Lesson 4: Introduction to Physical Fitness Test

Lesson Objectives

At the end of the lesson, the students should be able to:

A. identify one’s readiness in engaging physical activities using the PAR-Q;

B. perform physical activities under physical fitness test; and
C. analyze the importance of physical fitness from making a journal reflection.

Reading I

Physical fitness plays a major role in living a happy, healthy lifestyle. Keeping fit
prevents chronic illnesses such as cardiovascular disease and other minor and major
illness. Being fit also enables you to perform everyday activities with more ease, and it
helps you perform better in your favourite sports or physical activity.

If you haven't been active recently, or are looking to add a new or more intense
exercise to your current routine, the physical activity readiness questionnaire (PAR-Q)
can help you decide if you are ready to exercise safely, or if you might need a trip to your
physician to make sure you don't push beyond your own limit.

The PAR-Q is a simple self-screening tool that can and should be used by anyone
who is planning to start an exercise program and make it stick. It is typically used by fitness
trainers or coaches to determine the safety or possible risk of exercising for an individual
based on their health history, current symptoms, and risk factors. It also can help a trainer
design an ideal exercise prescription for a client.

The PAR-Q was created by the British Columbia Ministry of Health and the
Multidisciplinary Board on Exercise.1 This form has been adopted directly from the
American College of Sports Medicine (ACSM) Standards and Guidelines for Health and
Fitness Facilities.

There are now a variety of PAR-Q questionnaires and other health self-directed
screening assessments in use. But the basic questions from the original questionnaire
haven't changed a great deal.

The questions on the PAR-Q aim to uncover heart, circulatory, balance, medical,
emotional, and joint problems that could make exercise difficult, or even dangerous, for
some people.
All the questions are designed to help uncover any potential health risks associated
with exercise. The most serious potential risk of intense exercise is that of a heart
attack or other sudden cardiac event in someone with undiagnosed heart conditions.

As useful as these questionnaires are, some underlying cardiac issues, particularly

those in young athletes, can only safely be diagnosed by more invasive testing, including
an electrocardiogram (ECG) and an echocardiogram. Still, the simple questionnaire has a
place in screening most adults for obvious exercise safety risks.
 Exercise I: Take the Physical Activity Readiness Questionnaire

Being physically active is very safe for most people. Some people, however,
should check with their doctors before they increase their current level of activity.
The PAR-Q has been designed to identify the small number of adults for whom
physical activity may be inappropriate or those who should have medical advice
concerning the type of activity most suitable for them.

Answer Yes or No

1. Has your doctor ever said that you have a heart condition and that you should only
do physical activity recommended by a doctor?
2. Do you feel pain in your chest when you do physical activity?
3. In the past month, have you had chest pain when you were not doing physical
activity?
4. Do you lose your balance because of dizziness or do you ever lose consciousness?
5. Do you have a bone or joint problem that could be made worse by a change in
your physical activity?
6. Is your doctor currently prescribing drugs (for example, water pills) for your blood
pressure or heart condition?
7. Do you know of any other reason why you should not do physical activity?

If You Answered Yes

If you answered yes to one or more questions, are older than age 40, and have been
inactive or are concerned about your health, consult a physician before taking a fitness
test or substantially increasing your physical activity.

Ask for a medical clearance along with information about specific exercise limitations you
may have. In most cases, you will still be able to do any type of activity you want, as
long as you adhere to some guidelines.
If You Answered No

If you answered no to all the PAR-Q questions, you can be reasonably sure that
you can exercise safely and have a low risk of having any medical complications from
exercise. It is still important to start slowly and increase gradually. It may also be helpful
to have a fitness assessment with a personal trainer or coach in order to determine where
to begin.

Keep in mind that if your health changes so that you then answer "Yes" to any of
the PAR-Q questions, tell your fitness or health professional. You may need to change
your physical activity plan.

Exercise II. Do the following:

Resting Heart Rate: Your resting heart rate is a measure of how hard your heart
is working when you're physically inactive. A lower resting heart rate is typically
an indicator of good cardiovascular fitness. A resting heart rate of 60 to 100 is
normal for adults. You can use a heart rate monitor to assess this or simply take
your pulse. Taking your pulse first thing in the morning is ideal. Attach your PFT
result after this lesson.

HOW TO DO IT: Have a stopwatch or a clock with a second hand nearby. Place your
index and middle fingers on your carotid artery in your neck or on your radial artery on
the inside of your wrist. Count the number of beats in 20 seconds, then multiply that
number by three to find your resting heart rate.

 Sit-and-Reach Test

The sit-and-reach test measures your flexibility, specifically your hamstring flexibility. You
will need a ruler and a step for this test.
HOW TO DO IT: Warm up for this test by going for a quick jog and doing some light
stretching. When you return, take off your shoes and sit down on the floor facing the
bottom step of a stairway with your legs extended out in front of you, feet flexed and
legs slightly apart. Keep your legs straight throughout the exercise.

Place your ruler on the top of the step, extending out over your feet. As you inhale and
lengthen your spine toward the ceiling, reach your arms out in front of you, with one
hand on top of the other. Exhale completely as you reach your fingers forward as far as
you can. When you have reached as far as you can, touch your fingertips to the ruler and
make note of the distance between your toes and your fingers.

Good flexibility for men ranges from 2.5 to 6 inches past the toes, and for women, 11 to
20 inches past the toes.

 Squat Test

The squat test measures the muscular strength and endurance of your lower body.

HOW TO DO IT: Find a chair, such as a dining room chair, that sets your knees at right
angles when you sit down. Stand a little bit in front of the chair with your back to it. Put
your hands on your hips and squat down as if you are sitting on the chair. Touch your
bottom to the chair lightly, then stand back up. Do this as many times as you can,
maintaining proper form and without resting. When you can no longer do anymore with
good form, record how many you did.

For women, a good score is between 23 and 27. For men, a good score is between 27
and 34.

 Step Test

The step test measures your cardiovascular endurance. You'll need a stopwatch and a
step about 12 inches high for this activity. Before starting the test, make sure you know
how to find your pulse on your neck with your index finger.
HOW TO DO IT: Set your stopwatch for three minutes. Stand in front of the step, and
begin to step up and down. Step on with the right foot, then step the left foot up. Step
the right foot off and step the left foot off. Continue this rhythm for three minutes. At the
end of three minutes, find your pulse and count the number of beats in 60 seconds.

A good score for women is 88 to 102 beats-per-minute, or BPM. For men, a good score
is 81 to 96 BPM.