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Make your fitness a priority — get coached in GYM 033

It takes less than 60 minutes to review your fitness report card at JCCC’s CavFit Lab. This new a state-of-the-art lab has your health in mind. It’s been strategically designed to assess the physiological effects exercise has on your body.

Stop by and take simple tests in GYM 033 to assess your cardiovascular fitness, body composition, muscular fitness and health variables. Our team of health and fitness professionals will give you general exercise recommendations, help set reasonable goals and devise up to a 6-week program. When you go to follow-up appointments you’ll receive fitness-related incentives including VO2 max and strength testing, giveaways and more.

Registering for your assessment is simple:

  1. Enroll in Virtual Student Wellness through Canvas
  2. Go to CavFit Lab Module and click on Registration Process to complete the pre-assessment
  3. Watch your stumail for a message from to schedule your test

Sign up today — assessments are in high demand. Cancellations must be made 24 hours in advance.

Assessments include:

  • Resting heart rate
  • Blood pressure
  • Hip to waist ratio
  • Omron Bioimpedence Body Composition
  • YMCA step test
  • Functional movement screen
  • Performance assessment
  • Muscular strength and endurance
  • Flexibility

*The CavFit program is free to all JCCC students courtesy of an endowment provided by Nell Mitchell.

Additional CavFit Lab Services

Using a highly accurate InBody 270 body composition analyzer, we will measure your weight, dry lean mass, lean body mass, skeletal muscle mass, total body water, body mass index, percent body fat, basal metabolic rate, body segmented mass, and skeletal muscle mass history. Time required: 5-10 minutes 

How to prepare:

For the most accurate results follow these preparation guidelines:

  • Do not eat for 3-4 hours before testing
  • Do not exercise for 6-12 hours before testing
  • Wear footwear and socks that are easily removed
  • Do not drink caffeine on the test day and be well hydrated
  • Do not shower or use a sauna immediately before the test
  • Avoid putting lotion on hands and feet before testing
  • Individuals with pacemakers or other electronic devices should not use the InBody
  • For women, avoid testing if you are pregnant or menstruating

This maximal exercise test determines your rate of oxygen consumption, training heart rate zones, and ventilatory threshold. VO2 Max is a gold standard for individuals who truly desire specific heart rate training information to improve health, wellness, and performance. Time required: 45-60 minutes

How to prepare:

Anaerobic Threshold/ VO2 MAX Pre-Test Checklist

  • No unaccustomed exercise the day before the test — 36 hours leading up to testing training sessions should be light recovery workouts.
  • Eat a normal diet for two days leading up to the test much like preparing for a race. Two meals prior to the test should be high in carbohydrates (see breakfast guide prior to a morning test).
  • Consume a lot of fluids 12 hours prior to testing.
  • Eat less food on the day of the test:
    • Morning testing:  Light snack 1-1.5 hours before the test is acceptable
    • Afternoon test  (2-4 p.m.)
      • Normal breakfast and mid-morning snack
      • Lunch 3 hours prior to test (“Pre-event” meal)
  • Avoid the following from midnight prior to the test:
    • Smoking
    • Caffeine
    • Alcohol
    • Supplements that can affect aerobic performance (eg:  Bicarbonate, cold medication, etc)
  • Be free from respiratory illness two weeks before testing. Other acute illness will be accessed by the testing center on a case-by-case basis.
  • Wear your training shoes.

Ever wonder how many calories you need each day? Data collected from this test will provide you with information on your daily caloric requirements. A computerized report details exactly how many calories a day you need to fulfill your weight loss or weight gain goals. Benefits of knowing your RMR include find out if you have a slower metabolism, learn if you burn more carbohydrates or fats when fasting, monitor changes in your metabolism during your weight loss journey to prevent plateauing, and once you achieve your weight goal, get an accurate measurement of your RMR to help maintain your new body composition. This information is critical for providing a sound weight-modification program. Time required: 30 minutes

How to prepare:

For the most accurate results:

  • Fast – NO WATER/LIQUIDS or FOOD for at least 5 hours prior to the test
  • No exercise for at least 12 hours prior
  • No alcohol for at least 24 hours prior
  • No smoking on the day or at least 5 hours prior
  • Avoid beverages with caffeine or other stimulants on test day

Avoid dietary supplements or pre-workouts that may increase metabolism

Ever wonder how much you should be lifting or what is right for you? Work with a certified personal trainer to meet your strength goals and set a benchmark of raw strength testing. This test outlines the maximum weight an individual can lift in a controlled strength test for a single repetition. Your trainer will move you through the process by performing 3-5 reps at your maximum weight with perfect form. Next, you‘ll get a 1RM conversion. Then, the trainer will discuss your rating per your body weight and training goals accordingly. Time required: 15-20 minutes per strength test

How to prepare:

For maximal results follow this guide.

  • Day 1 — Begin preparing 4 days prior with a total body functional workout such as walking, biking, swimming, rowing or total body functional workouts. Starting now, stay laser-focused on your nutrition intake, hydration levels and quality of sleep.  Get as much sleep as you can, 8+ hours are ideal. Ensure you get a balance of healthy food, with a good share of protein, carbohydrates and fats, and plenty of fiber.  Prior to the strength test, don’t exclude macronutrients, even if you are on a diet.  If you can, eliminate all stimulants from your pre-strength test diet, caffeinated drinks, sugar or processed/refined foods such as coffee, soda (diet or regular), energy drinks, candy, white breads and pastas made with refined white flour, packaged snack foods, like chips and cheese snacks, packaged cookies and cakes, sugary breakfast cereals and processed meats.

  • Day 2 — Have a low intensity day with neuromotor activities such as yoga, mobility exercises or body weight exercises that will be tested and the opposite movements.

  • Day 3 — Today is a launch pad for your test. Maintain eating habits like Day 1 but drink more water and do not eat after a healthy evening meal. Practice the exercises with moderate intensity (40-60% intensity) or no weight with at least 2-minute rest periods.

  • Day 4 (Testing Day) — Do not eat anything 2 hours prior to testing. Arrive knowing you have done your best.