Fitness testing is a useful tool to monitor your progress over a period of time. Just like weighing yourself, checking blood pressure, and getting regular blood test, fitness testing can give you insight into key health areas.
What is Fitness Testing?
Fitness testing involves completing a number of activities that are used to test different areas of your physical fitness, including cardiovascular endurance, muscular endurance, muscular strength, power, flexibility, speed, and agility. These exercises should be completed regularly (8-12 weeks is a good guide) in order to monitor progress and improvement in these areas.
Why is it helpful?
By monitoring your results in the fitness tests, it allows you or your trainer to track your improvements and analyse whether your program is effective. For example if your results demonstrate vast improvement in cardiovascular endurance but little to now improvement in muscular strength, the program should be adapted to include more resistance training.
It can also have a strong psychological benefit. It can be disheartening when you are training as hard as you can but you aren’t seeing the numbers drop on the scale. This disappointment can be negated or minimised if your fitness testing results are improving, showing that your overall health is actually improving.
What are examples of fitness tests?
There are number of different tests for the different areas of testing. Below I have listed the fitness tests completed by the Mozfit Fitness Testing sessions.
Cardiovascular Endurance – The Beep Test or Multi Stage Fitness Test
This is a classic (and sometimes dreaded) activity that involves a 20m shuttle run at the sound of the beep that slowly increases in speed. You miss two beeps in a row, you’re finished and the level is recorded (Ranges from 1.1 up to 21.16). To give you an idea, the speed of level 1.1 is 8.5km/h, and the speed at level 21.16 is 18.5km/h.
Flexibility – Sit & Reach
This activity is used to measure the flexibility of the hamstrings. It involves sitting down with the legs straight and feet fixed against a box. The subject is then to reach forward as far as they can go and the measure from the end of their feet measured. If they do not reach their toes, it will be recorded as a minus score (i.e. -4cm). If they reach beyond their toes, it will be measured as a positive score (i.e. 4cm). Depending on the tester, the subject may be given a number of attempts – at Mozfit we give you 3 attempts.
Muscular Endurance – Push Ups in One Minute
This activity is simple – you are given one minute to complete as many full push ups as you can in one minute. The number of push ups your complete is recorded and used to be compared at a later date.
Muscular Strength/Power – Standing Long Jump
This involved jumping as far as you can with both feet in a standing start. This is to measure the strength and power generated by your legs. The distance from the starting point to the rear of the heels is measured and recorded. This test can be supplemented with the standing vertical jump, which measures the height of a jump rather than length.
Speed – 40m Sprint
Nice and simple, the subject runs 40m from a standing start as fast as they can, and the time is recorded.
Mozfit conducts Fitness Testing the first Saturday of every second month starting (and including) January at Bicentennial Park in Glebe, NSW.
Book your place by contacting Mozfit.