We provide the following fitness assessments to ensure each individual is physically able to exercise, and to learn which areas of fitness can be improved for best health benefits.

Health Screening - Assessment of Heart rate and blood pressure

Heart rate and blood pressure are both measurements to assess the cardiovascular condition of an individual. Heart rate is the number of heart beats per minute (bpm), and will vary in speed to meet the body’s need for oxygen and carbon dioxide excretion changes. Measurement of the heart rate at rest determines the minimal speed the heart beats to provide the body with sufficient oxygen exchange. Monitoring heart rate during exercise allows an individual to maintain target heart rate, which is the range that enables the heart and lungs to receive best benefit from workout. Blood pressure is the measurement of the pressure created by blood on the arterial walls. Measurements during heart contraction (systolic) and heart relaxation (diastolic), determines an individual’s blood pressure. Increase in heart rate also creates an increase in blood pressure; therefore it is important to monitor blood pressure to avoid putting too much pressure on the cardiovascular system. With proper training, both heart rate and blood pressure can be lowered which creates a more efficient cardiovascular system.

Body Composition Assessment

Health related physical fitness assessments are important in numerous ways. Results can allow for a health professional or personal trainer to create a healthy fitness plan to fit specific needs and clients can set specific goals to achieve an optimal body weight to achieve a healthier fitness status.
Finding body composition is important in the physical assessment process because of the strong correlation it has with an individual’s health status. Unhealthy body composition has been strongly correlated to an increased risk of chronic diseases. Body composition is measured in a number of ways, the fastest and most cost efficient is to take BMI, skinfold and waist-to-hip ratio assessments. BMI, body mass index (kg/m2), is the assessment of weight relative to height. Though BMI is a largest utilized method, it does not differentiated between fat-free mass and fat-mass, which can cause discourage individuals wrongly assessed to be overweight. Waist to hip ratio is the comparison between the circumference of the waist and hip. Measurements are taken from 1 inch above the navel and above the gluteal fold. This method represents the distribution of body weight, and larger waists indicate an unhealthy body composition.
Another assessment is to measure the subcutaneous fat of an individual. Skinfold measurement is taken from the abdominal, triceps, biceps, chest, medial calf, midaxillary, subscapular, suprailiac, and thigh skin areas.

Aerobic Fitness Assessment

Aerobic Fitness can simply be referred to as endurance. More scientifically speaking, it can be thought of as: the efficiency of an individual’s cardiovascular system (heart and lungs) when supplying oxygen throughout the body during exercise(3).
The step-test is one method used to asses an individual’s aerobic abilities and endurance. Before starting the step-test, it is important to determine resting heart rate, predicted maximum heart rate (220-age), ceiling heart rate (85% of HRmax), body mass and age. The assessment consists of stepping up and down on a standardized step for 3 minutes at a set stepping cadence provided by music and vocalized stepping instructions. After 3 minutes, the music stops and heart rate needs to be recorded. The step-test is then repeated with increased rhythm each set until ceiling heart rate is achieved. Results from this test determine the O2-cost or rate of oxygen consumption, which then is used in determining the overall Aerobic Fitness Score. (2)
Determining the health benefit zone from aerobic fitness score can be used to determine exercises needed and prediction/avoidance of medical conditions. A more efficient cardiorespiratory system is important because all muscles and organs have a need for oxygen to function and during physical activity that need increases. (1)

Musculoskeletal Fitness Assessment

Having a good musculoskeletal fitness can be also described as having adequate muscular strength, endurance and flexibility for everyday activities. When testing for muscle endurance, the goal is to determine the length of time a muscle can continue to repeatedly contract and continue to maintain at least 30% of maximum strength (1). The push up test and partial curl test are both used to determine muscle endurance. During the push up test, an individual performs standard push-ups or knee push-ups for women until max number of push ups is reached. During the partial curl-up test, an individual does half sit ups with hands flat on the floor and reaching for a line on the floor until they are unable to continue or until they reach 25 repetitions.
Muscular strength is the maximal force that can be produced by a muscle. Finding the 1 repetition maximum, this is the greatest amount of mass that can be lifted in one contraction while maintaining proper weight lifting technique is the best way to assess strength. (2) Another important factor to musculoskeletal fitness is muscle power. Muscle power can be described as the muscles ability to generate a lot of strength in a short amount of time. Power is assessed by the vertical leap test, which is when an individual attempts to jump as high as he/she can.
All of these aspects can be improved by training and physical activity. Improved musculoskeletal fitness can result in improved metabolic rate and decreased fat mass, which contributed to a higher quality of life as one ages (3).

Back Health Assessment

The back consists of large muscles, and bones that are essential to movement, nerve function and stability (2). Having good back health can be thought of as having correct spine alignment, proper posture, with the muscle strength and endurance to allow for successful daily activities with no pain (4).
When assessing back health, the first step is to understand the types of physical activities done by an individual. A questionnaire can determine level of physical activity, effort during the activities, and perceived physical fitness. Results can help to determine whether an individual suffers from back pain and poor lifestyle choices that are associated with low back pain (2). The waist circumference allows a health professional to assess improper weight distribution that causes stress on the spine.
The last part of back health assessment is to assess the musculoskeletal fitness in flexibility, strength and endurance. Flexibility of the lower back and hamstrings is tested by the sit and reach test. This consists of two trials in which the client sits with legs straight forward in front of them and attempts to reach forward as far as possible in one fluid motion. The back extension test is used to determine muscle endurance. In this test, the client will lie on table with trunk off the table and attempt to body in plank position for until failure or for 180 seconds. Back health assessments allow for a health professional to determine if back pain is present, where improvements are needed and exercises to obtain optimal fitness score. (3)

References
1.Hoeger, W., Lauzon, L., Locke, M. (2006) Principles and Labs for Fitness and Wellness [pgs. 164] Nelson Education Ltd.
2.Jones, G. (2013) HMKN 311 Exercise Prescription Lab Manual, Lab 3 [pgs. 24-31] University of British Columbia Okanagan
3.Lippincott Williams & Wilkins (2010) ACSM’s Resources for the Personal Trainer (3rd Edition)
4.The Harvard Medical School Family Health Guide (2006) Posture and Back Health Retrieved from http://mesacc.libguides.com/content.php?pid=38266&sid=281078