The health assessment will involve:
Weight and Height measurements being taken, this will allow your Body Mass Index (BMI) to be calculated. BMI is used to assess weight relative to height and is a rough indication of obesity and associated health risks.
Hip to Waistratio analysis, this calculates the pattern of body fat distribution, with more fat around the trunk leading to increased health risks.
A Blood Pressure check using an up to date digital blood pressure monitor, will assess the force exerted on the heart, and is a good indication of cardiovascular health.
A Body Mass Analysis will allow for a better understanding of body composition, with percentage of body fat being calculated through either a skinfold measurement or bioelectrical impedance. The latter will be assessed using state-of-the-art Tanita body fat monitor scales. Too much fat has been linked to conditions such as high blood pressure, heart disease and diabetes.
A Resting Heart Rate check can be used as rough insight into present levels of fitness, with rates usually being significantly less in trained athletes. As fitness levels increase resting heart rates may decrease thus becoming another good form of feedback.
Lung function assessment specifically measures the volume, speed and flow of air expired through the lungs. Several valuations can be generated and assessed to provide valuable and motivational information to smokers and individuals aspiring to improve lung function and lung age.
In addition to the above, a full fitness assessment involves:
An Aerobic Fitness Assessment, where your ability to perform dynamic, large muscle group movements, at a moderate-to-high intensity for a prolonged period of time is analysied. This can be achieved through a variety of assessments including the step test and the multi – stage fitness test (excellent for those looking to a career in the forces).
A Muscular Strength and Endurance Assessment will enable an analysis of present levels of muscular fitness. Muscular fitness is essential for us to perform day–to–day activities; it enables us to pursue leisure activities and has been shown to reduce the risk of osteoporosis and lower back problems. Muscular fitness can be further broken down into Muscular Strength and Muscular Endurance. These two components can be measured using a variety of assessments such as 1 rep max testing, press up and sit up tests.
A Flexibility Assessment will assess your current flexibility and highlight areas for improvement. Poor flexibility can lead to poor posture and result in injuries and lower back problems. It is important to note that flexibility is joint specific and so no one test can determine total body flexibility. I will use a range of methods including the sit and reach test and a posture analysis, to assess your flexibility.
A Training Zone Analysis will enable you to use your heart rate as a monitor to ensure you are training at the right intensity for your specific goal and level of fitness. To complete a training zone analysis you first need a calculation of your resting heart rate, this is best taken in the morning over a period of days with the average figure being used. Next we need to calculate your maximum heart rate this can be achieved in several ways depending on your current fitness level, either age predicted, sub-maximal test or a maximal test.
Why carry out a fitness assessment?
Fitness assessments are a major component in the design and management of an individuals exercise programme. They are important as they not only give a clear indication of a participants current fitness level which is invaluable in designing an initial specific exercise programme, but also allow progress and development to be monitored with changes to the programme made as necessary.Fitness assessments also provide motivation to participants by establishing reasonable and attainable fitness goals.
Before any type of fitness assessment or exercise programme is undertaken, a form of health screening should take place to ensure you the client will not be placed under any risk through the assessment procedure or subsequent exercise programme.
I offer two types of fitness assessment, a basic health assessment and the full fitness assessment.