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Week 6 Retiza

The document is a fitness assessment form for Ella Marie M. Retiza. It includes measurements of her posture, flexibility, cardiorespiratory endurance, anaerobic capacity, agility, aerobic capacity, and strength. The assessment found issues with her posture including a forward head and protracted shoulders. Her flexibility was above average. Her cardiorespiratory endurance and agility were average. Her anaerobic capacity and aerobic capacity were in need of improvement. Her strength, as measured by partial curl ups, was poor to below average. The form provides criterion scores and normative values to interpret her fitness test results.

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ella retiza
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30 views

Week 6 Retiza

The document is a fitness assessment form for Ella Marie M. Retiza. It includes measurements of her posture, flexibility, cardiorespiratory endurance, anaerobic capacity, agility, aerobic capacity, and strength. The assessment found issues with her posture including a forward head and protracted shoulders. Her flexibility was above average. Her cardiorespiratory endurance and agility were average. Her anaerobic capacity and aerobic capacity were in need of improvement. Her strength, as measured by partial curl ups, was poor to below average. The form provides criterion scores and normative values to interpret her fitness test results.

Uploaded by

ella retiza
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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FITNESS ASSESSMENT FORM


Name: Ella Marie M. Retiza Class Schedule: Sat 3:00-5:00 pm
Goal: To improve my overall well-being.

Static Postural Assessment


Anthropometry: Girth Measurement
Kinetic Movement 2nd RE 1st RE
View Chain Observation 2ND RE 1st RE
Checkpoints L R L R Chest 87 cm 89cm
Head Forward head* ✓ ✓ Right Upper Arm 26 cm 27cm
Shoulder Protracted* ✓ ✓ Right Forearm 23 cm 24cm
Retracted
Lateral Lumbo- Anteriorly tilted* ✓ ✓ ✓ ✓ Waist 79 cm 83cm
pelvic-hip Posteriorly tilted Hips 88 cm 93cm
Adducted Right Thigh 54 cm 57cm
Anterior Knees Abducted ✓ ✓ ✓ ✓
Right Calf 33 cm 35cm
Internally rotated*
Externally rotated ✓ ✓ ✓ ✓ Waist and Hip Ratio: 0. 90𝑐𝑚 0.89cm
Feet Flat*

Dynamic Postural Assessment: Overhead Squat Cardiorespiratory Endurance: Step Test


View Kinetic Chain Movement nd
2 RE 1st RE 60-sec HR
Checkpoints Observation L R L R 2ND RE 102
Feet Turns out ✓ ✓ ✓ ✓ Interpretation Average
Anterior Moves inward 1st RE 109
Knees
Moves outward ✓ ✓ ✓ ✓ Interpretation Average
Lumbo-pelvic- Excessive forward ✓ ✓ ✓ ✓
Lateral hip lean
Low back arches ✓ ✓ ✓ ✓
Anaerobic:300-Yard (274m) Shuttle
Low back rounds
Shoulder Arms fall forward ✓ ✓ ✓ ✓ Trial 1 Trial 2 Average
IE
Feet Heel of foot rises
Interpretation
Foot flattens ✓ ✓ ✓ ✓
Posterior 1st RE
Lumbo-pelvic- Assym. Weight
hip shift Interpretation
Shoulder Shoulder elevated ✓ ✓ ✓ ✓
Agility: Hexagon Test
Flexibility: Sit-and-Reach Test Trial 1 Trial 2 Trial 3 Average

Trial 1 Trial 2 Trial 3 Best (cm)*** IE 13.22s 14.78s 14.34s 14.11s


IE 46cm 48cm 44cm 48cm Interpretation
Interpretation Superior 1st RE 14.88s 13.06s 13.21s 13.72s
1stRE 45cm 48cm 50cm 50cm Interpretation Above average
Interpretation Superior

Aerobic: 12-Minute Run


Speed: 40-Yard (37m) Sprint
Laps Distance Result (m)
Trial 1 Trial 2 Average
IE
IE Interpretation
Interpretation 1st RE

1st RE Interpretation

Interpretation
Partial Curl Up
Repetitions
Strength 2nd RE 19
1 RM= Interpretation Poor
1st RE 26
Interpretation Below Average
Criterion Scores and Normative Values

Cardiovascular Endurance: 3 Minute Step Test


Duration of Exercise (sec) x 100/ Recovery
pulse x 5.6
=CV Efficiency

Zone One MHR x 0.65


MHR x 0.76

Zone Two MHR x 0.76


MHR x 0.85
Zone Three MHR x 0.86
MHR x 0.90

Very Poor Zone One


Poor
Below Average Zone One
Average Zone Two
Above Average
Zone Two
Good
Excellent Zone Three

Aerobic: 12 Minute- Run (Male)


Age 13-14 15-18 17-20 20-29 30-39 40-49 >50
Speed: 40-Yard (37m) Sprint
Excellent >2000 >2800 >3000m >2800m >2700m >2500m >2400m Rating Men Women
Above 2400- 2500- 2700- 2400- 2300- 2100- 2000- Very good <4.80 <5.30
Average 2700 2800 3000m 2800m 2700m 2500m 2400m Good 4.80-5.29 5.30-5.59
Average 2200- 2300- 2500- 2200- 1900- 1700- 1600- Average 5.10-5.29 5.60-5.89
2399 2499 2699m 2399m 2299m 2099m 1999m Fair 5.30-5.60 5.90-6.20
Below 2100- 2200- 2300- 1600- 1500- 1400- 1300-
Poor >5.60 >6.20
Average 2199 2299 2499m 2199m 1999m 1699m 1599m
Poor <2100 <2200 <2300m <1600m <1500m <1400m <1300m

Anaerobic: 300-Yard (274m) Shuttle


Excellent Above Average Below Poor
Aerobic: 12 Minute-Run (Female) Average Average
Age 13-14 15-18 17-20 20-29 30-39 40-49 >50 <50 50-52 52-53 53-55 >55
secs secs secs secs secs
Excellent >2000 >2100 >2300m >2700m >2500m >2300m >2200m

Above 1900- 2000- 2100- 2200- 2000- 1900- 1700-


Average 2000 2100 2300m 2700m 2500m 2300m 2200m Waist-to-Hip Ratio
Average 1600- 1700- 1800- 1800- 1700- 1500- 1400- Formula: Waist measurement/Hip
1899 1999 2099m 2199m 1999m 1899m 1699m Measurement=Waist to Hip Ratio
Below 1500- 1600- 1700- 1500- 1400- 1200- 1100- Men Women
Average 1599 1699 1799m 1799m 1699m 1499m 1399m Prone to Chronic >0.95 >0.80
Poor <1500 <1600 <1700m <1500m <1400m <1200m <1100m Diseases

Partial Curl Up FLEXIBILITY: Sit and Reach


Age 18-25 26-35 36-45 46-55 56-65 65+
Men Women
Excellent >43 >39 >33 >27 >24 >23
Superior >42 >45
Good 37-43 33-39 27-33 22-27 18-24 17-23
Above 33-36 29-32 23-26 18-21 13-17 14-16 Excellent 32cm-41 cm 36-44 cm
Average Good 21cm-29cm 26cm-35cm
Average 29-32 25-28 19-22 14-17 10-12 11-13 Average 15cm-20cm 16cm-25cm
Below 25-28 21-24 15-18 10-13 7-9 5-10 Fair 8cm-15cm 7cm-15cm
Average
Poor 1cm-2cm 5cm-6cm
Poor 18-24 13-20 7-14 5-9 3-6 2-4
Very poor <1cm <5cm
Very Poor <18 <13 <7 <5 <3 <2

Agility: Hexagon Test


Gender Excellent Above Average Average Below Average Poor
Male <11.2 secs 11.2-13.3 secs 13.4-15.5 secs 15.6-17.8 secs >17.8 secs
Female <12.2 secs 12.2-15.3 secs 15.4-18.5 secs 18.6-21.8 secs >21.8 secs

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