2013 E.
C (2020\2021) ACADEMIC YEAR
1ST QUARTER H.P.E NOTE 3 FOR GRADE12
How a Fitness Test Is Performed
A fitness test, also known as a fitness assessment, is comprised of a series of exercises that help
evaluate your overall health and physical status. There is wide of range of standardized tests used
for these exams, some of which are intended for medical purposes and others of which establish
whether you are qualified to participate (such as with the Army combat readiness test).
For general health and fitness purposes, the tests are considered the starting point for designing
an appropriate exercise program. They are meant to ensure you won't be at risk of harm and
provide the trainer with the insights needed to establish clear and effective fitness goals.
General Health Evaluation
Before starting a fitness program, it is important to share your medical history with your trainer
and to get the necessary approvals from your doctor to proceed.2
Most fitness specialists will use one or more screening tools to help determine your baseline
health. This may include obtaining vital sign measurements such as your height, weight, resting
heart rate (RHR), and resting blood pressure (RBP).
Many trainers will also use a physical activity readiness questionnaire (PAR-Q)comprised of seven or
more questions related to your general health.3 Among the questions, you may be asked about the
types of medications you take, any problems you have with dizziness or pain, or any medical
condition that may impair your ability to exercise.
1. Body Composition Testing
Body composition describes the different components that make up your total body weight,
including your muscles, bones, and fat. The most common methods for estimating body
composition include:
Bioelectrical impedance analysis (BIA) : Electrical signals are sent from electrodes through
the soles of your feet to your abdomen to estimate your body composition4
Body mass index (BMI): A generalized calculation of body fat based on your height and
weight5
Skinfold measurements: Calipers are used to estimate how much body fat there is in a fold
of skin
Cardiovascular Endurance Testing
Cardiovascular endurance testing, also known as stress testing, measures how efficiently your
heart and lungs work to supply oxygen and energy to your body during physical activity.
Among the three most common tests used:
12-minute run tests: Performed on a treadmill and compare your pre-exercise heart and
respiration rates with your post-exercise heart and respiration rates
Exercise stress: Testing is also performed on a treadmill or stationary bike and involves
the use of a heart monitor and blood pressure cuff to measure your vital signs during
exercise
VO2 max testing: Performed on a treadmill or stationary bike and uses a breathing device
to measure your maximum rate of oxygen consumption during an activity7
Some trainers will incorporate exercises such as sit-ups or push-ups to get a qualitative
measurement of how you respond to specific exercises. These baseline results can be used at a
later date to see if your health and fitness levels have improved.
2. Strength and Endurance Testing
Strength testing measures the maximal amount of force a muscle group can exert at one
time. Muscle endurance testing, by comparison, measures the length of time a muscle group can
contract and release before it fatigues.
The exercises used include the push-up test and core strength and stability test. In some cases, a
trainer will use a metronome to see how long you can keep up with the rhythm. The results are
then compared to people of the same age group and sex to establish your baseline levels.
Strength and endurance tests are valuable as they help the trainer pinpoint which muscle groups
are stronger and which are vulnerable and in need of focused attention.
3. Flexibility Testing
Measuring the flexibility of your joints is vital in determining whether you have postural
imbalances, foot instability, or limitations in your range of motion.
There are a variety of tests used to measure flexibility including:
Shoulder flexibility testing: Sometimes called the zipper test, shoulder flexibility testing
evaluates the flexibility and mobility of your shoulder joint. Use one hand to reach
behind your neck, between your shoulders, while reaching behind your back, toward your
shoulders, with the other. Measure how many far apart your hands are.
Sit-and-reach testing: This is used to measure tightness in your lower back and hamstring
muscles. The test is performed while sitting on the floor with your legs fully extended.
Flexibility is measured by the number of inches your hands are from your feet when
reaching forward.
Trunk lift testing: This is used to measure tightness in your lower back. It is performed
while lying face-down on the floor. With your arms at your side, you would be asked to
lift your upper body with just your back muscles. Flexibility is measured by how many
inches you are able to lift yourself off the ground.11
