LESSON 4

Question 1

PAR-Q
- is a straightforward self-assessment tool used by fitness professionals to evaluate whether exercise is safe for an individual

Answer 1

Physical Activity Readiness- Questionnaire

Question 2

Cardiorespiratory Endurance Test (6 min walk test)
Over how many meters is considered excellent?

Answer 2

Over 600 meters

Question 3

Muscular Strength (Squat Test)
Over how many squats is considered excellent?

Answer 3

40-50+ squats

Question 4

Endurance Test - Plank Endurance Test
Over how many secs of planking is considered excellent?

Answer 4

60-90 secs

Question 5

Flexibility Test - Sit and Reach test
How many cm is considered excellent?

Answer 5

25-30 cm

Question 6

Body Composition Test - Body Mass Index = weight (kg) / height (m)^2
What range is considered excellent?

Answer 6

18.5-24.9

Question 7

Body Composition Test - Waist to Hip Ratio = waist circumference (cm) / hip circumference (cm)
how many is considered excellent for male and female?

Answer 7

.80 or lower for females; .90 or lower for males

Question 8

Agility Test - T Test
How many secs is considered excellent?

Answer 8

0 - 10 secs

Question 9

Balance Test - Single Leg stand Test
How many secs of holding is considered excellent?

Answer 9

30-60 secs

Question 10

Coordination Test - Wall toss Test
How many catches is considered excellent?

Answer 10

20 -25 catches

Question 11

Power Test - Vertical Jump Test
How high in cm is considered excellent?

Answer 11

30- 35 cm

Question 12

Speed test - 40 meter Sprint
How many secs is considered excellent?

Answer 12

4.5 - 5.5 secs

Question 12

Reaction Time Test - Ruler drop test
How many cm is considered excellent?

Answer 12

Catches at 0-5 cm

Question 13

Key reminders in Physical Fitness Assessment (11)

Answer 13

Pre-Screening Health Check
Warm up
Testing Environment
Proper attire
Clear instructions
Gradual progression
Monitor Participants
Motivation and Encouragement
Record Keeping
Cool down
Follow up