"Doen- by die huis opdrag" / "Do at home" assignment Test date:

Name: Surname:
Age: Gender:
Resting HR: Resting BP:
Maximal HR: = 207 – (0.7 x age) Target HR: = HRrest + 0.7* (HRmax – HRrest)
= 207 – (0.7 x ___) = _____ + 0.7 (_____ - _____)
= 207 – (_______) = _____ + 0.7 (____________)
= _____________ = __________
* = if intensity level is set at 70% of HR max

Stage Work- Measurements Include angina, dyspnoea & claudication scale here

load HR BP RPE Notes

Warm-up (1 min) – only with Stress ECG
SBP
0:45 s

2:45 s (Quickly write it down)

2:00 – 2:30 (should not take

1 _____
1:45 s

longer)

DBP

W
2:30

Load next stage

SBP
3:45 s

5:45 s (Quickly write it down)

5:00 – 5:30 (should not take

2 _____
4:45 s

longer)

DBP

W
5:30

Load next stage

SBP
6:45 s

8:45 s (Quickly write it down)

8:00 – 8:30 (should not take

3 _____
7:45 s

longer)

DBP

W
8:30

Load next stage

SBP
9:45 s

11:45 s (Quickly write it down)

11:00 – 11:30 (should not take

4 _____
10:45

longer)
s

DBP

W
11:30

Decrease load
NA
R
______min

______min

_____
1 min
W Last 30 s of stage
First 30 s of stage

NA
R
______min

______min

_____ 8
3 min
W Last 30 s of stage
First 30 s of stage

NA
R
______min

______min

_____
5 min
W Last 30 s of stage
First 30 s of stage
Directions HR HR

1. Plot the HR versus the

200 200
workloads (kg/m/min)
190 190
2. Determine participant’s
HRmax and draw a line 180 180

across the graph at this

170 170
value
3. Draw a line through 160 160

points (or best fit) and

150 150
extend to HRmax line
140 140
4. Drop a line from this
point to the baseline and 130 130

read the predicted max

120 120
workload and O2 uptake
110 110

100 100

90 90

80 80

Workload (Watt) 25 50 75 100 125 150 175 200 225 250 275 300 325 350

Workload (kg.m/min) 150 300 450 600 750 900 1050 1200 1350 1500 1650 180 1950 2100

Max O2 uptake (L/min) 0.6 0.9 1.2 1.5 1.8 2.1 2.4 2.8 3.2 3.5 3.8 4.2 4.6 5.0

Energy expenditure (kcal/min) 3.0 4.5 6.0 7.5 9.0 10.5 12.0 14.0 16.0 17.5 19.0 21.0 23.0 25.0

Approximate Met level (for 60 kg) 3.3 4.7 6.0 7.3 8.7 10.0 11.3 12.7 14.0 15.3 16.7 18.0 19.3 20.7

Approximate Met level (for 80 kg) 3.0 4.0 5.0 6.0 7.0 8.0 9.0 10.0 11.0 12.0 13.0 14.0 15.0 16.0

Determination of estimated VO2max = [(1.8 x Workload in kg.m/min) / (Body weight in kg)] + 7

= [(1.8 x __________________) / (______________)] + 7

Estimated VO2max =
= [(______________________) / (______________)] + 7

= [________________________________________] + 7
_________________ ml/kg.min
 Cardiorespiratory Fitness Classifications (VO2max) by Age and Sex
VO2max (mL O2/kg.min)
MEN
Percentile Classification 20 – 29 30 – 39 40 – 49 50 – 59 60 - 69
95 Superior 66.3 59.8 55.6 50.7 43.0
90 61.8 56.5 52.1 45.6 40.3
85 Excellent 59.3 54.2 49.3 43.2 38.2
80 57.1 51.6 46.7 41.2 36.1
75 55.2 49.2 45.0 39.7 34.5
70 53.7 48.0 43.9 38.2 32.9
Good
65 52.1 46.6 42.1 36.3 31.6
60 50.2 45.2 40.3 35.1 30.5
55 49.0 43.8 38.9 33.8 29.1
50 48.0 42.4 37.8 32.6 28.2
Fair
45 46.5 41.3 36.7 31.6 27.2
40 44.9 39.6 35.7 30.7 26.6
35 43.5 38.5 34.6 29.5 25.7
30 41.9 37.4 33.3 28.4 24.6
Poor
25 40.1 35.9 31.9 27.1 23.7
20 38.1 34.1 30.5 26.1 22.4
15 35.4 32.7 29.0 24.4 21.2
10 Very poor 32.1 30.2 26.8 22.8 19.8
5 29.0 27.2 24.2 20.9 17.4
WOMEN
95 Superior 56.0 45.8 41.7 35.9 29.4
90 51.3 41.4 38.4 32.0 27.0
85 Excellent 48.3 39.3 36.0 30.2 25.6
80 46.5 37.5 34.0 28.6 24.6
75 44.7 36.1 32.4 27.6 23.8
70 43.2 34.6 31.1 26.8 23.1
Good
65 41.6 33.5 30.0 26.0 22.0
60 40.6 32.2 28.7 25.2 21.2
55 38.9 31.2 27.7 24.4 20.5
50 37.6 30.2 26.7 23.4 20.0
Fair
45 35.9 29.3 25.9 22.7 19.6
40 34.6 28.2 24.9 21.8 18.9
35 33.6 27.4 24.1 21.2 18.4
30 32.0 26.4 23.3 20.6 17.9
Poor
25 30.5 25.3 22.1 19.9 17.2
20 28.6 24.1 21.3 19.1 16.5
15 26.2 22.5 20.0 18.3 15.6
10 Very poor 23.9 20.9 18.8 17.3 14.6
5 21.7 19.0 17.0 16.0 13.4
 Determination of resistance and workload based on HR-responses
1st stage 0.5 kg (25 W)
HR-response from 1st stage HR < 80 HR = 80 – 89 HR = 90 – 100 HR > 100
2nd stage 2.5 kg (125 W) 2.0 kg (100 W) 1.5 kg (75 W) 1 kg (50 W)
3rd stage 3 kg (150 W) 2.5 kg (125 W) 2.0 kg (100 W) 1.5 kg (75 W)
4th stage 3.5 kg (175 W) 3 kg (150 W) 2.5 kg (125 W) 2.0 kg (100 W)

15 sec HR measurement converted to beats/min RPE = Rate of Perceived Exertion

Beats per 15 seconds Beats per minute The Borg Rating of Perceived Exertion Scale
14 56 Scale Explanation
15 60 6 No exertion at all
16 64 7 Extremely light
17 68 8
18 72 9 Very light
19 76 10
20 80 11 Light
21 84 12
22 88 13 Somewhat hard
23 92 14
24 96 15 Hard (heavy)
25 100 16
26 104 17 Very hard
27 108 18
28 112 19 Extremely hard
29 116 20 Maximal exertion
30 120
31 124 Angina-Scale
32 128 Scale Explanation
33 132 1 Small, barely perceptible
34 136 2 Moderate, uncomfortable
35 140 3 Moderate – severe, very uncomfortable
36 144 4 Very serious – most intense pain ever
37 148
38 152 Dyspnoea-Scale
39 156 Scale Explanation
40 160 1 Light, hardly perceptible
41 164 2 Moderately uncomfortable
42 168 3 Moderate – severe, very uncomfortable
43 172 4 Very serious – most dyspnoea ever
44 176
45 180 Claudication-Scale
Scale Explanation
Blood Pressure Classification for Adults 1 No pain
Classification SBP (mm Hg) DBP (mm Hg) 2 Initiation of claudication
Normal < 120 < 80 3 Slight
Elevated 120 – 129 < 80 4 Moderate
Hypertension Stage 1 130 – 139 80 – 89 5 Severe pain
Hypertension Stage 2 ≥ 140 ≥ 90
 Anthropometric results
Height (m): Weight: BMI (kg/m2):
Waist circumference (cm): Hip circumference Waist-to-Hip ratio:
(cm):
Skinfolds
Meas. 1 Meas. 2 Average Meas. 1 Meas. 2 Average
Triceps Abdominal
Biceps Mid-axillary
Subscapular Pectoralis
Ilio-cristal Mid thigh
Supra-spinal Med calve
Sum of skinfolds (Seven-site formula) = Pectoralis + Midaxillary + Triceps + Subscapular + Abdomen + Suprailiac + Thigh
(Ʃ skinfolds) = ________ + _________ + ______ + _________ + _________ + ________ + ________
= __________________
Body density = 1.112 – 0.00043499 (Ʃ skinfolds) + 0.00000055 (Ʃ skinfolds)2 – 0.00028826 (age)
(♂) = 1.112 – 0.00043499 (_________) + 0.00000055 (________)2 – 0.00028826 (______)
Body density (♂) =
= 1.112 – ____________________ + 0.00000055 (________) – __________________
= 1.112 – ____________________ + ___________________ – __________________
_______________
= ___________________________________________________________________
Body density = 1.097 – 0.00046971 (Ʃ skinfolds) + 0.00000056 (Ʃ skinfolds)2 – 0.00012828 (age)
(♀) = 1.097 – 0.00046971 (_________) + 0.00000056 (________)2 – 0.00012828 (______)
Body density (♀) =
= 1.097 – ____________________ + 0.00000056 (________) – __________________
_______________
= 1.097 – ____________________ + ___________________ – __________________
= ___________________________________________________________________
Population-specific formulas for conversion of body density to percent body fat
Population Age Gender % Body fat % Fat free Body Density
African American 9 - 17 ♀ (5.24 / Body Density) – 4.82 1.088

19 – 45 ♂ (4.86 / Body Density) – 4.39 1.106

24 – 89 ♀ (4.85 / Body Density) – 4.39 1.106

American Indian 18 – 62 ♂ (4.97 / Body Density) – 4.52 1.099

18 - 60 ♀ (4.81 / Body Density) – 4.34 1.108

Asian Japanese Native 18 – 48 ♂ (4.97 / Body Density) – 4.52 1.099

♀ (4.76 / Body Density) – 4.28 1.111

ETHNICITY

61 – 78 ♂ (4.87 / Body Density) – 4.41 1.105

♀ (4.95 / Body Density) – 4.50 1.100

Singaporean (Chinese, Indian, Malay) ♂ (4.94 / Body Density) – 4.48 1.102

♀ (4.84 / Body Density) – 4.37 1.107

Caucasian 8 – 12 ♂ (5.27 / Body Density) – 4.85 1.086

♀ (5.27 / Body Density) – 4.85 1.086

13 – 17 ♂ (5.12 / Body Density) – 4.69 1.092

♀ (5.19 / Body Density) – 4.76 1.090

18 – 59 ♂ (4.95 / Body Density) – 4.50 1.100

 ♀ (4.96 / Body Density) – 4.51 1.101

60 - 90 ♂ (4.97 / Body Density) – 4.52 1.099

♀ (5.02 / Body Density) – 4.57 1.098

Hispanic ♂ NA NA

20 - 40 ♀ (4.87 / Body Density) – 4.41 1.105

Resistance trained 24 ± 4 ♂ (5.21 / Body Density) – 4.78 1.089

35 ± 6 ♀ (4.97 / Body Density) – 4.52 1.099

♂
ATHLETES

Endurance trained 21 ± 2 (5.03 / Body Density) – 4.59 1.097

21 ± 4 ♀ (4.95 / Body Density) – 4.50 1.100

All sports 18 - 22 ♂ (5.12 / Body Density) – 4.68 1.093

18 - 22 ♀ (4.97 / Body Density) – 4.52 1.099

Anorexia nervosa (4.96 / Body Density) – 4.51 1.101

Cirrhosis
CLINICAL POPULATIONS

Childs A (5.33 / Body Density) – 4.91 1.084

Childs B (5.48 / Body Density) – 5.08 1.078
Childs C (5.69 / Body Density) – 5.32 1.070
Obesity 17 – 62 ♀ (4.95 / Body Density) – 4.50 1.100
Spinal cord Injury (parplegic/quadriplegic) 18 – 73 ♂ (4.67 / Body Density) – 4.18 1.116

18 - 73 ♀ (4.70 / Body Density) – 4.22 1.114

Calculations

Fat percentage =
_______________

Remember to multiply your answer by 100 to get percentage.

BMI Classification Waist Circumference Risk Criteria

Classification BMI (kg/m2) Risk category ♀ (cm) ♂ (cm)
Underweight < 18.5 Very low < 70 < 80
Normal 18.5 – 24.9 Low 70 - 89 80 – 99
Overweight 25.0 – 29.9 High 90 – 110 100 – 120
Obesity Class I 30.0 – 34.9 Very high > 110 > 120
Obesity Class II 45.0 – 39.9
Obesity Class III ≥ 49,9
 Fitness Categories for % Body Fat for Men by Age (♂)
% 20 – 29 30 – 39 40 – 49 50 – 59 60 – 69 70 - 79
99 Very lean 4.2 7.3 9.5 11.0 11.9 13.6
95 6.4 10.3 12.9 14.8 16.2 15.5
90 Excellent 7.9 12.4 15.0 17.0 18.1 17.5
85 9.1 13.7 16.4 18.3 19.2 19.0
80 10.5 14.9 17.5 19.4 20.2 20.1
75 Good 11.5 15.9 18.5 20.2 21.0 21.0
70 12.6 16.8 19.3 21.0 21.7 21.6
65 13.8 17.7 20.1 21.7 22.4 22.3
60 14.8 18.4 20.8 22.3 23.0 22.9
55 Fair 15.8 19.2 21.4 23.0 23.6 23.7
50 16.6 20.0 22.1 23.6 24.2 24.1
45 17.5 20.7 22.8 24.2 24.9 24.7
40 18.6 21.6 23.5 24.9 25.6 25.3
35 Poor 19.7 22.4 24.2 25.6 26.4 25.8
30 20.7 23.2 24.9 26.3 27.0 26.5
25 22.0 24.1 25.7 27.1 27.9 27.1
20 23.3 25.1 26.6 28.1 28.8 28.4
15 Very poor 24.9 26.4 27.8 29.2 29.8 29.4
10 26.6 27.8 29.2 30.6 31.2 30.7
5 29.2 30.2 31.3 32.7 33.3 32.9
1 33.4 34.4 35.2 36.4 36.8 37.2

Fitness Categories for % Body Fat for Women by Age (♀)

% 20 – 29 30 – 39 40 – 49 50 – 59 60 – 69 70 - 79
99 Very lean 11.4 11.2 12.1 13.9 13.9 11.7
95 14.0 13.9 15.2 16.9 17.7 16.4
90 Excellent 15.1 15.5 16.8 19.1 20.2 18.3
85 16.1 16.5 18.3 20.8 22.0 21.2
80 Good 16.8 17.5 19.5 22.3 23.3 22.5
75 17.6 18.3 20.6 23.6 24.6 23.7
70 18.4 19.2 21.7 24.8 25.7 24.8
65 19.0 20.1 22.7 25.8 26.7 25.7
60 19.8 21.0 23.7 26.7 27.5 26.6
55 Fair 20.6 22.0 24.6 27.6 28.3 27.6
50 21.5 22.8 25.5 28.4 29.2 28.2
45 22.2 23.7 26.4 29.3 30.1 28.9
40 23.4 24.8 27.5 30.1 30.8 30.5
35 Poor 24.2 25.8 28.4 30.8 31.5 31.0
30 25.5 26.9 29.5 31.8 32.6 31.9
25 26.7 28.1 30.7 32.9 33.3 32.9
20 28.2 29.6 31.9 33.9 34.4 34.0
15 Very poor 30.5 31.5 33.4 35.0 35.6 35.3
10 33.5 33.6 35.1 36.1 36.6 36.4
5 36.6 36.2 37.1 37.6 38.2 38.1
1 38.6 39.0 39.1 39.8 40.3 40.2
 Standardized description of Skinfold Sites and Procedures
Skinfold Site Description
Abdominal  Vertical fold
 2 cm to the right side of the umbilicus
Triceps  Vertical fold
 On the posteior midline of the upper arm
 Half-way between the acromion and olecranon process
 With arm held freely to the side of the body
Biceps  Vertical fold
 On the anterior aspect of the arm over the belly of the biceps muscle
 1 cm above the level used to mark the triceps site
Chest/Pectoral  Diagonal fold
 One-half the distance between the anterior axillary line and the nipple (men)
 Or one-third the distance between the anterior axillary line and the nipple (women)
Medial calf  Vertical fold
 At the maximum circumference of the calf on the midline of its medial border
Midaxillary  Vertical fold
 On the midaxillary line at the level of the xiphoid process of the sternum
Subscapular  Diagonal fold (45-degree angle)
 1-2 cm below the inferior angle of the scapula
Supra-iliac  Diagonal fold
 In line with the natural angle of the iliac crest taken in the anterior axillary line immediately superior to the iliac
crest
Thigh  Vertical fold
 On the anterior midline of the thigh
 Midway between the proximal border of the patella and the inguinal crease (hip)
Procedure
 All measurements should be made on the right side of the body with the subject standing upright
 Caliper should be placed directly on the skin surface, 1 cm away from the thumb and finger, perpendicular to the skinfold, and halway
between the crest and the base of the fold.
 Pinch should be maintained while reading the caliper.
 Wait 1 -2 s before reading caliper.
 Take duplicate measures at each site and retest if duplicate measurements are not within 1 – 2 mm.
 Rotate through measurements sites or allow time for skin to regain normal texture and thickness.
 Muscular fitness & Flexibility
Push-Up (max amount without rest) Sit-and-reach test (cm)

Fitness Categories for the Push-up by Age and Sex

Age (yr)
Category 20 – 29 30 – 39 40 – 49 50 – 59 60 - 69
Sex ♂ ♀ ♂ ♀ ♂ ♀ ♂ ♀ ♂ ♀
Excellent ≥ 36 ≥ 30 ≥ 30 ≥ 27 ≥ 25 ≥ 24 ≥ 21 ≥ 21 ≥ 18 ≥ 17
Very good 29 – 35 21 – 29 22 – 29 20 – 26 17 – 24 15 – 23 13 – 20 11 – 20 11 – 17 12 – 16
Good 22 – 28 15 – 20 17 – 21 13 – 19 13 - 16 11 – 14 10 – 12 7 -10 8 – 10 5 – 11
Fair 17 – 21 10 – 14 12 – 16 8 – 12 10 – 12 5 – 10 7–9 2–6 5–7 2–4
Poor ≤ 16 ≤9 ≤ 11 ≤7 ≤9 ≤4 ≤6 ≤1 ≤4 ≤1
Push-up Test Procedures for Measurement of Muscular Endurance
1. The push-up test is administered with men starting in the standard “down”position (hainds pointing forward and under the shoulder, back straight,
head up, using the toes as the pivotal point and women in the modified “knee push-up” positiion (legs together, lower leg in contact with mat with
ankles plantar-flexed, back straight, hands shoulder width apart, head up, using the knees as pivotal point).
2. The client/patient must raise the body by straightening the elbows and return to the “down”position, until the chin touches the mat. The stomach
should not touch the mat.
3. For both men and women, the subject’s back must be straight at all times, and the subject must push up to a straight arm position.
4. The maximal number of push-ups performed consecutively without rest is counted as the score.
5. The test is stopped when the client strains forcibly or unable to maintain the appropriate technique within two repetitions.

Fitness Categories for Trunk Forward Flexion Test Using a Sit-and-Reach Box by Age and Sex
Age (yr)
Category 20 – 29 30 – 39 40 – 49 50 – 59 60 - 69
Sex ♂ ♀ ♂ ♀ ♂ ♀ ♂ ♀ ♂ ♀
Excellent ≥ 40 ≥ 41 ≥ 38 ≥ 41 ≥ 35 ≥ 38 ≥ 35 ≥ 39 ≥ 33 ≥ 35
Very good 34 – 39 37 – 40 33 – 37 36 – 40 29 – 34 34 – 37 28 – 34 33 – 38 25 – 32 31 – 34
Good 30 -33 33 – 36 28 – 32 32 – 35 24 – 28 30 -33 24 – 27 30 – 32 20 -24 27 – 30
Fair 25 – 29 28 – 32 23 – 27 27 - 31 18 – 23 25 – 29 16 – 23 25 – 29 15 – 19 23 - 26
Poor ≤ 24 ≤ 27 ≤ 22 ≤ 26 ≤ 17 ≤ 24 ≤ 15 ≤ 24 ≤ 14 ≤ 22
Trunk Forward Flexion (sit-and-Reach) Test Procedures
Pretest: Clients/Patients should perform a short warm-up prior to this test and include some stretches (e.g., modified hurdler’s stretch). It is also
recommended that the participant refrain from fast, jerky movements, which may increase the possibility of an injury. The participant’s shoes should be
removed.
1. The client sits without shoes and the soles of the feet flat against a sit-and-reach box with the zero mark at the 26 cm. Inner edges of the soles should
be 15.2 cm apart.
2. The client should slowly reach forward with both hands as far as possible, holding the position approximately 2 s. Be sure that the participant keeps the
hands parallel and does not lead with one hand, or bounce. Fingertips can be overlapped and should be in contact with the measuring portion or
yardstick of the sit-and-reach box.
3. The score is the most distant point reached with the fingertips. The best of two trials should be recorded. To assist with the best attemnpt, the client
should exhale and drop the head between the arms when reaching. Testers should ensure the knees of the participant stay extended; however, the
participant’s knees should not be pressed down by the test administrator. The client should breathe normally during the test and should not hold his or
her breath at any time.
4. Norms: The “zero”point is at the 26 cm mark (level of plantar level of feet). If participants can’t reach to foot level, subtract amount (cm) exceeded
from 26 cm. If particpant reach further than foot level, sum 23 cm and the amount exceeded.
 PWC Order of Tests
Step Description
1 Greet client/patient
2 Explanation of test which will be performed
3 Informed consent
4 Medical questionnaire (PAR-Q)
5 Resting measurements:
 Heart rate
 Blood pressure
 Glucose (if applicable)
 Cholesterol (if applicable)
 Lung function (if applicable)
6 Body composition:
 Mass
 Length
 Waist circumference
 Hip circumference
 Skinfolds
7 Cardiorespiratory fitness assessment
8 Muscular endurance
9 Flexibility
Order of tests will vary according to individual. Therefore, the order here is merely a recommendation. Additional testing can also be
performed if waranted.