Lisa Telly

Unit 6 Assignment

Part I

Justin is a 13 year old boy who has performed the President’s Council on Physical Fitness and

Sports (PCPFS). He does the (PCPFS) at school each semester. His results are as follows:

For the aerobic portion Justin did the 1 mile run

For the muscular strength/endurance Justin did push-ups, pull-ups, and sit-ups

For the flexibility portion Justin did the sit & reach

For the body composition portion Justin did the BMI and skin fold of the triceps and calf

The Jog or run test is a test in where an individual jogs or runs as fast as they can in 12-15

minutes of time or 1.5 miles. This particular test depends on the relationship with running

velocity and the oxygen uptake needed to run at that pace/velocity. The test is performed for 12-

15 minutes because the test has to be long enough to deplete an aerobic energy contribution.

Then VO2 of the running speed can be calculated. The purpose of the jog/run test is that it

measures aerobic endurance fitness.

In the push-up test an individual will either do regular push-ups with hands and toes touching the

floor or modified push-ups with hands and knees touching the floor. In the modified push-up legs

are together, lower legs in contact with the mat, ankles plantar flexed, straight back, head up,

hands shoulder-width apart. Start in up position, hands shoulder width apart, back straight, head

up, with toes being used as the pivotal point. The individual will lower their body till chin makes

contact with the mat with straight back at all times, then must raise up till they are in a straight-
arm position without rest. The test starts when the individual is ready and ends when there is

forcible strain or they are not able to keep proper form for 2 repetitions in a row. The purpose of

the push-up test is that it helps to measure muscular endurance of the upper body muscles.

In the pull-up test a horizontal bar is used that is at a height that lets the individual be able to

hang with arms completely extended with feet not touching floor. The individual then uses his or

her arms to pull the body up until chin is over the bar and then lowers into hanging position

again.

In the sit-up test an individual will lay onto the floor with knees flexed, arms crossed over chest,

and a partner anchoring feet steady to the ground. The individual will then curl up their entire

back off of the floor to a sitting position and then lower back to the floor, as many times as

possible in 1 minutes time. The purpose of the sit-up test is that it helps to measure abdominal

muscle endurance.

The sit and reach test is for flexibility, the individual should stretch and warm up before

performing the sit and reach test. The test should be done with no shoes on as they sit on a flat

surface, legs out in front of their body, with toes up and feet 12 inches apart. One hand should be

on top of the other while slowly reaching forward until they have reached as far as they can.

Then a measure of how far they reached is done 3 times with a few seconds of rest in between.

The best measurement is then recorded. To perform the sit and reach test you put a ruler or

yardstick on the floor and put a piece of masking tape over the 15 inch mark at the right angle to

the ruler or yardstick. Then the individual that is being tested sits down with the heels of their

feet at the 14 inch mark at the beginning of the stretch because legs move forward during the

stretch. Exhaling when stretching forward and inhaling while going back to the beginning
position. The Purpose of the sit and reach test shows the flexibility of the lower back, hips and

hamstrings.

The BMI is when your weight in pounds is multiplied by 703 and divided by height in inches

squared. The purpose of BMI testing is to see what your body fat is.

In the skin folds test fingers are facing perpendicular about 1cm from site that is to be measured.

Skin fold is pinched lightly but firmly between the thumb and the first two fingers lifting away

from other tissues. The jaws of the caliper is placed perpendicular to the skin fold and measured.

The caliper jaws need to be at the halfway point, reading the measurement after caliper jaws are

in contact with the skin 1-2 seconds. Taking measurements twice or even three times after 15

seconds time. Calculations are then done after all measurements are completed. The purpose of

the skin fold test is that it estimates % body fat.

Part 2-

Justin seems to have one physical issue, his BMI is 30 which puts him at a grade 1

obesity. He is slower and weaker than most of the students on his football team, but even though

he is not as strong or fast as his other teammates he should be fine to participate in the fitness

test. If needed a modification the fitness professional can implement is to progress Justin slowly

so that he builds up his testing levels and scores. Justin has several challenges that might prevent

him from performing his fitness test. Justin has had trouble with his studies so he spends a lot of

time with a tutor for his homework so scheduling a time for the fitness test might be challenging.

Another challenge he has is that his parents do not encourage him or his two obese brothers to

too get outside and play with friends. His parents do not encourage a healthy lifestyle so they

might not sign the consent for Justin to participate in the fitness testing.
 Justin is in the children and adolescents and obese cohorts, and there are some general

safety precautions/instructions to consider. In children and adolescents it is very important to

make them feel good about exercise and not categorize their effort for example (poor, below

average), also making sure that the tests are looked at as a challenge, and something fun.

Children and adolescents be encouraged, safety needs to be a factor in everything that is done,

and show genuine interest. Also the weather needs to be taken into consideration because

extreme conditions are especially not good for children and adolescents. They are not little adults

and their bodies cannot handle extremes as adults would. Obese children need to be allowed to

exercise at their own pace and build up their endurance. Both children and adolescents who are

obese are more likely to be obese adults, so it is important to get them moving (CDC, 2015). It is

important to always make sure children and adolescents are well hydrated, have sunscreen and

are watched over to make sure they are ok.

Part 3-

For the fitness assessments Justin took the 1 mile run for the aerobic portion of his test

which he completed in 12:39 which put him at below 50th percentile. For the muscular

strength/endurance test he did 9 push-ups, 0 pull-ups and 15 sit ups which for all of them he was

below the 50th percentile. For the flexibility portion he did the sit and reach test in which he

reached to 14 putting him in the below 50th percentile. For the body composition portion he had

his BMI done which was 30 which puts him in grade 1 obesity and skin folds of two areas

(triceps-17 and calf-15) with 24.5% fat, 135 lbs. LBW, and 44 lbs. fat weight which puts him in

the moderately high rating.

Justin needs to improve on all areas of his fitness assessments. In identifying a goal for

aerobic activity he could start out with something as simple as brisk walking or swimming and
progress to running and I would also encourage him to get his brothers out as well and they could

all be active together playing football or just running around as kids do and when his endurance

was up so that he could raise his CRF and improve his time on his next 1 mile run. For muscle

strength/endurance Justin can do it 3 times a week as part of his 60 minutes per day. I would

encourage him and his brothers to do muscle strengthening 3 days per week, such as push-ups,

pull-ups, sit-ups, and light weights as part of a structured plan with the football team practice in

the summer before school starts this will build up his muscular strength and endurance by next

fitness assessment. For the flexibility portion Justin could do stretches, or some yoga moves as

part of his 60 minutes plus daily as this will greatly help him to get more flexible. For the body

composition Justin should focus on healthy eating along with his daily exercise to burn away the

fat and gain muscle to lower his BMI and skinfold measurements. As for the exercise I would tell

him to stay at moderate-intensity and when he feels capable to bump up the intensity to vigorous-

intensity for at least 3 days of the week. I would also encourage healthy eating and educate him

and his brothers about it. By encouraging his interest in his healthy cooking with him being able

to plan, and prepare healthy meals for him and his family.
Sally is a 65 year old woman who has performed a fitness test for older adults. Her results are as

follows:

For the aerobic portion of the Sally did the Rockport walk test (1 mile).

For the muscular strength/endurance portion Sally did the chair stand test and the arm curl tests.

For the flexibility portion Sally did the chair sit and reach test.

For the body composition Sally did the BMI

The Rockport mile walk test is a mile walking test to foresee CRF. It is for different ages and

fitness levels. During the test an individual will walk as fast as possible on a measured track, at

the end heart rate is taken and VO2 max is calculated. The purpose of the mile walk test is to see

the hearts capacity to transport oxygen and also it is a valid predictor of VO2 max.

The chair stand test is for muscular strength and endurance. A chair is placed against a wall, and

the individual sits in the center of the seat. Feet should be shoulder width apart, arms crossed at

the wrists and close to chest. Then from seated position, individual stands all the way up and

then all the way down again. This is performed for 30 seconds counting each up and down as one

stand. The purpose of this test is to assess leg strength and endurance.

The arm curl test is for testing upper body strength. The arm curl test is performed using the

individuals stronger side. The individual sits on a chair, holding the weight in hand using a

suitcase grip with arm in a vertically down position alongside the body so lower arm only moves.

The arm is then curled up in full range of motion, gradually turning the palm up (flexion with

supination). Then gradually returning arm to starting position. Arm needs to be completely bent
at elbow. This is done for 30 seconds, counting the total amount of arm curls. The purpose of this

test is that it measures upper body strength and endurance.

The chair sit and reach test is for flexibility, the individual should sit in a chair that is placed

against a wall, with one foot flat on the floor and the other leg straight forward, knee straight,

heel on floor, ankle bent at a 90 degree angle. Then with hands on top of each other middle

fingers even. The individual inhales then exhale as they reach to toes bending at hip with back

straight and head up. Holding for 2 seconds, then distance is measured between tip of fingertips

and toes. Fingertips touching toe is zero, but if they cannot touch toe it is a negative score and

overlapping the toe is a positive score. Two attempts are performed with the best one used. The

purpose of this test is that it measures lower body flexibility.

The BMI is when your weight in pounds is multiplied by 703 and divided by height in inches

squared. The purpose of BMI testing is to see what your body fat is.

Part II

Sally has several issues/challenges, she is 65 an older adult that is considered young old

age, she is obese, she has type 2 diabetes with sugar levels that are not well controlled, her BP

was elevated at 130/85 and she is taking the medication Metformin for her diabetes. Sally works

a full time job as an administrative assistant and a part time job (15-20) hours a week mostly late

shifts and weekends. Her husband is disabled and she is the primary caregiver for her nine year

old grandson. She says she has very little time left to get physical activity and exercise in. Even

with all of these issues and challenges Sally can still find the time to work out. Where there is a

will there is a way.

Some precautions/instructions to consider for Sally would be to wears sunscreen, is hydrated,

proper exercises are used so that she does not lose balance and fall. Obese adults need to be

allowed to progress at their own pace and build up their endurance over time. Sally’s diabetes

should also be taken into consideration when exercising as well as her diabetes medication. Type

2 diabetes is distinguished by insulin resistance which is a condition in which the body’s insulin

receptors do not react normally to insulin (Howley & Thompson, 2012). Also the weather needs

to be considered because extremes are not good for the older adult.

Part 3-

For the fitness assessments Sally took the Rockport walk test (1 mile) which she

completed in 21:30 which puts her in the poor category for her age. For the muscular

strength/endurance Sally did the chair stand test in which she did 9 reps putting her in the below

average category. She also did the arm curl test doing 13 which places her in the average

category. For the flexibility portion Sally did the chair sit and reach where she reached to 1 inch

putting her in the average category. Finally for the body composition Sally did BMI which was

33.1 putting her in the obese category.

Sally could stand to improve on all areas of her fitness assessment but especially certain

areas like the Rockport 1 mile walk, and the chair stand test. In identifying a goal for aerobic

activity Sally could get in her recommended physical activity and exercise per the Physical

Activity Guidelines for Americans. At her part time job she is getting roughly 15-20 hours per

week of activity, and not strength training. She can get in her recommended amount by just

adding on to her already 90 to 120 minutes she is already getting of activity and add two 30
minute walks on weeks when she has already had 90 minutes of activity from work or one 30

minute walks on weeks when she has already had 120 minutes of activity from work. This will

help build up her CRF and endurance for the next fitness test Then she can do muscle

strengthening 2 day or more a week with resistance bands or dumbbells also practicing her chair

stand and arm curls to improve her reps and strengthen her muscles. Also for flexibility since she

liked dance when she was younger she could invest in Zumba CD workouts and her and her

grandson could do it together as a fun physical activity, also the music would liven up the house

for her disabled husband to enjoy. Afterwards she could just take a quick shower since she does

not like to be sweaty. For her BMI her goal should be to continue doing her exercises and eat

healthy, it will definitely improve by next fitness test in that area.

Jennifer is a 35 year old woman who took a free fitness assessment at a local gym. Her results

are as follows:

For the aerobic portion Jennifer did the 12 minute run test

For the muscular strength/endurance portion Jennifer did the curl-ups test the YMCA bench

press test.

For the flexibility portion Jennifer did the sit and reach test

For the body composition portion Jennifer did the skin fold measurements of the triceps,

suprailliac and thigh

The Jog or run test is a test in where an individual jogs or runs as fast as they can in 12-15

minutes of time or 1.5 miles. This particular test depends on the relationship with running

velocity and the oxygen uptake needed to run at that pace/velocity. The test is performed for 12-

15 minutes because the test has to be long enough to deplete an aerobic energy contribution.

Then VO2 of the running speed can be calculated. The purpose of the jog/run test is that it

measures aerobic endurance fitness.

In the curl-up test an Individual will be on a mat in a supine position with knees at 90%, arms at

the sides, tips of fingers will be in contact with a piece of masking tape. With a second piece of

masking tape 10 cm away from the initial one. Then the individual with arms along the floor as

they do the curl- up and will do slow, controlled curl-ups while lifting the shoulder blades off the

mat. The trunk should make a 30% angle with the mat, then bring down the back to the flat
position before curling up again. The individual should do as many curl-ups as they can without

resting, up to 25 maximum. The purpose of the curl-up test is that it helps measure abdominal

muscle endurance.

The YMCA bench press test is an alternative to the push-up and curl-up test. A fitness professor

conforms resistance training equipment for measuring muscular endurance by choosing a proper

submaximal level of resistance and counting the number of repetitions or the time of static

contraction before fatigue sets in. Men use 80- pound straight barbell and women use a 35-pound

one. A metronome is set to 60 beats per minute. The individual starts with bar in down position

contracting the chest, elbows flexed and hands shoulder width apart. When elbows fully extend 1

repetition is counted. Then the barbell is lowered to chest again. The individual should do up

down movements in time with the beat. The total amount of repetitions done in good form are

counted. The purpose of this test is to test muscular endurance of the upper body.

The sit and reach test is for flexibility, the individual should stretch and warm up before

performing the sit and reach test. The test should be done with no shoes on as they sit on a flat

surface, legs out in front of their body, with toes up and feet 12 inches apart. One hand should be

on top of the other while slowly reaching forward until they have reached as far as they can.

Then a measure of how far they reached is done 3 times with a few seconds of rest in between.

The best measurement is then recorded. To perform the sit and reach test you put a ruler or

yardstick on the floor and put a piece of masking tape over the 15 inch mark at the right angle to

the ruler or yardstick. Then the individual that is being tested sits down with the heels of their

feet at the 14 inch mark at the beginning of the stretch because legs move forward during the

stretch. Exhaling when stretching forward and inhaling while going back to the beginning
position. The Purpose of the sit and reach test shows the flexibility of the lower back, hips and

hamstrings.

In the skin folds test fingers are facing perpendicular about 1cm from site that is to be measured.

Skin fold is pinched lightly but firmly between the thumb and the first two fingers lifting away

from other tissues. The jaws of the caliper is placed perpendicular to the skin fold and measured.

The caliper jaws need to be at the halfway point, reading the measurement after caliper jaws are

in contact with the skin 1-2 seconds. Taking measurements twice or even three times after 15

seconds time. Calculations are then done after all measurements are completed. The purpose of

the skin fold test is that it estimates % body fat.

2-

Jennifer has many issue/challenges, she has high blood pressure and is taking blood

pressure medication. She was able to complete all of the fitness test without any modifications.

She is an extremely busy woman, she is a single mom, an office manager who sits for 8 hours a

day, maintains a household with shopping, cleaning and preparing meals, she also has limited

finances.

Jennifer is in the adult cohort and she has high blood pressure, and her body composition

is over fat. When conducting a fitness test on an individual that has high blood pressure and is

taking blood pressure medication it is important to make sure the individual has cleared it with

her doctor and in this case Jennifer has. Losing weight is one of the best lifestyle changes for

lowering blood pressure and losing just 10 lbs. can help reduce blood pressure (Mayo Clinic,

2011). For body composition she has skin fold measurements of 101 mm making her over fat

and she needs to progress with physical activity and exercise at her own pace for her safety and
to prevent injury. Also proper hydration and sunscreen are needed if fitness tests are performed

outdoors.

Part 3-

For the fitness assessments and she could improve on certain areas like her aerobic and

muscle strength/endurance. Jennifer took the 12 minute run test for the aerobic portion in which

she did 1.2 miles which gave her a borderline rating. For the muscular strength/endurance

portion of the test Jennifer did the curl ups test doing 20 giving her a marginal rating. She also

did the YMCA bench press test with 16 reps giving her an average rating. For flexibility she did

the sit and reach test at 14 inches giving her a good rating. Finally for body composition Jennifer

had skin fold measurements of the triceps, suprailliac and thigh which equaled 101mm which

makes her over fat.

Yes, she is a very busy woman, single mom with limited finances, but there are also a lot

of busy single moms with limited finances who find the time to still be active in their lives. For

an aerobic goal there are a couple of options for Jennifer such as to wake up earlier and get in a

30 minute walk 5 days a week since she loves walking. This would start her day off right and

energize her. She could also get in a 30 minute walk 5 days a week with her kids after dinner,

and on the weekends plan fun activities such as going to the park, and play around with the kids,

taking whatever you might have at home say a soccer ball, jump rope, or just run around and

play on the monkey bars, adults can do that too! This would improve her CRF and her endurance

so that future fitness test would get better times and scores and percentiles. For her flexibility

goal she could get a fun dance exercise CD routine such as country heat to do with her kids. Also

2 days a week Jennifer can do a simple resistance band muscle strengthening or dumbbell routine

at home also incorporating curl-ups and push-ups to build up strength and endurance. For body
composition Jennifer can prepare healthy meals for her and her children and continue with her

physical activity and exercise plan.

Carl is a 21 year old junior in college and he underwent fitness testing when he became a

member of his campus recreation center. Here are his results:

For the aerobic portion Carl did the 12 minute run test

For the muscular strength/endurance portion Carl did YMCA bench press test

For the flexibility portion Carl did the sit and reach test

For the body composition portion Carl did skin folds of the triceps, pectoral, midaxilla,

subscapula, abdomen, suprailliac, and quads.

The Jog or run test is a test in where an individual jogs or runs as fast as they can in 12-15

minutes of time or 1.5 miles. This particular test depends on the relationship with running

velocity and the oxygen uptake needed to run at that pace/velocity. The test is performed for 12-

15 minutes because the test has to be long enough to deplete an aerobic energy contribution.

Then VO2 of the running speed can be calculated. The purpose of the jog/run test is that it

measures aerobic endurance fitness.

The YMCA bench press test is an alternative to the push-up and curl-up test. A fitness professor

conforms resistance training equipment for measuring muscular endurance by choosing a proper

submaximal level of resistance and counting the number of repetitions or the time of static

contraction before fatigue sets in. Men use 80- pound straight barbell and women use a 35-pound

one. A metronome is set to 60 beats per minute. The individual starts with bar in down position

contracting the chest, elbows flexed and hands shoulder width apart. When elbows fully extend 1

repetition is counted. Then the barbell is lowered to chest again. The individual should do up
down movements in time with the beat. The total amount of repetitions done in good form are

counted. The purpose of this test is to test muscular endurance of the upper body.

The sit and reach test is for flexibility, the individual should stretch and warm up before

performing the sit and reach test. The test should be done with no shoes on as they sit on a flat

surface, legs out in front of their body, with toes up and feet 12 inches apart. One hand should be

on top of the other while slowly reaching forward until they have reached as far as they can.

Then a measure of how far they reached is done 3 times with a few seconds of rest in between.

The best measurement is then recorded. To perform the sit and reach test you put a ruler or

yardstick on the floor and put a piece of masking tape over the 15 inch mark at the right angle to

the ruler or yardstick. Then the individual that is being tested sits down with the heels of their

feet at the 14 inch mark at the beginning of the stretch because legs move forward during the

stretch. Exhaling when stretching forward and inhaling while going back to the beginning

position. The Purpose of the sit and reach test shows the flexibility of the lower back, hips and

hamstrings.

In the skin folds test fingers are facing perpendicular about 1cm from site that is to be measured.

Skin fold is pinched lightly but firmly between the thumb and the first two fingers lifting away

from other tissues. The jaws of the caliper is placed perpendicular to the skin fold and measured.

The caliper jaws need to be at the halfway point, reading the measurement after caliper jaws are

in contact with the skin 1-2 seconds. Taking measurements twice or even three times after 15

seconds time. Calculations are then done after all measurements are completed. The purpose of

the skin fold test is that it estimates % body fat.

2-

Carl’s issues/challenges are ones that deal with how he feels about the state of his health.

He is not very worried about his health, he feels he can make changes anytime he wishes. He

also feels that the rec center that he has a membership to is across campus so he only goes on the

weekends. He has EIA exercise induced asthma and takes an albuterol inhaler, which is the only

modification he made taking his medication 10 minutes before his physical activity and exercise.

Carl’s issues/challenges are important for him to face. Even though he is 21 years old he still

needs to worry about his health because he has exercise induced induced asthma for which he

takes an albuterol inhaler and both of his parents are overweight. As for the rec center being

across campus and being to far to go he should really just say I need to go, it really is not that far

of a walk for my health. He needs to make himself a priority.

Carl is in the adult cohort and he has respiratory condition of EIA in which he takes an

albuterol inhaler. In conducting a fitness test on Carl, the fitness professional needs to make sure

Carl takes his inhaler 10 minutes before testing begins and also monitor him carefully. If possible

have him work out in a moist and warm facility if possible to help alleviate his symptoms. Also

as for all individual it is important to stretch, stay hydrated and use sunscreen if outdoors.

Part 3-

For the fitness assessments Carl took for the aerobic portion he did the 12 minute run test

doing 1.75 miles which gave him a test rating of fair. For the muscular strength/endurance tests

he did the YMCA bench press test doing 15 reps for a rating of fair. For the flexibility portion he

did the sit and reach and reached to 15 inches giving him a rating of average. Finally for the body

composition he did the skin folds test of the triceps at 15, pectoral at 12, midaxilla at 15,
subscapula at 18, abdomen at 25, suprailliac at 20, and quads at 22 giving him a lean weight of

149 lbs., fat weight of 30.9 lbs., 17% BF giving him an average rating.

A goal for improvement for carl for the aerobic portion should be to not be so sedentary

during the week, and spread out his activities throughout the days. He should really try to get out

and enjoy the outdoors instead of gaming, and spending lots of time on the computer. For his

muscle strength/endurance goal he could also speak with a trainer about getting a specific plan or

program of exercise and physical fitness including a muscle strength/ endurance weight routine

that he can perform 2 days per week even practicing the YMCA bench press test to improve

upon along with his regular physical activity. For his flexibility portion goal Carl could do

stretches, yoga or taekwondo to improve. Finaly for body composition Justin can make the goal

to eat healthier cutting out processed foods, and alcohol along with his physical activity and

exercise will drop his body composition. When he does perform physical activity and exercise

he should make sure to take his albuterol 10 minutes before exercise to not let his exercise

induced asthma flare up. A bronchodilator can be taken 10-15 minutes before beginning

exercise. It will stop symptoms up to four hours (Asthma and Allergy Foundation of America,

2015). He should try to get a good amount of sleep each day because it is very important for

health. Also it would be good for him to get a good book on nutrition and educate himself about

the importance of it and how it affects

References:

Asthma and Allergy Foundation of America. (2015). Exercise-Induced Bronchoconstriction.

Retrieved from http://www.aafa.org/page/exercise-induced-asthma.aspx

Childhood Obesity Facts. (2015). Retrieved from

https://www.cdc.gov/healthyschools/obesity/facts.htm

High blood pressure (hypertension). (2011). Retrieved from http://www.mayoclinic.org/diseases-

conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20046974

Howley, E., & Thompson, D. (2016). Fitness Professionals Handbook, Edition 6.