Fitness Profile Standard: 20-29 years Gender: Male Name: JON JON Age: 23 Description Score (mmHg) Diastolic Blood Pressure Body Mass Index Body Fat 100 80 70 50 180 139 119 109 100 110 89 79 69 50 (BMI) (% body weight) (mmHg) 39.9 29.9 24.9 21.5 18.5 45.0 25.0 18.0 12.0 5.0 11 21 25 75 110 94 76 51 0 17 23 31 75 0 1 2 3 3 80 80 22.8 22.8 8.6 5.4 28 22 YMCA Step Test - 45 95 161 (3 min) ACSM Push-Up Test 47 40 3 1 Posture Description Weight Excellent 115 120 ACSM Curl Up Test (lbs) Fit 110 0 Height (in) Fair 70 60 Resting Heart Rate (bpm) Systolic Blood Pressure Needs Work Apr 3, 2009 Mar 19, 2009 Mar 19, 2009 Apr 3, 2009 Difference Percent 68.00 150.0 68.00 150.0 0.00 0.0 0.0% 0.0% Page 1 of 3 Fitness Profile Name: JON JON Age: 23 Description Chest Skinfold (mm) Abdomen Skinfold Thigh Skinfold (mm) (mm) Standard: 20-29 years Gender: Male Apr 3, 2009 Mar 19, 2009 Mar 19, 2009 Apr 3, 2009 Difference Percent 6.8 7.0 7.0 10.0 11.0 10.0 + 3.2 + 4.0 + 3.0 + 47.1% + 57.1% + 42.9% Resting Heart Rate Resting heart rate is an indicator of health. A high resting heart rate may be a symptom of a health problem while a low resting heart rate confirms a normal or fit condition. JON, your resting heart rate of 70 bpm is in the 'Excellent' category. You should be able to maintain this low resting heart rate by keeping your weight down and exercising on a regular basis. Blood Pressure Blood pressure is normally reported as two numbers, systolic pressure/diastolic pressure. The systolic pressure is the higher pressure that occurs when the heart contracts and pushes blood into the arteries. Diastolic pressure is the lower pressure that occurs between contractions when the heart is at rest. A constant high systolic or diastolic blood pressure increases the risk of heart attack or stroke. JON, your blood pressure today is 115/80, which is in the Fair or 'Prehypertension' range. This is not cause for alarm but you should lower your blood pressure and check it again in 6 to 12 months. To lower blood pressure maintain ideal body weight, reduce salt and alcohol intake, stop smoking and get regular aerobic exercise. Body Mass Index Body mass index is a number that classifies your weight as low, normal or high for your height. A high BMI score usually indicates too much body fat but in some cases can be the result of above average bone and muscle mass. A healthy goal is to maintain a body weight that keeps your BMI score in the Fit or Excellent categories. Note: an excellent BMI score does not provide additional health benfits over a Fit BMI score. JON, your BMI score of 22.8 BMI is in the 'Fit' category. The MicroFit Body Fat and Waist to Hip Ratio tests can provide more information about you body composition. Body Fat JON, your body fat content is 8.6 percent of your body weight. This percent body fat score is in the 'Excellent' category. No weight loss is recommended unless desired for aesthetics or athletic performance. On average, male athletes have a body fat score of 8-12 percent. To maintain your present percent body fat, perform regular aerobic exercise and select foods where the calories from fat are less than 30 percent of the total calories. A percent body fat score below 6 percent is considered too low for good health. ACSM Curl Up Test The partial curl-up test measures the strength of your stomach muscles and how long they can move before getting tired. Keeping your stomach muscles strong throughout life will help prevent back pain, Page 2 of 3 Fitness Profile Name: JON JON Age: 23 Standard: 20-29 years Gender: Male Apr 3, 2009 Mar 19, 2009 before getting tired. Keeping your stomach muscles strong throughout life will help prevent back pain, a common health problem with adults. JON, your partial curl-ups score of 28 is in the 'Excellent' category. To keep your stomach muscles strong do curl-up exercises 2-3 days/week. Fitness experts recommend a partial curl-up or 'crunch' as opposed to a full sit-up. To perform a partial curl-up lift your shoulders only 30 degrees off the floor. Do 10-20 partial curl-ups and repeat this set 3 times each exercise day. YMCA Step Test - Aerobic fitness defines your capacity to sustain long periods of muscular activity like walking, running or cycling. Achieving the Fit category is beneficial because at this level you can do your daily activities with little effort and have energy left over for sport games or emergency situations. JON, your aerobic fitness score of 45 is in the 'Excellent' category. To maintain your aerobic fitness, perform activities like brisk walking, running, cycling or swimming 3-5 days/week for 20-60 min/day. Push yourself to the point where you are breathing deeply but your heart rate is still below <90MaxHR> bpm. Consult an exercise specialist for more information about aerobic exercises and measuring your heart rate. ACSM Push-Up Test The push-ups test measures the strength and endurance of your upper body muscles. Maintaining good muscle strength allows you to be active without getting tired or injuring yourself. JON, your push-ups score of 47 is in the 'Excellent' category. To keep your muscles strong exercise 2-3 days/week. A complete training program for the upper body should include lifting, pulling and pushing exercises. Consult an exercise specialist for more information about strength training exercises and equipment. Page 3 of 3