)
<80 80-89 90-99 >100
>110
BMI Standards
Classification
Underweight
Normal
Overweight
Obesity (I)
Obesity (II)
Extreme Obesity (III)
BMI (kg/m2)
< 18.5 18.5-24.9 25- 29.9 30-34.9 35-39.9 ≥ 40 2. Waist Circumference (see p. 354) a. measure at narrowest point between xiphoid process and umbilicus b. be sure to be mindful of personal space and approach from the side Waist circumference= ___________________ Waist Circumference Male > 40 in. or 102 cm
Female
> 35 in or 88 cm
Health risk base on WC
High risk
3. Waist-to-Hip ratio= C-waist/C-hip
c. C-waist = circumference of waist at narrowest point between xiphoid process
and umbilicus
d. C-hip = circumference of hip at widest point between iliac crest and gluteal
fold
e. be sure to be mindful of personal space and approach from the side
Waist to Hip Ratio (WHR):
Male
0.95 or below
0.96 – 1.0
1.0+
Female
0.80 or below
0.81 – 0.85
0.86+
Health risk base on WHR
Low risk
Moderate risk
High risk
1-Mile Walk1
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 PARQ or your physical activity readiness assessment.
1. Equipment
a. 1. Track or flat course that is 1 mile long
b. 2. Stop watch, need to determine minutes and seconds
1
Fahey, T., Insel, P., and Roth, W. (2010). Fit & Well: Core Concepts and Labs in Physical Fitness and
Wellness. McGraw-Hill Education
c. 3. Scale
2. Preparations
a. Measure your weight in pounds before beginning the assessment.
b. Body weight: ____________ lbs
3. Instructions
a. Warm up before beginning the 1-mile walk
b. Complete the 1 mile walk as quickly as possible. Walk at a brisk pace but
comfortable. You must raise your heart rate above 120bpm.
c. As soon as you cross the finish note your time and take your 10 second
pulse/
d. Time: __________ min ___________ sec
10 sec pulse: ____________
e. Take some time to walk slowly to cool down
4. Determining maximal oxygen consumption
a. Determine your 60 second pulse count (exercise heart rate)
10 sec pulse: ___________ x 6 = ___________
b. 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.
c. Walk time: _____________ min + (_______________sec/60)= ______________min
d. Insert the following values into the equation provided
i. W= weight in pounds
ii. A= age in years
iii. G= Gender (male= 1; female= 0)
iv. T= time you complete the course in min.
v. H= exercise heart rate
5. 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
Low
(yrs)
Poor
Avg
Avg
Good
MEN
Excellent
Superior
18-25
30-36
37-41
42-46
47-51
52-60
60+
26-35
36-45
46-55
56-65
65+
30-34
26-30
25-28
22-25
20-21
35-39
31-34
29-31
26-29
22-25
40-42
35-38
32-35
30-31
26-28
43-48
39-42
35-38
32-35
29-32
49-56
43-51
39-45
36-41
33-37
56+
51+
45+
41+
37+
Table 1b: Norms for VO2max for females classified by age
WOMEN
Age
(yrs)
Poor
18-25
28-32
26-35
36-45
46-55
56-65
65+
Low
Avg
Avg
Good
Excellent
Superior
33-37
38-41
42-46
47-56
56+
26-30
22-26
20-24
18-21
31-34
27-30
25-27
22-24
35-38
31-33
28-30
25-27
39-44
34-37
31-33
28-31
45-52
38-45
34-40
32-37
52+
45+
40+
37+
17-18
19-22
22-24
25-27
28-32
32+
Muscular Endurance Assessments (Ch 6)
1. Curl-up Test (See text for example p109) # performed _____________
a. Equipment
i. Exercise Mat
iii. Stop Watch
b. Procedures
i. Subject lies supine on mat with knees bent at 90° and feet on floor.
ii. 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
iii. the subject lifts the shoulder blades off the mat by flexing spine until
finger tips reach the second piece of tape
iv. the subject slowly returns shoulder blades to mat by flattening lower
back
v. One repetition is counted each time shoulder blades touches the floor.
vi. Subject performs as many curl-ups as possible in 1 minute
vii. the test is terminated if form is broken.
viii. Allow the subject to practice a few repetitions before test begins.
ix. Instruct the subject to breathe easily during the exercise so as not to
invoke the Valsalva maneuver
x. Make sure that the fingertips are not beyond the first line in the
starting position.
Curl-Up Test Classification – MEN
Age
15-19
20-29
30-39
40-49
50-59
Low
≤15
≤10
≤10
≤5
≤7
Fair
16-20
11-15
11-14
6-12
8-10
Good
21-22
16-20
15-17
13-17
11-16
Very
Good
23-24
21-24
18-24
18-24
17-24
Excellent
>25
>25
>25
>25
>25
60-69
≤5
6-10
11-15
16-24
>25
Curl-Up Test Classification – WOMEN
Age
Low
Fair
Good
Very Good
Excellent
15-19
20-29
≤11
≤4
12−16
5-13
17-21
14-17
22-24
18-24
>25
>25
30-39
≤5
6-9
10-18
19-24
>25
40-49
≤3
4-10
11-18
19-24
>25
50-59
≤5
6-9
10-18
19-24
>25
60-69
≤2
3-7
8-16
17-24
>25
2. Push-Up Test (See text for example p107-108) # performed _____________
a. Equipment
i. Exercise mat
ii. Stop Watch
b. Procedures
i. 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
ii. 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.
iii. 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
iv. then returns back to the starting position with the arms extended.
v. This action is repeated, and test continues for 1 minute or until
subject quits
vi. Test is terminated when form is broken
Push-Up Test Classification – MEN
Age
15-19
20-29
30-39
40-49
50-59
60-69
Low
≤17
≤16
≤11
≤9
≤6
≤4
Fair
18-22
17-21
12−16
10−12
7−9
5−7
Good
23-28
22-28
17−21
13−16
10−12
8−10
Very
Good
29-38
29-35
22−29
17−24
13−20
11−17
Excellent
≥39
≥36
≥30
≥25
≥21
≥18
Push-Up Test Classification – WOMEN
Age
Low
Fair
Good
Very Good
Excellent
15-19
≤11
12−17
18-24
25-32
≥33
20-29
≤9
10−14
15-20
21-29
≥30
30-39
≤7
8−12
13-19
20-26
≥27
40-49
≤4
5−10
11−14
15-23
≥24
50-59
≤1
2−6
7−10
11−20
≥21
60-69
≤1
2−4
5−11
12−16
≥17
1. Squat Test # performed _____________
a. Equipment
i. Stop Watch
b. Procedures
i. 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
behind
ii. Squat down keeping the weight
a straight back, until thighs are
parallel with the ground. Push
back up to standing keeping a
position.
iii. Perform as many squats as you
can without stopping in 1
minute. Test is terminated once
form is broken
Squat Test Classification – MEN
Very
Poor
Age
poor
25-30
18-25
≤24
22-28
26-35
≤21
17-22
36-45
≤16
13-17
46-55
≤8
9-12
56-65
≤8
7-10
65+
≤6
Below
Average
31-34
29-30
23-36
18-21
13-16
11-14
Average
35-38
31-34
27-29
22-24
17-20
15-18
Above
Average
39-43
35-39
30-34
25-38
21-24
19-21
Good
44-49
40-45
35-41
29-35
25-31
22-28
Excellent
>50
>46
>42
>36
>32
>29
Squat Test Classification – WOMEN
Very
Poor
Below
Age
poor
Average
18-24
25-28
18-25
≤17
13-20
21-24
26-35
≤19
7-14
15-18
36-45
≤6
5-9
10-13
46-55
≤4
3-6
7-9
56-65
≤2
2-4
5-10
65+
≤1
Average
29-32
25-28
19-22
14-17
10-12
11-13
Above
Average
33-36
29-32
23-26
18-21
13-17
14-16
Good
37-43
33-39
27-33
22-27
18-24
17-23
Excellent
>44
>40
>34
>28
>25
>22
Flexibility Assesments
Equipment
1. Yard Stick
2. Tape Measure
3. Tape
1. Sit and Reach (See text for example p149) Score __________________inches
a. Procedures
i. Place yard stick on the floor and a 12 inch piece of tape across the
yard stick at the 15 inch (38cm) mark.
ii. Sit up right on the floor placing heels (shoes off) of feet 10-12 inches
apart against the inner edge of the tape
iii. Exhale to reach forward touching down as far as possible on the yard
stick.
iv. Do not bounce into the stretch, hold for at least 2 seconds.
v. Be sure that during the test you keep the backs of the knees flat
against the floor.
vi. Record the final number.
vii. Complete a 2nd trial as listed above and average the two scores and
use as the final result.
viii. Compare your result to the appropriate gender based percentile rank
table.
Sit and Reach Classification- Men
Well
Below
Below
Age
Average Average
Average
Above
Average
Well
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
Above
Average
Well
Above
Average
Sit and Reach Classification- Women
Well
Below
Below
Age
Average Average
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
2. Back Scratch (see text for example p152) Left: ______________(+ or -)
Right: ______________(+ or -)
a. Procedures
i. 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
downwards.
ii. 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.
iii. Direct the subject so that the fingers are aligned, and measure the
distance between the tips of the middle fingers.
iv. 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).
v. Record the best score to the nearest centimeter or 1/2 inch.
vi. 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
High Performance
Zone
Good Fitness Zone
Marginal Zone
Low Zone
Women
Right Up
7+
Left Up
7+
Right Up
8+
Left Up
8+
6
4–5
>40
43
40
<43 <40 50-59 >37
37
<37 60-69 >27
27
<27 70-79 >15
15
<15 >80
>6
6
<6 Age Above average Average Below Average 18-39 40-49 >9
>7
9
7
<9 <7 50-59 >5
5
<5 60-69 >3
3
<3 70-79 >2
2
<2 >80
>1
1
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