GENERAL FITNESS ASSESSMENT :

Cardiovascular Endurance ( also known as VO2 max ):- Cardio vascular endurance, cardiovascular fitness, or aerobic fitness has been defined as the ability of the lungs, heart, and blood vessels to deliver adequate amounts of oxygen and nutrients to the cells to meet the demands of prolonged physical activity. As a person breathes, part of the oxygen contained in the air is absorbed in the lungs and transported to the heart by blood. The heart is then responsible for pumping the oxygenated blood through the circulatory system to all organs and tissues of the body. At the cellular level, oxygen is used to convert foods, primarily carbohydrates and fats, into energy necessary for physical activity, body functions, and to maintain a constant internal equilibrium.
Some examples of activities that promote cardiovascular or aerobic fitness are brisk walking, jogging, cycling, rowing, swimming, cross-country skiing, aerobic dance, soccer etc. A sound cardiovascular endurance program greatly contributes toward the enhancement and maintenance of good health.
Cardiovascular endurance is determined by the maximal amount of oxygen that the human body is able to utilize per minute of physical activity. This value is commonly expressed in milliliters of oxygen per kilogram of body weight per minute of physical activity (ml/kg/min). Since all tissues and organs of the body utilize oxygen to function, a higher amount of oxygen consumption indicates a more efficient cardiovascular system.
Step up and down on an 8 inch high box at a fast pace at a speed of 30 up/down in one minute. After one minute check the pulse. If he starts panting for breath, then he is required to improve his VO2 max (maximum volume of oxygen intake in one minute). He is therefore be advised some low level aerobic exercises like slow cycling or treadmill in the beginning.

Muscular strength and endurance:- The ability of muscles to generate force is known as muscular strength. Strength and endurance are important components of total physical fitness and have become an integral part of everyone’s life. Adequate levels of strength significantly enhance a person’s health and well-being throughout life. Strength is crucial for optimal performance in daily activities such as sitting, walking, running, lifting, and carrying objects, doing housework and in meeting certain emergencies in life where strength is necessary to cope effectively.
One of the most significant benefits of maintaining a good strength level is its relationship to human metabolism. Metabolism is defined as all energy and material transformations that occur within living cells. Several studies have shown that there is a relationship between oxygen consumption as a result of metabolic activity and amount of lean body mass. Muscle tissue uses energy even at rest, while fatty tissue uses very little energy and may be considered metabolically inert from the point of view of caloric use. As muscle size increases, so does the resting metabolism or the amount of energy (expressed in calories) required by an individual during resting conditions to sustain proper cell function. Even small increases in muscle mass increase resting metabolism.
Strength is defined as the ability of a muscle (or group of muscles) to exert maximum force against resistance. Endurance is the ability of a muscle to exert sub maximal force repeatedly over a period of time. Muscular endurance depends to large extent on muscular strength, and to a lesser extent on cardiovascular endurance. Muscular endurance is commonly established by the number of repetitions that an individual can perform against a sub maximal resistance or by the length of time that a given contraction can be sustained. Weak muscles cannot repeat an action several times, nor sustain it for a longer period. Muscular strength is usually determined by the maximal amount of resistance (one repetition maximum or 1 RM) that an individual is able to lift in a single effort.
If a person has not done any type of exercise or sports activity in his life, his muscle strength will definitely be at lowest level. Few of the exercises to determine his strength and endurance are bench-jumps, chair-dips, push-ups and crunches. If he is unable to do any of these exercises correctly for few reps, that means his muscles will not be strong and in shape. Therefore recommend such people free hand exercises in the beginning with low intensity. Use your judgment by questioning a new comer about his / her past and present shape and then plan his exercise program accordingly.

Flexibility :- The capacity of a joint to move freely through a full range of motion and the capacity of muscles to elongate to its capacity in eccentric phase i.e. when the muscles are in relaxed state. The amount of flexibility possessed by individuals is limited by factors such as joint structure, ligaments, tendons, muscles, skin, tissue injury, adipose tissue, body temperature, age, gender and the level of physical activity. The development and maintenance of some level of flexibility are important components of everyone’s health enhancement program, and even more so during the aging process.
At first every newcomer can be exposed to simple stretches. A close observation will give you a fair idea about their flexibility. By holding even the simple stretches for one minute or so will increase your body flexibility. Encourage stretching before, during and after exercise. However, always do proper warm-ups before doing stretches.
Sit and reach test is a very good indicator of flexibility.

Body composition:- It means the amount of lean body mass and adipose tissues (fat mass) present in the human body. Although for many years people have relied on height / weight charts to determine ideal body weight, we now know that these tables can be highly inaccurate for many people. The more muscles in a body tend to make the body more heavier. The proper way of determining ideal weight is through body composition, that is, by finding out what percent of total body weight is fat, and what amount is lean tissue. Once the fat percentage is known, ideal body weight can be calculated.
A lot of fat in the body makes a man obese. Obesity has become a health hazard of epidemic proportions in most developed countries around the world. Obesity has long been recognized as a major risk factor for diseases of the cardiovascular system, including coronary heart disease, hypertension, congestive heart failure, elevated blood lipids, atherosclerosis, strokes etc. Body composition tends to get back to a healthy ratio once you start doing regular exercise and eat balanced meals every day. The more lean mass in the body the better. It means a tighter and stronger body.
Doing weight training thrice a week and aerobic training the other three days of the week coupled with regular stretching will improve your fitness level.