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CAS FITNESS BOOK
CAS- FITNESS TEST
INDEX
S.NO TEST PAGE
NO
1. Endurance Test
Cooper 12 minute run/ walk
2. Flexibility Test
Sit-and-Reach test (Hips & legs)
V-Sit test (Hips & legs)
Shoulder Flexibility test #1(Torso)
3. Strength Test
Shoulder Press
Biceps Curls
Pulley Press Down
Bench Press
Lat Pulley
Leg Press
Set Ups
Cooper 12 minute run
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Quic k Tim e™ and a
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Quic k Tim e™ and a
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are needed to s ee this pic ture.
Quic k Tim e™ and a
TIFF (Unc om pres s ed) dec om pres s or
are needed to s ee this pic ture.
Quic k Tim e™ and a
TIFF (Unc om pres s ed) dec om pres s or
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The Cooper 12 minute run is a popular maximal running test of aerobic fitness. There are several other
variations of running/walking tests.
1. Purpose: to test aerobic fitness (the ability of the body to use oxygen to power it while running).
2.Equipment required: flat oval or running track, marking cones, recording sheets, stop watch.
3. Description / procedure: Place markers at set intervals around the track to aid in measuring the
completed distance. Participants run for 12 minutes, and the total distance covered is recorded.
Walking is allowed, though the participants must be encouraged to push themselves as hard as they
can.
Results Table
Rating Distance (meters) Distance (meters)
MALE FEMALE
Excellent > 2700 m 2300 - 2500 m
Good 2300 - 2700 m 1900 - 2300 m
Average 1900 - 2300 m 1500 - 1900 m
Below average 1500 - 1900 m 1100 – 1500 m
Poor < 1500 m < 1100 m
4. Scoring: There are several equations that can be used to estimate
VO2max (in ml/kg/min) from the distance score (a formula for either kms or miles):
VO2max = (35.97 x miles) - 11.29.
 VO2max = (22.351 x kilometers) - 11.288 The adjacent table also gives
general guidelines for interpreting the results of this test for adults. These results are based on a few
sources and are only approximate values.
5. Target population: This test can be modified to be suitable for most populations. For those who are
unfit or unable to run, there are similar walking tests that can be performed.
6. Validity: Cooper (1968) reported a correlation of 0.90 between VO2max and the distance covered in a
12 min walk/run.
7. Reliability: the reliability of this test would depend on practice, pacing strategies and motivation level.
There should be good reliability if these issues are addressed.
8. Advantages: large groups can be tested at once, and it is a very cheap and simple test to perform.
9. Disadvantages: practice and pacing is required, and performance on this test can be affected greatly
by motivation.
10. Variations / modifications: The test can also be conducted by running on a treadmill for 12 minutes,
set to level 1 (1 percent) incline to mimic outdoor running. There are many variations of the walk / run
test.
flexibility tests
The following tests can be done within a few minutes, most of them without special equipment or
skills. Just try a few to find out whether you’re in shape or in need for some training.
hips & legs torso arms
Sit-and-Reach test
V-sit test
shoulder flexibility test #1
shoulder flexibility test #2
biceps flexibility test
Sit-and-Reach test
The objective of this test is to measure the flexibility of lower back and hamstring muscles.
Equipment: sit-and-reach box and ruler.
Starting position: Sit on floor with legs straight ahead, place back and head against wall and soles
(don’t wear shoes) against box. Put hands on each other and reach forward while keeping head and back
against the wall. The distance from fingertips to box edge becomes your starting point.
Execution: Slowly bend hips and reach forward as far as possible. Move fingers along ruler to reach final
position. Practice three times. The fourth time keep final position for two seconds and measure the value.
Analysis: Compare the results of several consecutive tests. You should improve as you´re having a
suitable training between tests.
Reliabilty: Reliability depends on the subject’s age and level of motivation as well as individual warm-up.
This test is typically done without previous warm-up.
Comments: Instead of using a sit-and-reach box you can also hold a ruler between your feet.
To improve your Sit-and-Reach test values have a regular hamstring and lower back stretching.
QuickTime™ and a
TIFF (Uncompressed) decompressor
are needed to see this picture.
QuickTime™ and a
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Starting position Execution
women men
cm inches cm inches
excellent >53 >20.9 >50 >19.7
very good 44-53 17.3-20.9 40-50 15.7-19.6
good 34-43 13.4-17.2 29-39 11.4-15.6
average 24-33 9.4-13.3 23-29 9.1-11.3
fair 16-23 6.3-9-3 15-22 5.9-9
poor 9-15 3.5-6.2 4-14 1.6-5.8
very poor <9 <3.4 <4 <1.6
V-sit test
This test also measures lower back and hamstring muscle flexibility.
Equipment: You need a tape or chalk far marking the ground, a pen and a ruler. With the tape create a
straight baseline (the blue line in the pictures below) with a length of about 20-30cm (8-12in) and,
perpendicular to the midpoint, a measurement line (the orange one) extending about 50-60cm (2 feet) on
each side. The intersection of both lines marks the zero point.
Starting position: Take off shoes; sit on floor, legs straight and heels placed directly on the
measurement line, feet about 20-30cm (8-12in) apart. Bring hands together, clasp thumbs and keep
palms facing down. Flex feet.
Execution: Keep feet flexed and slowly reach forward as far as possible, touching measurement line. Try
three times and hold the fourth reach for 2-3 seconds. Record the distance.
Analysis: Compare the results of several consecutive tests. You should improve as you’re having a
suitable training between tests.
Reliability: Reliability depends on the subject’s age and level of motivation as well as individual warm-
up. This test is typically done without previous warm-up.
Comments: If possible have a partner to hold your legs flat on ground. Avoid any jerky movements, don’t
bounce and exhale while reaching forward.
To improve your V-sit test values have a regular hamstring and lower back stretching.
QuickTime™ and a
TIFF (Uncompressed) decompressor
are needed to see this picture.
Starting position
QuickTime™ and a
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Execution
Shoulder flexibility test #1
The objective of this test is to measure the shoulder flexibility.
Equipment: You need a towel or (broom) stick and measuring tape or ruler.
Starting position: Grasp towel of stick overhand and hold it in front of you, palms facing down.
Execution: Move hands up overhead and behind back. Keep grip distance throughout motion. After
accomplishing test have another try holding hands slightly closer. Repeat doing this until movement can’t
be completed.
Analysis: Measure the final distance between hands.
Comments: Use this test to control your shoulder flexibility from time to time. Since arm length varies
from person to person, objective comparison between individuals is impossible.
Take a few minutes each day to stretch chest and shoulders.
QuickTime™ and a
TIFF (Uncompressed) decompressor
are needed to see this picture.
QuickTime™ and a
TIFF (Uncompressed) decompressor
are needed to see this picture.
Starting position Execution
Shoulder flexibility test #2
Here’s another very simple test to measure your shoulder flexibility.
Equipment: None.
Starting position: Lie on floor, supine positioned, body extended and look to ceiling. Hold hands above
your head. Keep elbows slightly flexed and clasp thumbs.
Execution: Move hands overhead until back of hands touch floor.
Analysis: Now your elbows should touch floor as well. If not, your chest and shoulder muscles are
shortened.
Comments: Take a few minutes each day to stretch chest and shoulders.
QuickTime™ and a
TIFF (Uncompressed) decompressor
are needed to see this picture.
QuickTime™ and a
TIFF (Uncompressed) decompressor
are needed to see this picture.
Starting position Execution
Body composition tests
The following tests can be done within a few minutes, most of them without special equipment or
skills. Just try a few to find out whether you’re in shape or in need for some training.
Body weight
Body fat
Body water
Mirror
Body weight
The body weight is very easy to measure. All you need to do is step on a scale. But this value alone
won’t cut it, because the weight itself can be the same for two absolutely different shaped persons having
the same height.
But lets start this chapter by having a look at the weight only. It should be clear that individuals having
different body heights also may have different body weights as they own comparable constitutions.
To have a statistical measure of the weight in relation to height, more than 150 years ago the body mass
index (BMI) was invented. It is calculated as follows:
International units United States units United kingdom units
BMI = weight (kg) / height ² (m²)
BMI = 703*weight (lb) /
height ² (in²)
BMI = 6,35*weight (stone) / height ²
(m²)
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are needed to see this picture.
The BMI-chart is very useful for "normal" men and women. As you´re an athlete or bodybuilder, your
muscle mass would probably push you towards obese levels, although you might have a perfect body fat
percentage.
Body fat level
Measuring the body fat percentage is a more accurate method of determining the actual composition of
your body. Special body-fat-scales, based on bioelectrical impedance, are easy to handle and the
results can be taken as a good orientation.
A second way of finding out is the use of a fat caliper. It’s a special device for punctually measuring the
thickness of the subcutaneous fat, which can be found just beneath the skin and makes up about 50-70%
of the body fat.
See the charts below. As you find yourself in the green (or orange) areas everything’s fine. If it’s too low
or too high reconsider your nutrition patterns and workout routines.
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It’s an interesting point that women and men have totally different recommended body fat levels, but the
particular amount of body fat is about the same for each. Just multiply bodyweight and body fat
percentage to find out the total amount of body fat you carry around. Anything between 25 to 35 pound or
10-15 kg is fine.
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Body water level
On cellular level 90% of human body consist of water. 50-70% of the organism itself are made of water,
depending on body fat percentage, gender and age. As you can imagine, a low body fat level will
increase the overall water percentage, although the amount of water remains the same.
Some body-fat-scales also display the actual body water level.
QuickTime™ and a
TIFF (Uncompressed) decompressor
are needed to see this picture.
Mirror
Besides all the technical ways of determining your
fitness, it’s important to recognize the your body just as
it is. Low body fat doesn’t automatically represent a
good shape. That’s why test number four is about
quality in a very subjective way. Try the following: Get
off your clothes (or wear really tight ones) and stand in
front of a large mirror that enables you to monitor your
complete body from head to toes. Please forget any
conceptions of perfection, nobody is perfect, but be
critical. Turn 360 degrees. If you find anything about
your body you would like to have changed, it´s time to
do it. Not next week or new year, but from today on.
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are needed to see this picture.
Strength tests
The following fitness tests can be done within a few minutes, most of them without special
equipment or skills. Just try them to find out whether you’re in shape or in need for some training.
max. push ups test
1 min. crunches test
max. squats test
1-rep-max bench press test
Max. Push-ups test
Here’s one of the most popular fitness tests. Lie prone on
floor and do as many push-ups as possible without
pausing.
Males: Put toes on floor, keep body straight in a line and
place hands slightly wider than shoulders. With every rep
move torso down until chest stops just above floor. Return
until arms are fully extended. Repeat.
Females: Put knees on floor with feet slightly up, keep body
straight and place hands slightly wider than shoulders. Move
torso down until elbows are flexed right-angled. Return until
arms are fully extended. Repeat.
Men:
Age Very poor Poor Fair Average Good Very good Excellent
15-19 <4 4-10 11-19 20-35 36-46 47-57 >57
20-29 <4 4-9 10-17 18-30 31-40 41-50 >50
30-39 <3 3-7 8-13 14-25 26-34 35-43 >43
40-49 <2 2-5 6-10 11-21 22-30 31-36 >36
50-59 0 1-4 5-8 9-18 19-25 26-32 >32
60-69 0 1-2 3-5 6-16 17-23 24-29 >29
Women:
Age Very poor Poor Fair Average Good Very good Excellent
15-19 0-1 2-5 6-11 12-20 21-28 29-36 >36
20-29 0-1 2-6 7-12 13-23 24-30 31-37 >37
30-39 0 1-4 5-10 11-22 23-28 29-35 >35
40-49 0 1-3 4-8 9-18 19-24 25-32 >32
50-59 0 1-2 3-6 7-14 15-20 21-25 >25
60-69 0 1 2-4 5-12 13-17 18-23 >23
1 min. crunches test
Lie supine on floor and do as many crunches as possible in
one minute.
Preparation: Lie on carpet or soft mat, supine positioned,
keep knees flexed right angled, put heels on floor and pull
toes slightly towards knees. Place hands on thighs.
Execution: Flex spine by squeezing abs while pushing
lower back on floor until fingertips touch the top of your
knees. Keep neck in neutral position and lower back on
floor.
Men:
Age Very poor Poor fair Average Good Very good Excellent
15-19 <25 25-30 31-34 35-38 39-43 44-49 >49
20-29 <22 22-28 29-30 31-34 35-39 40-45 >45
30-39 <18 18-22 23-26 27-29 30-34 35-41 >41
40-49 <13 13-17 18-21 22-24 25-28 29-35 >35
50-59 <9 9-12 13-16 17-20 21-24 35-31 >31
60-69 <7 7-10 11-14 14-18 19-21 22-28 >28
Women:
Age Very poor Poor Fair Average Good Very good Excellent
15-19 0-1 2-5 6-11 12-20 21-28 29-36 >36
20-29 0-1 2-6 7-12 13-23 24-30 31-37 >37
30-39 0 1-4 5-10 11-22 23-28 29-35 >35
40-49 0 1-3 4-8 9-18 19-24 25-32 >32
50-59 0 1-2 3-6 7-14 15-20 21-25 >25
60-69 0 1 2-4 5-12 13-17 18-23 >23
Max. Squats test
There are only few fitness tests for legs that can be done
without special equipment. This one is simple, all you need
is a chair.
Preparation: With feet shoulder wide apart stand in front of
a chair or bench or anything with similar height to sit on,
facing away from it. Put hands on hips or hold them in front
of you with stretched arms.
Execution: Squat down until butt slightly touches chair.
Your knees should be flexed about right-angled. Stand up
again and repeat as often as possible.
Technique: Remember to keep knees above feet
throughout motion.
Men:
Age Very poor Poor Fair Average Good Very good Excellent
17-25 <27 27-31 31-35 36-39 40-44 50-51 >51
26-35 <24 24-29 30-33 33-37 38-41 42-47 >47
36-45 <19 20-23 24-27 28-31 32-36 37-42 >42
46-55 <12 13-17 18-22 23-27 28-31 32-36 >36
56-65 <9 10-13 14-18 19-22 23-26 27-32 >32
65+ <7 8-11 12-16 17-20 21-24 25-29 >29
Women:
age very poor poor fair avergage good very good excellent
17-25 <18 18-25 26-30 31-34 35-38 39-46 >46
26-35 <14 14-20 21-25 26-29 30-33 34-39 >39
36-45 <11 10-15 16-19 20-23 24-28 29-35 >35
45-55 <7 7-11 12-15 16-18 19-23 24-29 >29
56-65 <4 4-7 8-11 11-14 15-19 20-25 >25
65+ <3 3-5 6-8 9-12 13-17 18-24 >24
bench press 1-rep-max. test
One of the most popular fitness tests for chest is the bench press one-rep-max. test, measuring the
maximum power of chest muscles.
Preparation: Have a short warm up of about 10-12
reps with light-moderate weight, followed by a rest of
about one minute. Then have another set, increase
weight and perform about 3-6 reps. After resting
another 3-4 minutes the max. test can begin.
Execution: Perform the one rep-max-test. Use high
resistance. After accomplishing test, increase weight
5-10% and have another try after four minutes of rest.
If you fail, rest for 2-3 minutes and try 5% less weight.
Technique: The one-rep-max test has to be done
with a buddy to support you. Lay on bench, face
underneath barbell. Dismount barbell from rack,
lower it until with controlled speed it slightly touches
mid chest and push weight up until arms are fully
extended.
score = weight lifted / bodyweight
score <0,90 0,91-0,99 1,00-1,14 1,15-1,29 1,30-1,60 >1,60
rating very poor poor fair average good excellent
Details: Keep barbell in horizontal position throughout motion and don´t bounce it on chest. Lower back
may be arched slightly, not excessively. Keep butt on bench. Spotting buddy should follow your motion to
provide support just when you fail, not before.
Fitness testing, aerobic tests
The indicator for aerobic fitness is the level of maximum oxygen uptake, called VO2max. It is
measured during maximal workloads usually performed on treadmills or cycle ergometers. Other
ways of determining your aerobic fitness are PWC or Conconi test.
VO2max test
Polar® VO2max test
VO2max values
PWC test
PWC values
VO2max test
Preparation: The direct measurement of your maximum oxygen consumption requires a test of about 12-
15 minutes. Besides a treadmill or cycle ergo meter some special equipment like an oxygen and carbon
dioxide analyzer is needed. Most sport physicians own these machines and offer tests.
Execution: The test itself starts with low speed and workload is increased gradually up to maximum
intensity (the point where you’re unable to increase intensity). Meanwhile oxygen and carbon dioxide
levels of the expired air are checked.
Analysis: VO2max level is supposed to be reached as the oxygen uptake reaches a plateau or peak,
subject is having it’s maximum heart rate and/or respiratory exchange ratio is 1.15 or higher.
Report: The result is given as ml/kg/min (micromoles of oxygen per kilogram of bodyweight per minute)
or l/min (liters per minutes).
See tables below for results.
POLAR® VO2max test
Introduction: This test estimates your VO2max level by measuring your heart rate and heart rate
variability at rest. So there’s no sweat and exertion. All you need to do this test is a POLAR® heart rate
monitor with Own Index® function and about five minutes of your time.
Preparation: Before starting the test enter your age, height, body weight, gender and physical activity,
which is determined by the following estimations:
Low
You go for a walk from time to time, take stairs instead of elevator but you’re not working out on a regular
basis.
Middle
You’re working out 2-3 times per week for up to 2 hours. Or your job requires regular physical activity and
you’re working out up to 60 minutes per week. Working out could be running, swimming, cycling and
aerobic classes.
High
You’re working out at least 3 times per week for more than 2 hours. That should be running at least 20km
per week, daily cycling, regular aerobics or swimming.
Execution: You have to be at absolute rest to do this test, so sit comfortable or lie down. Start the test.
Analysis: Now the POLAR® heart rate monitor will examine your heart rate and heart rate variability.
Report: At the end of the test a value is displayed, representing your actual VO2max level.
See tables below for results.
VO2max values
VO2max for men (in ml/kg/min)
Age Very poor Poor Fair
Averag
e
Good Very good Excellent
20-24 <32 32-37 38-43 44-50 51-56 57-62 >62
25-29 <31 31-35 36-42 43-48 59-53 54-59 >59
30-34 <29 30-34 35-40 41-45 46-51 52-56 >56
35-39 <28 28-32 33-38 39-43 44-48 49-54 >54
40-44 <26 26-31 32-35 36-41 42-46 47-51 >51
45-59 <25 25-29 30-34 35-39 40-43 44-47 >48
50-54 <24 24-27 28-32 33-36 37-41 41-46 >46
55-59 <22 22-26 27-30 31-34 35-39 40-43 >43
60-64 <21 21-24 25-28 29-32 33-36 37-40 >40
65-69 <20 20-22 23-26 27-30 31-34 35-38 >38
VO2max for women (in ml/kg/min)
Age
Very
poor
Poor Fair Average Good
Very
good
Excellent
20-24 <27 27-31 32-36 37-41 42-46 47-51 >51
25-29 <26 26-30 31-35 26-40 41-44 45-49 >49
30-34 <25 25-29 30-33 34-37 38-42 43-46 >46
35-39 <24 24-27 28-31 32-35 36-40 41-44 >44
40-44 <22 22-25 26-29 30-33 34-37 38-41 >41
45-49 <21 21-23 24-27 28-31 32-35 36-38 >38
50-54 <19 19-22 23-25 26-29 30-32 33-36 >36
55-59 <18 18-20 21-23 24-27 28-30 31-33 >33
60-65 <16 16-18 19-21 22-24 25-27 28-30 >30
65-59 <15 15-17 18-19 20-22 23-25 26-28 >28
PWC test
The sub maximum Physical Working Capacity test is based on the relation between performance and
bodyweight.
Equipment: You need a cycle ergometer, a stopwatch, a heart rate monitor and, if possible, an assistant.
Preparation: Adjust cycle ergometer seat and handlebar.
Execution: There are three different PWC test levels, depending on age and performance level. The
number represents the particular maximum heart rate for each test.
PWC test level PWC 130 PWC 150 PWC 170
Target group Age > 40 years Age < 40 years Athletes
Max. Heart rate 130 bpm 150 bpm 170 bpm
Starting level 25 watts 50 watts 80 watts
Start cycling on a low level (see table above), have about 60-80 rpm and permanently control your heart
rate. Every two minutes increase workload by 25 watts until steady target heart rate (130, 150 or 170
bpm) is reached. Note actual workload and stop test. The overall test shouldn’t take longer than 12
minutes.
Also interrupt test as one of the following situations occurs:
- pain, sickness, dizziness
- change of skin color (paleness, red face)
- breathlessness or fatigue
- abnormal blood pressure response
Calculation:
International units United States units United Kingdom units
PWC = workload
(watts) / bodyweight
(kg)
PWC = 2,2 * workload (watts)
/ bodyweight (pounds)
PWC = workload (watts) /
bodyweight (stones) / 6,35
See table below for results.
PWC values
PWC 130 Women Men
Very good > 2,0 > 2,5
Good 1,6 - 2,0 2,0 - 2,49
Average 1,25 - 1,59 1,5 - 1,99
Fair 1,0 - 1,24 1,0 - 1,49
Poor < 1,0 < 1,0
PWC 150 Women Men
Very good > 2,5 > 3,0
Good 2,0 - 2,5 2,5 - 3
Average 1,6 - 1,99 2,0 - 2,49
Fair 1,25 - 1,59 1,5 - 1,99
Poor < 1,25 < 1,5
PWC 170 Women Men
Very good > 3,0 > 3,5
Good 2,5 - 3 3,0 - 3,5
Average 2,0 - 2,49 2,5 - 2,99
Fair 1,6 - 1,99 2,0 - 2,49
Poor < 1,6 < 2,0

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IBDP CAS Fitness Handbook

  • 2. CAS- FITNESS TEST INDEX S.NO TEST PAGE NO 1. Endurance Test Cooper 12 minute run/ walk 2. Flexibility Test Sit-and-Reach test (Hips & legs) V-Sit test (Hips & legs) Shoulder Flexibility test #1(Torso) 3. Strength Test Shoulder Press Biceps Curls Pulley Press Down Bench Press Lat Pulley Leg Press Set Ups
  • 3. Cooper 12 minute run Quic k Tim e™ and a TIFF (Unc om pres s ed) dec om pres s or are needed to s ee this pic ture. Quic k Tim e™ and a TIFF (Unc om pres s ed) dec om pres s or are needed to s ee this pic ture. Quic k Tim e™ and a TIFF (Unc om pres s ed) dec om pres s or are needed to s ee this pic ture. Quic k Tim e™ and a TIFF (Unc om pres s ed) dec om pres s or are needed to s ee this pic ture. Quic k Tim e™ and a TIFF (Unc om pres s ed) dec om pres s or are needed to s ee this pic ture. Quic k Tim e™ and a TIFF (Unc om pres s ed) dec om pres s or are needed to s ee this pic ture. The Cooper 12 minute run is a popular maximal running test of aerobic fitness. There are several other variations of running/walking tests. 1. Purpose: to test aerobic fitness (the ability of the body to use oxygen to power it while running). 2.Equipment required: flat oval or running track, marking cones, recording sheets, stop watch. 3. Description / procedure: Place markers at set intervals around the track to aid in measuring the completed distance. Participants run for 12 minutes, and the total distance covered is recorded. Walking is allowed, though the participants must be encouraged to push themselves as hard as they can. Results Table Rating Distance (meters) Distance (meters) MALE FEMALE Excellent > 2700 m 2300 - 2500 m Good 2300 - 2700 m 1900 - 2300 m Average 1900 - 2300 m 1500 - 1900 m Below average 1500 - 1900 m 1100 – 1500 m Poor < 1500 m < 1100 m
  • 4. 4. Scoring: There are several equations that can be used to estimate VO2max (in ml/kg/min) from the distance score (a formula for either kms or miles): VO2max = (35.97 x miles) - 11.29.
 VO2max = (22.351 x kilometers) - 11.288 The adjacent table also gives general guidelines for interpreting the results of this test for adults. These results are based on a few sources and are only approximate values. 5. Target population: This test can be modified to be suitable for most populations. For those who are unfit or unable to run, there are similar walking tests that can be performed. 6. Validity: Cooper (1968) reported a correlation of 0.90 between VO2max and the distance covered in a 12 min walk/run. 7. Reliability: the reliability of this test would depend on practice, pacing strategies and motivation level. There should be good reliability if these issues are addressed. 8. Advantages: large groups can be tested at once, and it is a very cheap and simple test to perform. 9. Disadvantages: practice and pacing is required, and performance on this test can be affected greatly by motivation. 10. Variations / modifications: The test can also be conducted by running on a treadmill for 12 minutes, set to level 1 (1 percent) incline to mimic outdoor running. There are many variations of the walk / run test.
  • 5. flexibility tests The following tests can be done within a few minutes, most of them without special equipment or skills. Just try a few to find out whether you’re in shape or in need for some training. hips & legs torso arms Sit-and-Reach test V-sit test shoulder flexibility test #1 shoulder flexibility test #2 biceps flexibility test Sit-and-Reach test The objective of this test is to measure the flexibility of lower back and hamstring muscles. Equipment: sit-and-reach box and ruler. Starting position: Sit on floor with legs straight ahead, place back and head against wall and soles (don’t wear shoes) against box. Put hands on each other and reach forward while keeping head and back against the wall. The distance from fingertips to box edge becomes your starting point. Execution: Slowly bend hips and reach forward as far as possible. Move fingers along ruler to reach final position. Practice three times. The fourth time keep final position for two seconds and measure the value. Analysis: Compare the results of several consecutive tests. You should improve as you´re having a suitable training between tests. Reliabilty: Reliability depends on the subject’s age and level of motivation as well as individual warm-up. This test is typically done without previous warm-up. Comments: Instead of using a sit-and-reach box you can also hold a ruler between your feet. To improve your Sit-and-Reach test values have a regular hamstring and lower back stretching. QuickTime™ and a TIFF (Uncompressed) decompressor are needed to see this picture. QuickTime™ and a TIFF (Uncompressed) decompressor are needed to see this picture. Starting position Execution
  • 6. women men cm inches cm inches excellent >53 >20.9 >50 >19.7 very good 44-53 17.3-20.9 40-50 15.7-19.6 good 34-43 13.4-17.2 29-39 11.4-15.6 average 24-33 9.4-13.3 23-29 9.1-11.3 fair 16-23 6.3-9-3 15-22 5.9-9 poor 9-15 3.5-6.2 4-14 1.6-5.8 very poor <9 <3.4 <4 <1.6 V-sit test This test also measures lower back and hamstring muscle flexibility. Equipment: You need a tape or chalk far marking the ground, a pen and a ruler. With the tape create a straight baseline (the blue line in the pictures below) with a length of about 20-30cm (8-12in) and, perpendicular to the midpoint, a measurement line (the orange one) extending about 50-60cm (2 feet) on each side. The intersection of both lines marks the zero point. Starting position: Take off shoes; sit on floor, legs straight and heels placed directly on the measurement line, feet about 20-30cm (8-12in) apart. Bring hands together, clasp thumbs and keep palms facing down. Flex feet. Execution: Keep feet flexed and slowly reach forward as far as possible, touching measurement line. Try three times and hold the fourth reach for 2-3 seconds. Record the distance. Analysis: Compare the results of several consecutive tests. You should improve as you’re having a suitable training between tests. Reliability: Reliability depends on the subject’s age and level of motivation as well as individual warm- up. This test is typically done without previous warm-up. Comments: If possible have a partner to hold your legs flat on ground. Avoid any jerky movements, don’t bounce and exhale while reaching forward. To improve your V-sit test values have a regular hamstring and lower back stretching. QuickTime™ and a TIFF (Uncompressed) decompressor are needed to see this picture. Starting position QuickTime™ and a TIFF (Uncompressed) decompressor are needed to see this picture.
  • 7. Execution Shoulder flexibility test #1 The objective of this test is to measure the shoulder flexibility. Equipment: You need a towel or (broom) stick and measuring tape or ruler. Starting position: Grasp towel of stick overhand and hold it in front of you, palms facing down. Execution: Move hands up overhead and behind back. Keep grip distance throughout motion. After accomplishing test have another try holding hands slightly closer. Repeat doing this until movement can’t be completed. Analysis: Measure the final distance between hands. Comments: Use this test to control your shoulder flexibility from time to time. Since arm length varies from person to person, objective comparison between individuals is impossible. Take a few minutes each day to stretch chest and shoulders. QuickTime™ and a TIFF (Uncompressed) decompressor are needed to see this picture. QuickTime™ and a TIFF (Uncompressed) decompressor are needed to see this picture. Starting position Execution
  • 8. Shoulder flexibility test #2 Here’s another very simple test to measure your shoulder flexibility. Equipment: None. Starting position: Lie on floor, supine positioned, body extended and look to ceiling. Hold hands above your head. Keep elbows slightly flexed and clasp thumbs. Execution: Move hands overhead until back of hands touch floor. Analysis: Now your elbows should touch floor as well. If not, your chest and shoulder muscles are shortened. Comments: Take a few minutes each day to stretch chest and shoulders. QuickTime™ and a TIFF (Uncompressed) decompressor are needed to see this picture. QuickTime™ and a TIFF (Uncompressed) decompressor are needed to see this picture. Starting position Execution
  • 9. Body composition tests The following tests can be done within a few minutes, most of them without special equipment or skills. Just try a few to find out whether you’re in shape or in need for some training. Body weight Body fat Body water Mirror Body weight The body weight is very easy to measure. All you need to do is step on a scale. But this value alone won’t cut it, because the weight itself can be the same for two absolutely different shaped persons having the same height. But lets start this chapter by having a look at the weight only. It should be clear that individuals having different body heights also may have different body weights as they own comparable constitutions. To have a statistical measure of the weight in relation to height, more than 150 years ago the body mass index (BMI) was invented. It is calculated as follows: International units United States units United kingdom units BMI = weight (kg) / height ² (m²) BMI = 703*weight (lb) / height ² (in²) BMI = 6,35*weight (stone) / height ² (m²)
  • 10. QuickTime™ and a TIFF (Uncompressed) decompressor are needed to see this picture. The BMI-chart is very useful for "normal" men and women. As you´re an athlete or bodybuilder, your muscle mass would probably push you towards obese levels, although you might have a perfect body fat percentage.
  • 11. Body fat level Measuring the body fat percentage is a more accurate method of determining the actual composition of your body. Special body-fat-scales, based on bioelectrical impedance, are easy to handle and the results can be taken as a good orientation. A second way of finding out is the use of a fat caliper. It’s a special device for punctually measuring the thickness of the subcutaneous fat, which can be found just beneath the skin and makes up about 50-70% of the body fat. See the charts below. As you find yourself in the green (or orange) areas everything’s fine. If it’s too low or too high reconsider your nutrition patterns and workout routines. QuickTime™ and a TIFF (Uncompressed) decompressor are needed to see this picture. It’s an interesting point that women and men have totally different recommended body fat levels, but the particular amount of body fat is about the same for each. Just multiply bodyweight and body fat
  • 12. percentage to find out the total amount of body fat you carry around. Anything between 25 to 35 pound or 10-15 kg is fine. QuickTime™ and a TIFF (Uncompressed) decompressor are needed to see this picture. Body water level On cellular level 90% of human body consist of water. 50-70% of the organism itself are made of water, depending on body fat percentage, gender and age. As you can imagine, a low body fat level will increase the overall water percentage, although the amount of water remains the same. Some body-fat-scales also display the actual body water level. QuickTime™ and a TIFF (Uncompressed) decompressor are needed to see this picture.
  • 13. Mirror Besides all the technical ways of determining your fitness, it’s important to recognize the your body just as it is. Low body fat doesn’t automatically represent a good shape. That’s why test number four is about quality in a very subjective way. Try the following: Get off your clothes (or wear really tight ones) and stand in front of a large mirror that enables you to monitor your complete body from head to toes. Please forget any conceptions of perfection, nobody is perfect, but be critical. Turn 360 degrees. If you find anything about your body you would like to have changed, it´s time to do it. Not next week or new year, but from today on. QuickTime™ and a TIFF (Uncompressed) decompressor are needed to see this picture.
  • 14. Strength tests The following fitness tests can be done within a few minutes, most of them without special equipment or skills. Just try them to find out whether you’re in shape or in need for some training. max. push ups test 1 min. crunches test max. squats test 1-rep-max bench press test Max. Push-ups test Here’s one of the most popular fitness tests. Lie prone on floor and do as many push-ups as possible without pausing. Males: Put toes on floor, keep body straight in a line and place hands slightly wider than shoulders. With every rep move torso down until chest stops just above floor. Return until arms are fully extended. Repeat. Females: Put knees on floor with feet slightly up, keep body straight and place hands slightly wider than shoulders. Move torso down until elbows are flexed right-angled. Return until arms are fully extended. Repeat. Men: Age Very poor Poor Fair Average Good Very good Excellent 15-19 <4 4-10 11-19 20-35 36-46 47-57 >57 20-29 <4 4-9 10-17 18-30 31-40 41-50 >50 30-39 <3 3-7 8-13 14-25 26-34 35-43 >43 40-49 <2 2-5 6-10 11-21 22-30 31-36 >36 50-59 0 1-4 5-8 9-18 19-25 26-32 >32 60-69 0 1-2 3-5 6-16 17-23 24-29 >29 Women: Age Very poor Poor Fair Average Good Very good Excellent 15-19 0-1 2-5 6-11 12-20 21-28 29-36 >36 20-29 0-1 2-6 7-12 13-23 24-30 31-37 >37 30-39 0 1-4 5-10 11-22 23-28 29-35 >35 40-49 0 1-3 4-8 9-18 19-24 25-32 >32 50-59 0 1-2 3-6 7-14 15-20 21-25 >25 60-69 0 1 2-4 5-12 13-17 18-23 >23
  • 15. 1 min. crunches test Lie supine on floor and do as many crunches as possible in one minute. Preparation: Lie on carpet or soft mat, supine positioned, keep knees flexed right angled, put heels on floor and pull toes slightly towards knees. Place hands on thighs. Execution: Flex spine by squeezing abs while pushing lower back on floor until fingertips touch the top of your knees. Keep neck in neutral position and lower back on floor. Men: Age Very poor Poor fair Average Good Very good Excellent 15-19 <25 25-30 31-34 35-38 39-43 44-49 >49 20-29 <22 22-28 29-30 31-34 35-39 40-45 >45 30-39 <18 18-22 23-26 27-29 30-34 35-41 >41 40-49 <13 13-17 18-21 22-24 25-28 29-35 >35 50-59 <9 9-12 13-16 17-20 21-24 35-31 >31 60-69 <7 7-10 11-14 14-18 19-21 22-28 >28 Women: Age Very poor Poor Fair Average Good Very good Excellent 15-19 0-1 2-5 6-11 12-20 21-28 29-36 >36 20-29 0-1 2-6 7-12 13-23 24-30 31-37 >37 30-39 0 1-4 5-10 11-22 23-28 29-35 >35 40-49 0 1-3 4-8 9-18 19-24 25-32 >32 50-59 0 1-2 3-6 7-14 15-20 21-25 >25 60-69 0 1 2-4 5-12 13-17 18-23 >23 Max. Squats test There are only few fitness tests for legs that can be done without special equipment. This one is simple, all you need is a chair. Preparation: With feet shoulder wide apart stand in front of a chair or bench or anything with similar height to sit on, facing away from it. Put hands on hips or hold them in front of you with stretched arms. Execution: Squat down until butt slightly touches chair. Your knees should be flexed about right-angled. Stand up again and repeat as often as possible. Technique: Remember to keep knees above feet throughout motion.
  • 16. Men: Age Very poor Poor Fair Average Good Very good Excellent 17-25 <27 27-31 31-35 36-39 40-44 50-51 >51 26-35 <24 24-29 30-33 33-37 38-41 42-47 >47 36-45 <19 20-23 24-27 28-31 32-36 37-42 >42 46-55 <12 13-17 18-22 23-27 28-31 32-36 >36 56-65 <9 10-13 14-18 19-22 23-26 27-32 >32 65+ <7 8-11 12-16 17-20 21-24 25-29 >29 Women: age very poor poor fair avergage good very good excellent 17-25 <18 18-25 26-30 31-34 35-38 39-46 >46 26-35 <14 14-20 21-25 26-29 30-33 34-39 >39 36-45 <11 10-15 16-19 20-23 24-28 29-35 >35 45-55 <7 7-11 12-15 16-18 19-23 24-29 >29 56-65 <4 4-7 8-11 11-14 15-19 20-25 >25 65+ <3 3-5 6-8 9-12 13-17 18-24 >24 bench press 1-rep-max. test One of the most popular fitness tests for chest is the bench press one-rep-max. test, measuring the maximum power of chest muscles. Preparation: Have a short warm up of about 10-12 reps with light-moderate weight, followed by a rest of about one minute. Then have another set, increase weight and perform about 3-6 reps. After resting another 3-4 minutes the max. test can begin. Execution: Perform the one rep-max-test. Use high resistance. After accomplishing test, increase weight 5-10% and have another try after four minutes of rest. If you fail, rest for 2-3 minutes and try 5% less weight. Technique: The one-rep-max test has to be done with a buddy to support you. Lay on bench, face underneath barbell. Dismount barbell from rack, lower it until with controlled speed it slightly touches mid chest and push weight up until arms are fully extended. score = weight lifted / bodyweight score <0,90 0,91-0,99 1,00-1,14 1,15-1,29 1,30-1,60 >1,60 rating very poor poor fair average good excellent Details: Keep barbell in horizontal position throughout motion and don´t bounce it on chest. Lower back may be arched slightly, not excessively. Keep butt on bench. Spotting buddy should follow your motion to provide support just when you fail, not before.
  • 17. Fitness testing, aerobic tests The indicator for aerobic fitness is the level of maximum oxygen uptake, called VO2max. It is measured during maximal workloads usually performed on treadmills or cycle ergometers. Other ways of determining your aerobic fitness are PWC or Conconi test. VO2max test Polar® VO2max test VO2max values PWC test PWC values VO2max test Preparation: The direct measurement of your maximum oxygen consumption requires a test of about 12- 15 minutes. Besides a treadmill or cycle ergo meter some special equipment like an oxygen and carbon dioxide analyzer is needed. Most sport physicians own these machines and offer tests. Execution: The test itself starts with low speed and workload is increased gradually up to maximum intensity (the point where you’re unable to increase intensity). Meanwhile oxygen and carbon dioxide levels of the expired air are checked. Analysis: VO2max level is supposed to be reached as the oxygen uptake reaches a plateau or peak, subject is having it’s maximum heart rate and/or respiratory exchange ratio is 1.15 or higher. Report: The result is given as ml/kg/min (micromoles of oxygen per kilogram of bodyweight per minute) or l/min (liters per minutes). See tables below for results. POLAR® VO2max test Introduction: This test estimates your VO2max level by measuring your heart rate and heart rate variability at rest. So there’s no sweat and exertion. All you need to do this test is a POLAR® heart rate monitor with Own Index® function and about five minutes of your time. Preparation: Before starting the test enter your age, height, body weight, gender and physical activity, which is determined by the following estimations: Low You go for a walk from time to time, take stairs instead of elevator but you’re not working out on a regular basis. Middle You’re working out 2-3 times per week for up to 2 hours. Or your job requires regular physical activity and you’re working out up to 60 minutes per week. Working out could be running, swimming, cycling and aerobic classes. High You’re working out at least 3 times per week for more than 2 hours. That should be running at least 20km per week, daily cycling, regular aerobics or swimming. Execution: You have to be at absolute rest to do this test, so sit comfortable or lie down. Start the test. Analysis: Now the POLAR® heart rate monitor will examine your heart rate and heart rate variability. Report: At the end of the test a value is displayed, representing your actual VO2max level. See tables below for results.
  • 18. VO2max values VO2max for men (in ml/kg/min) Age Very poor Poor Fair Averag e Good Very good Excellent 20-24 <32 32-37 38-43 44-50 51-56 57-62 >62 25-29 <31 31-35 36-42 43-48 59-53 54-59 >59 30-34 <29 30-34 35-40 41-45 46-51 52-56 >56 35-39 <28 28-32 33-38 39-43 44-48 49-54 >54 40-44 <26 26-31 32-35 36-41 42-46 47-51 >51 45-59 <25 25-29 30-34 35-39 40-43 44-47 >48 50-54 <24 24-27 28-32 33-36 37-41 41-46 >46 55-59 <22 22-26 27-30 31-34 35-39 40-43 >43 60-64 <21 21-24 25-28 29-32 33-36 37-40 >40 65-69 <20 20-22 23-26 27-30 31-34 35-38 >38 VO2max for women (in ml/kg/min) Age Very poor Poor Fair Average Good Very good Excellent 20-24 <27 27-31 32-36 37-41 42-46 47-51 >51 25-29 <26 26-30 31-35 26-40 41-44 45-49 >49 30-34 <25 25-29 30-33 34-37 38-42 43-46 >46 35-39 <24 24-27 28-31 32-35 36-40 41-44 >44 40-44 <22 22-25 26-29 30-33 34-37 38-41 >41 45-49 <21 21-23 24-27 28-31 32-35 36-38 >38 50-54 <19 19-22 23-25 26-29 30-32 33-36 >36 55-59 <18 18-20 21-23 24-27 28-30 31-33 >33 60-65 <16 16-18 19-21 22-24 25-27 28-30 >30 65-59 <15 15-17 18-19 20-22 23-25 26-28 >28
  • 19. PWC test The sub maximum Physical Working Capacity test is based on the relation between performance and bodyweight. Equipment: You need a cycle ergometer, a stopwatch, a heart rate monitor and, if possible, an assistant. Preparation: Adjust cycle ergometer seat and handlebar. Execution: There are three different PWC test levels, depending on age and performance level. The number represents the particular maximum heart rate for each test. PWC test level PWC 130 PWC 150 PWC 170 Target group Age > 40 years Age < 40 years Athletes Max. Heart rate 130 bpm 150 bpm 170 bpm Starting level 25 watts 50 watts 80 watts Start cycling on a low level (see table above), have about 60-80 rpm and permanently control your heart rate. Every two minutes increase workload by 25 watts until steady target heart rate (130, 150 or 170 bpm) is reached. Note actual workload and stop test. The overall test shouldn’t take longer than 12 minutes. Also interrupt test as one of the following situations occurs: - pain, sickness, dizziness - change of skin color (paleness, red face) - breathlessness or fatigue - abnormal blood pressure response Calculation: International units United States units United Kingdom units PWC = workload (watts) / bodyweight (kg) PWC = 2,2 * workload (watts) / bodyweight (pounds) PWC = workload (watts) / bodyweight (stones) / 6,35 See table below for results. PWC values PWC 130 Women Men Very good > 2,0 > 2,5 Good 1,6 - 2,0 2,0 - 2,49 Average 1,25 - 1,59 1,5 - 1,99 Fair 1,0 - 1,24 1,0 - 1,49 Poor < 1,0 < 1,0 PWC 150 Women Men Very good > 2,5 > 3,0 Good 2,0 - 2,5 2,5 - 3 Average 1,6 - 1,99 2,0 - 2,49 Fair 1,25 - 1,59 1,5 - 1,99 Poor < 1,25 < 1,5 PWC 170 Women Men Very good > 3,0 > 3,5 Good 2,5 - 3 3,0 - 3,5 Average 2,0 - 2,49 2,5 - 2,99 Fair 1,6 - 1,99 2,0 - 2,49 Poor < 1,6 < 2,0