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Fitness Assessment
What are the components and what do they mean?


  • Resting Heart Rate (RHR) - The number of heart beats per minute  when the body is at rest.  Best measured in
    the morning when a person first wakes up.  The lower your RHR, the better.
Best measurement results: 40 - 100 beats per minute (40 being best).

  • Target Heart Rate Zone (THRZ) - The range of heart beats per minute, at which you maintain a certain
    intensity during training.
Common THRZ is measured between 50% - 90% of your MHR ( Maximum Heart Rate).

  • Blood Pressure - A reading of the Systolic and Diastolic Pressure exerted by the blood upon the blood
    vessels.  The Systolic is the amount of pressure during a heart beat, and Diastolic measures the amount of
    pressure between heart beats.
The Best measurement results: 120 / 80 and under.

  • Body Mass Index - A calculation between a persons height and weight.  Often used to quantify obesity and
    relative risk for heart disease.
Best measurement results: 18.5 - 24.9

  • Body Composition or Body Fat Percentage (BF%) - The relative amount of fat mass and lean body mass that
    make up the total body weight.
Best measurement results depending on age and gender: (Men) 10% - 16% / (Women) 15% - 20%.

  • Flexibility - The joints ability to move through a full range of motion without pain.  Often measured through a sit
    and reach test.
Best measurement results depending on age and gender: (Men) 17  - 20 in. / (Women) 20 - 24 in.

  • Muscular Endurance - The muscles' ability to sustain muscular contractions or apply sub-maximal force over a
    period of time.  Often measured through a push-up test for men, and a modified push-up test for women.
Best measurement results depending on age and gender: (Men) 29 - 59 or more push-ups, (Women) 19-48 or more
push-ups.

  • VO2 max - The amount of oxygen that can be utilized by the muscles during maximal exercise.  Measured
    through a variety of formats, the more often used sub-maximal test is the 3 minute step test.
Best measurement results for the utilization of oxygen for recovery depending on age and gender:
(Men) under 88 beats per minute / (Women) under 90 beats per minute.