CHS 102 FITNESS ASSESSMENT Johnny Berriochoa BA, MJM , CFC CPT, USAW Fitness Coordinator Lombardi Recreation
? t “ T h i e f i t n e w s s s i l l a u s s t i e l i i s z s e m e s x e p e n e r t t c c i i s f i e c a t h e e s l t s p / i h y n o d u i c d g a e e t t o n e W r e r s m r t a o i l n l e e f v y i t e o n l u e o r s f s p . ” h y s i c a l
All are welcome and encouraged… A n y l e o v e r l d o i f s a f i I b t t n i i l e s i t s h i s e i g s ( ) e h v c w l y e a i n n t r h e c t h c m o o o m e m s e p s m o l w e e t t i t h n e h d t a r t t e h i a n y d e i j n o u a e u t r h s r i d a s e o t e o s r y s n s f o ’ a t u m c h c e i a l o n i v t m t y e . . p Y t o l o e u p t a e h y a i t v a e n o a t l r h e e t a r h d r y o u p g a h i d l a b f e e s .
� What we will be doing…(please note that if you are not able to complete the assessment with me, you may use this power point as a reference for the trainer or facility you decide to go to). … o g e w e r e H
Each session is 90 mins…if � you stay on Specific dates and times are task, and � ONLY 20 set. Refer to people per the DOODLE session. link in your You miss…you email…or don’t get to � below. make it up… unless there is space and confirmed by me. Don’t just show up. https://doodle.com/kgnsyyds7sgfc52b
� Treat everyone � Be on time respect…this with can be kinda and in exercise appropriate scary. � I know more attire (NO than you boots, denim, think… especially skirts/ about when dresses, you miss a sandals, session. etc…)
This power point and link � to the forms If you are not has been � able to emailed and complete a portion of the made available to assessment you. These due to will help if existing you have to go injury/ elsewhere. disability we can complete other parts so you need to be here.
Body Composition / Body Aerobic Capacity: Fat Percent: • Forestry 3 minute • 4 Site Skinfold step test. measurement using • (M 10-12” and W calipers. 8-10” Step) • A Bicep, Tricep, • Based on HR and Subscapula, and S bodyweight. Illiac. S • Use theoretical 1-1/2 E mile time table. S S M Reference only. T E H N E T Slow 1, 2, 3, 4 cadence…take HR for 15 seconds after 3 minutes. Refer to Charts.
Sit and Reach Flexibility Muscular Endurance – (inches): Curl Up / Partial Sit-Up • (max reps): 3 Attempts for best reach. Refer to chart. • No time limit. • Max reps (M) 75 & A (W) 70. S • If you stop at all you S are done at the rep E you stopped on. • S Shoulders must touch S ground every rep. M • Slow and controlled T pace (40 beats on a E metronome per H N minute) E T
Strength Test: • 4 Exercises (Leg Press, Chest Press, Shoulder Press, and Bicep Curl). • A Utilize the 10RM chart to determine/ S estimate 1RM. S • 2-3 Warm-up sets E • 1-3 Working sets up S to 10 Reps. If you hit S 10 reps at a certain M weight, increase T weight and repeat E H after rest. N E T
• Everything that we will be doing is Sub-Maximal… meaning, it is only going to give us a baseline of your fitness level and not an absolute. • These tests are based on the general population. ? s n o i t s e u Q
Thank you! Johnny Berriochoa jberrioc@unr.edu (775) 784-1379
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