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DEL.ICIO.USPhysical Fitness Assessments Are Important
The Atlanta Journal-Constitution
Every exercise program should begin with an assessment of your current fitness level. The assessment is the first step in developing an exercise program that will also provide the base line from which to evaluate your progress. If you employ the services of a Personal Trainer, the assessment becomes a tool, which will help the two of you note each of the physical areas that need to improve. The assessment will further aid in the development of a program based on which exercises are best for you.
Always consult with a physician before beginning an exercise program
Types of Assessments
Cardiovascular Endurance
Testing for cardiovascular endurance includes a variety of methods and equipment, reflecting the wide difference in capabilities found among clients. For instances a client with bad knees may take the swimming test or a visually impaired client may feel safer taking the cycling test.
a. 12 - minute Run – Walk Test
b. 12 - minute Swimming Test
c. 12 – minute Cycling Test
d. Step Test
Muscular Strength
These tests gauge arm and leg strength and reliably reflect strength throughout the upper and lower body, respectively.
a. Upper Body Test – (Chest Press)
b. Lower Body Test – (Leg Press)
Example: To safely gauge the chest press 1RM of your client, multiply the clients weight by .65. Providing your client is in fair condition, this is the number that he/she should be able to bench press.
Flexibility
This is your Range of Motion test. It is used to show flexibility in the shoulders, lower back and hamstrings.
a. Zipper Stretch
b. Sit and Reach
Muscular Endurance
a. Pushups – upper-body strength and endurance
b. Sit-ups – overall muscular strength and endurance
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