Wellness Department -
Individual Fitness Assessments
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The purpose of an Individual Fitness Assessment is to regularly monitor your progress and make any necessary modifications to help you achieve your fitness goals.
What is included in the IFA?
The IFA evaluates the five major components of physical fitness, including: aerobic fitness, muscular strength, muscular endurance, flexibility and body composition.
- AEROBIC FITNESS: refers to the ability of the body to take in, transport, and utilize oxygen in the working muscles. One of the following tests will be used to determine your level of aerobic fitness: 1 Mile Walk, Step Test or 1.5 Mile Run. You only need choose one of the tests.
- MUSCULAR ENDURANCE: the ability of a group of muscles to
exert a sub-maximal force numerous times. Two tests commonly used to measure muscular endurance are pushups and crunches. Pushups measure upper body endurance and crunches measure mid torso endurance.
- FLEXIBILITY: refers to the range of motion around a joint. Low back pain is prevalent among adult men and women. Much of
this problem is related to the lack of flexibility in the back of the legs (hamstrings), hips, and lower back. To measure your flexibility in these areas, a test called the Sit and Reach will be used.
- BLOOD PRESSURE: will be measure at two different times during the IFA. The first measurement will be a resting blood pressure that is usually taken while seated at the beginning of the assessment. The second measurement will be taken during the aerobic fitness test to see how your blood pressure reacts to exercise.
What is done with the information gathered?
A report of your fitness assessment will be discussed with you in a feedback session. To objectively identify areas that may require emphasis in your exercise prescription, consideration will be given to the established norms for various levels of physical fitness.
Keep in mind, however, that the purpose of this assessment is not to place you in a fitness category.
How do I prepare for an IFA?
- Suggested attire includes shorts and a short sleeved T-shirt, and a pair of running shoes or comfortable, rubber-soled walking or exercise shoes.
- Avoid strenuous exercise within 24 hours, especially immediately before the IFA.
- Get a good night's sleep the evening before the assessment.
- Refrain from smoking, consuming alcoholic beverages, and caffeine 12 hours before the IFA
Registration is required. You do not have to be a member of the Fitness Center to complete an IFA.
For more information, or if you have questions, contact:
Todd Laux, Wellness Coordinator
(219) 785-5519
tlaux@pnc.edu
