Coach on Call Fitness Tests You Can Do at Home

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1 Coach on Call It was great to talk with you. Thank you for your interest in. I hope you find this tip sheet helpful. Please give me a call if you have more questions about this or other topics. As your UPMC Health Plan health coach, I m ready to help in any way I can. Do you know how fit you are? Measuring your fitness over time can motivate you to improve. Fitness testing can help you set personal, step-wise goals that are realistic yet challenging. It is fun to strive for goals that are within your reach and get positive results along the way. You can see that you can do it! Having a professional measure your fitness can be costly. Instead, you can do it yourself, using the simple tests described on this tip sheet: To test your aerobic fitness: 1-mile walk or 1.5-mile run Aerobic fitness is the ability of your heart and lungs to deliver oxygen-rich blood to your muscles. The better your aerobic fitness, the lower your risk of high blood pressure, heart disease, and other serious health problems. To test your muscular strength and endurance: Half situp and pushup Muscular strength and endurance are keys to being able to do daily activities and job-related tasks. Examples are working in the yard, carrying groceries, and lifting or moving heavy objects. To test your flexibility: Sit and reach The more flexible you are, the better your joints will move through their proper range of motion. This enables you to walk, lift, and step normally and avoid pain and injury. For example, if your hamstrings (the muscles on the back side of your upper legs) are tight, they limit the ability of your pelvis to tilt. This can lead to low back pain. To estimate your body fat: Body mass index and waist circumference Too much body fat puts you at risk for serious health problems. Examples are heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems, and certain cancers. Carrying extra weight also stresses the bones and joints. CMN (d) Copyright 2015 UPMC Health Plan Inc. All rights reserved. FT TST FL 15WP0260 (MCG) 5/18/15 PDF

2 Page 2 of 12 Take Action 1. Important: Always check with your doctor before doing these tests or starting or increasing any exercise program. Your doctor may advise you to try certain tests and exercises or avoid others. 2. When you have your doctor s OK, do each fitness test described on the pages that follow. Record the date and your results on the attached My Fitness Test Results. 3. Ask your health coach for an exercise plan to help you become more fit. Also ask how to set step-wise goals as you progress. 4. Do your best to follow the plan, and repeat the fitness tests every six to eight weeks. Record your results. Are you improving? Wonderful! Keep building on your progress. If not, follow your exercise plan more closely. Or talk with your health coach about setting more challenging goals. Are you curious about how your fitness compares to that of other people? What is most important is to improve your own fitness, no matter where you begin, one step at a time. Compare yourself to others only if it helps motivate you to progress. For a comparison go to the President s Challenge Adult Fitness Test website: Click on the Enter Your Data Online Here link. Enter your results into the online form. Click on the Calculate My Score button. Your results will be compared to others of your age and gender for each test and for overall fitness. Note: If you feel pain before doing any of these tests, do NOT do them. If you feel any pain during the tests, STOP. Talk with your doctor. You may want to ask a partner to help you do some of the tests. For example, it may help to have someone time you for the 1-mile walk and half situps. When you repeat the tests over time, it is important to do them the same way each time. This includes warming up in the same way beforehand.

3 Page 3 of 12 Aerobic Fitness 1-Mile Walk The 1-mile walk tests your aerobic fitness. Note: Only do this test if you have a routine of walking for minutes several times a week. If you do not do any exercise, such as walking, biking, or swimming, DO NOT try to take this test. If you do not have a heart rate monitor, practice taking your pulse ahead of time. Place your pointer and middle fingers on your wrist at the base of your thumb. Or place them on the side of your neck, just below the jaw bone. Do not press too hard there, or you may become lightheaded. How to do the test We recommend that you do this test with a partner who can help you count laps and record your time and heart rate. You will also need: Two stopwatches (one for you and one for your partner) A smooth and level standard track with four laps per mile (found at many schools and some parks) or a treadmill A heart rate monitor (or take your pulse; see instructions above) My Fitness Tracker (attached) and a pencil 1. Warm up by walking slowly for three to five minutes. 2. If using a track: Stand at the starting line with your partner. Your partner says, Ready, set, go. Start your stopwatch as soon as you begin walking. Pace yourself so you can complete the full mile (four times around the track) as fast as you can. Your partner counts the laps and lets you know how many are left. If using a treadmill: Let your arms swing freely at your sides. Do not hold onto the handrails. Keep the treadmill incline at zero. Adjust the speed as needed so you can walk as fast as you can, but do not jog or run. 3. As soon as you finish 1 mile, stop your watch and begin walking in place. Immediately check your heart rate monitor. Or begin to take your pulse and have your partner give you a 10-second count using the second stopwatch. (Your partner says, Ready, begin and then at the end of 10 seconds, Stop. Tell your partner how many heartbeats you counted in 10 seconds.) 4. Cool down by walking slowly for at least one lap. Multiply your heartbeats per 10 seconds by 6 to get heartbeats per minute. Record that and how long it took you to walk the mile in minutes and seconds on My Fitness Results. Heartbeats per 10 seconds X 6 = Heartbeats per minute

4 Page 4 of 12 Aerobic Fitness 1.5-Mile Run Instead of the 1-mile walk, you may choose to do the 1.5-mile run. Both test your aerobic fitness. Do this test only if you are running at least 20 minutes without a break three or more times a week. If you do not do any type of physical activity, such as walking, biking, or swimming, DO NOT try to take this test. How to do the test We recommend that you do this test with a partner who can help you count laps and record your time. You will also need: A stopwatch for your partner A smooth and level standard track with four laps per mile (found at many schools and some parks) or a treadmill My Fitness Tracker (attached) and a pencil 1. Warm up by jogging slowly for three to five minutes. 2. If using a track: Stand at the starting line with your partner. Your partner says, Ready, set, go and starts the watch as soon as you begin running. Pace yourself so you can complete the full 1.5 miles (six times around the track) as fast as you can. Your partner counts the laps and lets you know how many are left. If using a treadmill: Wait until the treadmill increases to a running speed before you begin timing yourself. Let your arms swing freely at your sides. Do not hold onto the handrails. Keep the treadmill incline at zero. 3. As soon as you finish 1 mile, your partner stops the watch. 4. Cool down by jogging slowly until walking for at least one lap. Record your time in minutes and seconds on your My Fitness Tracker.

5 Page 5 of 12 Flexibility Sit-and-Reach Stretch Test The Sit-and-Reach Stretch tests the flexibility of your hip region, including the muscles in your lower back and the back of your thighs. It is often used to estimate overall flexibility, which may differ around the body. DO NOT do this test if you have an injury or pain in your lower back. You will need: A floor mat A tape measure or yardstick Masking tape My Fitness Test Results (attached) and a pencil Warm up by doing the four stretches below: 1. Knee to chest Lie on the floor on your back. Bend your knees at about a right angle. Keep your feet flat on the floor, about 12 inches from your buttocks. Bring one knee to your chest with your hands grasping the back of the thigh. Keep your lower back pressed into the floor. Hold for 10 to 30 seconds, breathing. Return to the starting position. Do the same with the other leg. Repeat the stretch three to five times with each leg. For more stretch, start with both legs flat on the floor. Do not bend your knees. Do this only if it does not cause or increase back or leg pain. 2. Modified hurdler s stretch Caution: Do NOT do this stretch if you have knee problems such as arthritis or a cartilage tear. Sit on the floor with your right leg stretched in front of you and the left leg bent so the sole of your left foot touches the inside of your right knee or thigh. If that is not comfortable, just bring it as close to touching the thigh as you can. Place your hands on your right knee and slowly bend forward from your waist. Run your hands down your leg just far enough until you feel a gentle stretch, never to the point of pain. Try not to round your back. Keep your head and neck in line with your spine. Do not look up. Hold for seconds. Repeat with the left leg. Repeat three to five times with each leg. 3. Spinal twist Sit on the floor with both legs extended.

6 Page 6 of 12 Bend your right leg and cross it over your left knee. Place your right foot flat on the floor next to your left calf. Place your left elbow on the inside of your right knee. Slowly turn your torso toward the back. Place your right hand behind you and look over your right shoulder. Twist only until you feel a gentle stretch, never to the point of pain. Hold for seconds. Repeat on the other side, bending your left leg. 4. Hamstring stretch The hamstrings are the large muscles that run down the back of your thighs. Lie on the floor on your back, with your legs extended and your back straight. Keep your hips level. Tighten your abdominal muscles, pressing your lower back onto the floor. Bend your right knee toward your chest, keeping your left leg extended on the floor. Slowly straighten your right knee, holding the back of your right leg with both hands. Gently pull your leg toward your chest, just until you feel a gentle stretch in the back of your thigh. Keep both hips on the floor. Breathe deeply and hold for seconds. Switch legs and repeat to stretch your left hamstring. Repeat with each leg three to five times. How to do the test 1. Take off your shoes. Sit on the mat with your legs extended and the tape measure or yardstick on the mat between your legs. The 0 mark should be toward your crotch and your feet about 12 inches apart. 2. Put a piece of masking tape over the 15-inch mark at a right angle to the tape. 3. Adjust your position so that your heels are at the 14-inch mark at the start of the stretch. Make sure your legs are straight. Your knees should not lift from the floor as you stretch forward. 4. With palms facing downward, place one hand on top of the other, fingertips touching the tape. Exhale and slowly reach forward with both hands as far as you can. Note: Dropping your head may allow you to stretch a bit further. Do not bounce or use fast or sudden movements. One hand should not reach farther forward than the other. 5. Repeat the stretch three times with a few seconds of rest between each stretch. Record the farthest measurement to the closest half-inch on My Fitness Test Results.

7 Page 7 of 12 Muscular Strength and Endurance Half Situp The half situp tests the strength of your abdominal (stomach) muscles. This test may not be right for you if you have lower back, abdominal, or neck problems. If you experience pain during the test, STOP. We recommend you do this test with a partner who can count the number of half situps you do. You will also need: A floor mat A stopwatch Four strips of masking tape (Place them 3½ apart on your mat to show the start and end position of the half situp. See the photo.) My Fitness Tracker (attached) and a pencil 1. Lie down on the mat with your knees at a right angle and your feet flat on the ground. Do not hold your feet down. 2. Place your hands palm down on the mat. The tips of your fingers should touch the first pieces of tape. 3. Flatten your lower back onto the mat. Exhaling, lift your head and shoulders up so that your fingers move from the first piece of tape toward the second one. (Depending on the length of your arms, you may or may not be able to touch the second piece of tape. What is important is to curl your upper body to contract the abdominal muscles.) To stabilize your neck, leave space between your chin and chest about the size of an orange or your fist. 4. Inhale and slowly lower your shoulders to the mat. Your head does not need to touch down. Important: Keep your lower back flat on the mat as you do this exercise. You may injure yourself if you arch your back. 5. Repeat the exercise as many times as you can in one minute, pacing yourself so you can complete the minute. Your partner counts the number of half situps you do. On My Fitness Tracker, record the number of half situps you were able to do.

8 Page 8 of 12 Pushup The pushup tests your upper body strength. DO NOT do this test if you have an injury or pain in your shoulder, elbow, or wrist. You will need a floor mat, My Fitness Test Results (attached), and a pencil. 1. Men should do the standard pushup: Start in the up position. Your hands should be shoulder-width apart, with your arms extended directly under your shoulders. Your back and legs should be in a straight line, and your toes curled under. Women have the option of doing the bent-knee pushup: Start with your knees bent and touching the floor. Your hands should be on either side of your chest and slightly ahead of the shoulders. 2. Lower until your chest is about two inches from the floor, and then rise up again. 3. Repeat until you can do no more. Keep your back straight (and for the standard pushup, your legs straight). The key is to stay in a rigid position, with your back flat. If you need to, you can take a brief rest in the up position (not lying on the floor). Record how many pushups you were able to do on your My Fitness Tracker.

9 Page 9 of 12 Body Composition Body Mass Index Body mass index (BMI) is one way to estimate how much body fat you have. BMI is calculated from your height and weight. A higher BMI usually means a higher level of body fat. Note: A high BMI doesn t always correlate with high body fat because BMI does not show the difference between fat and muscle. For example: A body builder may have a BMI in the overweight range because of extra muscle, not body fat. An elderly person or others who have lost muscle may have a BMI in the normal range but still have an excess amount of body fat. BMI ranges are: Less than 18.5: Underweight : Normal : Overweight 30 or more: Obese To find your BMI, we recommend you have a partner. You will also need: A yardstick or measuring tape My Fitness Tracker (attached) and a pencil Measure your height: 1. Take your shoes off. Stand with your back to a wall, heels close together and as close as possible to the wall. Keep your head level, not tilted forward or back. 2. Have your partner place the yardstick or measuring tape on top of your head so that it touches the wall and is parallel to the floor. Your partner makes a small mark on the wall under the yardstick. 3. Measure the distance in feet and inches from the floor to the mark. Record. Measure your weight on a scale with your shoes off and in indoor clothing. Record. Using your height and weight, find your BMI on the chart on the next page. Record it on My Fitness Test Results.

10 Body Mass Index for Adults Page 10 of 12 In the far left column, find your height. Move across that row to find the weight that is closest to yours. Your BMI will be at the top of that column. Record the date and your BMI on My Fitness Test Results. Body Mass Index Table Normal Overweight Obese Extreme Obesity BMI Height (inches) Body Weight (pounds) Source: Adapted from Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults: The Evidence Report. U.S. Department of Health and Human Services, Public Health Service, National Institutes of Health, National Heart, Lung, and Blood Institute, NIH Publication No , September 1998.

11 Page 11 of 12 Waist Circumference Waist circumference is another way to estimate how much body fat you have. Your health risk goes up if: You are a woman with a waist larger than 35 inches. You are a man with a waist larger than 40 inches. To measure your waist circumference, we recommend you have a partner. You will also need: A tape measure or a yardstick and long piece of string A paper and pen 1. Stand upright. Have your partner wrap the tape measure or string around your bare abdomen, just above the hipbones. See the drawing at the right. Pull the tape measure or string so it is snug but not compressing the skin. Keep the tape level. 2. Have your partner hold thumb and finger on the tape or string where the two ends meet. If using a string, mark and measure it. Record the measurement to the closest inch on My Fitness Test Results. Source of graphic: Guidelines on Overweight and Obesity: Electronic Textbook. National Institutes of Health, National Health, Lung, and Blood Institute. obesity-guidelines/e_textbook/txgd/4142.htm. Accessed May 30, This tip sheet is provided for informational purposes only and is not medical advice. Always consult with a physician prior to engaging in any new physical activity. Sources The President s Challenge Adult Fitness Test. Available at Accessed July 2, Thompson, W. R., Gordon, N.F., Pescatello, L.S., (Eds.). (2010). Thompson, W. R., Gordon, N.F., Pescatello, L.S., (Eds.). (2010). American College of Sport Medicine s Guidelines for Exercise Testing and Prescription: eighth edition. Baltimore, MD: Lippincott Williams & Wilkins.

12 Page 12 of 12 Date 1-Mile Walk OR 1.5 Mile Run (minutes, seconds) 1-Mile Walk (heartbeats per minute) Half Situps Pushups Sit and Reach (inches) Body Mass Index Waist Circumference UPMC_15_1375