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Fitness Test Assessment
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Enter Your Name
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Enter Your Age
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You Height
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You Weight
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Enter the Number of Squats you can do.
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Squats Test
LOWER BODY STRENGTH FITNESS TEST (CHAIR SQUATS)
Requirement for these test
1. Seated Chair/Table
How to perform these test
Step 1 - Sit on the chair & check your hip to knee position should be parallel to the floor
Step 2 - Both feet maintaining the shoulder line & then take one step wider both the side with pointing your toes diagnolly
Step 3 - Keep both the hands forward at shoulder point
Step 4 - Stand up & while going down make sure not to touch the chair
Step 5 - Maximum number of repetition without rest will be counted as a score
Sit & Reach completed
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CANADIAN TRUNK FORWARD FLEXION TEST
Using sit and reach method in cms
Step 1 - Sit tall without shoes and the soles of the feet flat against the 26cm ruler mark.
Step 2 - Keep your feet 6-8 inches apart
Step 3 - Draw back 90 degree angle with hands forward, place your one palm on top of other Step 4 - Slowly reach forward with both hands extend as far as possible and hold for 2 seconds
Step 5 - Make sure exhale with forward your head in between your arms when reaching Step 6 - Score is the most distance point in cms reached with the fingertips
Step 7 - Best of 2 trials recorded
Sit UP Test (CURL UP)
*
This test is measured to check your core strength Requirement to perform these test
1. Ruler / Tape required
2. Draw two strip line which measure 12 cm for 45 year old
How to perform these test
Step 1 - Lie down on your back with bent your knees & palms on the floor just beside your hip
Step 2 - Make sure your finger tip at the zero point before performing partial crunches
Step 3 - Now gently move your finger to reach at 12 cm point & hold 1.5 second
Step 4 - Then slow come back at zero point
Step 5 - Maximum number of repetition without rest will be counted as a score
Pushup Test
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Push UP Test Steps to perform 'Push Up Test'
Step 1 - Kneel down on your legs with hands pointing forward & under the shoulder
Step 2 - Back flat & using the toes on a standing point
Point: this position is modified for females with legs together, lower leg in contract with using knees on the floor Step 3 - Drop your chin forward down passing your palm line. Make sure do not touch your abdomen on the floor
Step 4 - Now apply both the palms forcing on the floor then lift your upper body with elbow extended
Step 5 - Maximum number of repetition without rest will be counted as a score
Cardio Test
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Requirement to conduct these test
1. Open ground/place
2. Stop watch
3. Weighing scale
How to conduct these test
This test requires the client to walk one mile (1609 metres) as fast as possible
The client should warmup for 10 minutes before starting these test
Steps to perform these test
Client do fast walk. No running or no slow walk
After complete 1 mile, check pulse rate immediately
Take a count of beats for 10 seconds x 6 times which will get the total beats/minute
Have you did any Physical Activity Before? How Long Back?
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