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How we Measure Health and Fitness

By Michael P. Keenan

Many of my clients question “How do I know whether or not I am really in shape; or not?” What do I base this on? The truth is, there are objective tests that your personal trainer will use to answer these very simple questions. In addition, normative data exists to quantify the results of these tests, to determine what demonstrates a “good” result from a “poor” result. These normative data results are both age and gender specific. Your certified personal trainer has access to this data, and will explain the results to you. Then a plan can be implemented to improve or maintain these test results. First, let’s look at 5 basic parameters of fitness. They are:

  1. Strength
  2. Anaerobic Endurance
  3. Aerobic Endurance
  4. Flexibility
  5. Body Composition

Strength is defined as the ability to meet and exceed a specific resistance, such as a single lift, push, pull or carry. Failing to meet this resistance usually ends up in failure to complete a task, or worse an injury. This is why strength is a very important component of fitness. Strength can be measured simply by performing Hand Grip Dynamometry or a Sub-Maximal Predicted Bench Press.

The second parameter of fitness to be evaluated is Anaerobic Strength, the ability to perform a resistance related task to fatigue, such as working in a garden, playing a sport, repeated functional tasks, such as lift, push pull or carry. This type of resistance training achieves the greatest results with relation to fat burning and development of muscle tone and shaping. Why? This method of training has demonstrated the greatest increases of lean body mass, which in turn increases your resting metabolic rate, which consumes more stored energy (body fat) Your certified personal trainer can measure this with a timed sit up test and/or push up testing.

The third parameter of fitness is called Aerobic Endurance, a low level task repeated over time. This is the least effective way to lose stored body fat. Why? If we were efficient at burning fat during aerobic endurance, our ancestors would have died during the act of hunting and gathering food. When our blood sugar drops below a certain level, our metabolic rate slows down. So, what is the best method to perform aerobic training? 30 + minutes at 55% to 70% of your predicted maximum heart rate (max HR) A simple formula is 220- Age = Maximum Heart rate. Now divide that number by .55 and you will see the low end of what is called your target heart rate. For our purposes, our clients never exceed 70% of their predicted maximum if the goal is fat burning. Your certified personal trainer could perform a variety of sub maximal treadmill tests, or the commonly used 3 minute step test.

The fourth parameter of fitness is Flexibility, defined as the Static and Dynamic range of motion around a joint or joints. There are components of flexibility that we can not change, such as tendon and ligament lengths. However, there are things we can change, such as joint capsule, resting length of muscle and stretch receptor reactivity. Why is this important? Tight muscles place stress on other structure that are not designed to handle that stress Tight hamstrings place stress on low back during forward bending activities. For upper body flexibility, a simple “Back Scratch” test can be performed, and for lower extremity the sit and reach test is performed.

The fifth and final parameter is Body Composition .We look at lean body Mass (muscle, bone tendon, connective tissue, blood and organs, all energy consuming body mass) vs. stored body fat. Body fat is important, lubricates joints, protects vital organs, is a readily available energy source, however when stored in excess is counterproductive. Your certified personal trainer could use a device that measures Electronic impedance to determine percent body fat, or measurements could be taken using skin fold calipers, and these measurements are entered into an equation to determine the client’s body fat percentage.

These 5 parameters will help you to determine your level of fitness. Consult your certified personal trainer to have these tests administered, then set up a plan to insure that the proper exercise program is in place for you to achieve the maximum results.

About the Author:

Michael Keenan is the owner/director of Fitness Together in Manasquan and Lake Como New Jersey. Michael is a Certified Fitness Therapist, and can be reached at www.ftmanasquan.com.

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