Fitness tests They are a great motivational tool; they give you an idea of where your fitness level is at the start of an exercise programme, so that improvements can be noted. Here are tests that can be performed at home with minimal equipment. Re-test after six weeks to track your progress.
1. Check your body composition
Check your weight and take your measurements.
Body fat percentage: If you are able to get your body fat percentage analysed using special equipment, take a look at this chart for a better understanding of what the percentages indicate.
Aim to improve your body composition by lowering your fat percentage and increasing your percentage of muscle mass.
Women
Essential fat 10-13%
Athletes 14-20%
Fitness 21-24%
Average 25-31%
Obese 32% and higher
Men
Essential fat 2-5%
Athletes 6-13%
Fitness 14-17%
Average 18-24%
Obese 25% and higher
2. Check your aerobic capacity
This is perhaps the most important indicator of physical fitness, as it assesses the capacity of the cardiovascular system by measuring endurance, speed and stamina.
Walk/run Test: On a treadmill or on a flat course outdoors, run or walk 1.5 miles as fast as you can and record your time. (Warm up first by walking at an easy pace for 5 minutes.)
3. Check your strength/ endurance
Abdominal Strength and Endurance
Ab Crunch Test: Strength and endurance of the abdominal muscles are important in maintaining a strong core. The objective of this test is to complete as many crunches as possible. How many can you do in 1 minute? Record the number.
The ab crunch test measures the strength and endurance of the abdominals and hip-flexor muscles. Lie on a carpeted or cushioned floor with your knees bent at approximately right angles, with feet flat on the ground. Your hands should be resting on your thighs. Squeeze your stomach, push your back flat and raise high enough for your hands to slide along your thighs to touch the tops of your knees. Don't pull with you neck or head and keep your lower back on the floor. Then return to the starting position.
Upper Body Strength and Endurance
Push-Up Test: This test measures the strength and endurance of the upper body and is important in maintaining functional health and maintaining good posture. The objective of this test is to complete as many push-ups as possible at a constant pace. How many can you do in 1- minute? Record the number.
Men should use the standard “military style” push-up position with only the hands and the toes touching the floor. (Women have the additional option of using the “bent knee” position. To do this, kneel on the floor, hands on either side of the chest and keep your back straight.)
Lower Body Strength and Endurance
Wall Squat Test: This test measures the lower body strength.
Time yourself with your back pressed into the wall, and your legs bent at 90 degrees (squat position). Keep your feet firmly on the floor, making sure that the surface is not slippery. How long can you hold this position? Record the time.
4. Check Your Flexibility
This test measures joint flexibility, which is important to functional health.
Hamstring and Lower Back Stretch: The objective of this test is to measure the flexibility of lower back and hamstring muscles.
Sit on floor with legs straight ahead, place back and head against wall. Legs are a couple of inches apart with your knees and toes facing the ceiling. Place your hands on top of each other and reach arms out in front of body. Measure distance from the wall to your hands and record your result.
The writer is a certified Clinical Exercise Specialist, Lifestyle and Weight Management Specialist.
