Weight (in pounds or kilograms)
Weight is measured most easily with a small floor scale. You should
stand on the scale with the weight of your body balanced evenly on
Measurement of the circumference
of body parts.
This is done with help of a measuring tape (Gulick measurement tape) in
inches or centimeters. Measurements should be taken at the broadest or
most concave points of the chest, breast, abdomen, buttocks, thigh, calf,
and arm. The waist should be measured at its smallest point.
||Test of pulse/heart rate. This
test may be used to evaluate how the heart works at work and at rest.
The test is best performed in the morning in a lying position. If
the test is conducted in the afternoon, it is necessary to have a
preliminary rest for 5 minutes. A reading may be taken at the wrist
or at the neck. To take the pulse on the radial artery of the wrist,
use the second or the third finger of the right hand to depress the
artery on the inside of the wrist of the left hand. (For left-handed
persons, reverse the procedure.) Depress hard enough to feel the pulse
but not so hard as to block the flow of blood. An easier way to take
your pulse is on the neck. Place the index and middle fingers on the
Adam's apple of the neck. (Both men and women have one.) Slide the
fingers into the gulf between the windpipe and the side of the neck.
Press gently with your fingertips to feel for the beat of the pulse.
Do not use your thumb which has its own pulse.
It is very convenient to use special devices to take the pulse (Electronic
BP/Pulse, Finger BP/Pulse, Finger Pulse, and Heart Rate Monitor).
Function Test (Spirometry)
the maximum volume of air which a person can inhale with a very deep
breath. This is measured with the help of a spirometer. It is first
necessary to make a deep inhalation and exhalation. Then you should
make a very deep inhalation and exhalation to the maximum extent possible
into the tip of the spirometer tube.
This process must be repeated twice. Record the best result.
A low level of spirometry of the lungs is cause to consult your physician.
force (Hand Dynamometer)
|This test measures force of
the isometric contraction of the hand. The magnitude of maximal contraction
(in pounds or kilograms) is measured with the help of a Hand Dynamometer.
The patient should grasp and squeeze the dynamometer as hard as possible,
keeping the hand pronated and extended down alongside the body. The
test is performed twice with each hand. The best result is used (recorded).
test is to evaluate the cardiovascular system.
Blood pressure is measured with the help of a manometer.
Place the cuff around the upper arm. The pulse can be heard at the
inward side of the elbow joint. The first pulse beat corresponds to
the upper systolic pressure. The last pulse beat corresponds to the
lower diastolic pressure.
It is now possible to buy special electronic devices to measure blood
pressure. These are of great importance in making it easier to evaluate
the processes or condition of the cardiovascular system (Electronic
BP/Pulse, Finger BP/Pulse).
If your blood pressure is higher or lower that normal, you should
consult with your physician immediately.
Body type/Phisiques/Somatic Types - Males & Females
||1. Ectomorph - characterized
by thin, boney, spare physique or build. Slender physical type. Asthenic
body type. Thin torso with long arms and legs. Slight, light, delicate
bone structure. Lean and sinewy muscular development.
2. Mesomorph - characterized by muscular, sturdy physique,
strong, sturdy, athletic physical type. Well-proportioned. Massive
and well-developed chest dominating over the abdomen. Prominent body
joints. Firm, rugged, strong body build.
3. Endomorph - characterized by body fat and abdominal prominence.
Physique dominated by abdomen. Thick torso with short arms and legs.
Abdominal mass predominating over upper body. Rounded, soft, fleshy
|Percentage of fat in body composition
It is a very simple and often used
method to identify the proportion of the muscle and fat tissue in the
body's composition. Knowing weight and fat percentage, one can determine
the common principles for normalizing weight and for developing the physical
exercise program for the specific body parts, which should to be trained
Body weight composition can be determined with the use of a Skinfold Caliper
(#1) or with the use of different tools or analyzers such as Bio Analogies
Systems or Body Logic Fat Analyzer (#2). These devises are easily available
at any gym. When Skinfold Caliper is used, one should fill in the data
of fat skinfold of Suprailiac-1 Bicep-2 Tricep-3 Subscapular-4. If you
use electronic equipment you should fill in only the percentage of fat
in body composition.
|Estimate of fitness level
level will be measured in one of the following ways:
According to your given sex, height, weight, blood pressure and
pulse. The results in the report show automatically under the
name "Integral Test", but only if all the necessary
indicators are listed in the questionnaire.
the result of medical observation, the doctor will rate FITNESS
LEVEL as - Very poor , poor, fair, good, excellent or superior.
to various tests such as 1.5 MILE RUN TEST (2.4 km) or 12 MIN
WALKING/RUNNING TEST . Both of these tests take place on a 440-yard
track (400 meter track of a stadium) or on a flat measured area.
Warm- up before the beginning of the test- slow stretching, walking,
and jogging. The 1.5 MILE RUN TEST ( 2.4 km) is used to measure
your best time. The 12 min walking/running test is used to measure
your maximum distance. If you tested the Fitness Level by one
of these tests, you have to fill in the application your results,
i.e. Very poor, poor, fair, good, excellent, or superior.
particular test with physical training in FITNESS LEVEL - BICYCLE
ERGOMETER TEST and TREADMILL TEST, which take place under the
direction of specialists in a medical office or Health Center.
If you graded the FITNESS LEVEL , you need to fill in on the questionnaire
corresponding to the results i.e Very poor, poor, fair, good,
excellent or superior.
| During the work day,
early or late, different desires come about. They don't only lower your
ability to work, but also have an effect on your health. In this connection
there are few short exercises, that you could do at work, which may be very
useful. Mark them down in the questionnaire: how you work - standing, sitting,
various, sometimes sitting, sometimes standing.