Perform tests to determine physical shape

Last week we started discussing the physical assessment. We went over age, height, weight and resting heart rate. Today we'll go over blood pressure, body composition and flexibility.

Blood pressure: The pressure blood exerts against the walls of the blood vessels

The probability of obtaining an accurate result is greatly increased if you have another person perform this procedure, preferably a professional. Also, do not smoke, have a big meal or drink liquids containing caffeine immediately before this test or perform this test in areas of extreme hot or cold. Taking the blood pressure shortly after a stressful or anxious situation can drastically alter the results, too.

Body composition: The ratio of the body's fat to nonfat components. Here are a couple of ways to measure this.

Hip-to-waist ratio -- all that's needed is a tape measure. Stand erect, and do not suck in your stomach or stick it out. Measure the waist by stretching the measuring tape horizontally around the body. The waist is defined as the circumference of the body that is between two and three inches above the navel. Measure the hips by stretching the tape horizontally around the body. The hips are defined as the horizontal line that follows the farthest protrusion of the buttocks. Divide the measurement of the waist by the measurement of the hips. For instance, if your waist is 345 inches and your hips are 356 inches, divide 345 by 356 to get .969.

Body fat percentage -- there are several ways to obtain this measurement including: hydrostatic chamber, Bod Pod, skin-fold calipers and bioelectrical impedance devices. Expect to pay about $5- $20 to have one of these tests done.

Flexibility: The body's ability to be bent and stretched repeatedly without injury or damage. I use the sit-and-reach method.

You need a measuring tape, a hard surface and adhesive tape. Use the adhesive tape and stick the measuring tape to the mat to ensure that the tape doesn't move. Tape the measuring tape to the floor at about the 0-inch mark and the 35-inch mark. Sit with your legs on both sides of the measuring tape, so that both heels of your feet are at the 15-inch mark. Take one hand, put it on top of the other and reach down the tape measure as far as you can.

Don't cheat by using one hand and twisting your body so you can reach farther! Both hands much reach out and simultaneously touch the tape.

After reaching as far as you can, sit up straight and relax for about 20-30 seconds. Perform the test again.

Next week we'll go over upper- and lower-body strength tests.

Milo F. Bryant's fitness column appears in Monday's Life section, and his blog is at milobryant.blogspot.com. Bryant has two National Strength and Conditioning Association certifications. He also writes Gazette sports columns. Contact him at milo.bryant@gazette.com.

Copyright 2007
Provided by ProQuest Information and Learning Company. All rights Reserved.