Step

Testing and
Evaluation
T

esting and evaluation are an important part of fitness because they reveal information about your current health and fitness status. Without knowing where
you are now, how will you know what direction to take? These measurements
provide a baselinea starting point that can help you establish goals and monitor
progress as well as provide motivation.
The first part of testing is a health screening, including identifying risk factors for
heart disease, blood pressure, pulse, body composition, and girth measurements. The
second part is physical testing of balance, muscular strength and endurance, flexibility, and cardiorespiratory fitness. Finding out how you rate in each of these areas
will help you design a fitness program that improves your weak areas and maintains
your strong areas. At the end of this book is an assessment sheet for recording your
health and fitness data.

Health Screening
The information in a health screening helps identify risk factors for heart disease and
areas of risk for health and injury that may need the referral of a health professional
before you start an exercise program. There are two simple tools to use in conducting
health screening: a physical readiness questionnaire and an assessment of risk factors
for heart disease.
The physical readiness questionnaire is a screening tool used to determine the
safety or risk of anyone who is preparing to start an exercise program (see figure 2.1)
Read each question carefully. According to the questionnaire, if you answered yes to
one or more questions, consult a physician before taking a fitness test or starting an
exercise program. If you answered no to all of the questions, you can be fairly sure
that you can start a moderate exercise program without a physicians clearance.

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Testing and Evaluation

Assessing Your Physical Readiness

If you answer yes to any of the following questions, you should talk with your
doctor before beginning a weight training program.
Yes

No

____

____

Are you over age 55 (female) or 45 (male) and not

accustomed to exercise?

____

____

Do you have a history of heart disease?

____

____

Has a doctor ever said your blood pressure

was too high?

____

____

Are you taking any prescription medications,

such as those for heart problems or high blood
pressure?

____

____

Have you ever experienced chest pain, spells

of severe dizziness, or fainting?

____

____

Do you have a history of respiratory problems,

such as asthma?

____

____

Have you had surgery or had problems with your

bones, muscles, tendons, or ligaments (especially
in your back, shoulders, or knees) that might be
aggravated by an exercise program?

____

____

Is there a good physical or health reason not

already mentioned here that you should not
follow a weight training program?
Figure 2.1 Physical readiness questionnaire.

Reprinted, by permission, from T.R. Baechle and R.W. Earle, 2014, Fitness weight training, 3rd ed. (Champaign, IL: Human Kinetics), 17.

Risk Factors for Heart Disease

The online calculator at the American Heart Associations website is a comprehensive
and easy-to-use tool. It estimates your risk of having a heart attack or dying from
heart disease within the next 10 years. With the click of a mouse you will be asked
questions about yourself such as age, height, weight, sex, and family history. You will
also answer questions regarding your current health status, such as smoking, diabetes,
and cholesterol. Keep in mind that the result of this screening for risk of heart disease
is only an estimate and not a prediction of having a heart attack or heart disease in the
near future. These results are not a medical report but a tool to help you decide if a
physicians clearance is necessary before starting an exercise program. If your results
indicate you are at risk, its best to get a physicians clearance.

Success Check

QQComplete the questionnaire and the assessment of risk factors for heart dis-

ease. Log on to the American Heart Associations main and use the Attack Risk
Calculator to see if you are at risk. Obtain a physicians clearance if needed.

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Fitness: Steps to Success

Blood Pressure
Blood pressure is the pressure exerted by circulating blood on the walls of blood
vessels and is one of the principal vital signs. Systolic (top number) measures the
pressure in the arteries when the heart contracts, and diastolic (bottom number) measures the pressure in the arteries when the heart muscle is resting between beats and
refilling with blood. Many places offer blood pressure checks, including your doctors office, pharmacies, workplace, health clubs, and local health events. You can
also purchase your own automatic blood pressure cuff to use at home that is easy to
use and has digital readouts.
Before checking your blood pressure, make sure you have an empty bladder and
are comfortable and relaxed. Remove any tight-sleeved clothing, and rest 2 to 10 minutes. Your arm should be at heart level and feet flat on the floor. Place the cuff snugly
an inch above the bend in your elbow and follow the directions on the blood pressure
monitor. Compare your reading with table 2.1. If your systolic blood pressure reading is 140 or higher, or your diastolic blood pressure reading is 90 or higher (either
number is high), consult your doctor. Proper exercise can lower blood pressure.

Table 2.1 Classification of Blood Pressure for Adults

Systolic blood pressure

Diastolic blood pressure

Category

Normal

<120

<80

Prehypertension

120-139

80-89

Hypertension stage 1

140-159

90-99

Hypertension stage 2

>160

>100

Source: U.S. Department of Health and Human Services, National Heart, Lung, and Blood Institute, The seventh
report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure.
(Bethesda, MD: NIH Publication No. 03-5233, December 2003).

Success Check

QQTake your blood pressure reading. Make sure you sit and relax 10 minutes

and keep your feet flat on the floor.

QQRecord your blood pressure on the assessment sheet. Is it within the normal
range? If either number is high, consult your physician.

Heart Rate
Your pulse is the rate at which your heart beats and is called your heart rate in exercise, which is the number of times your heart beats per minute (bpm). A normal resting heart rate can range from 40 to 100 bpm; the average is 60 to 80 bpm. The more
cardiovascularly fit you are, the lower your resting heart rate due to the heart itself
getting stronger and pumping blood more efficiently. Your heart does not have to
work as hard!
Many factors can increase heart rate: stress, nicotine, illness, and hot weather.
Increased resting heart rate in a physically fit person may indicate overtraining.

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Testing and Evaluation

Performing a moderate cardio program five times per week for 30 minutes or an
intense cardio program three times a week for 30 minutes can lower resting heart rate
up to one beat per week.
According to the American Heart Association, the best time to calculate your resting heart rate is in the morning before you get out of bed. To take your pulse, do the
following:
Use your fingers when finding a pulse, because your thumb has a pulse of
its own.
Find the radial pulse on the inside of the wrist at the base of the thumb. You
may also feel a pulse on your carotid arteries on either side of the neck.
Count the beats for 10 seconds, starting with 0.
Multiply by 6.
Evaluate your resting heart rate using table 2.2.

Table 2.2 Normal Resting Heart Rates

Adults (including seniors)

60-100 beats per minute

Well-trained athletes

40-60 beats per minute

Success Check

QQTake your resting heart rate (pulse). Sit and relax for 10 minute before taking

your pulse.
QQUse your fingers, not your thumb.
QQPress gently if you are using the neck site.
QQRecord your resting pulse on the assessment sheet. Is it within normal range?

Body Composition
Your body is made up of fat mass and fat-free mass (muscle, bones, organs, and
blood). Fat mass is essential for proper hormone production, function of the nervous
system, protection of organs, and insulation. These normal body functions can be
disrupted if body fat goes below the essential 5 percent for men and 8 percent for
women. Without exercise, fat mass goes up 1 to 3 percent per decade after age 20
until age 60, when fat mass gradually declines.

Skinfolds
Two people can be the same height and weight but look completely different because
of their body compositions. To determine body composition, you must first find your
percent or pounds of body fat. One way to determine your fat mass is by using skinfold measurements. A skinfold test measures the amount of fat directly under the
skin, or subcutaneous fat, which is about 50 percent of your total body fat. Skin calipers are used to pinch the fat at various sites for men and women, and the sites can
range from 3 to 9 depending on which skinfold test is administered. Results have a
3 to 5 percent chance of being too high or too low, but it is a good estimate. Because
skill is needed in administering and evaluating this test, a professional should conduct the test to ensure accuracy.

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Fitness: Steps to Success

BIA
The bioelectric impedance assessment (BIA) is considered one of the most reliable
and easy-to-use methods of determining body fat today. These devices ($25-$250) can
be handheld or stepped on. The handheld device is most accurate for the upper body,
and the step-on device is most
accurate for the lower body.
See figure 2.2 for an example.
The device sends a small electrical signal through the body
that measures the resistance
of the bodys tissues. You will
program in a few questions
in regard to your age, weight,
height, and sex. If you are
using the handheld model, you
will stand with your feet apart,
extend your arms straight out,
and hit the start button. In
Figure 2.2 Bioelectric impedance assessment device.
about seven seconds your percentage of body fat and pounds
of fat will appear on the screen. For the step-on version, you must cover the electrodes with your bare feet and wait for the results to appear. Results have a 3 percent
chance of being too high or too low, but its a comparable assessment to the skinfold
test. For the most accurate results, follow these guidelines:

Do not eat or drink within 4 hours of the test.

Do not exercise within 12 hours of the test.
Urinate within 30 minutes of the test.
Do not consume alcohol within 48 hours of the test.
Do not take diuretics within 7 days of the test.

You should assess body composition once every six to eight weeks because the
rate of fat loss is about 1 percent per month if you are unfit and untrained. Understand that additional weight may be lost, but the loss may be from water or muscle
tissue.

BMI
A third choice is an indirect measure, the body mass index (BMI), which uses height
and weight to calculate body fat mass. It is widely used in schools and physicians
offices because the link between your BMI and fat is rather strong and the test is
quick and easy to do, inexpensive, and practical.
Because its an indirect measure, BMI does not take into consideration that
although a man and woman may have the same BMI, men tend to carry less body fat
than women. And the older population tends to carry more body fat than younger
adults. In addition, those who have more muscle mass than the average person, such
as athletes or soldiers, may show a high BMI (obesity) due to musculature, not fatness. For example, when basketball player Michael Jordan was at his best, his BMI
was 29, which classified him as being overweight. However, his waist was under 30
inches! To determine your BMI, go to www.cdc.gov/healthyweight/assessing/bmi/
adult_bmi/english_bmi_calculator/bmi_calculator.html or use figure 2.3.

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Figure 2.3 BMI chart.

Reprinted, by permission, from C.B. Corbin and R. Lindsey, 2005, Fitness for life, 5th ed. (Champaign, IL:
Human Kinetics), 81.

E6149/Naternicola/table2.4/498934/alw/r1-pulled

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23 24 25 26 27 28 29 30 31 32 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52
22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 45 46 46 47 48 49 50

22 22 23 23

4' 10" 21 22 22 23
20 21 21 22
19 20 20 21
18 19 19 20
18 18 18 19
17 18 18 19
17 17 17 18
16 17 17 17
15 16 16 17
15 15 16 16
14 15 15 16
14 15 15 15
13 14 14 15
13 14 14 15
13 13 14 14
12 13 13 14
12 12 13 13
12 12 13

11
11

4' 9"

4' 11"
5' 0"
5' 1"
5' 2"
5' 3"
5' 4"
5' 5"
5' 6"
5' 7"
5' 8"
5' 9"
5' 10"
5' 11"
6' 0"
6' 1"
6' 2"
6' 3"
6' 4"

13 14 15 15 16 16 17 18 18 19 20 20 21 21 22 23 23 24 24 25 26 26 27 27 28 29 29 30 30

14 14 15 15 16 17 17 18 19 19 20 21 21 22 22 23 24 24 25 26 26 27 27 28 29 29 30 31 31

14 15 15 16 17 17 18 19 19 20 21 21 22 22 23 24 24 25 26 26 27 28 28 29 30 30 31 31 32

15 15 16 16 17 18 18 19 20 20 21 22 22 23 24 24 25 26 26 27 28 28 29 30 30 31 32 32 33

15 16 16 17 18 18 19 20 20 21 22 22 23 24 24 25 26 26 27 28 28 29 30 31 31 32 33 33 34

15 16 17 17 18 19 20 20 21 22 22 23 24 24 25 26 26 27 28 29 29 30 31 31 32 33 33 34 35

16 17 17 18 19 19 20 21 22 22 23 24 24 25 26 27 27 28 29 29 30 31 32 32 33 34 34 35 36

16 17 18 18 19 20 21 21 22 23 24 24 25 26 27 27 28 29 30 30 31 32 32 33 34 35 35 36 37

17 17 18 19 20 21 21 22 23 24 24 25 26 27 27 28 29 30 30 31 32 33 33 34 35 36 36 37 38

17 18 19 20 20 21 22 23 23 24 25 26 27 27 28 29 30 31 31 32 33 34 34 35 36 37 38 38 39

18 19 19 20 21 22 23 23 24 25 26 27 27 28 29 30 31 31 32 33 34 35 36 36 37 38 39 40 40

18 19 20 21 22 22 23 24 25 26 27 27 28 29 30 31 32 32 33 34 35 36 37 37 38 39 40 41 42

19 20 21 21 22 23 24 25 26 27 27 28 29 30 31 32 33 33 34 35 36 37 38 39 39 40 41 42 43

19 20 21 22 23 24 25 26 27 27 28 29 30 31 32 33 34 35 35 36 37 38 39 40 41 42 43 43 44

20 21 22 23 24 25 26 27 27 28 29 30 31 32 33 34 35 36 37 37 38 39 40 41 42 43 44 45 46

21 22 23 24 25 26 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 43 44 45 46 47

21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49

25 26 27 28 29 30 31 32 34 35 36 37 38 39 40 42 43 44 45 46 47 48 49 50 52 53 54 55 56

Low

Good fitness zone

Weight
Marginal

Obese

90 95 100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185 190 195 200 205 210 215 220 225 230 235 240 245 250

12 12 13

24 25 26 27 28 29 30 31 32 34 35 36 37 38 39 40 42 42 43 44 45 47 48 49 50 51 52 53 54

23 23 24 24

4' 8"

26 27 28 29 30 31 32 34 35 36 37 38 39 40 41 43 45 46 47 48 49 50 51 52 54 55 56 57 58

24 24 25 25

4' 7"

27 28 29 30 31 32 34 35 36 37 39 40 41 42 43 45 46 47 48 49 51 52 53 54 56 57 58 59 60

25 25 26 26

4' 6"

Height

Fitness: Steps to Success

Success Check

QQCalculate your body composition using one of the methods described.

QQRecord your percentage of body fat on the assessment sheet. Is it within
normal range for your age and sex?

Girth Measurements
Girth measurements are those that go around the body at specific anatomical sites,
which include the chest, waist, hips, thigh, calf, and biceps. Its important to perform
measurements periodically when starting an exercise program because its common
to lose girth instead of mass in the first six to eight weeks of an exercise program. The
reason for this is twofold. First, your body is burning fat tissue (which takes up a lot
of space) and building muscle tissue (which is much more compact). So it is possible
to gain weight yet become smaller!Second, most people store body fat in the midsection, so losing girth around the middle means you are becoming leaner. This can be
more motivating for you than the number on the scale if one of your fitness goals is
to lose weight. You may notice your jeans getting baggy around your waistline yet
your arms becoming lean and toned (more muscle). Its not uncommon for the scale
to show a one- to two-pound increase after the first six to eight weeks when starting
a program. Know not to get discouragedanticipate it will happen!
On the other hand, if you want to increase muscle size, such as in your chest and
biceps, girth measurements are an excellent way to monitor your progress. Knowing
whether your muscles are growing may indicate you have reached a plateau or that
your workout program needs to be changed.
Although there are specific tape measures that are spring-loaded, which makes
this assessment easier to perform, it may be helpful to find someone who will measure you every four to six weeks using an inexpensive vinyl tape measure. Have the
same person perform the assessment to ensure consistency.
Be consistent in using landmarks for each area. For the most accurate results,
follow these guidelines and the instructions in table 2.3:

Table 2.3 Body Measurement Guide

Shoulders

Measure the circumference 2 inches

below the bony tip of the shoulder.

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Chest: Men

Measure the circumference at nipple level.

Chest: Women

Measure the circumference of the upper

chest (above breast).

Waist

Measure the circumference of the smallest

part of the waist.

(continued)

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Fitness: Steps to Success

Table 2.3 (continued)

Hips

Measure the circumference of the widest

part of the glutes.

Thigh

Measure the circumference midway

between
the hip bone and knee.

Biceps

Measure the circumference midway

between
the shoulder and elbow.

Wear tight-fitting clothing.

Measure the right side of the body.
Landmarks are marked for each measurement.
Tape should be in contact with the body, not depressing the skin.
Use a mirror to ensure the tape is level.

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Testing and Evaluation

Success Check

QQUse a Myotape or ask someone to take your measurements.

QQRecord your measurements on the assessment sheet.

Posture
Posture refers to the bodys alignment and positioning in regard to gravity. Whether
you are standing, walking, playing, sleeping, or working, gravity imposes a force on
the joints, connective tissue, and muscles that affects health. Poor posture affects not
only physical movement and its efficiency but also digestion, elimination, and breathing. Poor posture results from a combination of several factors:

Occupational stress
Muscle imbalances (muscles that are either too weak or not flexible)
Excessive weight
Poor mattress
Injuries, falls, and accidents
Poorly designed work space
Improper footwear and foot problems

Good posture alleviates stress on joints, helps muscles function properly, prevents
back pain, reduces fatigue, and aids in a good appearance. Therefore, proper posture is
an extremely important factor in your assessment. Without good posture, you cannot
be physically fit or function efficiently. Determining muscle imbalances (what needs to
be stretched and what needs to be strengthened) is vital in designing a fitness program.
The easiest posture analysis is a visual assessment that can indicate any problem areas
you may have. You may also choose the expertise of your local chiropractor who can
make assessments and recommendations. To evaluate your posture, face a full-length
mirror wearing tight clothes. Closing your eyes, take a few deep breaths and relax into
your normal postural stance. It may help to have a family member or friend with you to
snap a picture from the front and side angles. Use table 2.4 to assess your posture.

Table 2.4 Guidelines for Evaluating Posture

Side view

Good
posture

Front view
Chin
parallel
to floor
Ear in
line with
shoulders
Shoulders
directly
over
hips (not
rounded
forward)
Chest up

Ears level
Shoulders
level
Hips level
Arms by
sides
(equal
distance
between
elbow
and waist
on both
sides)

(continued)

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Fitness: Steps to Success

Table 2.4 (continued)
Side view

Poor
posture

Front view
Slight
curve in
upper
back
Slight
curve in
lower
back
Knees
over
ankles

Arms by
sides
with
palms
facing
inward
(equal
on both
sides)
Toes
pointed
slightly
outward
(equal
on both
sides)

Success Check

QQEvaluate your posture. How do these assessments help you evaluate your
fitness?
QQRecord the results on the assessment sheet.

Physical Testing
Physical testing will best indicate your fitness level. Specific areas of your body and
muscles perform specific functions that may need to be strengthened or stretched,
depending on your daily activities. Physical testing includes various levels of balance
tests, a push-up test for upper-body strength, a squat test for lower-body strength,
and a curl-up test for core strength.

Balance
Proprioception (balance) is the bodys ability to understand and use information
about body position in space. It allows you to control your limbs without looking
at them. Signals from the soles of your feet, the relation of your inner ear to gravity, and what you see prompt the body to activate or deactivate muscles in order to
maintain your preferred position. It does this every time you stand, go down steps,
lift weights, get dressed, pick up a child, or stand on tiptoe. Increasing your ability
to balance will improve coordination and posture (as well as athletic skill) and will
result in increased stability and fewer injuries.The following figures show three balance tests to try.

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