A fitness assessment is a great way to evaluate your current fitness level. It includes a series of measurements that help determine physical fitness and are a great way to gauge your current fitness level. What you should know and how to prepare:
• Wear athletic shorts, t-shirt and athletic shoes.
• Drink plenty of fluids over the 24-hour period preceding the test to ensure normal hydration prior to the testing.
• Avoid heavy meals, tobacco, alcohol, and caffeine for at least 3 hours before testing. You may have a small snack 30 minutes to 1 hour before the test.
• Avoid exercise or strenuous physical activity the day of the test.
• Get an adequate amount of sleep (6-8 hours) the night before the test.
A Fitness Assessment measures the following:
- Height and Weight Measurements
- Resting Heart Rate-To take your resting heart rate, you will sit in a chair or on a bench, feet on the floor in a relaxed position. Your pulse will be take on your writs to determine your resting heart rate. The best time to find out your resting heart rate is in the morning, after a good night’s sleep, and before you get out of bed. The average heart beats about 60 to 80 times a minute when at rest. Resting heart rate usually rises with age, and it’s generally lower in physically fit people.
- Blood Pressure-Your Blood Pressure will be taken with an automatic blood pressure monitor. Resting heart rate and blood pressure are important indicators to measure as you begin and progress in your fitness routine. The 1st number: systolic pressure is the pressure generated when the heart contracts. The 2nd number: diastolic pressure is the blood pressure when the heart is relaxed.
- Body Composition-Body Composition measures the ratio of lean body mass to fat mass with skin fold measurements. We strongly suggest wearing comfortable, loose fitting clothing (shorts and a t-shirt). Body composition measurements are most accurate when taken first thing in the morning before consuming any food or drink.
- Sit-up Test/min-The Sit-Up Test test the ability of your muscles to exert force over and extended period of time.
- Push-up Test/min-The Push-Up Test test the ability of your muscles to exert force over and extended period of time.
- Step Test-The Step Test estimates your aerobic fitness level by performing a 3-minute step test on a 12-inch step.
- Sit and Reach-The Sit and Reach test is the most common way to measure lower back and hamstring flexibility. You will be well warmed up by the time you do the sit and reach test. Place the ruler on the ground between your legs (0 end lined up with your feet) or on the top of the step. Place one hand on top of the other, then reach slowly forward. At the point of your greatest reach, hold for a couple of seconds, and we will measure how far you have reached. You will have 2 practice reaches, then on the third hold your reach for 3 seconds.