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Pre-test Physical Fitness Assessment Guide

This document provides instructions and results for completing several physical fitness assessments, including blood pressure, resting heart rate, a one-mile walk test, body composition measurements, muscular endurance tests, and calculating a target heart rate range. The assessments were completed to determine current fitness levels. Results showed average blood pressure and heart rate, average performance on endurance tests, and an acceptable body mass index and body fat percentage. Areas for improvement included adding more cardiovascular exercise and modifying nutrition to improve health and fitness.

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Czar Parreno
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26 views5 pages

Pre-test Physical Fitness Assessment Guide

This document provides instructions and results for completing several physical fitness assessments, including blood pressure, resting heart rate, a one-mile walk test, body composition measurements, muscular endurance tests, and calculating a target heart rate range. The assessments were completed to determine current fitness levels. Results showed average blood pressure and heart rate, average performance on endurance tests, and an acceptable body mass index and body fat percentage. Areas for improvement included adding more cardiovascular exercise and modifying nutrition to improve health and fitness.

Uploaded by

Czar Parreno
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOC, PDF, TXT or read online on Scribd

Project 2: Pre-test Physical Fitness

NOTE: Assignment will not be accepted without fitness ratings for each section.

Blood Pressure
Have your blood pressure tested at any of the following locations:
Free at any fire station
Doctor's office
After blood pressure taken, refer to the following site to determine your rating for blood
pressure rating.
[Link]
Take three readings, preferably in the mornings.

Time of day

Rating

12:00pm

Blood pressure
Systolic/Diastolic
110/80

6:00pm

120/90

Prehypertension

9:00pm

110/80

Normal range

Normal range

Resting Heart Rate


Take your resting heart rate by using your carotid (by your neck) or your radial (by the
inside of your wrist, thumb side) for 60 seconds. Include three trials for resting heart rate.
Resting heart rate average is between 60 - 80 beats per minute.
Time of day

Rating

1:00pm

Resting heart rate/


beat per minute
90

5:00pm

72

Acceptable

10:00pm

60

Acceptable

Acceptable

One-mile walk test


Determine a one-mile walk test in your neighborhood or a quarter-mile track at a local high
school. Walk as fast as you can for one-mile. Write down your time for the mile and
immediately take your heart rate for 15 seconds. You will need to multiply your 15-second
count by 4 for a total of 60 seconds. DO NOT RUN for this test. Use your arms for power and
to raise your heart rate. Do the best you can.
Directions for walk-test with calculator
[Link]
Results:
[Link]
Include the following in your document.

How long did it take to complete the mile?


heart rate for 60 seconds
VO2 max (maximal heart rate)
Fitness rating
how will you improve your VO2 max?

One-mile walk

How long did


it take to
complete
mile?

Heart rate (60


seconds)

16 minutes

145 beats

Body Composition

VO2 max
(number
received from
web site
above)
34..2

Fitness rating

How will you


improve?
Include
exercise

Average

Add more
cardiovascular
exercise such
as walking
quickly

Normally body composition would be assessed by using skinfold calibrations. Instead the
Internet has tools that will be able to offer an estimate to body composition.
Determine body mass index
[Link]
Body fat estimator
[Link]
Body mass index

Height (feet and


inches)

Weight (lbs)

BMI (total
number)

Fitness rating

51

111

22

Acceptable

Body Fat Estimator

Gender

Female

Waist at
narrowest point
(in inches)

24

Waist size at
navel (inches)

24

Hip size at widest


point (inches)

35

Neck at narrowest
point (inches)

14

What is your
height in feet and
inches?

51

What is your
weight? (in
pounds)

111

Calculate body fat


estimate

20.2

Body fat rating

18.3

What do these numbers mean to you? How do you plan to use these numbers to
improve or maintain your health and wellness?
I would have to continue to improve my nutrition as well as incorporating new
workout routines.

Endurance Tests
Muscular endurance (sit-up test) Instead muscular endurance is established by the
number of repetitions an individual can perform against a sub-maximal resistance or length
of time. Therefore a bent-knee sit-up test will be performed for one minute. Be sure to
preview the animation prior to beginning the sit-up test.
[Link]
Push-up Test. View animation prior to completing push-up test. Perform as many push-ups
as you can without pausing. Try a few push-ups before the actual test. Use a mat if needed
or carpet. Elbow should be fully extended.
[Link]
Include your results in a Microsoft Word document. Record your score for both tests and
include the fitness rating. What are your conclusions concerning muscular endurance?
Include your fitness goals for muscular strength and endurance.
When complete with assessments include your target heart rate, lower - upper limit when
you will be exercising for cardiovascular fitness. An example would be 70 - 85%

Situps (one minute)

Number completed

Rating

45

Good

Push-ups (no time limit)

Number completed

Fitness rating

40

Good

Target Heart Rate (you may use bottom of p. 141 or more efficient formula is top of p 142.
Either one will be accepted. Please show all work.

Target heart rate (see complete bottom of p. 141 in textbook)


Configure your lower - upper limit when you will be exercising for cardiovascular fitness. Choose your
lower to upper limit such as, 70 - 85%. This depends on your goals. Some may not be in good shape and
should start out to use 55 - 70% others may use up to 85%.
Include with assessments.
220-17 = 203 bpm
203 bpm X .65 = 132
203 X .9 = 183
Target Heart Rate: = 132 183 beats per minute
10 second heart rate = 22 - 31

Common questions

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Blood pressure rating can be determined using the reference site provided, which categorizes the readings into normal range, prehypertension, or hypertension based on systolic and diastolic values. For example, a reading of 110/80 is considered normal, while 120/90 falls into prehypertension .

Body composition is estimated online using body measurements such as waist, hip, and neck circumferences to calculate body fat percentage, while BMI is calculated using height and weight to determine a fitness rating .

To improve VO2 max and cardiovascular fitness, the document recommends incorporating more cardiovascular exercises such as brisk walking. This increases heart rate and overall endurance, contributing to enhanced cardiovascular efficiency .

Repeating fitness measurements at different times ensures accuracy and accounts for natural fluctuations in physiological variables like heart rate or blood pressure that might occur due to daily activities and circadian rhythms .

The one-mile walk test involves walking as fast as possible without running for a mile. Immediately after, heart rate should be measured for 15 seconds and multiplied by four to get the rate for 60 seconds. The fitness rating and VO2 max can be determined using a specified online calculator .

To maintain or improve health based on body composition, strategies include enhancing nutrition and incorporating new, varied workout routines. These changes aim to achieve a healthier body fat percentage and overall fitness .

The target heart rate range is calculated using the formula: 220 minus your age to get the maximum heart rate, then determining the range as a percentage of that maximum, typically 65% to 85%, based on fitness goals .

Conclusions about muscular endurance are based on the number of sit-ups and push-ups completed. High numbers reflect good muscular endurance, and the individual's fitness goals should aim to maintain or improve these scores, as suggested in the document .

Acceptable resting heart rates are defined as between 60 to 80 beats per minute. Results within this range are considered healthy and indicate good cardiovascular functioning at rest .

The one-minute sit-up test helps assess muscular endurance by determining how many repetitions of sit-ups can be performed against resistance in a given time, reflecting core strength and endurance capacity .

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