Fitness Assessments

Back to Fitness Programs

WHY ARE FITNESS ASSESSMENTS IMPORTANT?

Fitness assessments provide estimated measures of an individual’s fitness level including cardiorespiratory endurance, muscular strength/endurance, flexibility, and body composition. The results:

• provide baseline information used to create an exercise program.
• can be used for comparison as you progress and improve.
• serve as a motivational tool to adhere to an exercise program.
• show where areas of improvement are needed.

PRE-TEST GUIDELINES

• Prior to testing, individuals must complete a “medical history questionnaire” and a “wellness and lifestyle questionnaire.” A physician’s clearance form may also be required.
• Testing sessions MUST be scheduled by making an appointment with the Fitness Pavilion Director. Allow an hour to an hour and a half for the testing session.
• Refrain from eating, drinking, or smoking at least 4 hours before the assessments.
• Avoid exercise (including cardio and strength training) within 12 hours of the assessments.
• No alcohol consumption within 48 hours of the assessment.
• Avoid caffeine or any diuretic, unless prescribed by doctor, before the assessments.
• Wear comfortable, loose clothing (no jeans or restrictive material).
• Wear socks and athletic shoes.
• All tests will be explained thoroughly and demonstrated as appropriate.

What will be tested?

CARDIORESPIRATORY ENDURANCE/FITNESS

Cardiorespiratory endurance/fitness is the ability of the heart and lungs to utilize, transport and absorb oxygen. The more fit an individual is in this area, the higher an individual’s ability is to perform physical activity of moderate to high intensity using larger muscle groups for prolonged periods of time. This component of fitness is very important for several reasons. Lower cardiorespiratory fitness levels are associated with increased risk of cardiovascular disease and other diseases that can lead to premature death. Higher levels are associated with decreased risk of death from cardiovascular and other diseases. Higher levels are also linked with higher levels of physical activity which also has health benefits. Other benefits include improved quality of sleep, decrease in body fat and improved immunity.

ASSESSMENT: Step test or bike test (depending on testing environment and number of people being tested)

MUSCULAR FITNESS

Muscle fitness includes two aspects: muscle endurance and muscle strength. Muscle endurance is the ability of a muscle or group of muscles to exert a force repeatedly. Muscle strength is the ability of a muscle or group of muscles to exert a maximal force in one repetition. There are several health-related benefits associated with having muscular fitness. Muscle burns more calories than fat at rest, so it enhances the resting metabolic rate, helping to facilitate weight loss or weight maintenance. It also improves bone mass, reducing the risk of osteoporosis. It improves and/or maintains glucose tolerance, reducing the risk of Type II diabetes. Other benefits include reduced risk of injury and low back pain as well as improved self-esteem as strength improves.

ASSESSMENTS: Push-up and ab crunch tests

FLEXIBILITY

Flexibility is the ability of a joint or a series of joints to move in a full range of motion and to adapt to new, different, or changing requirements of the body. According to the American College of Sports Medicine (ACSM), benefits of increased flexibility include prevention of injury in performing day-to-day activities, improved coordination, reduced stress and muscle tension, and improved circulation and breathing.

In particular, flexibility of the low back and hamstrings is essential in the prevention of low back pain, low back injury, and risk of injury in performing day-to-day activities.

ASSESSMENT: Sit-and-reach test

BODY COMPOSITION

Body composition is comprised of lean weight and fat weight. Lean weight is thought to be comprised of muscles, bones, organs, and internal fluids. Fat weight is comprised of body fat. According to ACSM, excess body fat levels have been associated with high blood pressures, cardiovascular disease, type II diabetes, high cholesterol, etc.

ASSESSMENT: Skinfold measurement or bioelectrical impedance

Back to Top