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Basic Fitness Assessment
*COST:   Students- $5, Fac/Staff- $10, Community- $25

The Basic Fitness Assessment is our most popular assessment package. Clients are evaluated in six areas to determine their current level of fitness. Each area is compared to national norms to identify the clients strengths and to determine areas that may need a little work. Clients receive a computer printout and a personal exercise prescription.

This is an excellent way to get started with a fitness program or to measure fitness gains.

Eight areas of evaluation include:
        1. Height/Weight/Blood Pressure
        2. Body Composition Assessment
        3. Sub-Maximal Cardiovascular Fitness Assessment (Bike Test)
        4. Flexibility
        5. Curl-up Test
        6. Grip Strength Test
        7. Push Up Test
        8. Pulmonary Function

1. Height/Weight/Blood Pressure

Clients current height and weight will be taken and recorded. 

Clients blood pressure will be taken and discussed.

Normal Blood Pressure

100-139 / 60 - 89

2. Body Composition Assessment:

• All participants will have a skin-fold analysis done to assess their body composition.

• Male participants will be measured at these 6 sights:

1.                     Back of the arm (Triceps)

2.                     Along the shoulder blade (Scapula)

3.                     Side of the chest

4.                     Top of the hip bone (Illium)

5.                     Beside the belly button (Abdomen)

6.                     Front of the leg (Thigh)

* Female participants will be measured at 5 sights (same sights as the males excluding the chest measurement)

* Each participant will be tested privately.

 3. Sub-Maximal Cardiovascular Fitness Assessment (Bike Test):

            The bike test is a sub-max aerobic fitness test.

       The test will last 6 –12 minutes.

       It consists of four 3-minute stages.

       During each stage each participant will                  have  his or her heart rate checked twice.

       After each stage the tension on the bike will be altered according to how the participants heart rate is responding.
 
      The test will be terminated when the participant has gone
       through two consecutive stages with a heart rate of 110 bpm or above.

 4. Flexibility:

• Every Participant will have an opportunity to stretch prior to doing the flexibility test.

• Shoes must be removed and each participant must sit with their legs extended and feet press flat against the flexibility box.

• Legs must be kept straight and their hands must be held side by side.

• Participants will be instructed to stretch forward and push the metal bar on the flexibility box as far as you can reach.

• The stretch forward must be done in a steady controlled manner.

• Once the participant has stretched as far as they can, this position must be held for 3 seconds before releasing the stretch.

*  Two trials will be allowed.

 5. Curl-up Test:

• Participants will be required to lie on the mat provided.

• Participants will be instructed to lie with knees bent, legs together and feet flat on the floor with arms extended.

• At this point instructions will be given to line the tip of the longest finger on the left hand with the bottom edge of a piece of tape on the mat.

• In order to complete one curl-up and have it counted; both hands must slide along the mat and touch the far edge of the mat while curling the upper body towards the knees.  After which, participants must return their shoulder blades to the mat before beginning the next repetition.

• 60 seconds will be given to complete as many curl-ups as possible. 

• Each repetition will be closely observed, only those repetitions that meet the above criteria will be counted towards your score.

 6. Grip Strength Test:

    This test is done using an instrument called the HandGrip Dynamometer. The dynamometer will be adjusted to the size of each participant’s hands.

    Each participant will be required to stand up straight with the dynamometer held to the side.

    The test involves an all-out gripping effort for 2-3 seconds.

    No swinging or pumping actions will be permitted, and the dynamometer cannot be touching anything.

    The left and right hands will be tested and both scores will be added to determine a final score.

* Two trials will be permitted for each hand.

 7. Push-up Test: 

• Each participant will be required to assume a standard push-up position.

• Males must hold their entire body rigid and straight, toes tucked under, and hands approximately shoulder width apart and straight under the shoulders.
  

• Females must hold their body in a straight line down to the knees, which are on the floor.  The hands are place directly under the shoulders and spread approximately shoulder width apart.

• Each participant starts in the down position

• In order for a push-up to count each participant elbows must be fully extended in the up position and the elbows must break 90 degrees in the down position.

• Each participant will complete as many push-ups as they can in a row, any break in form will terminate the test, and any two consecutive push-ups done wrong will terminate the test

• Each repetition will be closely watched.

8. Pulmonary Fitness 

            Measures clients lung volume and flow rate. 

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