Pre & Post Fitness Assessment Form

Name: Anh NguyenClass: PHED 1164-1134

Date: 09/02/2020Time:9:00 A.M

Body Dimensions (measurements)

BeforeAfter

Neck ____________________

Chest (relaxed)____________________

Chest (flexed) ____________________

Bicep (flexed) ____________________

Waist _________________ __________

Hip _____________________________

Thigh ___________________________

Calf ____________________________

Bioelectric Impedance

BeforeAfter

% Body Fat ___________________

BMI ____________________

Body Composition Assessments

(optional)

BeforeAfter

Chest (men) _________________

Tricep (women) _________________

Abdomen (men) _________ _________

Suprailliac crest __________________

Thigh (m/w) ____________________

Body Mass Index (BMI)

Height: 50 * 0.0254 = 1.27 mWeight: 104 = 47.3 kg

1.27 * 1.27 = 1.61 m²

* Convert height into inches (Ex: 6’2” = 62”)

62 x 0.0254 = 1.57 m

* 1.57 m x 1.57 m = 2.46 m2

Weight: 104 lbs / 2.2 = 47.3 kg Convert weight into kilograms (kg)

(Ex; 120 lbs /2.2 = 54.5 kg)

Take conversions of weight and height and divide

(Ex; weight = 54.54 kg/2.46m2 = 22.17% body fat (BMI)

47.3 kg/ 1.61 m² = 29.38 % body fat (BMI)

Physical Fitness Assessment

BeforeAfter

Sit-ups _____ (60 seconds)_______

Push-ups _____________

12-minute run or ______ (laps)_______

1.5 mile run______

Flexibility

BeforeAfter

Modified Sit-and-Reach (MSR)___________________

Weekly Work-out Logs

FREQUENCY Day and Date	DISTANCE to 0.1 mile	DURATION in min. & sec.	INTENSITY	CARDIO WORK-OUT	WEIGHT TRAINING/STRENGTH TRAINING
Monday February 24	1.5 mile	15:40	Medium Hard	CRE Test
Tuesday February 25
Wednesday February 26				15 mins. Treadmill	Upper body (WT)- chest, biceps, triceps 3 sets @ 12 repetitions for each set
Thursday February 27	1 mile
Friday February 28
Saturday March 1	2 miles	25 mins.	Medium Easy
Sunday March 2