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Body Composition is the measurement of body fat versus lean body mass. It is expressed as the amount of body fat as a percentage of total body weight.

Body Mass Index (BMI): weight in kg/ (height in m)squared
Underweight:   <18.5
Normal Weight: 18.5- 24.9
Overweight:       25.0-29.9
Obesity, Class I: 30.0- 34.9
Obesity, Class 2: 35.0-39.9
Extreme Obesity: >40

Bielectrical Impedance Analysis (BIA)
Lean body tissue (muscle, bone, connective tissue, organs) conduct electricity easier than fat. This test sends electrical current through one extremity to another, usually either hands or feet. Resistance to the current is measured, and body composition is estimated from the resistance. This test is easily administered and requires minimal equipment and time.

Sum of Skinfolds
This test measures subcutaneous fat (fat underneath the skin) by taking skinfolds at predetermined sites. The assumption of this test is that the total body fat is proportional to over all body fat. This test is not very accurate for the obese population and the overall accuracy is dependent on technician training. This test is also easily administered and requires minimal equipment.

Hydrostatic Tank
The premise of this test is that lean tissue is heavier than water, while fat tissue is lighter than water. So, this test measures how well one floats. The better you float,
the higher your body fat percentage. This test is accurate for a majority of adults. The drawbacks to this test is that the equipment is expensive and not portable. The test is also time consuming.

How to take your exercise heart rate manually:

Stop during exercise and count your heart rate for 10 seconds. Multiply the number by 6 to get your exercise heart rate.

Use of heart rate monitors and pedometers:

There are several heart rate monitors and pedometers on the market, which are easy to use. Heart Rate monitors need to fit directly on the skin and usually have a wrist watch style readout. You can keep track of your heart rate and compare to the above chart. Many monitors can have high and low limits set so alarms sound if you are outside the range you would like to maintain. Pedometers keep track of the number of steps you take per day (whether walking or running). The current standard for a healthy person is 10,000 steps per day. For specific intructions, see the owners manual of the specific model you purchase.

Instructions: Determine the number of bent knee sit ups you can do in 1 minute, with feet held by spotter, and hands folded across the chest.

Instructions: Assume push up starting position by lying face down, body and arms straight, and weight supported on toes (knees for women) and hands. Lower your body until your chest touches the floor, then push up to the starting position. Do as many push ups as possible.