Genetic Tree

Fitness Lab Instructions – 15 points

1) Complete the fitness sheet table posted on Canvas in the pretest column only. These parameters will be measured on your own. You can go the ARC, fitness club, or outside. You will also have to assign yourself points in the point column based on population norms. Write your score for each fitness variable in the pretest column only. Write your points in the points column in the pretest only. Leave posttest columns blank

2) Based on your performances, assign yourself points based on the following criteria from the fitness norm document posted on Blackboard.

Excellent: 5 pts

Good: 4 pts

Average: 3 pts

Fair: 2 pts

Poor: 1 pt

3) For the weight lifting exercises, divide the weight lifted in pounds by your body weight in pounds to determine the number in the fitness norm tables.

Example: You weigh 160 pounds and you bench 210 pounds and am 20 years old. 210 divided by 160 equals 1.31. 1.31 in the table on page 4 corresponds

to a point total of 5.

Watch the following videos to see how to perform the seated press and the leg press in the ARC or at your fitness club.

http://www.youtube.com/watch?v=h22usT5mI_E - chest press

http://www.youtube.com/watch?v=Qlfjvxw6Hs4 - leg press

4) To determine percent body fat, you will need to come to the Health and Exercise Science office area and use the Omron body fat analyzer. The equipment is sitting on the bookcase. Watch how to do this before coming at https://www.youtube.com/watch?v=0og2_UjYWyg.

5) You will also need to measure your blood pressure and grip strength in the HES office area. All the equipment is in the open office area on the bookcase. They will be available starting one week after the first day of class. Our administrative assistant can help you with locating them. Watch the following video to see how this is done before arriving:

Grip strength: Zero out needle with finger, squeeze device as hard as can for 1 second in dominant hand, record the top number (number in black)

Blood pressure: https://www.youtube.com/watch?v=KK_Aa4iej78

6) Watch how to measure Sit and Reach at home (subtract 15 from your score and record the number in inches): https://www.youtube.com/watch?v=LCiZIXxDV7c

7) Total all of your points. Note that we did not measure everything so the total is not accurate.

8) Submit your completed fitness lab sheet on Canvas by the due date.