Class time:______________

KN 137 Fitness Workbook

Your Name: ___________________

Class: KN 137 Personal Fitness
Instructor: Steven Lee
INTRODUCTION
Students in KN-137 participate in a variety of fitness assessments at the beginning and
end of the semester. Be sure to fill in all items, questions and tables, paying close
attention to units and instructions given.

Part of the purpose of this workbook is to help you see your progress and helpyou to
establish your own fitness goals.

Your completed workbook is worth a total of 100 points (45 points for pre-assessment,
45 for post-assessment, and 10 points for goal evaluations).

PART 1: FITNESS ASSESSMENTS

Table I. Basic information

Box A. Date
Write the date for each of your assessments

Box B. Age
Your age on the day of each of the assessments. If your age changes from the pre to
the post-assessment, be sure to use your current age in the post-calculations.

Box C. Weight
Your weight in pounds. Use the same scale each time (the one in the weight room).

Box D. Height
Record height in inches. For example: 5 feet 7 inches = 67 inches

Boxes E-H. Anthropometric Measurements

Measure the bicep, waist, abdomen, and thigh, and record the number in inches. The
bicep and thigh are measured on the right side and at the fullest part of the muscle.
Waist measurements are taken at the narrowest part of the torso between the sternum
and belly button, while the abdomen is measured at the umbilicus (belly button).
Sometimes you will see a reduction in body measurements even though your weight
has not changed due to the building of lean body mass.

Box I. Resting Heart Rate (RHR)

Resting heart rate is the number of times your heart beats in one minute at rest.
Measure this by finding your pulse first thing when you get out of bed in the morning.
Count the beats for 30 seconds and multiply by two to find the beats per minute
(BPM). Normal range is 60-90 BPM. RHR can be used as a measure of fitness: a
lower RHR indicates that your heart is working more efficiently. Working out may cause
a lowering of RHR in some individuals.
TABLE I:
Pre-test Post-test

A. Date 24 Jan 2017

B. Age (years) 25

C. Weight (lbs) 71.3kg

D. Height (in) 175cm

E. Bicep (right, in)

F. Waist (in)

G. Abdomen (in)

H. Thigh (right, in)

I. RHR (BPM)

Table II. Basic Fitness Assessments

Box A. Cooper test (12-minute run)

In 1968 Dr. Ken Cooper designed this run/walk test to assess physical fitness levels.
The test includes a 12-minute run/walk to the best of the subjects ability. The distance
covered in twelve minutes is expressed in meters.

Record the distance traveled (in miles) on the indoor running track. For our track, 7.333
laps = 1 mile. So, take the number of laps you run in twelve minutes and divide it by
7.333 to determine your distance in miles.

Box B. Push-Ups
You will perform as many push-ups as possible for one minute. A partner will count the
repetitions. A demonstration of the exercise and criteria to be followed will be provided
in class.

Box C. Sit-Ups
You will perform as many sit-ups as possible for one minute. A partner will count the
repetitions. A demonstration of the exercise and criteria to be followed will be provided
in class.
Box D. Body Weight Squats
You will perform as many squats as possible for one minute. A partner will count the
repetitions. A demonstration of the exercise and criteria to be followed will be provided
in class.

Box E. Front Plank

You will perform a front plank for as long as possible. A demonstration of the exercise
and criteria to be followed will be provided in class.

TABLE II:
Pre-test Post-test

A. Cooper test (laps/miles) 9.5laps

B. Push-Ups (Max reps/min)

C. Sit-Ups (Max reps/min)

D. Squats (Max reps/min)

E. Front Plank (Max time) 130

Table III. Calculations

Boxes A-B. Target Heart Rate Zone

Target Heart Rate Zone (THR) is the range in which your heart should be beating in
order to gain the maximum effects of aerobic exercise. To calculate, you first need to
determine your maximum heart rate (HRmax). Subtract your age from 220 to get this
number and write it in the table (A).

220 your age= maximum heart rate (HRmax)

To find your Target Heart Rate zone, insert the known values of HR max and RHR (from
the basic information section) into the following equations:

(HRmax RHR) x 0.60 + RHR=________(low)

(HRmax RHR) x 0.80 + RHR=________(high)

Your target heart zone is reflected as a range, low-high. For example, if your low value
is 125 and your high value is 168, your zone is (125-168). Write this range in the table
below (B).

Boxes C-D. Body Mass Index

Body Mass Index (BMI) is a proportional measure of your body composition.
 Advantages:
Factors in the clients heightnot just his weight alone
Efficient and economical
Disadvantages:
Does NOT factor in the weight of muscle vs. the weight of fat (ex: a
short body builder could be in excellent health but would appear obese
by this method)
Therefore, this test is somewhat outdated and inaccurate

To calculate your BMI, use the following formula:

BMI = wt (lb) x 705

[Height (in)] 2

To determine your BMI category, use the chart below:

Adults Women Men

Severely underweight < 17.5

Underweight <19.1 <20.7

In normal range 19.1-25.8 20.7-26.4

Marginally overweight 25.8-27.3 26.4-27.8

Overweight 27.3-32.3 27.8-31.1

Very overweight/obese >32.3 >31.1

Boxes E-G. VO2max

VO2 max is the maximum capacity the body can transport and utilize oxygen during
incremental exercise. It is also known as aerobic capacity and reflects the physical
fitness of a person. To calculate, refer back to your Cooper test and convert your
distance into meters.

1 mile = 1609.3 meters. So, multiply your miles by 1609.3 and write your meters in the
table below.

To calculate your VO2max, use the following equation and record in the table below:
VO2 max = distance (m) - 504.9
44.7
You can approximate your fitness level using the chart below:

Normative data for VO2max

 Female (values in ml/kg/min)
Age Very Poor Poor Fair Good Excellent Superior
13-19 <25.0 25.0 - 30.9 31.0 - 34.9 35.0 - 38.9 39.0 - 41.9 >41.9
20-29 <23.6 23.6 - 28.9 29.0 - 32.9 33.0 - 36.9 37.0 - 41.0 >41.0
30-39 <22.8 22.8 - 26.9 27.0 - 31.4 31.5 - 35.6 35.7 - 40.0 >40.0
40-49 <21.0 21.0 - 24.4 24.5 - 28.9 29.0 - 32.8 32.9 - 36.9 >36.9
50-59 <20.2 20.2 - 22.7 22.8 - 26.9 27.0 - 31.4 31.5 - 35.7 >35.7
60+ <17.5 17.5 - 20.1 20.2 - 24.4 24.5 - 30.2 30.3 - 31.4 >31.4

Male (values in ml/kg/min)

Age Very Poor Poor Fair Good Excellent Superior
13-19 <35.0 35.0 - 38.3 38.4 - 45.1 45.2 - 50.9 51.0 - 55.9 >55.9
20-29 <33.0 33.0 - 36.4 36.5 - 42.4 42.5 - 46.4 46.5 - 52.4 >52.4
30-39 <31.5 31.5 - 35.4 35.5 - 40.9 41.0 - 44.9 45.0 - 49.4 >49.4
40-49 <30.2 30.2 - 33.5 33.6 - 38.9 39.0 - 43.7 43.8 - 48.0 >48.0
50-59 <26.1 26.1 - 30.9 31.0 - 35.7 35.8 - 40.9 41.0 - 45.3 >45.3
60+ <20.5 20.5 - 26.0 26.1 - 32.2 32.3 - 36.4 36.5 - 44.2 >44.2
Table Reference: The Physical Fitness Specialist Certification Manual, The Cooper Institute for Aerobics Research, Dallas TX,
revised 1997 printed in Advance Fitness Assessment & Exercise Prescription, 3rd Edition, Vivian H. Heyward, 1998.p48

TABLE III.
Pre-test Post-test

A. HRmax(BPM)

B. Target HR zone (range, low - high)

C. BMI (number from formula)

D. BMI (category from chart)

E. Cooper test (in meters)

F. VO2max (from formula, ml/kg/min)

G. Fitness level (from chart)

PART 2: PERSONAL FITNESS GOALS
Using the information youve gathered during your pre-test assessments, develop three
personal fitness goals. Your goals should be explicit and clear. A goal like get toned is
nice, but you have no defined way to prove that you achieved it. At least one of your
goals should relate to the fitness assessments that we completed in class. Make your
goals SMART:

Specific
Measurable
Attainable
Relevant
Timely

Examples:
BAD GOAL: Lose weight
BAD GOAL: Get toned
GOOD GOAL: Successfully complete a 5K run on March 20, 2011.
GOOD GOAL: Decrease BMI by 3 points by the end of the semester.

Write your three initial goals here:

Todays date:_____________
1.

2.

3.
PART 4: GOALS EVALUATION

Following your post-tests, use the space provided to evaluate whether or not you
achieved your goals. Did you achieve, or partially achieve any of your goals? If yes,
please comment on this and state how you might use that information to shape your
future goals. If not, use the space below to discuss potential reasons why you might not
have achieved your goals and what your future goals might be.

Date:_____________