Fitness Assessment

A fitness Assessment includes the following

Skin fold caliper body fat measurement

Circumference measurement

Height and Weight

Body Mass Index

Hip to waist ratio

Postural assessment to determine alignment and muscle balance

Heart rate training zones

Fitness tests for:

Flexibility

Upper body strength and stability

Core strength

Aerobic condition

Fitness Goals and recommendations

Sample Assessment report

Fitness Assessment Results

Age: D.O.B:

Height: Weight:

Fitness Goals:

1. Weight Loss/Reduce body fat
2. Increase endurance/aerobic conditioning
3. Increase Strength

Medical Issues / Exercise Readiness

1. High Cholesterol
2. No other problems reported.
3. Has been on a running program

Skin Fold Results

Location	Measurement in cm
Thigh	29.5
Triceps	18.5
Biceps	19
Subscapula	19
Suprailiac	17.5

Circumference Measurement

Location	Measurement in inches
Neck	13
Chest	34.75
Waist	30.5
Hip	38
Thigh	21.5
Calf	14
Arm	10.25

Results of Measurements

	Score	Population Average	Rating
Body Mass Index (BMI)	25.3	24.9	Overweight
Waist to Hip Ratio	.80	.75	High risk
% Body Fat	26%	22%	Average

Results of Measurement Continued

Lean Muscle Weight	92.2 pounds
Body Fat Weight	32.6 pounds
Target Weight	118 pounds
Target Body Fat	22 %

Fitness Scores

	Score	Population Average	Rating
Sit and Reach	21	44	Poor
Push Ups	7	19	Fair
Sit Ups	35	29	Good
Davies Upper Body Stability Test	19	N/A	N/A

1 Mile Run/Walk Test

Lap	Time	Lap Time	Heart Rate	% of MHR
1	2:35	2:35	160	85
2	5:15	2:40	169	90
3	7:53	2:38	169	90
4	10:24	2:31	175	93

HR Training Zones:

Max HR: +/- 187 (220-age)

Zone	% of MHR	Beats per Minute MHR ≠ 187	Training Zone
1	60-69%	112 ≠ 129	Warm ≠up/Recovery Easy/comfortable effort
2	70-79%	130 ≠ 148	Aerobic/moderate effort
3	80-89%	149 ≠ 166	Aerobic/anaerobic Lactate threshold Moderately hard effort
4	90-92%	167 ≠ 172	Anaerobic Maximum effort Short duration

Postural Assessment

Overhead Squat

∑ Right foot turns out

∑ Left foot turns out

∑ Both knees move inward

∑ Heels lift off floor

Single Leg Squat

∑ Right knee moves inward

∑ Left knee has good alignment

∑ Feet flatten

Solutions to Postural Issues

Body Part	Compensation	Muscles to be stretched	Flexibility Exercises	Strengthening exercises
Foot	Foot turns out	Calf complex: gastrocnemius, peroneals, soleus	Foam roll, standing calf stretch	1 leg calf raise, step up to balance
Knee	Moves inward	Adductor complex	Adductor stretch	Lateral tube walking, ball squat w/abduction
Heel	Heel rises	Calf	Foam roll, stretch	1 leg squat. 1 leg balance and reach
Back	Low back arches	Hip flexors, erector spinae	Kneeling hip flexor stretch, foam roll	Bridge, crunch
Arms	Arms fall forward	Latissumus dorsi, pectorals	Foam roll, ball stretch	Cobra

Assessment of running form / movement patterns

• An even pace was maintained throughout the run.
• The fastest lap time was achieved in the final lap.
• Running form appeared stiff with apparent lack of flexibility and fluid movement in knee joint and hip
• Movement patterns such as skips and high knees lack smooth coordination
• Quadriceps, hip flexors, and glutes are not working efficiently
• All issues can be improved with training and practice

Fitness Goals and Recommendations

1. Weight Loss/body fat reduction
• Buy a Calorie guide
• Keep a diet log
• Reduce caloric intake
• Increase activity (frequency 5-6 days/week, Intensity 70-90% MHR, Time 45-60 minutes)
• Integrated strength training program

2. Increase Endurance

∑ Cardio/aerobic activity 3-5 days/week

∑ Corrective exercises to address weak and tight muscles

∑ Integrated fitness program 3 days/week

Core, balance, flexibility, reactive, strength

∑ Progression ≠ corrective, stabilization, strength, power

3. Improve Health and Fitness

∑ Follow a guided exercise plan

∑ Be consistent with diet and exercise plan