Exercise Assessments will be performed before any individuals partake in physical activity. The purpose of a pre-assessment is to determine the individuals health status and physical ability. All assessment recordings provide baseline information to build upon.
1) Health screening – to determine if a participant is cleared for exercise and/or is clear for an assessment (approved by physician), we will need to perform a PAR-Q: this is a self reported form and it acknowledges the risks involved in partaking in the exercise
2) Body composition assessment – height and weight (BMI), skinfolds, and Waist Circumference (WC)– goal is to determine if the individual is within the healthy range for body composition
Healthy amount of body fat for older adults:
Males: 13%~25%
Females: 24%~36%
3) Aerobic fitness assessment rockport walk test – This test is ideal for the older adult population because it is easy to administer and it does not require the individual to exert their bodies to get a base line: This test is suitable for both males and females of poor fitness who would not be able to complete a similar distance run test. The test is suitable for people of all ages, from the very young to the elderly. The test consists of the individual to walk as fast as possible for 1 mile, after the mile has been completed we immediately take the pulse rate. We will provide heart rate monitors to record and obtain a minute heart rate score. The time it took to complete the mile will be recorded as well as body weight for a VO2 max calculation.
5) Physical fitness assessment:
This is critical in promoting and maintaining overall health as well as
Normal Range of Scores – Men
| Ages | 65-69 | 70-74 | 75-79 | 80-84 | 85-89 | 90-94 |
| Chair stand(#) of stands | 12-18 | 12-17 | 11-17 | 10-15 | 8-14 | 7-12 |
| Arm Curl(#) of reps | 15-21 | 14-21 | 13-19 | 13-19 | 11-17 | 10-14 |
| 6-Min Walk(#) of meters) | 512-640 | 498-622 | 430-585 | 407-553 | 347-521 | 279-457 |
| 2-Min Step(#) of steps | 86-116 | 80-110 | 73-109 | 71-103 | 59-91 | 52-86 |
| Chair Sit-&-Reach (inches +/-) | -3.0 – +3.0 | -3.5 – +2.5 | -4.0 – +2.0 | -5.5 – +1.5 | -5.5 – +1.5 | -6.5 – -0.5 |
| Back Scratch (Inches +/-) | -7.5- -1.0 | -8.0- -1.0 | -9.0- -2.0 | -9.5- -2.0 | -10.0- -3.0 | -10.5- -4.0 |
| 8-Ft Up-&-Go(seconds) | 5.7-4.3 | 6.0-4.2 | 7.2-4.6 | 7.6-5.2 | 8.9-5.3 | 10.0-6.2 |
Normal Range of Scores – Women
| Ages | 65-69 | 70-74 | 75-79 | 80-84 | 85-89 | 90-94 |
| Chair stand(#) of stands | 11-16 | 10-15 | 10-15 | 9-14 | 8-13 | 4-11 |
| Arm Curl(#) of reps | 12-18 | 12-17 | 11-17 | 10-16 | 10-15 | 8-13 |
| 6-Min Walk(#) of meters) | 457-581 | 439-562 | 393-535 | 352-494 | 311-466 | 251-402 |
| 2-Min Step(#) of steps | 73-107 | 68-101 | 68-100 | 60-91 | 55-85 | 44-72 |
| Chair Sit-&-Reach (inches +/-) | -0.5 – +4.5 | -1.0 – +4.0 | -1.5 – +3.5 | -2.0 – +3.0 | -2.5 – +2.5 | -4.5 – +1.0 |
| Back Scratch (Inches +/-) | -3.5 – +1.5 | -4.0 – +1.0 | -5.0 – +0.5 | -5.5 – +0.0 | -7.0 – -1.0 | -8.0 – -1.0 |
| 8-Ft Up-&-Go(seconds) | 6.4 – 4.8 | 7.1 – 4.9 | 7.4 – 5.2 | 8.7 – 5.7 | 9.6 – 6.2 | 11.5 – 7.3 |
Fitness assessment examples:
Clients:
- Roosevelt C & Gloria P:
PAR-Q responses were filled out with no complication allowing participation.
Body Composition:
| BMI | Waist Circumference | Sum of 5 skinfolds | |
| Roosevelt | 80kg/1.755^2= 25.9, Excellent | 90cm, Excellent | 60mm, Very Good |
| Glora | BMI: 65kg/1.60^2= 25.4, Excellent | 78cm, Excellent | 80mm, Excellent |
Both Individuals were in good Healthy body composition ranges
Aerobic Fitness Assessment
| VO2max | |
| Roosevelt | 35 ml/kg/min |
| Gloria | 30 ml/kg/min |
Through the Rockport fitness test we were able to determine that both Roosevelt and Gloria were in very good ranges for aerobic fitness
Physical Fitness Assessment
| Chair stand | Arm Curl | 6-min Walk | 2-min Step | Chair Sit and Reach | Back Scratch | 8-Ft up and Go | |
| Roosevelt | 21 Stands | 21 Reps | 700 m | 115 Steps | +1 | 0 | 4 Sec |
| Gloria | 17 Stands | 17 Reps | 600 m | 100 Steps | +4 | +1 | 5 Sec |