How Fit Are You Really? - Tests And Measures To Find Out

When was the last time your took a complete fitness test? By middle age, most of us have had at least one fitness test as part of a medical check for a job or a life insurance policy. Many of us take the easy way out of judging our fitness by our energy levels. We gauge our energy levels by how tired or energetic we feel. We can also get a good idea of our cardio-vascular fitness by climbing a few flights of stairs, or going for a run. But gauging our fitness in others areas is sometimes not as easy.

Restricted joint movement can be from previous injuries or the onset of age-related degenerative changes. Or maybe, it is just because you have lost your flexibility fitness.

Lack of energy may result from poor sleep or a metabolic disorder, and have no relation to our true fitness.

Unless you undertake a complete fitness test you really just don't know.

A typical testing program includes:

• Cardiac Fitness - Step Test


• Flexibility - Trunk and Hip Flexion Tests


• Agility - Zigzag Test


• Balance - Standing Balance Test


• Upper Body Strength - Push Up and Bench Press Tests


• Lower Body Strength - Wall Squat Test


• Core Strength - Crunch Test


• Explosive Power - Burst Test

A comprehensive fitness test is usually carried out by a Fitness and/or Medical Professional using gym equipments and special measuring equipment. However,
there are a number of tests you can carry out at home that give you sufficient
accuracy to use effectively in any fitness program.
The range of measures includes:

• Body Frame


• Weight to Height


• Body Mass Index [Body Fat]


• Heart Rate


• Blood Pressure

The real benefit of completing these measures and tests every six months or
so, is that it gives you feedback as to what areas of your fitness program you
need to change. Most of us have limited time available for staying in shape,
so you want to ensure that your efforts will reap the best rewards.

In addition, continuing to play sports in later years requires a more comprehensive
training approach. In early years when our joints move freely, muscles are well
formed and tendons flexible, we are not so likely to injure ourselves from normal
movements.
As we age, our muscles tend to reduce in size and strength, tendons shorten
and joints move less freely. These all put additional strain on the body to
achieve the same movements, so injury is more likely.
If you don't feel confident undertaking your own measurements and tests, get
a professional to do one for you.
Most Doctors will measure weight, heart rate and blood pressure. But few do
a complete physical assessment, unless you specifically ask for one, and in
most cases, this means being referred to a diagnostic physician.
The local gym is a good place to get a Fitness Assessment. The instructors are
all trained to complete the tests and in many cases, have a better understanding
of the interrelated movements of the body than many Doctors, who concentrate
more on pathology.
Some fitness tests are best done by professionals as they take you closer to
the limits of exertion. This is the case for the Cardio-Stress Test. This test
is a more aggressive form of the 3 minute Step Test, but instead of a simple
step, it uses an exercise machine such as a treadmill or exercise bike, and
an ECG machine. It is a progressive and maximum exercise test; starting from
a walking pace and gradually increasing pace. Electrical impulses from the heart
tissue are recorded by surface electrodes places on the chest wall. A stress
test is useful for detecting early changes in the heart function indicating
potential heart disease.
Before you undertake any new fitness program it is recommended to seek medical
clearance. It is also important to make sure you have warmed up sufficiently. Sometimes you can integrate the warm up into the test program, such as using
the 3-minute step test as a warm up to lower body flexibility tests. Overstraining cold or still muscles to get a better test score is counter-productive, and it is of more value to you to have a true result, rather than an over-stressed, possibly damaging one.
Get detailed fitness measures and tests and tips on maximizing your energy during workouts.

Nicola Carr is Ant-aging and Fitness Coach for www.antiaging-wellness.com. She also provides advice and products for golf fitness for www.golfswingclub.com.