KIN 2303: Cultural and Scientific Foundations of Kinesiology
Health Related Physical Fitness Assignment
Michael Medrano
Introduction: Health related physical fitness is a topic that strikes near the top of health related
topics. Problems can arise quickly if an individual lives a sedentary lifestyle, so it is important
for one to stay active every day to avoid or lessen the chance of a problem rising. Cardiovascular
disease is the number one cause of death in America, and this is due to the fact that our country
lacks in physical activity. There are too many people dying because of a disease that is not onehundred percent preventable but there is much a person can do to help prevent this disease,
starting with staying active and being physically fit.
Purpose: The purpose of this assignment is for each student to determine their levels of health
related physical fitness.
Equipment:
Physician’s Scale
Skyndex Skinfold Calipers
Heart Rate Monitor
16 ¼ “ Bench Step
Stadiometer
Stopwatch
Exercise Mat
Metronome
Accuflex II Sit & Reach Box
Methods:
1. Pre-test preparation:
a. Complete, sign and submit Exercise Readiness Questionnaire & Indemnification Form.
b. Locate a testing partner
c. Sign up for a 30 minute time slot for testing
2. Measurement of Descriptive Characteristics
a. Measure and record height using the stadiometer
b. Measure and record weight using the physician’s scale
3. Measurement of HRPF
a. Measure skinfold thicknesses and predict body composition using the Skyndex caliper
and the Jackson & Pollock 3 site technique (repeat)
T1 = _____3.9____; T2 = _________; Avg = ____3.9_____ % fat
b. Perform the Queen’s College 3 minute step test at 22 steps/min for females and 24
steps/min for males and predict VO2max
HR = ____126_____ bt/min; VO2max = _____58_____ ml/kg/min
c. Perform the modified sit & reach test using the Accuflex II box (3 trials)
T1 = _________; T2 = _________; T3 = ____44_____ cm
d. Perform a 1 minute bent knee sit-up test
Sit-ups = ____56_____;
e. Perform a maximal push-up test where males perform standard push-ups and females
perform modified push-ups.
Push-ups = ____66_____;
Results:
Table 1. Descriptive Characteristics of Subject
Characteristic
Value
Gender
Male
Age (years)
19
Height (cm)
174
Weight (kg)
64.09
Table 2. Physical Fitness of Subject
Fitness Variable
Score
Ranking
Body Composition
Body Fat (%)
3.9
Excellent
58
Excellent
44
Above Average
Sit-Ups
56
Excellent
Push-Ups
66
Excellent
Aerobic Fitness
VO2max (ml/kg/min)
Flexibility
Sit & Reach (cm)
Muscular Endurance
Discussion:
1. Describe the student’s exercise and physical activity history.
This particular student is an athlete and runs cross country and track for UTSA so his
physical activity is going to be really high. He works out at least twice a day, 6-7 days a
week, just depending on how his body is recovering on a given week. His high mileage
weeks can reach up to 70 miles. His intensity is going to always be considered vigorous by
definition because he is always running, but he says he has easier days in which he will run a
little longer distance but at a slower pace. The time he works out is dependent on what day it
is, sometimes he will run one run in the mornings which range from 50-65 minutes and in the
afternoon will swim or run 20 minutes and other days the run will be a harder run on the
track or grass fields, where he will run intervals with a 90 second break in-between each
interval. The interval workouts usually last long but the intensity varies throughout that time.
The type of exercise will mainly be running, but he also incorporates weight training and
cross training, swimming in particular.
2. This student athlete results indicate that he is very fit. All levels but flexibility are excellent
and his flexibility was above average. This is due to the variety of workouts he performs on a
daily basis.
3. I recommend that he keeps doing what he is doing to stay in tremendous shape. Push himself
to the limit to improve his running fitness and after workouts everyday while the muscles are
warm, stretch 30 minutes to an hour to help get his flexibility up. I recommend he do
different types of stretches for each muscle group.
Summary & Conclusions: Based on this test, it is known that this student is a competitive
athlete who loves to stay physically fit. He is versatile and fit in all areas. He does not only
participate in one form of exercise but multiple and works out two to three times daily. The one
area he scored under excellent was flexibility but he is going to work to get to excellent. Physical
fitness is a priority in his life and it always will be.