How to Prepare For a Fitness Assessment
If you are in need of a physical fitness assessment, the results of this evaluation will provide you with personalized fitness and exercise recommendations. Preparation is key to getting the most accurate results from your fitness assessment. To improve the accuracy of the test, be sure to arrive hydrated. Drink at least 64 ounces of fluid before your appointment. Dehydration will make the body composition test less accurate.
Body composition test
A body composition test measures the percentage of fat and lean tissue in a person’s body. The results are useful in planning lifestyle changes, exercise plans, and healthcare practices. A body composition test also determines the fitness level of a person. This assessment can also help identify risk factors for deadly diseases such as cancer.
The test is conducted using bio-electrical impedance analysis. The results are used to determine a person’s body fat percentage, basal metabolic rate, and segmented muscle balance. It can take up to 15 minutes.
Cardiovascular endurance test
Cardiovascular endurance testing is an important component of fitness assessment. VO2 max is the key physiologic determinant of cardiorespiratory endurance. It is also a widely used criterion in the validation of field measures. Various fitness test batteries around the world have included this measurement as a part of their screening protocols.
Cardiorespiratory endurance is a major component of physical fitness and represents an individual’s ability to exercise at moderate to high levels of intensity for a long period of time. Therefore, every fitness assessment should include a measurement of cardiorespiratory function during exercise and rest. This not only provides motivation to participate in physical activity, but it also allows practitioners to track an individual’s progress within an exercise program.
The optimal test to measure cardiorespiratory endurance is the maximal exercise test (MMET). This test measures an individual’s capacity to consume oxygen during an intense workout. The test uses a treadmill or cycle ergometer to measure the test candidate’s VO2 capacity. The test can be administered to both sedentary and active individuals.
Step test
A simple step test is an effective way to assess cardiovascular endurance. All that is needed is a sturdy box or bench 12 inches high, a stopwatch, and a timer. The test involves repeatedly stepping on and off of the box, while maintaining a four-beat cycle. The test should be performed a few times a day, preferably first thing in the morning before eating or drinking.
The STEP can be administered to children as young as seven years old. The test has a high test reliability and low standard error of measurement (SEM). It can be used to track aerobic fitness in children.
Flexibility test
When completing a fitness assessment, it is important to consider flexibility. There are many ways to test flexibility. Some tests are indirect, measuring distances between body segments, while others measure angular displacements between body segments and an external reference point. Both indirect and direct methods require different equipment.
One common test measures the flexibility of the shoulders and trunk. A person must lie on his or her side and place an arm at shoulder level on the floor, bending the elbow. Next, the hand must fall back as far as possible toward the head. The other shoulder flexibility test is called a back scratch. This is similar to the shoulder stretch, and measures inward and outward shoulder rotation. Another test involves placing two hands on either side of the waist, with one hand attempting to touch the finger on the other hand.
Despite the growing importance of flexibility in the context of fitness assessment, there is only limited evidence regarding the association between flexibility and health. There is a need for more studies to confirm the associations between flexibility and health.
Stand & reach test
The Stand & Reach Test is one of several physical fitness assessments used to determine a person’s flexibility levels. The test consists of a series of exercises designed to measure flexibility. The participants must reach forward and extend their arms. It has reasonable reliability and validity in schools and survey settings. Despite its high reliability, there are some concerns about the reliability of this test.
The most common reason to perform this test is to check the flexibility of your hamstrings and lower back. If these muscles are not flexible, you can experience a fall, resulting in an injury. The test is a good way to find out if you are at risk of injury.
