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CrossFit London ���� www.crossfitlondon.ca ���� info@crossfitlondon.ca
CrossFit London Body Measurement Instructions
Before beginning a training program or making a diet change, you should take your body measurements.
Accurate measurements are taken in a “cold” or, in other words, an “unpumped” condition. The most accurate
measurements are, of course, taken by kinesiologists who specialize in kinanthropometry. If you’re conscious
about how you measure you can get a very accurate result.
Some considerations for accurate measurements:
- Time of day (or month for women)
- Hydration status (usually related to time of day)
- Position of body part being measured
- Consistency of measuring the same location
The most accurate measurements are done with a flexible steel tape attached to a tension measuring device.
This is called a Gullick tape. It allows you to always take measurements with the same degree of tension on the
tape, ensuring that your measurements are accurate and not influenced by different degrees of tension on the
tape. The OrbiTape is a very close second and is much more economical than the Gullick tape, and can be used
with one hand to achieve accurate results. The tape should be tensioned to the point where it is lying flat
against the skin all the way around.
Take the measurements the same way every time you take them, and you will get an accurate view of your
progress with each body part.
To calculate change:
Subtract Current inches from Starting inches for a Total of Body inches lost or gained.
Waist Hips Thigh Chest Bicep Start
32 38 25 42 16
Waist Hips Thigh Chest Bicep Current
31 37 24 41 16
Total inches -1 -1 -1 -1 0
Total body inches lost or gained = -4 The OrbiTape can be purchased
at the CrossFit London store.
CrossFit London ���� www.crossfitlondon.ca ���� info@crossfitlondon.ca
Listed below and pictured to the right are suggested sites to regularly measure:
OrbiTape easy measurement instructions:
1. Insert the rod into the circular slot.
2. Press the STAR button to enable Constant Tension and let the tape adjust to your body.
3. Read the tape where it comes out of the unit.
4. Be proud of your progress!
Neck
While standing, measure your neck at its largest girth, right over
the Adam's apple.
Shoulder
While standing, this measurement can either be taken as a
straight line from the largest points on each shoulder across the
chest or as a girth measurement all the way around the body.
Chest
While standing, measure just above the nipple after an exhale.
Bicep
Position your upper arm so that it's parallel to the floor, with the
elbow pointing directly ahead of you. Measure the arm at its
greatest girth, which should be at the peak of the biceps. Make
sure that the "circle" formed by the tape is perpendicular to the
ground.
Waist
While standing, measure at the narrowest point or at the midway
point between the top of the hip bone and the bottom of the rib
cage.
Hips
Measure at the largest girth, where the butt is protruding the
greatest.
Thigh
While standing, measure at the largest girth, just below the butt.
Calf
While seated if you are measuring yourself, or standing if you
have a partner, measure at its largest girth.
CrossFit London ���� www.crossfitlondon.ca ���� info@crossfitlondon.ca
This chart will be enough for you to measure every 2 wks for a year. Don’t get crazy with this. Periodic
measurements over time will show you a pattern. For Body inches only use Bicep, Chest, Waist, Hips and Thighs.
The other measurements are less important, but with strength training may be interesting to track.
We have added weight so we can use this as an added consideration.
Date Neck Shoulder Bicep Chest Waist Hips Thigh Calf Weight
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