Body Assessment For Fitness Competitions
"Beauty is in the eyes of the beholder". This is a popular and true statement.
It is important to be able to take a good look at yourself, internally and
externally and be proud of what you exude. If you are not, it is time to make
changes and dive into a progressive journey that will lead to an ultimate state
of self-love. However, when indulging into the sport of fitness, it will be
important and necessary to understand the definitive areas of the model fitness
and figure physique. And this is where your personal body assessment will begin.
This is the first step after deciding and committing to progress into the realm
of competing. No one competes forever, but commit to compete in at least one
show and more importantly, commit to the training that will lead you to the
The fitness/figure physique promotes a look of symmetry, healthy muscle tone,
and exceptional but not excessive body conditioning. Women everywhere possess a
wide range of physiques and shapes. Begin your assessment by analyzing your body
composition and determine your body fat percentage. Since height, bone density,
body shape and various other factors play a role, body weight is not the ideal
indicator of what your best physique is. Female bodybuilders compete at an
average body fat percentage of 6-10%. The average body fat percentage for female
athletes is around 16 - 20 %. A fitness/figure athlete will aim for a 9 - 15%
body fat. Determining how much of your body composition is lean muscle mass and
how much is body fat will help you evaluate your level of muscular development.
Your muscular development should be distinct enough to identify the major muscle
groups. For example, you should have an above average development of the traps,
shoulders, biceps and triceps, abs, lats, glutes, hamstrings, quads, and calves.
Your body conditioning will also help display the lines outlining these muscle
groups if you are lean enough. If you are carrying too much body fat, it will be
difficult to identify the quality of your muscle mass. You will need your
muscles to look hard and firm. This hardness will be the result of minimizing
your body fat. The lower your body fat, the more vascularity will be seen by the
judges. However, unlike bodybuilding, excessive conditioning and over
muscularity is discouraged. Get lean, but stay away from attaining striations in
Next, symmetry is one of the most challenging elements of the fitness - figure
physique. A symmetrical fitness - figure physique will have an hourglass figure.
From a front view perspective, the shoulders should be wide with a lat spread
that tapers down to a smaller waist. The hips and outer quads should open up the
physique and taper down again at the calves. From the side view, the chest and
back should be built up enough to provide depth in the upper back tapering down
to the waist with the glutes, quads and hamstrings bringing that depth back to
the physique. If a woman is blessed with an impressive bust and a full round
buttocks, that will enhance the overall symmetry as well.
During your assessment, you should be able to identify your strengths and
weaknesses. For example, when I evaluate my physique, I acknowledge that
symmetry is one of my strengths. My back and lat spread tapers down well and the
shape and development of my legs (quads) bring a nice balance to my physique.
However, the muscular development of my shoulders and calves are still weaker
than that of my legs. conditioning could also be better to bring out the lines
in my shoulders and abs.
Be fair and objective with your physique. Allow others with experience to help
you analyze your physique. This assessment is important because it will direct
you to the type of training you'll need to strategically enhance your look. Good
luck and let the training begin!
More about the author:
NAME: Tanji Johnson
Height: 5' 3"
Weight (on season): 118 lbs
Weig 9, 1975
Nationality: ht (off season): 122 lbs
Occupation: US Air Force 1st Lieutenant Aircraft Maintenance
Education: B.S. in Humanities from U.S. Air Force Academy, M.B.A. from Webster
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