The BIA test measures the following components: Phase Angle, Body Mass Index, Body Cell Mass, Extracellular Mass, Fat Free Mass, Body Capacitance, Basal Metabolic Rate , Intracellular Water, Extracellular Water and Total Body Water. This test allows us to track your progress over time because it gives us a reading on many aspects of your body. Here is a breakdown of the 7 components we will use as a measurement for the challenge: Basal Metabolic Rate (BMR) Basal metabolic rate is the number of calories consumed at a normal resting state over a 24-hour period. BMR is based solely on an individual's fat-free mass.
Fat Mass: Fat is the energy storage mass of the body and is the total lipid mass (triglycerides) with a density of .9 g/ml. Fat mass is equal to actual weight minus fat free mass.
Intracellular Water (ICW): the fluid inside all of your body’s cells. The cells of your muscles and organs (liver, kidney, brain, etc) contain more water than fat cells.
The closer to ideal your ICW, the greater the number of cells that contribute to your metabolism.
Extracellular Water (ECW) is the fluid that circulates outside your cells and throughout your body. This includes your blood, lymphatic tissue, and the ECM discussed previously.
It should be noted that oxygen delivery to the cells is markedly reduced when there is excess extracellular water (edema).
WHY STRENGTH AND ENDURANCE?
The physical fitness test will test your cardiovascular and muscle fitness strength and endurance. Muscular endurance is the ability of your muscles to sustain or perform repeated contractions over an extended period of time before they fatigue. Cardiovascular strength and endurance evaluates the ability of the heart and lungs to deliver oxygen to working muscles. The standard test that will be used to measure muscular and cardiovascular strength/endurance for Santa Cruz Challenge participants will be:
Maximum number of pushups for determining upper body strength
Timed wall sit for lower body strength
Timed plank position for core muscle strength
Timed 1 mile run/walk
Timed 50 yard sprint/jog/speed walk
Core muscle exercises are particularly important for developing muscle tone for spinal stabilization. It’s important to remember that all movement is initiated from the core and therefore adequate strength and endurance of the core body musculature is crucial for injury prevention while performing daily tasks and physical activity. A physical fitness assessment and goals for improvement are indeed a worthy investment of your time and energy!
We have created a document that you can download on the downloads page in order to prepare for the health test (Prepare for BIA) and how to prepare for the fitness test (Prepare for Fitness Test).
It is important that you try to follow these guidelines as best you can to ensure accurate results. This is a snapshot of where you are now and where you are after 12 weeks.
If you haven't worked out in awhile it's definitely worth your while to do an epson salt bath after the test. We also recommend foam rolling and stretching on your own before and after.
We will have an electrolyte drink and some sports bars for you to try after your health test before your fitness test, but we do encourage you to bring water and any preferred snack. Please bring a photo id (preferably your driver's license) to your test. We also recommend wearing sneakers and comfortable clothes such as sportswear. Most of all, come excited because we are going to have FUN!
Here we will explain the health and fitness tests in detail.
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