Personal Health Project
Data Collection Sheet
Please document your results. Be sure to include what status or category this puts you in when
appropriate. You must save this document to submit your results and final write up. Each assessment
will have a recorded result. It is your responsibility to research and use your resources (i.e. your
textbook) to determine what category your results put you in.
Name: _________________________________ Age _______ Height_________ Weight__________ Assessments
Body Mass Index
Resting Heart Rate
Blood Pressure Results Category Sit- ups
Push-ups
Shoulder Flexibility
How to Measure each Assessment
Calculating your Body Mass Index (BMI)
BMI is your weight (in kilograms) over your height squared (in centimeters).
The following are resources to assist you in calculating your BMI: https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html http://www.whathealth.com/bmi/formula.html How to Measure Resting Heart Rate
Measuring your resting heart rate is a very simple process. Remember, that early morning is the best time to measure your
resting heart rate. Follow the steps given below to measure your resting heart rate. After you wake up give sometime to your body to rest for a while. Do not suddenly start measuring the RHR after waking up. Lie down at least for 15 minutes before measuring the RHR. There are two methods of measuring RHR. One is to measure radial pulse (wrist) and other is to measure carotid
pulse (neck). Radial Pulse - Place your index finger tips and third finger tips on the thumb side of any one of your wrist. You will
sense the beats, hold the fingertips gently. Then with the help of a clock, measure the pulse for 10 seconds. Multiply
the result by 6. Carotid Pulse - Place your index finger tips and third finger tips below your jaw, along the windpipe and throat.
Hold it gently using the fingertips of first and second finger. Then with the help of clock measure the pulse for 10
seconds. Multiply the result by 6. Getting A Blood Pressure Reading
Since this is a distance/online course, each student will have the responsibility of getting their blood pressure measured on
their own. This can be completed at a doctor’s office, pharmacy (CVS, Walgreens, etc.), a grocery store (Meijer, Wal-Mart,
etc.) or other health facility. Sit-Ups
Performs as many bent knee sit-ups as possible within 60 seconds. Record this number. Students can rest between reps if
unable to sit-up continuously. Students are encouraged to perform one or two trial repetitions before test. Test results may be
invalidated if form is altered. Please consider the following as you perform this test. feet anchored by partner or apparatus knees bent 90° hands clasped behind neck elbows travel beyond or make contact with knees back of shoulders must return to floor
The following link will allow you to enter your data and get a rating for your score:
http://www.exrx.net/Calculators/SitUps.html Push-Ups
Performs as many repetitions of push-ups without pausing. Students are encouraged to perform one or two trial repetitions
before the test. You may chose to do modified push-ups where knees are resting on the floor for assistance. Test results may
be invalidated if form is altered. Please consider the following as you perform this test: Elbows fully extended
Standard push –ups forefoot or toes on floor legs, hips, and back straight
Modified Push-ups knees on floor or mat hips and back straight shoulders the same height of elbow
The following link will allow you to enter your data and get a rating for your score:
http://www.exrx.net/Calculators/PushUps.html
Select sex and enter information in left column. Click "Calculate". Evaluates upper body muscular endurance for
ages 15 through 69 years of age. Shoulder Flexibility
Preparation - Raise one arm, bend elbow, and reach down across back, with palm facing upper back. Position opposite arm
down behind back and reach up across back with back of hand against back.
Execution- With fingers extended, try to cross fingers, upper hand over lower hand. Repeat with arms in opposite position.
Measurement- Measure distance from fingertip to finger tip. If fingers overlap, score as a plus. If fingers fail to meet, score
as a minus.
Comments- Many individuals are more flexible on one side compared to the other side. Note any pain or discomfort during
movement.
Scoring
Inches (cm)
Rating
Excellent
Good
Fair
Low Men
Right Up
>5 (12)
1-4 (1-11)
0
<0 Left Up
>4 (9)
1-3 (1-8)
0
<0 Women
Right Up
>6 (14)
2-5 (4-13)
1 (3)
<1 (3) Left Up
>5 (12)
2-4 (4-11)
1 (3)
<1 (3) The following provides a link for a visual demonstration of this test: https://www.youtube.com/watch?
v=60hR4F4cjic Personal Health Project
Write Up
There are 6 assessments being used in this project to help you gain a picture of your current health
status. All must be completed and discussed for complete points.
Body Mass Index (BMI):
1)
2)
3)
4)
5) Define BMI.
What does BMI tell a doctor or physician; what is the purpose of taking BMI?
What are the classifications of BMI and what are the risks of each category?
What are the limitations of BMI?
What are some health behaviors you can begin doing to change your BMI classification? Resting Heart Rate (RHR):
1) What is considered a good or health resting heart rate?
2) What does the classification of a good resting heart rate mean? Why do we want this reading to be lower?
3) What are some healthy behaviors you can begin doing to lower your resting heart rate? Blood Pressure:
1) Define Systolic and Diastolic Blood Pressure.
2) What is considered a normal reading? What are pre-hypertensive and hypertensive readings?
3) What are some healthy behaviors you can begin doing to improve your blood pressure readings? Fitness Testing:
1) Overall, how were the results of your muscular endurance (Sit-ups), muscular strength (Push-ups), and
flexibility (Shoulder test) assessments rated?
2) Which test did you score the lowest on? What types of exercise and specific exercises can you do to improve
this category for your overall fitness?

 

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