-
What is Hematocrit?
🩸 The ratio of the volume of red blood cells to the total volume of blood.
🩸 RBC’s carry oxygen from the lungs to all parts of the body.
🩸 The higher RBC ratio, the greater the aerobic and enduring potential.
🩸 Lance Armstrong registered a hematocrit of 50%
#
Test
Ideally
Average
Good
Strong
Elite
1
Hematocrit (%)
42>
<32
35-41
42-46
46>
-
What is Resting Heart Rate (HR)?
💓 The number of heart beats per minute at rest.
💓 The lower the HR, the greater the stroke volume (volume pumped per beat) in fit people.
💓 Typically the lower the RHR, the greater the heart efficiency at higher oxygen demands.
💓 Eliud Kipchoge rests at 28 beats per minute.
#
Test
Ideally
Average
Good
Strong
Elite
2
Resting Heart Rate
<60
<70
69-56
55-39
38>
-
What is Resting Blood Lactic Acid?
🩸 Lactic acid is a chemical your body produces when your cells break down carbohydrates for energy.
🩸 At rest, lactic acid production should be very low.
🩸 Typically, the lower the lactic acid at rest, the greater the oxygen uptake on effort.
🩸 Cadel Evans registers 0.4 mmol/l at rest.
#
Test
Ideally
Average
Good
Strong
Elite
3
Lactic Acid (mmol/l)
<0.8
1.0
0.9-0.8
0.7-0.5
<0.4
-
What is Forced Lung Capacity?
🫁 The total volume in litres of air in one forced breath.
🫁 The higher the total volume, the greater the oxygen-transporting potential.
🫁 Typically more work increases the volume relative to body shape, and the better the enduring potential.
🫁 Grant Hacket produced 7 litres per breath.
#
Test
Ideally
Average
Good
Strong
Elite
4
Forced Lung Capacity
4.0 (litres)> - M
2.7 (litres)> - F
3.5
1.5
4.0
2.7
5-5.5
3.3
5.5>
4.0>
-
What is Body Fat %?
⚖️ The percentage of total body weight is sub-cutaneous body fat.
⚖️ Typically, the lower the body fat the better - for enduring activity.
⚖️ Greater exercise matched with fitting nutrition will yield optimal body fat.
⚖️ Christiano Ronaldo measures 6% body fat.
#
Test
Ideally
Average
Good
Strong
Elite
5
Body Fat % - M
Body Fat % - F
12-15
18-21
26
33
13
22
11
17
<8
<14
-
What is Grip Strength?
💪 Bilateral grip strength can relate to collective body strength.
💪 Grip strength naturally decreases with age - this can be prevented.
💪 Check your grip relative to your age group.
#
Test
Ideally
Average
Good
Strong
Elite
1
Grip - Dynamometry
48kgs> - M
23kgs> - F
45
21
50
26
55
30
60>
35>
-
What is the ideal Hydration status?
💦 Typically, best health & athleticism requires optimal cellular hydration.
💦 Sub-optimal hydration can detract from mental & physical output.
💦 Mineral balance is every bit as important as water consumption in holding an ideal hydration balance.
💦 Best hydration when assessed by via urine gravity testing sits between 1.009 - 1.011.
#
Test
Ideally
Average
Good
Strong
Elite
6
Hydration Status (Gr)
1.009-1.011
1.020
1.013
1.012
1.010