Ongoing Fitness Assessment Fitness Activity Instructions

Fitness Activity Instructions – Week 6: Ongoing Fitness Assessment Fitness Activity Instructions – Week 6: Ongoing Fitness Assessment Track 2Introduction:Performing an ongoing fitness assessment is an ideal way to measure the progress that was made during a fitness program and acts as a
quantitative way to measure goal achievement. In addition, a fitness assessment is a helpful tool for measuring an individual’s fitness at a
given point in time. It also provides a baseline against which to measure progress while participating in a physical fitness program. For this week’s Fitness Activities, you act in the role of a coach for a group of six fictional fitness students. You will be provided with
fitness assessment results for each of these students. Complete the ongoing fitness assessment by analyzing the results for all six students
and evaluating their progress based on their results from Week 1.Student Statistics:The following is information about the six fictional students you will be evaluating:• Tara, 41-year-old female• Grace, 68-year-old female• Jessica, 21–year-old female• George, 85-year-old male• Steven, 38-year old male• Willie, 51-year-old malePreparation:Review the media titled “Fitness Activities: Baseline Fitness Assessment,” “Fitness Activities: Muscular Endurance Assessments,” and “Fitness
Activities: Assessing Flexibility.” Pay particular attention to the instructions provided for each fitness assessment.Fitness Activities:1. Body Composition AssessmentsBody Mass Index – Body mass index (BMI) is a common way to assess an individual’s health risks using height and weight. Student Data Set for BMIStudent’s Name Height WeightTara 64 in. 207 lbs.Grace 64 in. 174 lbs.Jessica 70 in. 167 lbs.George 72 in. 204 lbs.Steven 67 in. 194 lbs.Willie 73 in. 220 lbs.Process:To calculate your BMI, determine your height and weight and use one of the following formulas:BMI = (weight (pounds) / height (inches)2 ) x 703 BMI = weight (kg) / height (m)2Waist-Hip Circumference – Waist-hip circumference is an alternate way of assessing an individual’s health risk. In addition, this technique
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provides some insight into how fatty tissue is distributed around the body.Student Data Set for Waist-Hip CircumferenceStudent’s Name Waist Measurement Hip MeasurementTara 42 in. 47.5 in.Grace 37 in. 43 in.Jessica 40 in. 52 in.George 40 in. 41 in.Steven 37 in. 41 in.Willie 41 in. 43 in.Process:Waist measurement – Using a flexible tape measure (or a piece of string combined with a ruler), measure the distance around the body at the
level of the navel. Make sure to perform the measurement after exhaling a normal breath.Hip measurement – Using a flexible tape measure, measure the distance around the hips at the maximum circumference of the buttocks. Waist-to-hip ratio = waist circumference (in.) / hip circumference (in.)Review Tables 6.1 and 6.4 in your textbook to determine categories and risk classifications for BMI, waist circumference, and waist-to-hip
ratio.2. Cardiorespiratory Assessment: 1-Mile WalkThe 1-mile walk is a standard assessment of cardiorespiratory fitness. The goal is to walk 1 mile as quickly as possible. The walk should be
timed over a measured distance. While it might be tempting to increase speed, this test should be performed walking as briskly as possible,
but not jogging or running. Student Data Set for 1-Mile Walk AssessmentStudent’s Name 1-Mile Walk TimeTara 17 minutes: 15 secondsGrace 10 minutes: 55 secondsJessica 18 minutes: 25 secondsGeorge 18 minutes: 25 secondsSteven 14 minutes: 43 secondsWillie 13 minutes: 10 secondsProcess:Before beginning this test, perform 5–10 minutes of warm-up activities. Once warmed up, record the time it takes to walk a measured distance
of 1 mile.Review Table 3.2 in your textbook to determine the fitness classification based on the 1-mile walk test.3. Muscular Endurance AssessmentsMuscular endurance is an essential part of any fitness program. Complete the following muscular endurance assessments while maintaining
appropriate form.Student Data Set for Muscular Endurance AssessmentsStudent’s Name Push-up Test Sit-up Test Curl-up TestTara 27 (modified) 38 34Grace 22 (modified) 13 10Jessica 10 18 16George 7 9 10Steven 30 26 18Willie 15 22 11Process:Push-up test – Perform as many push-ups as possible in 60 seconds while maintaining correct form. Use either the standard or modified version
of the push-up.Sit-up test – Perform as many sit-ups as possible in 60 seconds while maintaining correct form.Curl-up test – Perform as many curl-ups as possible in 60 seconds while maintaining correct form.Review Tables 4.7, 4.8, and 4.9 in your textbook to determine your fitness categories for the muscular endurance assessments.4. Flexibility AssessmentsStudent Data for Flexibility AssessmentStudent’s Name Sit and Reach Test Left Shoulder Flexibility Test Right Shoulder Flexibility TestTara 13.5 in. 2 in. 2 in.Grace 9 in. 1 in. 1 in.Jessica 25 in. 3 in. 3 in.George 7 in. 0 in. 1 in.Steven 16 in. 3 in. 3 in.Willie 7 in. 1 in. 0 in.Sit and Reach Test – The sit and reach test is a general flexibility assessment.Process:Before conducting the assessment, warm up and stretch. While keeping the feet pointed upwards and the knees straight, slowly and steadily
reach forward as far as possible. Have a partner record the distance reached beyond the heels of the feet. Repeat the test three times and
record the best results.Shoulder Flexibility Test – The shoulder flexibility test targets the shoulders and measures their flexibility.Process:When performing the test, measure the distance of finger overlap to the nearest inch. For example, an overlap of ¾ inch would be recorded as 1
inch. If the fingers do not overlap, record the score as -1. Finally, if the fingertips barely touch, record the score as 0. Make sure to
perform the test on both sides. Before conducting the assessment, warm up and stretch.Review Tables 5.3 and 5.4 in your textbook to determine the fitness category classifications for the sit and reach and shoulder flexibility
tests.Reference:Powers, S. K., Dodd, S. L., & Jackson, E. M. (2011). Total fitness & wellness (brief 5e, media update). San Francisco, CA: Pearson/Benjamin
Cummings.
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