Summary

Summary

• The Harvard Step Test measures cardio-vascular (aerobic) fitness. Developed by Brouha in 1943, it has the subject step on and off a 20-inch block at 30 steps per minute for 5 minutes (or until exhausted).
• The Physical Fitness Index = (Duration of exercise in seconds x 100) / (5.5 x pulse count taken 1-1.5 min after exercise). Norms: up to 49 = Poor, 50-80 = Average, 81 or above = Good.
• Basal Metabolic Rate (BMR) is the energy (in Kcal) the body needs at complete rest; it is affected by muscle mass, age, gender, genetics, body composition and state of mind.
• BMR is computed with the Mifflin-St Jeor equation: Male = (10 x weight kg) + (6.25 x height cm) - (5 x age) + 5; Female = (10 x weight kg) + (6.25 x height cm) - (5 x age) - 161.
• The Rikli and Jones Senior Citizen Fitness Test (SFT) assesses functional fitness in adults aged 60-94 through six items: Chair Stand (lower body strength), Arm Curl (upper body strength), Chair Sit and Reach (lower body flexibility), Back Scratch/Back Stretch (upper body flexibility), Eight Foot Up and Go (agility) and Six Minute Walk (aerobic endurance), with a Two-Minute Step Test as an alternative to the walk.
• Key SFT details: arm-curl dumbbell is 8 lb (3.6 kg) for men and 5 lb (2.3 kg) for women; the up-and-go cone is 8 feet from the chair; and results are read against separate normal-range tables for men and women across seven age bands. …