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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/Rect
usAbdominis/BWSitUp.html

1 km Time Trial (min)

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

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