PHYSICAL FITNESS

ASSESSMENT
Deepali Jain
M.P.T. Sports
 Fitness and Health
 The word health is often associated only with physical
fitness, but there are other components of health.

 FITNESS means “readiness”. Fit people are better equipped

than non-fit people.

 The level of fitness includes all aspects of health and life.

 It affects physical, mental, and social health.

What is Physical Fitness?
 Physical Fitness is the ability
of your body systems to
work efficiently.

 A fit person is able to carry

out the typical activities of
living, such as work, and still
have enough energy and
vigor to respond to
emergency situations and to
enjoy leisure time activities.
 Physical Activity and Exercise
 Physical activity is a
general term that includes
sports, dance, and activities
done at work or at home,
such as walking, climbing
stairs, or mowing the lawn.

 When people do physical

Physical Fitness is the body’s ability to
function efficiently and effectively. It
activity especially for the
consists of Health Related Fitness and purpose of getting fit, we
Skill Related Fitness, which have say they are doing exercise.
different components, each of which
contributes to total quality of life
 What is a Fitness Assessment?

• A fitness assessment is a series of

measurements that help determine
physical fitness

• It is a comprehensive assessment of health

related fitness administered by
professional, trained staff.
A fitness assessment provides a baseline
measurement of
• 1-cardiovascular endurance,
• 2- body composition,
• 3- muscular endurance,
• 4-muscular strength
• 5- flexibility.
Fitness assessment provide an accurate measure
of the current fitness and health level of an
individual.
• Assessments are recommended prior to
beginning an exercise program

• These tests are often the starting point for

designing an appropriate exercise program.
 Objectives of fitness assessments

• To determine the health status and physical

fitness of an individual through the assessment
of the 5 components of fitness
• To help develop and establish an effective
fitness program
• To establish goals and motivation
• To evaluate progress
• To identify the strengths and weaknesses in
relation to the physical fitness
 The Parts of Physical Fitness

 Health - Related  Skill - Related Physical

Physical Fitness Fitness

• It helps you perform well

• It helps you stay in sports and activities that
require certain skills
healthy
 Cardiorespiratory fitness
(CRF)
 Cardiorespiratory fitness (CRF) reflects the functional
capabilities of the heart, blood vessels, lungs, and skeletal
muscles to perform work.
 There are many different terms that have been used to describe
this measure of physical fitness, including:
• Maximal aerobic capacity
• Functional capacity
• Physical work capacity (PWC)
• Cardiovascular endurance, fitness, or capacity
• Cardiorespiratory endurance, fitness, or capacity
• Cardiopulmonary endurance, fitness, or capacity
 1.Cardiovascular endurance
assessment
• 1-Cardio-respiratory Endurance or Resting Heart
Rate: Indicator of aerobic fitness and cardiac
efficiency
• Cardio-respiratory endurance: the ability to
perform large-muscle, dynamic exercise of
moderate to high intensity for prolonged periods
 Cardiovascular Endurance
• Cardiovascular endurance is the ability of;
the heart, the blood,
the blood vessels
the respiratory system
to provide the required oxygen and fuel to the
muscles for carrying on a particular
exercise for specific period of time at a
steady rate
Cardiovascular Endurance

 Factors to consider
 VO2 max – volume of O2 (ml O2 kg-1
min-1)
 Heart rate
 Blood pressure

 Measures efficiency, work load and force

of the heart
 VO2 max Test
 GOLD STANDARD
 Treadmill
 Tube
 HR monitor
 Cables
 Stop when O2 levels
plateau

 Impractical
 Cardiovascular endurance assessment

Maximal Oxygen Consumption test

(VO2 Max)
According to the American College of Sports
Medicine (ACSM), cardio-respiratory fitness is
determined by oxygen consumption, technically
called VO2. This is measured by how much
oxygen (in milliliters) your body can use per
kilogram of body weight per minute.
 Calculating

VO2max The formulas:

Male:
108.844 - [lbs./2.2 (0.1636)] – [time (1.438)] – [HR (0.1928)]

Female:
100.5 - [lbs./2.2 (0.1636)] – [time (1.438)] – [HR (0.1928)]
 Cardiovascular endurance assessment

• Determining appropriate maximum

heart rate in a fitness assessment
should also take into account blood
pressure

• A person with high blood pressure

should be evaluated by a physician
prior to proceeding with an exercise
program.
 Cardiovascular endurance assessment
• Another common test in a fitness assessment is
aerobic fitness. the main goal of any aerobic
exercise is to provide an increased amount of
oxygen to the body.
• Aerobic exercise involved three specific types
of exercise including; cycling, swimming, and
running.
• Aerobic exercise can also include skiing,
jogging, running on a treadmill using an
elliptical trainer,
Treadmill Elliptical trainer
 CV testing: Field Test

 Beep Test
 20m distance
 Job/run/sprint
according to the beep
 Miss 1x its ok, but
beat the next beep
 2- Muscular endurance
• Muscular endurance is the ability of a muscle
or group of muscles to contract without
becoming exhausted

• is very important for people playing sports

and who have to sustain an activity for long
periods of time.
 Muscular endurance
Muscular endurance is assessed by counting the
maximum number of repetitions of a muscular
contraction a person can perform to fatigue
(Repetition Maximum Testing 1 RM)

The term used to describe the maximal amount of

weight that can be lifted with one contraction is called
the repetition maximum (RM).
The 1-RM is typically considered the gold standard
measure of muscular strength
 Muscular Endurance

 Push-up test
 Max of push-ups
 Sit-up test
 1min for Max
 Wall Sit
 Max squat along wall
 YMCA Submaximal Bench
Press Test
 This test provides a
standardized method
to quantify muscular
endurance using the
bench press exercise.
 Muscular endurance

 Requires Max testing

 Squats and bench press
 Very unsafe for
inexperienced individuals
 Typical Tests:
 Vertical jump
 Leg press
 Handgrip dynamometers
3: Flexibility
 3- Flexibility test
The capacity of the joints to move
through a full range of motion;

•the ability to bend and recover

without injury
•Flexibility is an important
component of fitness
and physical performance
• Evaluates flexibility of lower back

and posterior leg muscles

 Similar to the HRPF assessment of muscular
endurance, there is no one single measurement
that provides an overall measurement of
flexibility.
 Fortunately, goniometer assessments are quite
feasible
 Flexibility test
Goniometers & Inclinometers
Goniometers are used to test and measure the flexibility of a
joint. Small joint goniometers are used for fingers and toes
while larger goniomters are for measuring range of motion in
large extrimities like the arms, shoulders or legs. The Baseline
Bubble Inclinometer accurately measures complete range of
motion.
 DISTANCE TESTS FOR
ASSESSMENT OF FLEXIBILITY

 Sit and reach (hamstrings)

 Measures hamstring
flexibility
 Legs out straight
 Reach as far as you can

 Zipper test (shoulders)

 One hand over head
 One hand around back
 4-Body Composition Assessment

Body composition is the study of the components of

the body and their relative proportions.
From a health-related physical fitness (HRPF)
assessment point of view, body composition is defined
as the relative proportions of fat and fat-free tissue in
the body, typically expressed as a total body fat
percentage.
 4-Body Composition Assessment
The evaluation of body composition can be done
through measure of the two-component (fat and fat-
free mass) assess by;-
•Height & Weight (Body Mass Index)
•Skin folds,
•Bioelectrical impedance analysis (BIA),
•Hydrostatic weighing
•Circumference Measurements
•Waist Girth & Waist-to-Hip Ratio
 Body Composition

Hydrostatic weighing:
Because it’s based on the
Archimedes principle of fluid
displacement, this method is
often called underwater
weighing. The American College
of Sports Medicine (ACSM) has
called it the gold standard
because of its high accuracy.
People are submerged under
water and weighed
 Body Composition: DEXA Scan
The dual-energy X-ray absorptiometry (DEXA) is a body
composition test. It’s a fast, relatively noninvasive technique that
can measure bone density for the diagnosis of osteoporosis, whole-
body composition and regional composition.
 Body Mass Index (BMI) •
 Distribution of mass based on
your height
 Waist to hip ratio
 Circumference of waist versus the
hips
 Shows the distribution of fat

 Sum of skin folds

 Shows where fat is stored around
the body
 Body Mass Index
 Body Mass Index (BMI = kg/m2)
 Compares your mass to your height
 Not accurate for “athletic” individuals
 Skin-fold test
• Skinfold measurements can be used to estimate body
fat percentage based on the assumption that the
amount of subcutaneous fat in a particular skinfold is
proportional to the total amount of overall body fat.

• At first glance, pinching a fold of skin and applying a

set of calipers to measure the distance appears to be a
simple skill. However, consistently obtaining
accurate skinfold measurements requires a good-
quality skinfold caliper, specific training, and a
significant amount of practice.
 5-Muscular Strength test
• Muscle strength: the ability of muscles to
work against resistance

• Muscular Strength; tests muscular strength

of the upper body, (Push Up Strength Test)
 Skill - Related Physical Fitness
 Different sports require different parts of
skill -related fitness.

 Many sports require several parts. For

example, a skater might have good agility,
but may not posses good power.

 Some people have more natural ability in

skill areas than others.

 Good health does not come from being

good in skill-related fitness.
 Agility

• Agility is the ability to change the position of your body

quickly and to control body’s movements. People with
good agility are most likely to be good at activities such
as: diving, soccer, ice skating, wrestling, etc.
 Balance
• Balance is the ability to keep an upright posture while
standing still or moving. People with good balance are
most likely to be good in activities such as gymnastics, ice
skating, rhythmic gymnastics, ski-jumping, surfing, etc.
 Power

• Power is the ability to

use strength and speed.
People with good power
might have the ability to
put the shot, throw the
discus, high jump, play
football, speed swim,
speed skate, etc.
 Coordination
 Coordination is the integration of hand
and/or foot movements with the input of
the senses

 Examples of activities that require

coordination include: • CrossFit • Group
fitness classes (i.e., Zumba, Body
Pump, Body Attack, Bootcamp) •
Baseball • Basketball • Golf • Jumping
rope • Martial arts (i.e., karate, judo,
taekwondo) • Skiing/Snowboarding
 Reaction Time
• Reaction time is the amount of time it takes to move
once you realize the need to act. People with good
reaction time are able to make fast starts in track or
swimming, or to dodge a fast attack in fencing or
karate.
 Speed

Speed is the ability to perform a movement or cover a

distance in a short period of time. People with leg
speed can run fast, while people with good arm speed
can throw fast or hit a ball that is thrown fast.
THANKYOU