Project 2: Pre-test Physical Fitness

NOTE: Assignment will not be accepted without fitness ratings for each section.

Blood Pressure
Have your blood pressure tested at any of the following locations:
Free at any fire station
Doctor's office
After blood pressure taken, refer to the following site to determine your rating for blood
pressure rating.
http://www.americanheart.org/presenter.jhtml?identifier=3027275
Take three readings, preferably in the mornings.

Time of day

Rating

12:00pm

Blood pressure
Systolic/Diastolic
110/80

6:00pm

120/90

Prehypertension

9:00pm

110/80

Normal range

Normal range

Resting Heart Rate

Take your resting heart rate by using your carotid (by your neck) or your radial (by the
inside of your wrist, thumb side) for 60 seconds. Include three trials for resting heart rate.
Resting heart rate average is between 60 - 80 beats per minute.
Time of day

Rating

1:00pm

Resting heart rate/

beat per minute
90

5:00pm

72

Acceptable

10:00pm

60

Acceptable

Acceptable

One-mile walk test

Determine a one-mile walk test in your neighborhood or a quarter-mile track at a local high
school. Walk as fast as you can for one-mile. Write down your time for the mile and
immediately take your heart rate for 15 seconds. You will need to multiply your 15-second
count by 4 for a total of 60 seconds. DO NOT RUN for this test. Use your arms for power and
to raise your heart rate. Do the best you can.
Directions for walk-test with calculator
http://walking.about.com/library/cal/ucrockport.htm
Results:
http://www.hooah4health.com/toolbox/targetingfitness/charts/chartsonemilewalk.htm
Include the following in your document.

How long did it take to complete the mile?

heart rate for 60 seconds
VO2 max (maximal heart rate)
Fitness rating
how will you improve your VO2 max?

One-mile walk

How long did

it take to
complete
mile?

Heart rate (60

seconds)

16 minutes

145 beats

Body Composition

VO2 max
(number
received from
web site
above)
34..2

Fitness rating

How will you

improve?
Include
exercise

Average

Add more
cardiovascular
exercise such
as walking
quickly

Normally body composition would be assessed by using skinfold calibrations. Instead the
Internet has tools that will be able to offer an estimate to body composition.
Determine body mass index
http://www.cdc.gov/nccdphp/dnpa/bmi/calc-bmi.htm
Body fat estimator
http://www.healthstatus.com/calculate/bfb
Body mass index

Height (feet and

inches)

Weight (lbs)

BMI (total
number)

Fitness rating

51

111

22

Acceptable

Body Fat Estimator

Gender

Female

Waist at
narrowest point
(in inches)

24

Waist size at
navel (inches)

24

Hip size at widest

point (inches)

35

Neck at narrowest
point (inches)

14

What is your
height in feet and
inches?

51

What is your
weight? (in
pounds)

111

Calculate body fat

estimate

20.2

Body fat rating

18.3

What do these numbers mean to you? How do you plan to use these numbers to
improve or maintain your health and wellness?
I would have to continue to improve my nutrition as well as incorporating new
workout routines.

Endurance Tests
Muscular endurance (sit-up test) Instead muscular endurance is established by the
number of repetitions an individual can perform against a sub-maximal resistance or length
of time. Therefore a bent-knee sit-up test will be performed for one minute. Be sure to
preview the animation prior to beginning the sit-up test.
http://www.exrx.net/Calculators/SitUps.html
Push-up Test. View animation prior to completing push-up test. Perform as many push-ups
as you can without pausing. Try a few push-ups before the actual test. Use a mat if needed
or carpet. Elbow should be fully extended.
http://www.exrx.net/Calculators/PushUps.html
Include your results in a Microsoft Word document. Record your score for both tests and
include the fitness rating. What are your conclusions concerning muscular endurance?
Include your fitness goals for muscular strength and endurance.
When complete with assessments include your target heart rate, lower - upper limit when
you will be exercising for cardiovascular fitness. An example would be 70 - 85%

Situps (one minute)

Number completed

Rating

45

Good

Push-ups (no time limit)

Number completed

Fitness rating

40

Good

Target Heart Rate (you may use bottom of p. 141 or more efficient formula is top of p 142.
Either one will be accepted. Please show all work.

Target heart rate (see complete bottom of p. 141 in textbook)

Configure your lower - upper limit when you will be exercising for cardiovascular fitness. Choose your
lower to upper limit such as, 70 - 85%. This depends on your goals. Some may not be in good shape and
should start out to use 55 - 70% others may use up to 85%.
Include with assessments.
220-17 = 203 bpm
203 bpm X .65 = 132
203 X .9 = 183
Target Heart Rate: = 132 183 beats per minute
10 second heart rate = 22 - 31