Empower Your Body: A Beginner’s Guide to Fitness

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1. Introduction to the fitness course
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Starting point

Body Assessment

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Step 1 of 4

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Body Measurement in Inches

You must have a body measuring tape and a body fat caliper to do the body measurement section. If you have neither, skip this section.

Circumference around your forearms

Circumference around your biceps and triceps

Circumference around your waist

What is the thickness of your skin around your triceps areas?

Refer to the information you wrote down during the Understanding and calculating your body composition lesson.

What is the thickness of your skin around your subscapular?

Refer to the information you wrote down during the Understanding and calculating your body composition lesson.

What is the thickness of your skin around your pectoral area?

Refer to the information you wrote down during the Understanding and calculating your body composition lesson.

What is the thickness of your skin around the mid-axillary area?

Refer to the information you wrote down during the Understanding and calculating your body composition lesson.

What is the circumference around your abdominal area?

Refer to the information you wrote down during the Understanding and calculating your body composition lesson.

What is the thickness of your skin around suprailiac?

Refer to the information you wrote down during the Understanding and calculating your body composition lesson.

What is the thickness of your skin around the quadriceps?

Refer to the information you wrote down during the Understanding and calculating your body composition lesson.

What is the thickness of your skin around your calf?

Refer to the information you wrote down during the Understanding and calculating your body composition lesson.

Body

Height(Required)

Weight in pounds(Required)

What is your body mass index percentage?

Body fat percentage

Refer to the information you wrote down during the Understanding and calculating your body composition lesson.

Body fat weight in pounds

Refer to the information you wrote down during the Understanding and calculating your body composition or calculating your goal weight lesson.

Lean Muscle Mass weight in pounds

Refer to the information you wrote down during the Understanding and calculating your body composition or calculating your goal weight lesson.

Basal Metabolic Rate

Refer to the information you calculated in the Calories in/calories out lesson.

Heart

Blood Pressure

Refer to the information you wrote down in the Tools you will need to be successful lesson.

Heart Rate at Rest(Required)

Find the pulse on your wrist with your index and middle fingers. Count how many heartbeats your heart beats in 30 seconds. Then, multiply that number by two.

Maximum Heart Rate(Required)

Refer to the information you wrote down during the Understanding cardiovascular training lesson or calculate it now: 220 – age = maximum heart rate

Aerobic Training Zone(Required)

Refer to the information you wrote down during the Understanding cardiovascular training lesson or calculate it now Calculate 50-85% of your maximum heart rate by using these formulas: Maximum heart rate x .50 = aerobic threshold Maximum heart rate x .85 = anaerobic threshold