Photo By Lance Cpl. Rebecca Lamont | Ron S. Rivera, fitness center supervisor, right, helps Petty Officer First Class David...... read more read more
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MARINE CORPS RECRUIT DEPOT SAN DIEGO, Calif. -- For those who have had minimal physical activity in recent months due to injury, pregnancy, light duty or rehabilitation, and are thinking about starting a new physical fitness regimen, the depot Fitness Center may help create a customized fitness program following a free comprehensive assessment known as Micro-Fit.
Micro-Fit is a 20-minute fitness evaluation that gives a basic assessment of where an individual stands on a physical fitness level.
Micro-Fit began in January, and is essentially a new, computerized, more accurate version of the program that was replaced. The expensive, high-tech equipment was funded by Marine Corps Community Services.
“I was really surprised how in depth it was with the various measurements,” said Master Sgt. Herman Nickson, finance chief, finance. “I didn’t expect it to calculate my heart rate, incorporate a bike and measure my flexibility.”
The program can benefit those who just need a basic reading of where their fitness level stands.
“I see a lot of Marines that are taking this test now and then taking it three months later,” said Bonnie Axman, personal trainer and fitness instructor, Fitness Center. “They come back to see how their fitness regimen has helped their physical fitness.”
Micro-Fit measures resting heart rate, blood pressure, maximum heart rate on a stationary bike, body fat, flexibility and maximum bicep strength.
Calculating the individuals resting heart rate is one of the first indicators of a person’s fitness level, said Axman.
“If the resting heart rate is lower, this reflects the individual's high physical fitness,” said Axman. “However, if it is higher, this means their fitness level could improve, or they may have a heart problem.”
It is also best to have your resting heart rate calculated in the morning because the heart is not fatigued from daily activities, giving optimum accuracy in the results, said Axman.
“If you have not tired yourself out, it reflects in your heart rate,” she said. “If you’re tired, it is not good to exert yourself when your body is fatigued.”
Another way Micro-Fit assesses physical fitness is though monitoring heart rate while pedaling a bike. But it’s not just any bike, the model used is a Monark Eromedic 828E, part of Microfit Bobobike 828, which gradually increases resistance as it reads a heart rate.
“How long you are on the bike determines how fit you are,” said Axman. “It can range from three to fifteen minutes, depending how quickly you reach your max heart rate.”
The calculations are determined by an individual’s age, gender, weight, typical amount of physical activity per week and heart rate.
Body fat is then calculated using a caliber test that measures fat on three parts of the body. The chest, abs and thigh are measured for men, and the triceps, hip and thigh is measured for women.
Women hold fat in different areas and that is why the measurements are at different sites, Axman said.
“People with more weight in certain areas compared to other areas have a more difficult time losing weight,” said Axman. “Whereas, if someone has similar amounts of fat distributed throughout their body, they can lose weight relatively easier.”
Following body fat measurements, individuals are tested on their flexibility. It’s a simple sit-and-reach test, keeping hamstrings flat on the ground, which tests hamstrings and lower back flexibility.
“I see a lot of Marines that don’t do enough stretching, and they see it only as a minor detail of their fitness routine,” said Axman. “But, you can’t grow if your muscles aren’t stretched and flexible.”
After stretching, individuals get weighed and begin the bicep strength test. Bicep strength is calculated by pulling upwards on a bar that has a sensor. The maximum strength is what is calculated.
“Many tests calculate maximum strength,” said Axman. “It takes very small, but informative measurements that are used as a general guideline to see where the clients are.”
After the tests are complete, individuals receive a three-to-four page printout of their results. It contains five fitness sections that pinpoint where an individual may range, from needing improvement to excellent.
“The body fat section includes percentage of water, protein and fat,” said Axman. “It’s a very visual reflection of the individual’s physical fitness.”
To get a Micro-Fit test, individuals must make an appointment. Axman recommends that participants not exert themselves the day of the test, stay hydrated and go about their daily routine to ensure accurate results.
“I recommend everyone has a Micro-Fit test to see where they are,” said Axman.
To make an appointment for a Micro-Fit assessment, call (619)-524-4427.
| Date Taken: | 07.15.2010 |
| Date Posted: | 07.15.2010 12:04 |
| Story ID: | 52879 |
| Location: | MARINE CORPS RECRUIT DEPOT SAN DIEGO, US |
| Web Views: | 565 |
| Downloads: | 186 |
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