2015 INTERNSHIP PROGRAM

FITNESS ASSESSMENT LOG

NAME: D.O.B.:

This assessment test serves as information resource only and is not to be used or relied on for any diagnostic or treatment purposes. Please consult your primary healthcare provider if you are concerned about any aspect of this fitness assessment. You will need a measuring tape, notepad and pen. Each Intern should have a fitness buddy to assist them with this assessment (e.g. measurements and counting)

Date of assessment: (Start and end of training blocks)

Girth Measurements

Arm R (cm)

Arm L (cm)

Chest (cm)

Waist (cm)

Hip (cm)

Calf R (cm)

Calf L (cm)

Body fat (%) (scales are available at Hayward St)

Waist to Hip Ratio (WHR)

Weight (kg)

Height (cm)

Body Mass Index (BMI)

Resting Heart Rate (bpm)

Muscle Endurance Tests

Push ups per minute http://www.exrx.net/WeightExercises/PectoralSternal/BWPushup.html

Squats per minute http://www.exrx.net/WeightExercises/GluteusMaximus/BWSquat.html

Sit-ups per minute http://exrx.net/WeightExercises/RectusAbdominis/BWSitUp.html

1 km Time Trial (min)

http://www.exrx.net/WeightExercises/PectoralSternal/BWPushup.htmlhttp://www.exrx.net/WeightExercises/PectoralSternal/BWPushup.htmlhttp://www.exrx.net/WeightExercises/GluteusMaximus/BWSquat.htmlhttp://www.exrx.net/WeightExercises/GluteusMaximus/BWSquat.htmlhttp://exrx.net/WeightExercises/RectusAbdominis/BWSitUp.htmlhttp://exrx.net/WeightExercises/RectusAbdominis/BWSitUp.html

ABOUT THIS ASSESSMENT

Girth Measurements The measurements are made at the following positions.

Arm Half way between the point of the elbow and the shoulder

Chest At the line of the nipples with the person half way through a breath

Waist In line with the umbilicus

Hip At the level of the greatest girth of the buttocks posteriorly, standing with feet together

Thigh At the crotch level and just below the gluteal fold (the bottom of your butt cheek)

Calf At the widest part of the calf

Waist to Hip Ratio (WHR) Your waist to hip ratio estimates the fat distribution in your body.

Measure the circumference of your waist and hips in centimetres. Your waist circumference is measured at the narrowest point between your ribs and hips after exhaling.

Your hip circumference is measured at the point where the buttocks are most extended when viewed from the side.

WHR = Waist Girth / Hip Girth. People with a Waist to Hip ratio greater than 0.9 for men and greater than 0.8 for women are considered to be at greater risk of health problems.

Body Mass Index (BMI) Calculate BMI using metric units with this formula:

BMI = weight in kilograms divided by height in meters squared. If you have a BMI of: Under 18.5 you are considered underweight and possibly malnourished. 18.5 to 24.9 you are within a healthy weight range for young and middle-aged adults. 25.0 to 29.9 you are considered overweight. Over 30 you are considered obese. Some exceptions to the BMI rule BMI does not differentiate between body fat and muscle mass. This means there are some exceptions to the BMI guidelines, including:

Muscles body builders and people who have a lot of muscle bulk will have a high BMI, but are not overweight.

Physical disabilities people who have a physical disability and are unable to walk may have muscle wasting. Their BMI may be slightly lower, but this does not necessarily mean they are underweight. In these instances, it is important to consult a dietitian who will provide helpful advice.

Height BMI is not totally independent of height and it tends to overestimate obesity among shorter people and underestimate it among taller people. Therefore, BMI should not be used as a guide for adults who are very short (less than 150 cm) or very tall (more than 190 cm).

Resting heart rate

Resting Heart Rate

Measured in the sitting position by counting heart beats for 15 seconds and multiplying by 4