Fitness testing is really important when undertaking a fitness program as it gives an idea of your base fitness. This base fitness then allows an exercise instructor to provide feedback on your progress or the success of a training program.
The idea of performing fitness testing prior to undertaking an exercise program is to identify an individual’s strengths and weaknesses. This enables an exercise program to be developed specifically for that individual. It gives an overall fitness assessment to determine areas requiring improvement. It identifies specific attributes that an individual may possess so that these can be developed to suit a particular sport or recreational activity.
Fitness testing is required to:
- individually tailor an exercise program
- give an overall fitness assessment
- determine areas requiring improvement
- serve as a baseline for goal setting
- provide feedback on an individual’s progress or the success of a training program.
There are many fitness tests which can be untaken, these would be chosen based on what you want to achieve. It is important to test a number of fitness components in order to get an overall view of physical fitness. The following are the most common tests for different fitness components:
Body Composition: height, weight, BMI, skin folds
Cardiovascular: 20 m shuttle run, Queen’s College Step Test
Strength: 1 RM test, 7- Stage sit up test
Muscular Endurance: 1 minute push-up, squat and sit up tests
Flexibility: sit and reach test
Before undertaking a fitness program it is important you get a base level of your physical fitness, this can be achieved through fitness testing. It is important that a range of fitness components is tested in order to get an idea of overall fitness. Fitness testing allows strengths and weaknesses to be identified in order for an individualised program to be written.