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Measuring your fitness level
How to Measure Physical Fitness
treadmillThere are several ways to measure your level of health and physical fitness.

  • Health-related physical fitness. The main tool in Canada to measure physical fitness related to your health is the Canadian Physical Activity, Fitness and Lifestyle Approach (CPAFLA).

  • Physical activity levels. One of the first steps in measuring your level of fitness is getting you to fill out the CPAFLA Healthy Physical Activity Participation Questionnaire.

  • Aerobic fitness. Your heart rate is measured to see how hard you're working during activity. Your maximum heart rate is used to estimate your training heart rate range, so the correct exercise program can be prescribed.

  • Muscle fitness. Common tests include grip strength, push-ups, curl-ups and sit-and-reach tests.

 

☚☚ This information was summarized from Warburton, D., Whitney Nicol, C., & Bredin, S. (2006). Prescribing exercise as preventive therapy. Canadian Medical Association Journal.174(7), 961-974.

 

Click to view the PDF version of this document:PDF File
Last Updated on Wednesday, 17 February 2010 12:36
 
Measuring healthy body weight
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sneakersRegular physical activity helps you stay at a healthy weight. There are many ways to find out if your weight is in a healthy range, including using a scale to see how much you weigh. A more accurate way to see if you’re at a healthy weight is to measure your weight distribution. Here are some ways to do that:

Waist Circumference (WC)

  • The distance around your body at the top of your hip bones. You’re at high risk for diseases like high blood pressure, diabetes and heart disease if your WC is:

  • 88cm or higher for women

  • 102cm or higher for men

Body Mass Index (BMI)

  • This measurement includes both your height and your weight. It’s a measure of how heavy you are for your height. Your BMI is calculated by taking your body weight in kilograms and dividing it by your height in metres squared:
    • kilograms/(metres)2
  • If your BMI is higher or lower than the normal range, you’re at greater risk for disease. If your BMI is too high, it’s a good idea to become more active and burn off some Calories. Here are some BMI classifications:
    • You are normal weight if your BMI is 18.5-24.9.
    • You are overweight if your BMI is 25.0-29.9.
    • You are obese if your BMI is more than 30.0.

Waist/Hip Ratio (WHR)

  • The shape of your body indicates where you carry your weight and whether your weight puts you at risk for diseases like heart disease. You’re at increased risk if you’re "apple shaped" and store fat around your belly. You’re at decreased risk if you’re "pear shaped" and store fat around your hips and thighs.

  • To find out whether you’re an apple or a pear, measure your waist at its narrowest part and your hips at their widest. WHR is calculated by dividing your waist measurement by your hip measurement:

  • waist in centimetres

  • hips in centimetres

If your WHR is less than 0.8 for women and less than 1.0 for men, you’re at lower risk. If your WHR is greater than 0.8 for women and greater than 1.0 for men, you’re at higher risk.

Body Fat Testing

If you’re interested in having a very accurate measurement of your body composition, talk to a qualified exercise professional.

Click to view the PDF version of this document: PDF File
Last Updated on Wednesday, 17 February 2010 12:36
 


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The health information provided on this sheet is only a guide. You also need to rely on your common sense and good judgment. If you receive advice from a doctor or health professional that does not agree with the information provided here, follow the advice of your doctor or health professional since it is based on your specific history and needs
  

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