CONCORDIA UNIVERSITY CHICAGO

Student: Herman Polonski

Crf_polonsh@cuchicago.edu
708 Dorset Circle Wheeling, IL, 60090

Day Telephone: 224-616-1388 Central Time

Evening Telephone: 224-616-1388 Central Time

Assignment Title: Final Project

Date of Submission: 12/6/2020
Assignment Due Date: 12/6/2020

Course: Health & Fitness Assessment – KIN-1400-1

Section Number:
Semester: Fall 2020
Course Instructor: Kenneth Howard

Certification of Authorship: I certify that I am the author of this paper and that any assistance I
received in its preparation is fully acknowledged and disclosed in the paper. I also have cited any
sources from which I used data, ideas, or words, either quoted directly or paraphrased. I certify
that this paper was prepared by me specifically for the purpose of this assignment, as directed.

Student’s Signature: Herman Polonski

Pre-Participation screening and assessments

1. Lifestyle Evaluation Questionnaire

 The lifestyle evaluation questionnaire asks general questions regarding physical

activity, occupation, stress levels, diet, weight, fitness, and goal
 To complete the questionnaire, you simply fill out the form with honest answers
because this will allow the health expert to understand a basic background of
your lifestyle and how it affects you. Link to the form : https://irp-
cdn.multiscreensite.com/edf87f6a/files/uploaded/LIFESTYLE
%20QUESTIONNAIRE.pdf
 The strengths of this test is that it does a good job of predetermining if a client
will struggle with exercise and nutrition, as well as adhere to a long-term solution.
It is also very easy to perform and the questions are straight forward
 The weaknesses of the test is that you only know the individuals answers at that
current moment. The individual’s lifestyle may change in a month or two and that
might display new answers which would potentially require a new exercise plan.
 I selected this assessment because I personally use it on my clients to get a
honest understanding of their lifestyle. It also allows you to build quality rapport
with the client which will lead to them having more success adhering to an
exercise program made for them.
 An alternative lifestyle test is the Fantastic Lifestyle Questionnaire. Link to
questionnaire: https://cpb-ca-
c1.wpmucdn.com/myriverside.sd43.bc.ca/dist/6/45/files/2014/01/Fantastic-
Lifestyle-Checklist-Fillable-1smptgc.pdf

2. Resting Heart Rate

 The resting heart rate screen is meant to identify a baseline of an individuals

heart rate. It’s important to know this because some individuals may be at risk of
CVD and this will drastically effect their exercise plan.
 To measure your heart rate, simply check your pulse. Place your index and third
fingers on your neck to the side of your windpipe. When you feel your pulse,
count the number of beats in 15 seconds. Multiply this number by four to
calculate your beats per minute. A normal rate is from 60 to 100 BPM.
 Strengths of this assessment is that it can instantly tell an individuals stress
levels. It also allows the health expert to find a cardiovascular test that is suitable
for the individual.
 Weaknesses of the test is that there are many factors that influence heart rate
like age, emotions, body size, and medications to name a few. It is best to test
resting heart rate when the individual is fully relaxed.
 I selected this assessment because It gives a good baseline of an individuals
cardiovascular abilities and breathing function. The two things are vital to
improving cardiovascular health long-term.
 Alternatives include: Wrist pulse or seeing a doctor who can use a stethoscope
Body composition assessments

1. DEXA Scan

What is it: The DEXA(Dual-Energy X-ray Absorptiometry) measures whole body bone
mass and soft tissue composition. The DEXA is universal and can be used on all body
shapes and sizes. It measures segmented portions of the body and uses a simple math
equation to provide bone mass, lean mass, and fat mass percentages (Shepherd, 2017)

Method: The person lays on the whole body scanner, with the x-ray sources mounted
beneath a table and a detector overhead. The person is scanned with photons that are
generated by two low-dose x-rays at different energy levels. The body's absorption of
the photons at the two levels is measured. The ratios can be then used to predict total
body fat, fat-free mass, and total body bone mineral. The procedure can take about 10 -
20 minutes.

Strengths: This method is precise, accurate, and reliable. DEXA measurements are
based on a three compartmental model (total body mineral (from bones), fat-free soft
(lean) mass, and fat tissue mass) rather than two compartment as in most other
methods. DEXA can also distinguish regional as well as whole body parameters of body
composition. As such, it is considered a reference standard, and the latest body
composition research uses this method.

Weaknesses: The equipment is expensive, and often requires trained radiology

personnel to operate.

Why I chose it: This test is very famous in the fitness industry and it consistently
provides accurate numbers per individual. I also believe it is a good tool to use if you’re
looking to see how well you can add muscle mass and lose body fat.

Alternatives: Skinfold, hydrostatic weighing, Bioelectrical impedance

2. Bioelectrical Impedance

What is it: Bioelectric impedance is a method to measure the resistance of body tissues
to the flow of a small electrical signal, and from that calculate the proportion of body fat.

Method: As the bioelectric impedance device measures the resistance of body tissues
to the flow of a small electrical signal, the person being measured should not be in
contact with any other non-conducting surface, with legs apart and arms away from the
body. Some devices require a pair of electrodes are placed on the hand and wrist, and
another pair placed on the ankle and foot (usually opposite sides of the body), while
other devices simply require you to stand on two foot plates.
 Strengths: this method of body composition analysis is very simple and quick to
perform, and if you have the right equipment can be done at home.

Weaknesses: The equipment is relatively expensive (units on the low end of the scale
are available for about $100), with prices ranging up to thousands of dollars.

Why I chose it: I chose it because it provides another example of how to find bodyfat.
DEXA find fat mass, lean mass, and bone mass. This test just isolates fat mass.

Alternatives: Skinfold test, hydrostatic weighing

Cardiorespiratory Assessments

1. Astrand treadmill test

The Astrand test is used to measure a client's aerobic fitness, specifically their VO2max.
This guide will show you how to:

 conduct the test

 materials needed for the test
 how to find VO2 max with an equation
 strengths and weaknesses of the test
 Alternative tests 

Materials
1. A Treadmill with adjustable speed and gradient.
2. A Stopwatch/clock.
3. An assistant/trainer 

Methods
For this test, your client starts walking on the treadmill and builds their speed up to 5
mph with a grade (incline) of 0%.  Once they are at this speed start the stopwatch and
complete 3 minutes.  After 3 minutes set the grade to 2.5% and complete another 2
minutes. Increase the grade by 2.5% every 2 minutes until the client is unable to
continue the test.

How to find VO2 Max

From the total running time an estimate of your clients VO2 max can be calculated by
using the following formula:
VO2 max = (Time × 1.444) + 14.99     
"Time" is the total time of the test expressed in minutes and fractions of a minute.
Example: You stopped the test after 13 minutes 15 seconds of running (13.25 minutes).
VO2 max = (13.25 × 1.444) + 14.99
VO2 max = 34.123 mls/kg/min
 You can use this number to find your score which is categorized by age, gender, and
VO2 max results. 

Strengths:
 Minimal equipment required
 Simple to set up and conduct

Weaknesses:
 Specific equipment required
 Assistant required to administer the test

Reliability:

Reliability will depend upon how strict the test is conducted and the individual's level of
motivation to perform the test.

Validity:

This test provides a means to monitor the effect of training on the athlete's physical
development. There are published VO2 max tables, and the correlation to the actual
VO2 max is high. For an assessment of your VO2 max, use the VO2 max normative data
table. A study by Noakesa (1990) found a high correlation between the test results and
running performance.

Alternative Tests:
Bruce submaximal treadmill test

2. Bruce Protocol Stress Test

What is it: The Bruce Test is commonly used treadmill exercise stress test. It was
developed as a clinical test to evaluate patients with suspected coronary heart disease,
though it can also be used to estimate cardiovascular fitness.

Method: Exercise is performed on a treadmill. The treadmill is started at 2.74 km/hr (1.7
mph) and at a gradient (or incline) of 10%. At three minute intervals the incline of the
treadmill increases by 2%, and the speed increases by 0.5 mph. The test should be
stopped when the subject cannot continue due to fatigue or pain, or due to many other
medical indications.

Strengths: You can also get measurement of maximum heart rate by recording heart
rate during the test, which can be used in training programs to set intensity.
Weaknesses: Relatively large time and costs required. Specialist training is required to
interpret exercise ECG traces.

Why I chose it: Because it is similar to the Astrand treadmill test which does a great job
at finding VO2 Max.

Muscular Fitness Test

1. Push-up Test

The push-up fitness test measures upper body strength and endurance.

Methods:

A standard push-up begins with the hands and toes touching the floor, the body
and legs in a straight line, feet slightly apart, the arms at shoulder-width apart,
extended and at a right angle to the body. Keeping the back and knees straight,
the client lowers the body until there is a 90-degree angle at the elbows. Then
they return back to the starting position with the arms extended. This action is
repeated without rest, and the test continues until exhaustion, or until they can’t
do anymore in rhythm or have reached the target number of push-ups.
Strengths:
 Minimal equipment required
 Simple to set up and conduct
 Can test many clients at once

Weaknesses:
 Not much because the test has many variations, but looking at the push-up test strictly
it test a specific population. That population must be able to perform at least one clean
push-up without losing their form.

Reliability:
Reliability will depend upon how strict the test is conducted and the individual's level of
motivation to perform the test. Another factor is morphology of the individual. Taller
individuals have a longer rep to perform as opposed to shorter individuals.

Validity:
In this specific test, both males and females performed the push-up test and validity was
estimated using a logical approach, group difference approach, and criteria approach.
Sufficient validity evidence was provided that the push-up scores relate to the amount of
arm and shoulder girdle strength and endurance a person has to move the body weight.

Alternative Tests:
 Hand release pushup
Cadence pushup
 Chair pushup
Isometric pushup

2. Sit-up test

This is a general description of a sit-up test to measure abdominal muscle endurance

(also called the curl up or crunch test).

The subject lies on a cushioned, flat, clean surface with knees flexed, usually at 90
degrees. Some techniques may specify how far the feet are from the buttocks, such as
about 12 inches. A partner may assist by anchoring the feet to the ground. The position
of the hands and arms can affect the difficulty of the test. They are generally not placed
behind the head as this encourages the subject to stress the neck and pull the head
forward. The hand may be placed by the side of the head, or the arms crossed over the
chest, reaching out in front. Some protocols use curl up strips or other marks on the
ground to slide the hands along and indicate how much to curl up. The subject raises
the trunk in a smooth motion, keeping the arms in position, curling up the desired
amount. The trunk is lowered back to the floor so that the shoulder blades or upper back
touch the floor.

Strengths: the sit-up is simple to perform requiring minimal equipment, and large groups
may be tested at once.

Weaknesses: a curl up with the feet held increases the involvement of the hip flexor
muscles, making the test less valid as a measure of abdominal strength. It is sometimes
difficult to determine if a correct sit up is performed, and there may be a dispute about
the total number. When using the tempo method, the instructor should have clear
guidelines of when they terminate the test.

Flexibility and Balance Assessments

1. Sit and reach

 The sit and reach test is a common measure of flexibility, and specifically measures
the flexibility of the lower back and hamstring muscles. This test is important as
because tightness in this area is implicated in lumbar lordosis, forward pelvic tilt
and lower back pain.

This test involves sitting on the floor with legs stretched out straight ahead. Shoes
should be removed. The soles of the feet are placed flat against the box. Both
knees should be locked and pressed flat to the floor - the tester may assist by
holding them down. With the palms facing downwards, and the hands on top of
each other or side by side, the subject reaches forward along the measuring line as
far as possible. Ensure that the hands remain at the same level, not one reaching
further forward than the other. After some practice reaches, the subject reaches
out and holds that position for at one-two seconds while the distance is recorded.
Make sure there are no jerky movements.

Strengths: The sit and reach test is a common test of flexibility, and is an easy
and quick test to perform. If using the standard testing procedure, there is a lot of
published data to use for comparison.

Weaknesses: Variations in arm, leg and trunk length can make comparisons

between individuals misleading. This test is specific to the range of motion and
muscles and joints of the lower back and hamstrings, and may not be relevant to
other parts of the body.

2. Single-leg Test

The single-leg standing balance test will assess an individual’s single leg stability and
coordination. This guide will show you how to:

 conduct the test

 materials needed for the test
 how to score the test
 strengths and weaknesses of the test
 Alternative tests 

Materials
1. Flat surface and open space
2. A Stopwatch/clock/metronome
3. An assistant/trainer (not necessary)
4. Score recording sheet

Methods
The aim of the test is for the person to stand on one leg for as long as possible. Give
the client a minute to practice their balancing before starting the test. The timing stops
when the elevated foot touches the ground or the person hops or otherwise loses their
balance position. The best of three attempts is recorded. Repeat the test on the
opposite leg.

How to score the single-leg standing balance test

To score the test, you will record 3 times per leg and the best time will be used. There is
no good or bad score rather it gives you an initial starting point.

Example:
Left leg: 28 seconds, 34 seconds, 20 seconds. 34 seconds will be the recorded time
Right leg: 26 seconds, 31 seconds, 18 seconds. 31 seconds will be the recorded time

Strengths:
 Minimal equipment required
 Simple to set up and conduct
 Very accurate test to determine lateral hip stability

Weaknesses:

Elderly will struggle with this as they lack single-leg balance and overall coordination,
but you build strength in staggered stances first and then slowly transition into single-leg
balance.

Reliability:

Reliability will depend upon how strict the test is conducted and the individual's level of
motivation to perform the test. Another factor is morphology of the individual. Females
might have more difficulty because of their wider hip structure.

Validity:

I found no articles related to the validity of the single-leg balance test, but I can say from
a trainer’s experience that this test is very accurate at determining single-leg stability
and coordination. I’ve tested it on over 100 clients, predominantly females.
Alternative Tests:

 Stork balance test

 One leg stand
 Flamingo Balance Test
 Stick lengthwise test

References

Craig, Ashley & Hancock, Karen & Craig, M.. (1996). The lifestyle appraisal
questionnaire: A comprehensive assessment of health and stress. Psychology & Health
- PSYCHOL HEALTH. 11. 331-343. 10.1080/08870449608400262.

Shepherd, J. A., Ng, B. K., Sommer, M. J., & Heymsfield, S. B. (2017). Body
composition byDXA. Bone, 104, 101–105. https://doi.org/10.1016/j.bone.2017.06.010

NOAKESA, T.D. and MYBURGHA, K.H. and SCHALLl, R. (1990) Peak treadmill
running velocity during the VO2 max test predicts running performance. Journal of Sports
Sciences, 8 (1), p. 35-45

Wells, K.F. & Dillon, E.K. (1952). The sit and reach. A test of back and leg
flexibility. Research Quarterly, 23. 115-118.