BODY MASS INDEX

BODY MASS INDEX

• It is a measure of body fat based on your weight in relation to your height.
It is more of an indicator than a direct measurement of a person’s total
body fat. As the BMI score increases, so does the person’s total body fat
increases.
 BODY MASS INDEX
• How to calculate Body Mass Index? Body Mass Index is a simple
calculation using a person's height and weight. The formula is BMI =
kg/m2 where kg is a person's weight in kilograms and m2 is their height in
metres squared. A BMI of 25.0 or more is overweight, while the healthy
range is 18.5 to 24.9.
 BODY MASS INDEX
Formula
• Example: For an adult with height of 180 cm and weight of 75 kg.
• First step is to convert the height into meters. As there are 100cm in a
meter, we divide our figure by 100. This gives us 1.8m.
• BMI = 75 ÷ (1.8 x 1.8)
• BMI = 75 ÷ 3.24
• BMI = 23.15
 How a Fitness Test Is Performed?
• A fitness test, also known as a fitness assessment, is comprised of a series of
exercises that help evaluate your overall health and physical status. There is
wide of range of standardized tests used for these exams, some of which are
intended for medical purposes and others of which establish whether you
are qualified to participate (such as with the Army combat readiness test).
• For general health and fitness purposes, the tests are considered the starting
point for designing an appropriate exercise program.1 They are meant to
ensure you won't be at risk of harm and provide the trainer with the insights
needed to establish clear and effective fitness goals.
 1. General Health Evaluation
• Before starting a fitness program, it is important to share your medical history with your
trainer and to get the necessary approvals from your doctor to proceed. Most fitness
specialists will use one or more screening tools to help determine your baseline health.
This may include obtaining vital sign measurements such as your height, weight, resting
heart rate (RHR), and resting blood pressure (RBP).
• Many trainers will also use a physical activity readiness questionnaire (PAR-Q)
comprised of seven or more questions related to your general health. Among the
questions, you may be asked about the types of medications you take, any problems you
have with dizziness or pain, or any medical condition that may impair your ability to
exercise
 2. Body Composition Testing
• Body Composition describes the different components that make up your
total body weight, including your muscles, bones, and fat. The most
common methods for estimating body composition include:
• Bioelectrical impedance analysis (BIA): Electrical signals are sent from
electrodes through the soles of your feet to your abdomen to estimate your
body composition
 2. Body Composition Testing
• Body Mass Index (BMI) -A generalized calculation of body fat based on
your height and weight
• Skinfold measurements: Calipers are used to estimate how much body
fat there is in a fold of skin
 3. Cardiovascular Endurance Testing
• Cardiovascular endurance testing, also known as stress testing, measures
how efficiently your heart and lungs work to supply oxygen and energy to
your body during physical activity. Among the three most common tests
used: 12-minute run tests: Performed on a treadmill and compare your
pre-exercise heart and respiration rates with your post-exercise heart and
respiration rates.
 3. Cardiovascular Endurance Testing
• Exercise stress: Testing is also performed on a treadmill or stationary bike and
involves the use of a heart monitor and blood pressure cuff to measure your
vital signs during exercise VO2 max testing: Performed on a treadmill or
stationary bike and uses a breathing device to measure your maximum rate of
oxygen consumption during an activity.
• Some trainers will incorporate exercises such as sit-ups or push-ups to get a
qualitative measurement of how you respond to specific exercises. These
baseline results can be used at a later date to see if your health and fitness levels
have improved.
 4. Strength and Endurance Testing
• Strength testing measures the maximal amount of force a muscle group can
exert at one time. Muscle endurance testing, by comparison, measures the
length of time a muscle group can contract and release before it fatigues. The
exercises used include the push-up test and core strength and stability test. In
some cases, a trainer will use a metronome to see how long can you keep up
with the rhythm. The results are then compared to people of the same age
group and sex to establish your baseline levels. Strength and endurance tests
are valuable as they help the trainer pinpoint which muscle groups are
stronger and which are vulnerable and in need of focused attention.
 5. Flexibility Testing
• Measuring the flexibility of your joints is vital in determining whether you have postural
imbalances, foot instability, or limitations in your range of motion. There are a variety of tests
used to measure flexibility including:
Shoulder flexibility testing: Sometimes called the zipper test, shoulder flexibility testing
evaluates the flexibility and mobility of your shoulder joint. Use one hand to reach behind your
neck, between your shoulders, while reaching behind your back, toward your shoulders, with the
other. Measure how many far apart your hands are.
Sit-and-reach testing: This is used to measure tightness in your lower back and hamstring
muscles. The test is performed while sitting on the floor with your legs fully extended. Flexibility
is measured by the number of inches your hands are from your feet when reaching forward
 5. Flexibility Testing
• Trunk lift testing: This is used to measure tightness in your lower back.
It is performed while lying face-down on the floor. With your arms at your
side, you would be asked to lift your upper body with just your back
muscles. Flexibility is measured by how many inches you are able to lift
yourself off the ground