2. 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.
Dr. Siham M. O. Gritly
3. • 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.
Dr. Siham M. O. Gritly
4. • Assessments are recommended prior to
beginning an exercise program (ex: 6 months
later).
• These tests are often the starting point for
designing an appropriate exercise program.
Dr. Siham M. O. Gritly
5. 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
Dr. Siham M. O. Gritly
6. • To establish goals and motivation
• To evaluate progress
• To identify the strengths and weaknesses in
relation to the physical fitness
Dr. Siham M. O. Gritly
7. Fitness Tests
Fitness tests, referred to as fitness evaluations or fitness assessments,
includes a series of measurements that help determine the health status
and physical fitness of an individual.
Balance
• Strength &Strength Endurance
Speed and
Agility Power
(Anaerobic
Cardiovascular
Measuring muscular fitness Power)
Endurance /
•Anaerobic
Aerobic Tests Capacity
Anthropometry
VO2 Max
Fitness Test
Dr. Siham M. O. Gritly
8. Agility is the ability to move quickly and change
directions while maintaining control and balance.
Good agility requires a combination of
speed, balance, power and co-ordination
• Elliptical Trainers
• cardio-respiratory test
Rowing machines
Treadmills
Dr. Siham M. O. Gritly
9. 1-Cardio-vascular 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
Dr. Siham M. O. Gritly
10. • 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
Dr. Siham M. O. Gritly
11. Maximal Oxygen Consumption test (VO2 Max)
• measure maximal oxygen
consumption or VO2 max,
an indication of an individual’s
cardiovascular fitness
Dr. Siham M. O. Gritly
12. • 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.
Dr. Siham M. O. Gritly
13. • 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. Aerobics can also
include skiing, jogging, running
on a treadmill using an elliptical trainer,
Dr. Siham M. O. Gritly
16. 2-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)
• skinfolds,
• bioelectrical impedance analysis (BIA),
• hydrostatic weighing
• Circumference Measurements
• Waist Girth & Waist-to-Hip Ratio
Dr. Siham M. O. Gritly
17. Skin-fold test
• Skin-fold test which determines the body mass
index, or percentage of actual "fat".
Dr. Siham M. O. Gritly
18. 3-Muscular Strength test
• 3-Muscular Strength; tests muscular strength
of the upper body, (Push Up Strength Test), or
Muscular Endurance which tests the ability of
the muscles to exert force over an extended
period of time.
Dr. Siham M. O. Gritly
19. • muscle strength: the ability of muscles to work
against resistance
• Muscular strength is usually assessed by
measuring the maximum amount of weight a
person can lift one time (Repetition Maximum
Testing 1 RM)
Dr. Siham M. O. Gritly
20. 4-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.
Dr. Siham M. O. Gritly
21. • 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)
Dr. Siham M. O. Gritly
22. 5-Flexibility test
• 4-Flexibility; 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
Dr. Siham M. O. Gritly
23. 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.
Dr. Siham M. O. Gritly
25. • Warm-up activities are necessary to prepare
the body for vigorous physical activity because
they increase performance and decrease the
risk of muscular injury
Dr. Siham M. O. Gritly
33. A Sample Balanced Fitness Program
adapted from; Melvin- Nutrition for Health, fitness & Sport
• Monday, Tuesday, Wednesday, Thursday, Frid
ay:
• 5 minutes of warm-up activity
• • 45 minutes of aerobic activity
• • 10 minutes of cool-down activity and
stretching
Dr. Siham M. O. Gritly
34. • Tuesday, Thursday, Saturday:
• • 5 minutes of warm-up activity
• • 30 minutes of resistance training
• • 10 minutes of cool-down activity and
stretching
• Saturday and/or Sunday:
• • Sports, walking, hiking, biking, or swimming
Dr. Siham M. O. Gritly
35. Health professional recommended
physical activity program including;
• 1-Aerobic exercise provides health benefits;
moderate physical activity about 30 minutes or
three 10-minutes exercise daily is recommended
by most of the fitness professionals
• 2-resistance exercise; exercise that increase
muscular strength and endurance is
recommended. 8-10 exercises that stress the major
muscle group of the body at least twice a week
Dr. Siham M. O. Gritly
36. • 3-flexibility and balance exercise; activities
that help increase flexibility 2 days a week for
10 minutes is recommended
• 4-exercise programs especially design for
older individual should based on physical
fitness level and health status
Dr. Siham M. O. Gritly
37. references
• Sareen S. Gropper, Jack L.Smithh and James L. Groff; 2007. advanced Nutrition and Human
Metabolism, fifth ed. Wadsworth CENGAGE learning
• Ellie Whitney and Sharon Rady Rolfes; Under standing Nutrition, Twelfth Edition. 2011, 2008
Wadsworth, Cengage Learning
• World Health Organization Report (WHO 1987)
• guidelines established by the American College of Sports Medicine (ACSM).
•
Brodie, D. A. (1988). Techniques of measurement of body composition Part II. Sports Medicine, 5,
74-98.
Heyward, V. H. (1991). Advanced fitness assessment & exercise prescription. Champaign: Human
Kinetics Publishers.
Jackson, A.S. & Pollock, M.L. (1985) Practical assessment of body composition. The Physician and
Sportsmedicine, 13, 5, 76-90
• Melvin H Williams 2010; Nutrition for Health, Fitness and Sport. 9th ed, McGraw Hill
Dr. Siham M. O. Gritly
