ARBA
UNIVERSITY
BAHIRMINCH
DAR UNIVERSITY
SAWLAACADEMY
CAMPUS
SPORT
DEPARTMENT OF SPORT SCIENCE
UNIT OF BASIC SCIENCE AND HUMANITIES
PHYSICAL FITNESS
Course for UG
Regular Students
BY: WAS
1February
2021
 REMEMBER:
2
UNIT ONE
CONCEPTS OF PHYSICAL
FITNESS
UNIT OBJECTIVE
By the end of this unit you should be able to:
 Define physical fitness, physical activity, physical
exercise and sport
 Recognize the benefits of physical fitness
 Realize general principles of fitness training
 Make behavior modification to stay fit
INTRODUCTION
 Physical fitness: It is an ability to
meet the ordinary, as well as
unusual demands of daily life
safely
and
effectively
without
being overly fatigued.
 Simply it is the body‘s ability to function effectively and
efficiently, and contributes the total quality of life.
…CONT’D
 Fitness isn’t just about being able to do
sit-ups and run fast.
 Fitness is : “the ability to meet the
demands of the environment”
 It includes home, work, family and friends
– All of them make demands on you.
 Meeting the demands means carrying
out tasks and activities.
…CONT’D

Sport: It is organized competitive activities governed
by rules that standardize the competition and conditions
so individuals can compete fairly.

Sport is, above all, competitive activity. We cannot think
of sport without thinking of competition.

without the competition, sport becomes simply play or
recreation.
…CONT’D

Physical Activity: Any bodily movement
produced by the contraction of the
skeletal muscles
that
increases energy
expenditure above the baseline level.

Exercise: a Physical activity that is
planned, structured, and repetitive with
the purpose of developing, improving,
or maintaining physical fitness.
…CONT’D

Play: is considered to be a free activity,
generally non serious

Game: is a competitive activity or sport in which
players contend with each other according to a
set of rules.

Recreation: is an activity engaged in during
leisure
and
satisfaction.
motivated
by
the
personal
Definition
Training principle:
• Is a guideline for the
development of the efficient
program to improve personal
fitness.
Efficient and Safety
Before starting the planned training the
following points should be considered.
Past medical history
Present health
Previous involvement in physical activity
Present fitness level
Goals
Follow planned program to avoid injury
…Cont’d
 A training programme to improve performance should obey
the following principles of training.
 Specificity
 Adaptability
 Progression  FITT Principle
 Overload
 Individuality
 Reversibility  Rest and recovery
 Tedium/variety
 Warming up and cool down
PRINCIPLES OF WARMING UP
 The purpose of the warm-up is to prepare trainee’s
for the training to follow. During the warm-up:
1. Pulse rate should be gradually raised.
2. Joint flexibility should be addressed through a series
of moderate stretching and mobility exercises.
3. body temperature is raised, which is one of the main
factors in facilitating performance.
4. Skills that are part of the activity can be part of your
warm up.
5. Performer to become mentally focused on the activity.
…cont’d
Warm ups are needed to prepare the body for
effort, to increase the core temperature, and to help
prevent injury.
They should be gentle and rhythmic and use those
muscles to be involved in the main activity, and should
take up 10% to 20% of the time in the primary
exercise.
Warm up environment
 Where possible the warm-up environment should
resemble that of the competition.
Example – Swimmers should warm up in a practice
pool, weightlifters should warm up in a weight-room.
PRINCIPLES OF OVERLOAD
‘The more you do, the more you will be capable of doing’
 Over load principle is systematically
increasing the amount of load.
 Quite simply, we can only achieve
improvements in most aspects of
physical performance by forcing the
body to work beyond it’s current
known limits.
…cont’d
Example – to improve our aerobic
fitness by running, we could run more
times a week, complete the run in a
shorter time or increase the distance we
run.
Each one of these will overload the
aerobic system. The aerobic system will
gradually adapt to cope with the
overload and we will become fitter.
THE F.I.T.T. PRINCIPLE
 An easy way to get started on developing a
personal fitness program is utilizing the F.I.T.T.
principle.
 Frequency: how often you will exercise
 Intensity: how hard of the exercise
 Time: How long each individual session should last
 Type: What type of exercise will you be doing
Summary of FITT
PRINCIPLES OF PROGRESSION
Progression means gradually increasing the amount of
exercise you do.
The body takes time to adapt to more frequent or harder
exercise. We must build up stress on our bodies in a gradual,
or progressive way – by lifting heavier weights or
running further.
If a coach increases the training too quickly, the body will not
have time to adapt and this may result in injury. Slow and
steady progress is the best way forward.
…cont’d
To steadily improve fitness levels, physical demands to
overload an athlete’s system must continually increase.
If the training demand is increased too quickly, players will
be unable to adapt and may break down.
PRINCIPLES OF SPECIFICITY
“You get what you train for”
Every type of exercise has a particular effect on the
body. The type of training we choose must be right
for the type of improvement we want to see.
This principle is just how it sounds...how you exercise
should be specific to your goals.
If your main goal is simply health, fitness and weight
management, you should focus on total body strength,
cardio and a healthy diet.
 Make sure your training matches your goals.
…cont’d
• You must do specific types of activity to improve specific parts of
the body in specific ways.
• Different events can require very different forms of training.
For example, if you’re
training for a weightlifting
competition, it’s no use
going swimming every day.
You need to concentrate on strength training
for your arms and legs.
PRINCIPLES OF VARIATION
 Variety is the spice of life. If you do the same thing week after
week it becomes monotonous and boring.
 A training program should include a variety of training
methods. This will help to maintain interest and motivation and
makes sure that the loads you work against are varied.
 This principle also implies that exercises and activities should
be change regularly so that players do not overstress a
certain part of the body. Mixing up activities also maintains
interest in training.
…cont’d
Our training programme must be varied to avoid tedium –
boredom.
By using a variety of different training methods we will keep
our enthusiasm and motivation.
We can follow a long work out with a short one, a hard
session with a relaxed one or a high speed session with a slow
one.
We may be able to change the way we train and where
we train.
…cont’d
Circuit Training is an excellent way to avoid Tedium.
PRINCIPLES OF ADAPTION
 Adaption refers to the body’s ability to adjust to
increased or decreased physical demands.
 Repeatedly practicing a skill or activity makes it
second nature and easier to perform.
 This principle explains why beginning exercisers are
often sore after starting a new routine, but after doing
the same exercise for a period, they have little, if any,
muscle soreness.
…cont’d
In addition, adaptation makes an athlete very
efficient and allows him to expend less energy doing
the same movements.
Adaptions to the demands of training occur
gradually, over long periods of time and trying to
accelerate this process may lead to injury, illness or
overtraining.
THE REST AND RECOVERY
PRINCIPLE
“The more you train the more sleep your body needs.”
 While we often focus on getting in as much exercise
as possible, rest and recovery is also essential for
reaching your weight loss and fitness goals.
 While you can often do cardio every day (though
you may want to rest after very intense workouts) you
should have at least a day of rest between strength
training workouts.
…cont’d
Make sure you don't work the same muscles two days
in a row to give your body the time it needs to rest
and recover.
The body cannot repair itself without rest and time to
recover. Both short periods like hours between multiple
sessions in a day and longer periods like days or
weeks to recover from a long season are necessary to
ensure your body does not suffer from exhaustion or
overuse injuries.
PRINCIPLES OF REVERSIBILITY
"use it or lose it."
When player stops training, their gains will
disappear quicker than they were gained.
The rate of decline for athletes will depend
on the length of training before detraining,
the specific muscle group and other factors.
Maintaining a moderately high level of
fitness year-round is easier than detraining at
the end of the season and then retraining at
the beginning of the next.
…cont’d
 To avoid detraining, never take a complete break,
even when injured the uninjured parts of the body
need to be trained
 Detraining affects all fitness components but aerobic
losses are more rapid than strength / power losses
(results of 5 months of endurance training can be lost
in 6 – 8 weeks) but it will lose our gains in strength
after about 12 weeks of inactivity
PRINCIPLES OF INDIVIDUAL
RESPONSE
“Not all athletes created equal ”
 Each athlete will respond differently to the same
training stimulus.
 Some people are able to handle higher volumes of
training while others may respond better to higher
intensities.
…cont’d
There are many factors that alter the training
response:










genetic ability,
predominance of muscle fiber types,
chronological or athletic age,
mental state,
maturity,
nutrition,
prior training,
environment,
sleep, rest, stress, illness or injury, and motivation, and
other factors in your life,
PRINCIPLES OF COOL-DOWN
 Vital to return the body to a resting state.
 It helps the muscles return blood to the heart, rather
than pool in the muscles, and also helps prevent the
build-up of lactic acid in the muscles.
 A cool-down brings the body back to its normal
functions. During a cool-down of 20 minutes, athletes
perform activities that facilitate faster regeneration
and recovery from strains of training.
…cont’d
 Why cool down?
 It is the exact opposite of the
warm up.
 The body has been working at a
maximum level in competition or in
training and must be allowed to
return gradually to it’s normal
resting rate.
UNIT TWO
COMPONENTS OF PHYSICAL
FITNESS
UNIT OBJECTIVE
At the end of this unit you should be able to;
 Identify the five components of health related physical
fitness components
 Analyze health risks associated with excessively low body
fatness
 Understand health risks associated with over fatness
 Appreciate and value the benefits of regular physical
exercise to healthy living.
 Recognize the means and methods of developing the
INTRODUCTION
• The components of physical fitness are divided
into two categories:
Health Related and Skill Related.
Health related fitness
Skill Related Fitness
o Cardiovascular Fitness
o Strength
o Balance
o Muscular Endurance
o Speed
o Flexibility
o Reaction Time
o Power
o Agility
o Body Composition
o Co-ordination
HEALTH –RELATED PHYSICAL FITNESS
1. CARDIOVASCULAR FITNESS

It is a measure of a heart‘s ability to pump oxygen-rich blood to the
working muscles during exercise.

In practical terms, cardiorespiratory endurance is the ability to
perform endurance-type exercise such as (distance running, cycling,
swimming, etc.).

Generally capable of performing 30 to 60 minutes of vigorous
exercise without undo fatigue.
EXERCISE PRESCRIPTION FOR CARDIO RESPIRATORY
FITNESS

Warm-Up:

Every workout should begin with a warm-up. A warm-up usually consists of 5 to
15 minutes of slow-paced exercise.

A warm-up routine for someone who will be jogging for (the cardio respiratory
workout might consist of the following steps:
1.
1 to 3 minutes of light calisthenics
2.
1 to 3 minutes of walking at a pace that elevates heart rate by 20 to 30
beats/min above rest.
3.
2 to 4 minutes of stretching (optional)
4.
2 to 5 minutes of jogging at a slow pace to gradually elevate the
heart rate toward the desired target heart rate (discussed later in the section
on intensity).
…CONT’D

Workout:
Mode: walking, jogging, cycling, and swimming. In general, any activity that uses a
large muscle mass (e.g., the legs) in a slow, rhythmical pattern
Frequency: three to five sessions per week to achieve near-optimal gains in cardiorespiratory fitness and minimal risk of injury.

If training is injury-free, the frequency can be increased to 5 days per week if
desired.
Duration: Recall that, duration of exercise does not include the warm-up or
cool-down.

In general, exercise durations in improving cardio respiratory fitness are
between 20 and 60 minutes.
…CONT’D
Intensity: exercise intensity for improving health-related physical fitness is between 50% and 85% VO2
max.

The most popular method of determining THR is the percentage of maximal heart rate (MHR)
method.

This method works on the principles that exercise intensity (i.e., % VO2 max) For example, the
maximal HR of a 20-year-old college student can be estimated by the following formula.

HR max = 220 - 20 = 200 beats/min

The THR is then computed as 200 beats/min x 0.70 = 140 beats/min 200 beats/min x 0.90 =180
beats/min

THR = 140 to 180 beats/min

In this example, the THR to be maintained during a workout to improve cardiorespiratory fitness is
between 140 and 180 beats/min; this range of exercise intensities is sometimes called the
training sensitive zone.
 Activity: Calculate the high and low ends of your THR range based on the above formula.
…CONT’D

Safety: The optimal exercise intensity to improve cardio
respiratory fitness without increasing the risk of injury is
between 60% and 80% of VO2 max (73-87% HR
max).

Further, note that the optimal frequency and duration
are 3 to 4 days/ week and 20 to 60 minutes/day,
respectively.
…CONT’D

Cool-Down

Every training session should conclude with a cool-down
(5-15 minutes of light exercises and stretching).

A primary purpose of a cool-down is to promote blood
return to the heart, thereby preventing blood from
pooling in the arms and legs, which could result
in dizziness
2. MUSCULAR STRENGTH

Is the ability of the muscles to exert an external force or to
lift a heavy weight. Or

The amount of force a muscle can produce with a single maximum
effort.

A fit person can do work or play that involves exerting
force, lifting or controlling one’s own body weight.
3. MUSCULAR ENDURANCE

Is the ability of a muscle of group of muscles to remain contracted
or to contract repeated (exert) for a long period of time.

A fit person can repeat movement for a long period without undue
fatigue.
running

swimming
MUSCLE STRUCTURE AND CONTRACTION
Muscle Structure: Skeletal muscle is a collection of long thin cells
called fibers.

Muscles are attached to bone by connective tissues known as
tendons.

Muscular contraction causes the tendons to pull on the bones,
thereby causing movement.
Muscle Contraction: is regulated by signals coming from motor
nerves.

Motor nerves originate in the spinal cord and send nerve fibers to
individual muscles throughout the body.
…CONT’D
Muscle contractions are classified
into
two
major
categories:
isotonic and isometric.
I. Isotonic (dynamic) contractions:
•
Alters the length of muscles.
•
There is joint movement.
•
Muscles working
through
a
range of motion.
Example: Lifting weights, swimming, rock climbing, cycling
 Isotonic contractions can be further subdivided into
concentric, eccentric, and isokinetic contractions.
…CONT’D
II. Isometric (static) contraction:
• Doesn't altering the length of muscles
• There is no joint movement.
• Hold a pose for as long as you can
• Don't move or put your muscle(s) through
any range of motion.
Example:
1) Holding a dumbbell in one hand
2) Holding a static pushup position
3) Pushing against an immovable object,
such as a wall.
MUSCLE FIBER
There are three types of skeletal muscle fibers: Slow twitch, Fast twitch,
and Intermediate muscle fibers
1. Slow-Twitch Fibers: As the name implies slow-twitch fibers contract
slowly and produce small amounts of force; however, these fibers are
highly resistant to fatigue.

Slow-twitch fibers, which are red in appearance, have the capacity
to produce large quantities of ATP aerobically, making them ideally
suited for a low-intensity prolonged exercise like walking or slow
jogging.
2. Fast-Twitch Fibers: are contract rapidly and generate great
amounts of force but fatigue quickly.

White and have a low aerobic capacity, but they are well
equipped to produce ATP anaerobically.

Are used during activities requiring rapid or forceful movement,
such as jumping, sprinting, and weight lifting.
3. Intermediate Fibers: Are although more red in color, possess a
combination of the characteristics of fast- and slow-twitch fibers.

Are contract more quickly and produce more force than slow-twitch
fibers but contract more slowly and produce less force than fast-
twitch fibers. They are more fatigue resistant than fast-twitch fibers
but less fatigue resistant than slow-twitch fibers.
4. FLEXIBILITY

Flexibility is the ability to move joints freely through their full
range of motion.

It is affected by muscle length, joint structure, and other factors.

A fit person can move the body joint through a full range of motion
in work and in play.
…CONT’D
 Flexibility can be improved by stretching the muscles and tendons and by
extending the ligaments and supporting tissues beyond their normal range of
movement.
There are 3 different types of stretching
A. Static Stretching - Extending a limb beyond its normal range. The position is
held for at least 10 seconds.
B.
Active/Dynamic Stretching – Extending a joint beyond its normal limit, and
repeats this rhythmically over a period of 20 seconds.
C. Passive Stretching – Joint flexibility is improved by external force caused by
partners or coaches who move the limb to its end position and keep it there for
a few seconds.
EXERCISE PRESCRIPTION FOR IMPROVING FLEXIBILITY

The frequency and duration of a stretching exercise prescription should be 2 to
5 days per week for 10 to 30 minutes each day.

The first week should consist of one stretching session, with one session added
per week during the first 4 weeks of the slow progression phase of the
program.

Initially, the duration of each training session should be approximately 5
minutes, increasing gradually to approximately 20 to 30 minutes following
6 to 12 weeks of stretching during the slow progression phase.

The physiological rationale for increasing the duration of stretching is that each
stretch position is held for progressively longer durations as the program
continues.
For example, begin by holding each stretched position for 15
seconds, and then add 5 seconds each week up to 30 seconds.

Start by performing each of the exercises once (1 rep) and progress to 4 reps.
5. BODY COMPOSITION

Is the relative proportion (percentage) of muscle, fat, bone, water
and other tissues that comprise the body.

A fit person has a relatively low, but not too low, percentage of
body fat (body fatness).
WOMEN
Essential
fat
10-12%
Athletes
14-20%
Women
Fitness
21-24%
Acceptable 25-31%
Obese
32% or
more
MEN
Essential
fat
2-4%
Athletes
6-13%
Fitness
14-17%
Acceptable
18-25%
Obese
26% or
more
PRINCIPLES OF EXERCISE PRESCRIPTION FOR
HEALTH AND FITNESS

Doctors often prescribe medications to treat certain diseases, and
for every individual there is an appropriate dosage of medicine
to cure an illness.

Similarly, for each individual, there is a correct dosage
of
exercise to effectively promote physical fitness, called an
exercise prescription.

Exercise prescriptions should be tailored to meet the needs of the
individual. It should include fitness goals, mode of exercise, a
warm-up, a primary conditioning period, and a cool-down.

The following sections provide a general introduction to each of
these components.
1. FITNESS GOALS

A logical and common type of fitness goal is a performance goal.

You can establish performance goals in each component of
health-related physical fitness.

In addition to performance goals, consider establishing exercise
adherence goals.

That is, set a goal to exercise a specific number of days per
week.

Exercise adherence goals are important because fitness will
improve only if you exercise regularly!
IN WRITING YOUR PERSONAL FITNESS GOALS, CONSIDER THE FOLLOWING
GUIDELINES:

Set Realistic Goals

Establish Short-Term Goals First

Set Realistic Long-Term Goals

Establish Lifetime Maintenance Goals

List Goals in Written Form

Recognize Obstacles to Achieving Goals
Table Fitness improvement goals
2. MODE OF EXERCISE

Every exercise prescription includes at least one mode of
exercise that is, a specific type of exercise to be performed.

For example, to improve cardio respiratory fitness, you could
select from a wide variety of exercise modes, such as running,
swimming, or cycling.

Key factors to consider when selecting an exercise mode are
enjoyment, availability of the activity, and risk of injury.
3. WARM-UP

A warm-up is a brief (5- to 15-minute) period of exercise that precedes
the workout.

It generally involves light calisthenics or a low-intensity form of the
actual mode of exercise and often includes stretching exercises as
well.

The purpose of a warm-up is to elevate muscle temperature and
increase blood flow to those muscles that will be engaged in the
workout.

A warm-up can also reduce the strain on the heart imposed by
rapidly engaging in heavy exercise and may reduce the risk of
muscle and tendon injuries.
4. THE WORKOUT PLAN

The major components of the exercise prescription that make up the
primary conditioning period are the mode of exercise (described
earlier), frequency, intensity, and duration.

The frequency of exercise is the number of times per week that
you intend to exercise.

In general, the recommended frequency of exercise to improve
most components of health-related physical fitness is three to five
times per week.

The intensity of exercise is the amount of physiological stress or
overload placed on the body during the exercise.

Time or duration of exercise also take in account to improve specific
body.
5. COOL-DOWN

The cool-down (sometimes called a warm-down) is a 5- to 15minute period of low-intensity exercise that immediately follows the
primary conditioning period.

For instance, a period of slow walking might be used as a cooldown following a running workout.

The primary purpose of a cool-down is to allow blood to be
returned from the muscles back toward the heart.
INDIVIDUALIZING THE WORKOUT
 Activity
How much exercise is enough?
 The needs and objectives of the individual.

The
exercise
prescription should
consider
such
factors as the individual's general health, age,
fitness
status, musculoskeletal condition, and body
composition.
…CONT’D
HOW TO AVOID HAZARDOUS EXERCISES
 Avoid breathe holding. Try to breathe as normally as possible
during the exercise.
 Avoid full flexion and extension of the knee, neck, or back.
 Do not stretch muscles that are already stretched such as the
abdominal muscles
 Avoid extension and flexion of the spine in a forceful manner
 Don‘t stretch to the point of pain. Remember you want to stretch
muscles, not joints!
 Don‘t use ballistic stretches if you have osteoporosis or arthritis.
UNIT THREE
HEALTH BENEFIT OF PHYSICAL
ACTIVITY
UNIT OBJECTIVE
By the end of this unit you should be able to:
 Describe the health benefits of physical activity
 Identify diseases which are associated with a sedentary lifestyle
and the major risk factors for these diseases
 Realize regular physical activity in terms of disease prevention
and healthy aging?
 Estimate physical activity needed for improved health benefits?
 Identify physical activities suitable for typical people, and how
often should they exercise?
FACTS
INTRODUCTION
 Regular
physical activity and good fitness not
only help to prevent diseases but also promote
quality of life and feeling well.
 Good
health related fitness can help the person
feel good, look good and enjoy life.
1.PHYSICAL ACTIVITY AND HYPOKINETIC
DISEASES/ CONDITIONS
•
•
“HYPO” means “under “or “too little” and
“KINETICS” means “Movement” or “activity”.
Thus, hypokinetic means “too little activity”.

A hypokinetic diseases or condition is associated with lack of
physical activity or too little regular exercise.

Individuals who do not exercise regularly are at a greater risk for
developing chronic diseases such as: coronary heart disease (CHD),
hypertension, hypercholesterolemia, cancer, obesity, and
musculoskeletal disorders.
…CONT’D

Summary of diseases caused by physical inactivity
…CONT’D

(CDC) and (ACSM) recommended accumulate 30 min or more
of moderate-intensity physical activity on most, preferably all,
days of the week.

Such activities like cooking, shopping, and walking around the home
or from the parking lot.

The intensity of exercise is expressed in metabolic equivalents
(METs).

A MET is the ratio of the person‘s working (exercising) metabolic
rate to the resting metabolic rate.
SUMMARY OF THE ACSM AND AHA PHYSICAL ACTIVITY
RECOMMENDATIONS FOR ADULTS
 One MET is defined as the energy cost of sitting quietly.
GENERALLY, PHYSICAL ACTIVITY LOWERS THE RISK OF
HYPOKINETIC CONDITIONS INCLUDING
dying prematurely,
coronary artery disease,
stroke,
type 2 diabetes,
metabolic syndrome,
high blood lipid profile,
cancers (colon, breast, lung, and endometrial), and
hip fractures.
abdominal obesity and feeling of depression and
anxiety.
In weight loss,
IT ALSO HELPS IN
 Weight maintenance and prevention of weight
gain, prevention of fails,

Increased bone density,

Improved functional health

Improved cognitive function,

Improved quality of sleep.
…CONT’D
2. PHYSICAL ACTIVITY AND
CARDIOVASCULAR DISEASES

According (WHO,
2011) CVD
caused 17.3 million
deaths (30%) worldwide in 2008, and it is projected to
cause more than 26 million deaths by 2030.

More than 80% of those cardiovascular deaths occurred
in low- and middle-income countries.
A. CORONARY HEART DISEASE (CHD):

This is the heart disease, involves damage to the vessels that
supply blood to the heart muscle.

The principal cause for the development of CHD is atherosclerosis.

Atherosclerosis is a slow, progressive hardening and narrowing of
arteries that can begin in childhood.

Arteries become narrowed by deposits of fat, cholesterol,
and other substances .

This narrowing stems from the long term build up of fatty
deposits, called plaque, on the inner walls of the arteries .
…CONT’D

Some arteries of the heart can become so blocked
(occluded) that all blood supply is stopped.

Heart muscle tissue begins to die when it is deprived of
oxygen and nutrients.

This damage is known as myocardial infarction. In
lay terms, this event is called a heart attack.

Arteriosclerosis is hardening of the arteries due to
conditions that cause the arterial walls to become thick
hard and non- elastic.
THE MAIN RISK FACTORS FOR CHD:
Age,
Family History,
Hypercholesterolemia,
Hypertension,
Tobacco use,
Diabetes Mellitus or Prediabetes,
Overweight and Obesity, and
Physical Inactivity.
B. HYPERTENSION

Hypertension, or high blood pressure, is a chronic, persistent
elevation of blood pressure that is clinically defined as

systolic pressure ≥140 mmHg and

diastolic pressure ≥90 mmHg.

Short periods of high blood pressure are normal, but when
blood pressure that is continually at an abnormally high level is
known as hypertension.

Blood pressure is measured with sphygmomanometer.
…CONT’D
BLOOD PRESSURE CLASSIFICATION FOR HEALTHY ADULTS
Category
Goal (Optimal)
Normal
High- Normal
Stage 1 Hypertension
Stage 2 Hypertension
Stage 3 Hypertension
Systolic (mm Hg)
Diastolic (mm Hg)
Below 120
Below 130
130 – 139
140 – 159
160 – 179
180 and above
Below 80
Below 85
85 – 89
90 – 99
100 – 109
110 and above
EXERCISE PRESCRIPTION FOR INDIVIDUALS WITH HYPERTENSION
(ACSM, 2013)
Mode: Primarily endurance activities supplemented by resistance
exercises
Intensity: Moderate-intensity endurance (40–60% VO 2 R)* and
resistance training (60–80% 1- RM)
Duration: 30–60 min or more of continuous or accumulated aerobic
physical activity per day, and a minimum of one set (8–12 reps) of
resistance training exercises for each major muscle group.
Frequency: Most, preferably all, days of the week for aerobic
exercise; 2 or 3 days/week for resistance raining.
*VO2R is the difference between the maximum and the resting rate of
oxygen consumption.
C. HYPER- CHOLESTEROLEMIA AND DYSLIPIDEMIA

Hypercholesterolemia, is an elevation of total cholesterol (TC) in the
blood, is associated with increased risk for CVD.

Also referred to as hyperlipidemia, which is an increase in blood
lipid levels; dyslipidemia refers to an abnormal blood lipid
profile.

Approximately 18% of strokes and 56% of heart attacks are
caused by high blood cholesterol (WHO, 2002).

Age, gender, family history, alcohol, smoking are risk factors
for hypercholesterolemia and regular activity reduced the
chance of getting hypercholesterolemia and dyslipidemia.
…CONT’D

Regular physical activity, especially habitual aerobic exercise,
positively affects lipid metabolism and lipid profiles.
D. DIABETES MELLITUS





Diabetes is a global epidemic and more than 346 million people
worldwide have the disease (WHO, 2011).
Factors linked to this epidemic include urbanization, aging, physical
inactivity, unhealthy diet, and obesity.
At least 65% of people with diabetes mellitus die from some form
of heart or blood vessel disease (AHA, 2008).
Diabetes is a major contributor toward the development of CHD
and stroke.
Also, diabetes is among the leading causes of kidney failure; 10%
to 20% of people with diabetes die of kidney failure (WHO,
2008).
…CONT’D




Diabetes classified in two forms.
Type 1, formerly referred to as insulin-dependent diabetes
mellitus (IDDM), usually occurs before age 30 but can develop at
any age.
Type 2, previously known as non-insulin-dependent diabetes
mellitus (NIDDM), is more common; 90% of individuals
diagnosed with diabetes mellitus worldwide have type 2
diabetes (WHO, 2011).
Nearly 90% of cases of type 2 diabetes worldwide may be
related to obesity (Wagner and Brath 2012).
RISK FACTORS FOR DEVELOPING DIABETES:
 Age,
 gender,
 family history,
 calorie intake,
 physical inactivity
HOW CAN REDUCE RISK OF DIABETES?
 Healthy nutrition and
 Increased physical activity, however, can reduce the risk of type 2
diabetes by as much as 67% in high-risk individuals
E. OBESITY AND OVERWEIGHT

Over weight is usually defined as total body weight above the
recommended range for good health.

Doctors usually define overweight as a condition in which a
person's weight is 1%-19% higher than normal, as defined by
a standard height/weight chart.

Obesity (Extreme over fatness) is severally overweight,
characterized by an excessive accumulation of body fat 25%
of body weight or more as fat in men, and 32% or more
as fat in women.
FACTORS CONTRIBUTING TO EXCESS BODY FAT
(CAUSES OF OBESITY) :

Age,

Gender,

Genetics (family history),

Cholesterol intake, overfed and

Physical inactivity
F. AGING

A sedentary lifestyle and lack of physical activity reduce life
expectancy
by
predisposing the individual to aging-related
diseases and by influencing the aging process itself.

With aging, a progressive loss of physiological and metabolic
functions occurs; however, biological aging may differ considerably
among individuals due to variability in genetic and environmental
factors that affect oxidative stress and inflammation.
…CONT’D

Telomeres are repeated DNA sequences that determine
the structure and function of chromosomes.

With aging and diseases associated with increased
oxidative stress (e.g., CHD, diabetes mellitus, osteoporosis,
and heart failure), telomere length decreases.

Thus, regular exercise benefits in retarding the aging
process and diminishing the risk of aging-related diseases.
3. PHYSICAL ACTIVITY AND POSTURAL DEFORMITY




Posture is the position from which movement begins and
ends.
Having proper postural alignment enables the body to
perform movements quicker with less joint and muscular
strain.
The body is designed to work at the most economical
level, thus saving energy for future use.
We spend more energy maintaining misaligned posture,
which can cause muscle and joint pain.
…CONT’D



To improve your posture and reduce structural
damage, you should adhere to a corrective postural
exercise program.
This simple yet productive program will combat the
effects of bad posture and help alleviate joint and
muscle pain.
Exercises for correcting posture:
Prone Cobra
Axial Extension Trainer
Wall Leans
Cervical Extension using a blood pressure cuff
MUSCULOSKELETAL DISEASES AND DISORDERS

Osteoporosis, osteoarthritis, bone fractures, connective tissue tears,
and low back syndrome, are also related to physical inactivity and
a sedentary lifestyle.

Osteoporosis is a disease characterized by the loss of bone
mineral content and bone mineral density due to factors such
as aging, amenorrhea, malnutrition, menopause, and physical
inactivity.

It is becoming a major health issue, with an osteoporotic fracture
occurring every 3 seconds worldwide.
…CONT’D

Wrist
fractures
precede
the
most
common
osteoporotic fracture, vertebral fractures. However, hip
fractures are the most devastating

Osteopenia, or low bone mineral mass, is a precursor to
osteoporosis. More than one of every two adults aged
50 or older has either osteoporosis or osteopenia

Adequate calcium intake, vitamin D intake, and regular
physical activity help counteract age-related bone loss.
EXERCISE PRESCRIPTION FOR PRESERVING BONE HEALTH OF
ADULTS (ACSM)

Mode: Weight-bearing endurance activities (e.g., stair climbing,
jogging),
activities
that
involve
jumping
(e.g.,
basketball,
plyometrics), and resistance training

Intensity: Moderate to high, in terms of bone-loading forces

Frequency: 3–5 times per week for weight-bearing endurance
activities; 2 or 3 times per week for resistance exercise

Duration: 30–60 min/day of a combination of weight-bearing
endurance activities, activities that involve jumping, and resistance
training that targets all major muscle groups
UNIT FOUR
NUTRITION AND DIET
UNIT OBJECTIVE
At the end of this unit you should be able to;
 Define macronutrients and micronutrients
 Summarize the basics of nutrition
 Categorize and describe the types of nutrients and
body‘s sources of energy
 List types of food intake before, during and after
exercise
 Can customize proper way of eating and
DEFINITION:

Nutrition: is the
science
of
the
action
of
food,
beverages, and their components in biological systems.

Nutrient: is a chemical substances that are found in the
food a person eats and/or drinks.

Macronutrients are the nutrients the body needs in larger
amounts.

Micronutrients are also important nutrients, but ones the
body needs in smaller amounts.
The 3 most important principles of sports nutrition are as
follows:



Stay hydrated
Provide fuel for your muscles
Promote optimal recovery after exercise
Apply these principles correctly as part of your training, and it
will help you compete at your best
 There are 7 types of nutrients.
 Carbs
 Vitamins
 Proteins
 Minerals
 Fats
 Water and fibers
CARBOHYDRATE:

It is the ultimate source of energy

Healthy sources:
Whole grain cereals, breads, and pasta; fruits,
vegetables, and beans

Nutritional benefits:
Major source of energy, vitamins, minerals, and
fiber

Health benefits:
Regularity and the maintenance of good health

Performance benefit:
Carbs are your major muscle fuel source for
high-intensity exercise

All provides 4 calories per gram
Fully rebuilding glycogen stores takes about 24 hours on a
carb-based diet — but many athletes don’t get enough total
carbs each day
Exercise
Total Daily
Carbohydrate Needs
150-lb (68-kg)
Athlete
Light
Training
<1 hour,
low- intensity
2.3–3.2 g of carbs per lb
body weight (5–7 g per kg)
345–480 g of
carbs per day
Heavy
Training
1–4 hours,
moderate- to
high-intensity
3.2–4.5 g of carbs per lb
body weight (7–10 g per kg)
480–680 g of
carbs per day
Extreme
Training
> 4 hours,
moderate- to
high-intensity
4.5–5.5 g per lb
body weight (10–12 g per kg)
680–816 g of
carbs per day
PROTEIN:

Proteins are often called the building blocks
of the body.

Healthy sources:
Fish, poultry, lean meats, low-fat and nonfat
dairy foods, seeds, nuts, beans, and eggs
Nutritional benefits:
Provides amino acids, the building blocks for
making proteins
 Health benefits:
Proteins make up muscle and help build antibodies

Performance benefits:
Protein helps in the building and repair of muscle tissue, and works with
carbs to boost the rate of recovery after exercise
 All provide 4 calories per gram
FAT:

Fat is an essential nutrient for optimal health.

Healthy sources
Vegetable oils like canola oil and olive oil, nuts, seeds, and fish

Nutritional benefits
Major source of energy; vitamins A, D, E, K; omega-3 fatty acids and other
essential fats

Health benefits
Support the maintenance of good health

Performance benefits
Fats are the major muscle fuel sources for low-intensity exercise

Limit certain fats

Limit your intake of saturated fats and cholesterol by choosing lean meats and lowfat or nonfat dairy foods and egg whites

Keep trans fats intake as low as possible by reading labels and limiting your intake
of fried fast foods and commercially prepared baked goods

All provide 9 calories per gram
VITAMINS:

The body only requires very small amounts of vitamins.

The small amounts are very essential for normal functioning.

Vitamins help the body release energy from foods, promote
muscle and tissue growth.

The correct amount of vitamins the body requires maybe
obtained through good food sources or a one a day multi-
vitamin.
VITAMINS SOURCES
MINERALS & SOURCES

Minerals are inorganic molecules that serve a variety of
functions within the body.

Macro minerals that appear in the body in large quantities
are: calcium, phosphorus, potassium, sulfur, sodium, chloride,
and magnesium.

Micro minerals are found in the body in smaller quantities
but they are essential for the body to function.
MAJOR MINERAL SOURCES
Mineral
Body needs
Sources
Calcium
Bone, teeth, blood clotting, nerves,
muscles
Milk, sardines, dark green
vegetables, nuts
Chloride
Nerves, muscle functions, water
balance
Table salt
Magnesium
Bone growth; nerves, muscle &
enzyme function
Nuts, seafood, whole grain,
leafy green vegetables
Phosphorus
Bone, Teeth, energy transfer
Meat, poultry, seafood, eggs,
milk, beans
Potassium
Nerve, muscle function
Fresh vegetables, bananas,
citrus fruits, milk, meats, fish
Sodium
Nerve, muscle function, water
balance
Table salt
TRACE MINERAL SOURCES
Chromium
Glucose metabolism
Meats, liver, whole grains & dried
beans
Copper
Enzyme function, energy
production
Meats, seafood, nut, & grains
Fluoride
Bone & teeth growth
Drinking water, fish & milk
Iodine
Thyroid hormone formation
Iodized salt & seafood
Iron
O2 transport red blood cells Red meat, liver, eggs, beans, leafy
& enzyme function
vegetable & shellfish
Manganese
Enzyme function
Whole grains, nuts, fruits &
vegetables
Molybdenum
Energy metabolism in cells
Whole grains, organ meats, peas &
beans
Selenium
Works with vitamin E
Meat, fish, whole grains & eggs
Zinc
Part of enzyme growth
Meat, shellfish, yeast & whole grain
WATER
WATER
IMPORTANCE OF WATER
TIPS IN MEAL
At meals:
 Fill half (50%) of your plate with a
variety of carbohydrate-based foods
like fruit, cereals, pasta, bread,
potatoes, and vegetables
 Fill 35% of your plate with fat
content of foods, such as meat, egg
yolks, yogurt, cheese, butter, milk.
 Fill the other 15% of your plate with
lean protein foods, such as fish,
poultry, lean meats, low-fat or nonfat
dairy products, beans, and small
amounts
of
nuts
and seeds, which provide healthy fats
MEAL PERCENTAGE
fats
35%
proteins
15%
carbohydrates
50%
HOW CAN WE EAT?

give ample time for eating ,

eat slowly ,

pause between bites ,

follow an eating schedule ,

eat meals of equal size ,

Avoid snacks of simple sugar & sweets.

drink water any time ,

practice ways to refuse foods ,

Do not go hungry to occasions. BE AN INFORMED CONSUMER
avoid binging
NUTRITION AND EXERCISE

A well-planned eating strategy will help support any
training programme, whether you are training for fitness
or for competition; promote efficient recovery between
workouts; reduce the risk of illness or overtraining,
and help you to achieve your best performance.
NUTRITION BEFORE EXERCISE

The main purpose of your pre-workout meal is to stabilize
your blood sugar levels during exercise.

For most regular exercisers, a daily diet providing carbohydrates
of around 280–350 g for a 70 kg person.

if you plan to workout for less than 2 hours, aim to eat around 1 g
carbohydrate per kg of body weight (or 70 g for a 70 kg person)
or 400–600 calories.

For longer workouts or endurance events eat around 2 g
carbohydrate per kg of body weight (or 600–800 calories).
SUGGESTED PRE-EXERCISE FOODS

Don‘t eat a big meal just before a workout otherwise you will feel
uncomfortable, sluggish and heavy‘.

Eating before exercise is something only the athlete can determine
based upon experience,
Guidelines include eating

a solid meal 4 hours before exercise,

a snack or a high carbohydrate energy drink 2 to 3 hours before
exercise,

And fluid replacement (sports drink) 1 hour before exercise.
…CONT’D
1 hour or less before exercise:

fruit or vegetable juice such as orange, tomato, or V-8, and/or

fresh fruit such as apples, watermelon, peaches, grapes, or
oranges and/or

Energy gels up to 1 1/2 cups of a sports drink.

Liquid meals often tolerated closer to exercise like; Ensure, Boost,
Slim Fast

Banana, 1 cup Mini Wheats or small turkey sandwich, 16 oz. sports
drink
…CONT’D
2 to 3 hours before exercise:

fresh fruit or vegetable juices

bread, bagels

low-fat yogurt

sports drink

banana, 1 cup low-fat yogurt, 2 cups skim milk
…CONT’D
3 to 4 hours before exercise:









fresh fruit
fruit or vegetable juices
bread, bagels
pasta with tomato sauce
baked potatoes
cereal with low-fat milk
low-fat yogurt
toast/bread with limited peanut butter, lean meat, or low-fat
cheese
30 oz of a sports drink
FLUID INTAKE
NUTRITION DURING EXERCISE
 To stay hydrated during exercise, consume
fluids at a rate that closely matches your sweat
rate:
 Matching your sweat rate generally requires
about 14–27 fl oz (400–800 ml) of fluid every
hour of exercise, preferably in smaller amounts
taken frequently. But fluid needs can vary
considerably
 Calculate your sweat rate to determine your
actual hydration needs
 To calculate your sweat rate, and for a
personalized plan to meet your unique hydration
needs, click on the PowerBar Sweat Rate
Calculator at www.powerbar.com/src
…CONT’D
A sports drink is generally the best option when you’re training
or competing. The advantages of a sports drink over plain
water are many:



Promotes better performance
because it provides
carbohydrates to fuel your
muscles and your brain
Athletes freely consume more
fluids when their hydration
beverage is flavored, as is
the case with a sports drink
Sodium and carbs cause the
fluid in the sports drink to be
absorbed more quickly

The sodium also helps
maintain your drive to
continue drinking fluids when
exercising, which is crucial to
meeting your fluid needs

Sodium also helps you retain
the fluid that you’ve
consumed
…CONT’D
Water is fine when
exercising for less than
1 hour in moderate
temperature conditions
A sports drink
is recommended for
exercise of 1 hour
or longer, and
anytime conditions
are hot or humid
…CONT’D
Refuel As Needed During Exercise

Carbohydrate is the primary muscle fuel utilized during
exercise, and stores are limited

Carbohydrate refueling needs depend on the length and
intensity of exercise

For long-duration, all-out effort, refuel with sports nutrition
products that provide a 2:1 blend of glucose and fructose to
enhance energy delivery to muscles and help prepare you
for high-endurance activities
NUTRITION AFTER EXERCISE
Promote Full Recovery: After Exercise
Your body is ready to start the
recovery process as soon as you
finish your workout or competition,
but you need to provide the
necessary nutrients:



Carbohydrates to restore depleted
glycogen stores
Protein to repair and build muscle
tissue
Fluids and sodium to rehydrate
…CONT’D
Carbohydrates
To speed glycogen restoration after strenuous exercise:
 Consume 0.5 grams of carbs
per lb (1.1 grams per kg)
body weight within 30
minutes of finishing exercise
 For heavy training, repeat
this hourly for the first 3 hours
after exercise, or consume
carb-based meals and snacks
 For a 150-lb (68-kg) athlete,
that equates to 75 grams of
carbohydrates right after
exercise
 Simple carbs right after
exercise are more effective
at speeding glycogen
restoration
 Repeat this within 2 hours
after exercise, or consume
a carb-based meal
 This is especially important if
you are exercising again
within 24 hours
…CONT’D
Protein
Muscle tissue repair and building is critical
to recovery:
 Muscle tissue is made up of  These amino acids are then
proteins, and proteins are
absorbed and repackaged
made up of building blocks
into the proteins your body
known as amino acids
needs for the repair and
building of muscle tissue
 When you consume foods,
any protein present is
digested and broken down
into its component amino
acids
…CONT’D
Athletes need more protein than inactive individuals, but most
athletes get plenty of protein — and consuming more offers no
extra muscle-building or performance benefits
Total Daily Protein Needs
150-lb (68-kg) Athlete
Resistance
Exercise
0.55–0.77 g per lb body weight
(1.2–1.7 g per kg)
82–116 g protein
per day
Endurance
Exercise
0.55–0.73 g per lb body weight
(1.2–1.6 g per kg)
82–109 g protein
per day
Teenage
Athletes
0.68–0.91 g per lb body weight
(1.5–2.0 g per kg)
102–136 g protein
per day
…CONT’D
Sample daily intake for about 130 g protein per day
1 cup cereal, 1 cup milk
PowerBar ProteinPlus® protein bar
Sandwich, 2 oz turkey
½ cup baby carrots
1 cup low-fat milk
8 oz low-fat yogurt
4 oz chicken breast
1 cup brown rice
1 cup cooked broccoli
PowerBar ProteinPlus® protein powder drink mix (1 serving)
Total grams of protein
Grams protein
11
24
20
1
8
8
28
6
2
20
128 grams
CALORIE EXPENDITURE
CALORIES IN FOOD
CALORIES IN FOOD
TIPS ABOUT FOODS
…CONT’D
…CONT’D
BE AN INFORMED CONSUMER BUT,
UNIT FIVE
ASSESSMENT OF FITNESS
COMPONENTS
UNIT OBJECTIVE
At the end of this unit you should be able to;
 Understand the importance of fitness assessment prior to
physical exercise program
 Identify the different means to develop own physical fitness
 Develop skill to assess one‘s own physical fitness
 Interpret the results of fitness evaluation
The results of fitness tests can be used to :
 Identify strengths and weaknesses in performance.
 Compare against recognised standards
 Monitor progress
 Adapt training programs
 Place athletes in correct training groups
 Set targets / goals
 Identify talent
 Monitor progress following injury
ASSESSMENT OF CARDIORESPIRATORY FITNESS

The most accurate means of measuring cardio respiratory fitness is
the laboratory assessment of maximal oxygen consumption called
VO2 max.

VO2 max is a measure of the endurance capacity of both the
cardio respiratory system and exercising skeletal muscles
1. The 1.5-Mile Run Test
o
The test is best conducted in moderate weather conditions
(avoiding very hot or very cold days). For a reasonably physically
fit individual, running or jogging can cover the 1.5-mile distance.
For less fit individuals, the test becomes a run/walk test.
…CONT’D
2. The 1-Mile Walk Test

It is a weight-bearing test, however, so individuals with
joint problems should not participate.

The 1-mile walk test works on the same principle as the
1.5-mile run test.

That is, individuals with high levels of Cardio respiratory
fitness will complete a 1-mile walk in a shorter time than
those who are less conditioned.
…CONT’D
Table 5.2 Fitness Classifications for 1-Mile Walk Test
3. The Cycle Ergo meter Fitness Test

The test is conducted in gym condition

Ride ( use) stationary bicycle (cycle ergo-meter)

The test will be conducted in different intensity, time,
repetition, rang and level of a person‟s performance

Use the nomogram (Chart) to determine the level of
VO2max and cardiovascular fitness rating.

The Walking Test also can be used to assess the current
level of cardiorespiratory endurance.
4. 12 minute run test:

The test developed by Kenneth H.
Cooper.

The content of the test is to determine
the distance in meter that you can run
in a set time of 12 minutes over the
flat course.
Equipment:
1.
Track or football field or flat course
2.
A stopwatch or wrist watch
3.
Roll meter to measure the field

1.
Instruction:
Warm up before taking a test (walking, easy jogging,
stretching exercises)
2.
Run a stable pace (as your performance) for the entire 12
minutes
3.
Stop just after 12 minute run then determine the distance
covered
4.
Cool down after the test
5.
Depending upon the age and sex locate the score and
fitness rating
TWELVE MINUTE RUN TEST RATING (FOR MEN)
Fitness
Value
Very Poor
Age in Year
Less than 30
< 1600
30 – 39
< 1500
40 - 49
< 1300
50 and Above
< 1200
Poor
1600
1500
1300
1200
Average
Good
Excellent
2000
2400
2800
1800
2200
2700
1600
2000
2500
1500
1900
2300
TWELVE MINUTE RUN TEST RATING (FOR WOMEN)
Fitness
Age in Year
50 and Above
Less than 30
30 - 39
40 - 49
Value
< 1000
< 1400
< 1300
< 1100
Very Poor
1000
1400
1300
1100
Poor
1300
1800
1600
1500
Average
1600
2100
2000
1900
Good
2100
2600
2400
2300
Excellent
5. The 3 - minute step test:
Equipment:
1.
A step bench or bleacher step that is 12 inches (30.5 cm) from ground level
2.
A stopwatch or wrist watch
Instruction:
1.
2.
Warm up before taking a test (walking, easy jogging, and stretching exercises)
Begin the test and continue to step at correct pace for 3 minutes. Each step has 4
beats: up-up-down-down. The rate of the stepping should be 24 steps per minute
for male and 22 steps per minute for women.
3.
Stop after 3 minutes. Immediately sit down on the bench and relax, don‟t talk
4.
Five seconds after exercise, count the pulse for 60 second (better for 30 second )
5.
Cool down by walking slowly
6.
Insert the result and read the rating chart
STEP TEST RATING CHART
Classification
High Performance Zone
Good Performance Zone
Marginal Zone
Low Zone
Heart rate
84 and less
85 – 95
96 – 112
120 and above
ASSESSING MUSCULAR STRENGTH

As we discussed in unit 4, muscular strength is defined as
the maximum amount of force you can produce during one
contraction.

Muscular strength not only is important for success in
athletics, but also is useful for the average person in
performing routine tasks at work or home.

Strength can
be
measured
by
the
one-repetition
maximum (1 RM) test, which measures the maximum
amount of weight that can be lifted one time.
A. The push-up test

The push-up test is an accurate assessment of upper body strength.

The Cooper Institute develops the rating for this test with men
performing push-ups (standard) and women performing modified pushups.
Equipment:
1.
Gymnastic mattress or towel (optional)
…CONT’D
Instruction:
1.
Warm up before taking a test (walking, easy jogging, and
stretching exercises)
2.
Men start in the push-up position with the body supported by the
hands and feet. The women start the modified push-ups with
the body supported by the hands and knee. For both positions,
the arms and the back should be straight and the fingerer
pointed forward.
3.
Lower the chest to the floor with the back straight, and then return to
the starting position.
4.
Perform as many push-ups as you can, without stopping or until
reach the top number for the age group.
5.
Insert the result and read the rating chart
STANDARD/PUSH-UPS TEST RATING CHART (MEN)
Age
18 – 29
30 – 39
40 – 49
50 – 59
60 and
above
Number of Push-ups
Very Poor Poor
Fair
Good
Excellent
Superior
Below 22
Below 17
Below 11
Below 9
Below 6
29 – 36
24 – 29
18 – 23
13 – 18
10 - 17
37 – 46
30 – 39
24 – 29
19 –24
18 – 22
47 – 61
40 – 51
30 – 39
25 – 38
23 – 27
Above 61
Above 51
Above 39
Above 38
Above 27
22 – 28
17 – 23
11 – 17
9 – 12
6-9
STANDARD/PUSH-UPS TEST RATING CHART (WOMEN)
Age
18 – 29
30 – 39
40 – 49
50 – 59
60 and
above
Number of Push-ups
Very Poor Poor
Below 17 17 – 22
Below 11 11 – 18
Below 6
6 – 12
Below 6
6 – 11
Below 2
2-4
Fair
23 – 29
19 – 23
13 – 17
12 – 16
Good
30 – 33
24 – 30
18 – 23
17– 20
Excellent
36 – 44
31 – 38
24 – 32
21 – 27
5 - 11
12 – 14
13 – 19
Superior
Above 44
Above 38
Above 32
Above 27
Above 19
B. The 90 seconds sit-ups test

The 90 seconds sit-ups test is perform to assess the strength and endurance of
the abdomen.
Equipment:
1.
Gymnastic mattress or comfortable surface
2.
A stopwatch or wrist watch
Partner Instruction:
1.
Warm up before taking a test (walking, easy jogging, and stretching exercises)
2.
Start by laying the back on the floor with the knees flexed so that the angle
between the thighs and the calves is about 45 degrees. Cross the arms in front
of chest and place the hands on the opposite shoulders. The partner should
hold your feet to keep them in to contact with the floor.
3.
Once your partner says “go”, perform as many sit-ups as you can for a
maximum of 90 seconds or until you reach the top number for your age.
4.
Insert the score and read the rating chart
90 SECONDS SIT-UPS TEST RATING CHART (MEN)
Classification
Excellent
Average
Poor
Age in year
18 – 29
30 – 39
40 – 49
Above 50
51 and
above
30 – 50
0 - 29
46 and
above
22 – 45
0 - 21
41 and
above
21 – 40
0 - 20
31 and
above
15 – 30
0 - 14
90 SECONDS SIT-UPS TEST RATING CHART (WOMEN)
Classification
Agein year
Excellent
Average
Poor
18 – 29
46 and
above
25 – 45
0 - 24
Source: Fit and Well, 2005
30 – 39
41 and
above
20 – 40
0 - 19
40 – 49
36 and
above
16 – 35
0 - 15
Above 50
26 and
above
11 – 25
0 - 10
Other muscular strength tests

There are also other tests to assessing the current
level of muscular strength in Gym conditions.
Such as:

1RM

The maximum leg press test

The maximum bench press test

Hand grip strength test
ASSESSMENT OF FLEXIBILITY
A.

Sit-and-reach test
It is the standard flexibility test that measures lower back and
hamstring flexibility.
Equipment:
1.
Two pieces of wood about 30 cm (12 inch) high attached at
right angle to each other
2.
Attach a metric ruler to measure the extent of reach. With the
low number of the ruler towards the person being tested, set
the 26 cm mark of the ruler at the foot line of the box
3.
Leveled or comfortable surface
Instruction:
1.
Warm up before taking a test (walking, easy jogging,
and slow stretching exercises)
2.
Reach your shoes and sit facing the flexibility measuring
device with your knees fully extended and your feet flat
against the device about 10 cm (4 inch) apart
3.
Reach as far forward as you can, with palms down,
arms evenly stretched, and knees fully extended; hold the
position of maximum reach for about 2 seconds.
4.
Perform the stretch 2 times, recording the distance of
maximum reach to the nearest of 0.5 cm: ___centimeter.
5.
Insert the score and read the flexibility rating chart
RATINGS FOR SIT-AND-REACH TEST
B. Range-of-motion assessments

There are a few reliable tests to measure flexibility.

However, it can be assessed the flexibility by measuring joint
range of motion with goniometer, flexometer or other instruments.

It can be used to measure the flexibility of most joints and the range of
motion for dozens of movements such as:
1.
Shoulder Abduction and Adduction
2.
Shoulder Flexion and Extension
3.
Trunk/Low Back Flexion
4.
Hip Abduction
5.
Hip Flexion (Bent Knee)
6.
Hip Flexion (Straight Leg)
7.
Ankle Dorsiflexion and Planter Flexion
…WORLD RECORDS
EXERCISE…