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The Fitness Assessment is an
important aspect of an overall look at your health. Not only are the actual
measurements useful, but the experience of doing
these tests will make you aware
of certain aspects of your health that you may be taking for granted or
ignoring.
Note that the test is not something to “pass” or “fail”, but a baseline for starting a personal programme to improve overall health.
There is no need to push yourself
to the limit. You should stop doing a test if there is any inordinate
discomfort. For those who have not been exercising there
will be some muscle
soreness for a few days after the tests, but as long as your joints are not
aching, this is of no significance.
Strenuous tests should not be done
if your blood pressure has been consistently above 160/100. You should postpone
the tests until the readings have been
brought down with medication and/or
lifestyle changes.
A joint that is warm and tender should be rested. So too a joint that is still recovering from an injury or strain. Postpone the testing for a week or two.
The following are included in a complete Fitness Assessment:
Body fat percent: An indication of the
proportions of fat and lean muscle in your body. You can be at a correct weight
for your height and still have a
high percentage of fat, indicating a need for a
strength-training programme.
Waist/hip Ratio: A measure of your risk of heart disease. Those with a “pear-shaped” body are at lower risk than those with an “apple-shaped” body.
Sit-ups/curl-ups: Strong abdominal muscles
are important for maintaining a proper posture and protecting the back. A “flat”
stomach may be quite misleading.
Sit-ups are not generally recommended for
regular exercise, but are a better test than curl-ups for those who have no
reasons to avoid
them – such as back problems. If you can do sit-ups these are
the preferred test; if not curl-ups are done, ensuring a proper effort is made
since they are “easier” to do.
Push-ups: Require the use of dozens of muscles in the back, shoulders and arms; a real test of overall upper-body strength and muscular development.
Aerobic Capacity: A test of the body’s
ability to burn oxygen – arguably the most fundamental factor in health. The
heart, the lungs and the circulation of the
blood are all put to the test.
Squat Test: A test of the
strength of the quadriceps muscles – the big muscles on the front of the thighs.
Leg strength is of particular importance
in the older age groups.
Click here to complete your Fitness Assessment at home and submit the results: Home Fitness Assessment procedures
Alternatively, you can have your Fitness Assessment done at the Wellness Centre.