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HFT V2 PDF
HFT V2 PDF
FITNESS
TESTS
a fitness assessment program that can be
done at home with minimal equipment
[ sport + science ]
WWW.TOPENDSPORTS.COM
by Dr Rob Wood www.homefitnesstest.com
Home Fitness Test Contents
Introduction.............................................................................3
Instructions.............................................................................4
Physical Activity Readiness Questionnaire............................5
Test 1: Resting Heart Rate.....................................................6
Test 2: Body Size and Composition .......................................8
Test 3: Flexibility ..................................................................12
Test 4: Balance ....................................................................14
Test 5: Core Strength...........................................................16
Test 6: Lower Body Strength................................................18
Test 7: Upper Body Strength ...............................................20
Test 8: Leg Power ................................................................22
Test 9: Speed and Agility .....................................................24
Test 10: Endurance .............................................................26
About the Author...................................................................28
References...........................................................................28
Copyright and Disclaimer.....................................................28
If you answered NO
In the past month, have you had chest pain
� when you were not doing physical activity? If you answered “no” honestly to all of the
questions, you can be reasonably sure that you
Do you lose your balance because of can start becoming much more physically active
� dizziness or do you ever lose consciousness? or take part in a physical fitness appraisal – begin
slowly and build up gradually. This is the safest
Do you have a bone or joint problem that and easiest way to go.
� could be made worse by a change in your
activity? Things Change
Even if you answered “no” to all questions, you
Is your doctor currently prescribing drugs (for
� example, water pills) for your blood pressure
should delay becoming more active if you are
temporarily ill with a cold or a fever, or if you are
or heart condition?
or may be pregnant. If your health changes so
that you then answer “yes” to any of the above
Do you know of any other reason why you
� should not do physical activity?
questions, tell your fitness or health professional
and ask whether you should change your physical
activity plan.
onds
no shoes
minimal clothing
Measuring Height
Remove your shoes. Stand with your
back against a wall, facing directly ahead
with your feet together. Heels, buttocks
and upper back should all be in contact
with the wall. Mark the wall at the point
equal to the highest point of the head.
Placing a book on your head and against mark highest point
the wall can help mark your height.
Measure the distance from the floor to
this point.
chin up
looking
straight ahead
no shoes
heels
on the
ground
Results
Calculate your BMI and WHR scores by following Use girth values in conjunction with the changes
the instructions above. Record these figures in in body weight to interpret the results.
addition to the results for height, weight.
If you have finished growing, your height and
Girth measurements will be affected by changes other physical dimensions are not expected
in muscle mass and the amount of body fat. You to change—you will have to make the most of
can use these measures to monitor changes in what you have. Dieting and exercise can help to
these parameters, though on their own it is not decrease body fat, and specific exercises can be
easy to determine if the changes are due to fat tailored to increase muscle mass.
storage or muscle mass changes.
Place the ruler on the ground between your legs Flexibility is specific to the joints and muscles of
or on the top of the step. Place one hand on top the body. You can increase you flexibility by doing
of the other with the fingertips together, then regular stretching exercises.
reach slowly forward, keeping your legs straight.
At the point of your greatest reach, hold for a
couple of seconds, and measure how far you
have reached.
fingertips
aligned
legs straight
remove shoes
s ec
onds
hands
on hips
shoes
off
Sit Up Test
The aim of this test is to perform as many sit-ups Results
as you can in one minute.
Count the total number of correctly performed sit-
The starting position is lying on your back with ups in one minute. Do not count any that were not
your knees bent at right angles and feet flat on performed correctly as per the directions.
the floor. The arms are stretched out in front of
you, with the hands resting on your thighs. If your abdominal test performance is poor, there
are a wide range of abdominal workouts to help
This test can be done with or without anchoring improve abdominal strength and endurance.
your feet. Your feet can be anchored under a Avoid the fad abdominal workout machines; you
chair or bed, or if available a second person can can work the core muscle groups adequately with
hold your ankles. traditional exercises.
When ready, start the sit up by raising your upper
body forward, sliding your hands along your
thighs until the fingertips reach the top of your
knees, and then lower the torso until the shoulder
blades touch the ground. This is one complete sit
up.
s ec
onds
return to rise up until
shoulders fingertips reach knees
touching
ground knees at right angles
Squat Test
For this test you need a chair or bench at a height Results
that makes your knees at approximately right Count the total number of squats you could do.
angles when you are sitting. Measure and record The more you can do obviously means greater
the actual height of the chair. Try and use the
leg strength and endurance.
same chair for any retesting.
Leg strength can be improved by performing
Stand in front and facing away from a chair or
resistance leg exercises and running and jumping
bench with your feet about shoulder width apart.
activities.
Place your hands out in front.
head up and
looking ahead
back straight
arms in front of
the body for balance
feet shoulder
width apart lightly touch the chair
with your buttocks
(no resting)
60
s ec
how many in
keep feet 15 seconds?
together s ec
15
onds
1
4
2
3 * repeat anticlockwise,
and combine scores
mi
nu es
t
continue for
three minutes
lead with the
same leg each time
Following a personal interest in art and design, Rob studied graphic design at the Canberra Institute of Technology,
graduating with an Advanced Diploma in 2002. He then worked as a graphic designer in Canberra before travelling
and has been working full time on his web sites since.
References Copyright
Information on fitness testing and a large list of tests can All text and images are copyright of Rob Wood and
be found on Topend Sports. More information can also be Topend Sports. All rights reserved. This book or any
found on the Home Fitness Test website. portion thereof may not be reproduced or used in
any manner whatsoever without the express written
Here are some other references for those looking for more permission of the publisher except for the use of
information about fitness testing. brief quotations in a book review. If you are unsure
ͫͫ Guidelines for Exercise Testing and Prescription, about any copyright issue, please contact me.
American College of Sports Medicine, 9th ed,
Lippincott Williams & Wilkins , 2013. Disclaimer
ͫͫ Physiological Tests for Elite Athletes by Australian The information in this document is presented as a
Institute of Sport , 2nd edition (eds Rebecca Tanner
general guide. Neither the author or publisher take
and Christopher Gore, 2012)
any responsibility for any possible consequences
ͫͫ Measurement and Evaluation in Human Performance from any treatment, procedure, exercise, action or
With Web Study Guide-4th Edition by James Morrow
application of medication based on this information.
Jr., Allen Jackson, James Disch, Dale Mood. 2010
Use of this information is at your own risk. Always
ͫͫ Physiological Assessment of Human Fitness - 2nd see a qualified practitioner before embarking on an
Edition by Peter Maud and Carl Foster (2005)
exercise program.
ͫͫ Companion Guide to Measurement and Evaluation
for Kinesiology, David Tomchuk, 2010.
ͫͫ Fitness Testing 101 - A Guide for Personal Trainers and
Coaches By Patrick S. Hagerman, 2001