A. Reward people in the best shape?
B. Ask everyone to run faster for one hour?
C. Offer an objective measure for physical fitness?
Statement C is right, such as offer an objective measure for physical fitness. Remember, the main goal of fitness evaluations is to evaluate your physical status and overall health. A fitness test or fitness assessment has some exercises to evaluate your physical status and health. Several standardized tests prove helpful in the examination.
For general fitness and health, the tests may be a starting point to design a suitable exercise program. The process of fitness assessment must factor in injury history, age, and ultimate fitness goals. You have to ensure that the assessment is highly individualized.
Main Goal of Fitness Evaluations
Before a fitness program, it is essential to share medical history with trainers. Moreover, you will need some approval from the doctor. Several fitness specialists may use a screening tool to determine baseline health.
The assessment may include RHR (resting heart rate), weight, height, and RBP (resting blood pressure). Several trainers ask some questions related to physical activities. You may share details of medicines and possible problems with pain and dizziness.
Test Composition of Body
Body composition explains different elements that are responsible for total body weight. Some critical factors are bones, fat, and muscles. To estimate the composition of your body, you can use BIA (Bioelectrical impedance analysis). Electric signals through the sole of feet may estimate the composition of your body.
BMI (body mass index) proves helpful to calculate fat of your body as per weight and height. In skinfold measurement, you can use calipers to find out fat in every fold of your skin. Make sure to determine your exercise and diet plan.
With a lean muscle mass, there is no need to worry about calorie counting. You can consume more calories to maintain muscle mass.
Cardiovascular testing is famous as stress testing. These will help you to measure the efficiency of lungs and heart. Your vital body organs must supply energy and oxygen to your body. With 12-minute run tests, it is possible to evaluate the function of your heart and lungs.
A 12-minute run test may be performed on treadmills and compare pre-exercise respiration and heart rates with post-exercise respiration and heart rates. Testing may be performed on a stationary bike or treadmill to manage exercise stress. It involves the use of blood pressure cuff and heart monitor. These tools can measure vital signs during exercise.
VO2 max is another testing involving a stationary bike or treadmill. It needs a breathing tool to measure oxygen consumption during particular activities. Some trainers may incorporate different exercises, including push-ups and sit-ups, to get qualitative measurements. These measurements may involve your response to particular exercises.
Endurance and Strength Testing
The main goal of fitness evaluations may be different for everyone. In this process, strength and endurance testing become necessary. Strength testing includes the maximal force for a muscle group to exert at a time. Testing for muscle endurance may measure the muscle group’s time length to release and contract before it fatigues.
In this process, some procedures are core stability and strength test and push-up test. A trainer may use a metronome to notice your rhythm. The outcomes are compared to people of the same sex and age group to establish baseline levels.
Endurance and strength tests are suitable for trainers to pinpoint weak and robust muscle groups. You can easily find out problems in your muscles.
Test for Flexibility
You have to measure joints’ flexibility to determine if you have foot instability, limitations in motions, and postural imbalances. There are several tests for measurement of flexibility, such as:
Sit-and-reach Testing: You can use it to measure tension in the hamstring and lower back muscles. The test may be performed when you are sitting on the ground with extended legs. Flexibility is measured by evaluating your capability to reach forwards.
Testing Shoulder Flexibility: Sometimes, the zipper test proves helpful in evaluating shoulder flexibility. It is a useful method to evaluate the mobility and flexibility of shoulder joints. Use a hand to reach behind the neck, between both shoulders. Try to reach behind the back, toward shoulders, with another hand. You have to measure the distance of your hands.
Testing for Trunk Lift: It is useful to measure tightness in the lower back. You can perform it when lying with face-down on a floor. With arms on both sides, you have to lift your upper body with back muscles. By measuring flexibility in inches, you may be able to lift your body off the ground.
Composition of Body
The composition of the entire body is relevant to the measurement of body weight. Remember, the composition of your body means a proportion of non-fat and fat mass. It proves helpful to determine the fitness and health levels by indicating a fat percentage of the body.
Several tools are available to measure the composition of the body. You may get maximum information from your height and body weight. Calipers and BIA (Bioelectrical Impedance Analysis) involve electrodes.
Flexibility of Joints
With flexibility tests, it is easy to determine the range of movements of your joints. Pay attention to the connective tissue and muscle in several joints in the human body. There are several outlooks of the relevance of a particular component to your fitness and health.
Maximum flexibility may help you to relieve and prevent pain, musculoskeletal injury, and correcting posture. Stretching exercises are useful to target hamstring and lower back muscles. Remember, stretching before a workout may impede performance.
The main goal of fitness evaluations is to measure your physical strength. Several health advantages of exercise are becoming common. With the help of a fitness assessment, you can solve several issues. Feel free to personalize both the resulting fitness plan and fitness test.
Consider goals, injury history, and age when conducting fitness tests. You can measure the outcomes of these tests to craft different fitness recommendations. With the fitness assessment, you can identify your fitness levels.