PHYSICAL FITNESS

AND TESTING

PHYSICAL FITNESS

PHYSICAL FITNESS
Is a general state of health and well-being, and more
specifically, the ability to carry out tasks without
undue fatigue. It is not only the well-being of a
persons body, but also the well-being of their mental
state, and social, emotional, and spiritual state as it
affects those aspects as well. It is simply a way of life.
It is generally achieved through proper nutrition,
moderate-vigorous physical exercise, and sufficient
rest.

PHYSICAL FITNESS TESTING

Physical fitness testing is a group of procedures or
activities that ensures wellness and good health. It
sees how the body is performing. Depending on a
persons personal health history, the assessor may
choose to focus on certain areas of physical fitness.
It also involves activities or exercises that tests the
well-being of a certain aspect or part of the body.

IMPORTANCE OF PHYSICAL FITNESS

A person who is physically fit is more capable of
living life to its fullest extent. Not only does it make a
person aesthetically ideal, so to speak, but it also
shows how a person carries themselves and how they
take care of themselves.
It also affects other aspects of life, such as the mental,
social, and emotional state, and it affects our
spirituality and it makes us in-tune with what our
body needs.

IMPORTANCE OF PHYSICAL FITNESS

Those who are physically fit are more likely to be
stronger and secure against all sorts of diseases.

PRINCIPLES OF
PHYSICAL FITNESS

OVERALL PRINCIPLE
As the name states, the principle means that the body
will adapt to the workload placed upon it. The more
you do, the more you will be capable of doing.
This is how all the fitness improvements occur when
exercising and training.

THE F.I.T.T. PRINCIPLE

or the Frequency, Intensity, Time and Type Principles.
These are the areas in which someone could increase or
overload in order to improve physical fitness and
capabilities.
Frequency refers to how often you will exercise.
After any form of activity is performed, your body
completes a process of rebuilding and repairing.

THE F.I.T.T. PRINCIPLE

Intensity defined as the amount of effort or work
that must be completed in a specific exercise. This,
too, requires a good balance to ensure that the
intensity is hard enough to overload the body but not
so difficult that it results in over-training, injury or
burnout.
Time is simply how long each individual session
should last, depending on the intensity and type of
exercise.

THE F.I.T.T. PRINCIPLE

Type is the type of exercise to be done. It may be
cardiovascular, resistance training, or a combination
of both.

THE SPECIFICITY PRINCIPLE

Just as how it sounds, how you exercise should be
specific to your goals.
Example:
If youre trying to improve your racing times, then
your focus should be on speed workouts.
If youre trying to maintain health, fitness and
manage your weight, then you should focus on
total body strength, cardio and a healthy diet.

REST AND RECOVERY PRINCIPLE

Is where you take breaks or day offs from workingout. While it is important to exercise to improve
yourself, it is also important to relax and tune in to
your bodys needs, specifically of rest.

THE USE OR LOSE PRINCIPLE

This implies that when it comes to fitness, you either
use it or lose it. This simply means that your
muscles build strength (hypertrophy) with use and
lose strength (atrophy) with lack of use.
Another term for these principles mentioned is the
PROVRBS, an acronym that stands for Progression,
Regularity, Overload, Variety, Recovery, Balance, and
Specificity.

COMPONENTS OF
PHYSICAL FITNESS

AGILITY
Is the ability to stop, start, and change directions
quickly.
Agility is a skill-related component of physical
fitness.
Agility can be tested by timing individuals running
through a series of staggered cones or obstacles for a
predetermined distance.

AGILITY
Ones agility can be increased by doing specific foot
work drills on an agility ladder, staggered tire
formation, or any other type of obstacle course that
requires the individual to adjust body position, speed,
and direction quickly.

The Illinois Agility Sprint Test is a great

way to measure and improve ones
agility and speed.

A soccer player maneuvering around his

opponents with great agility.

A gymnast doing a floor routine.

BALANCE
Is the ability to control body positions while standing
still or moving.
Balance is a skill-related component of physical
fitness.
Balance can be tested by standing on one leg with
eyes closed for 30 seconds on each leg or by
performing the Y-Balance Test.

BALANCE
Balance
can
be
improved
by increasing
ones overall core
strength.
Specific
training
techniques using exercise equipment such as balance
discs, Fit-Balls, BOSU, or standing on one leg while
performing an exercise can help to improve ones
balance.

The Y-Balance Test is a common test for balance.

This gymnast on the balance beam is an excellent example of

balance, power, strength, coordination, agility, and flexibility.

BODY COMPOSITION
Is the ratio of muscle to fat in the body.
Having a high percentage of body fat compared to
lean muscle has shown to increase risk of heart
disease, certain cancers, strokes, and diabetes.
Doing daily cardiovascular exercise and strength
training, along with a healthy diet, will help to
reduce body fat and increase lean muscle mass.
Body composition is a health-related component of
physical fitness.

BODY COMPOSITION
Body Composition can be measured by skinfold
calipers,
waist-to-hip
ratios,
circumference
measurements, bioelectric impedance, and hydrostatic
weighing.

Hydrostatic weighing is the best way to

determine ones body fat percentage.
Although it is the best, it is expensive
and can only be done in a clinical setting.

Using a skinfold caliper is a

good, inexpensive, and fairly
accurate way to measure ones
body composition.

CARDIOVASCULAR ENDURANCE
Is the ability to engage in physical activity for long
periods of time.
Cardiovascular endurance is
component of physical fitness.

health-related

Cardiovascular endurance can be measured indoors by

performing a 3 minute step test or by stress tests on a
treadmill or stationary bike.

CARDIOVASCULAR ENDURANCE
Cardiovascular endurance can also be measured by
field tests such as Coopers 12-minute Run, the 1.5
Mile Run, the 600 Yard Walk/Run, or a Shuttle Run.
However, some disadvantages to outdoor field
tests include wind, humidity, and temperature.

Doing jump ropes and jogging in place are the perfect examples of exercise
that tests and improves cardiovascular endurance.

COORDINATION
Is the ability to make movements work together
smoothly.
Coordination is a skill-related component of physical
fitness.
Coordination can be tested with a variety of manual
dexterity tests and hand/eye coordination tests.

COORDINATION
Coordination can be improved by performing
exercises that require the individual to use upper body
muscle groups and lower body muscle groups at the
same time.
Playing video games, especially those involving
physical locomotive movement, can also improve
coordination.

A dexterity test which tests hand-to-eye

coordination.

A baseball pitcher throwing a pitch is a

great example of coordination, power,
balance, and speed.

FLEXIBILITY
Is the ability to move specific joints or a group of
joints through a wide range of motion (ROM).
Flexibility is a health-related component of physical
fitness that plays a very important role in the
functioning of all individuals especially athletes.
There are three techniques that can be used to
increase ones flexibility: ballistic stretching, static
stretching, and proprioceptive neuromuscular
facilitation.

FLEXIBILITY
Three Techniques
Ballistic stretching is a short-duration, high-force stretch that uses
bouncing movements to stretch muscles.
Static stretching is the most common type of stretching that uses slow
and steady movements that takes a muscle to a point of slight tension
and then force is slowly applied to produce a greater stretch.
Propricoceptive Neuromuscular Facilitation (PNF) stretching is more
advanced and requires force applied against the stretching muscle
while incorporating an isometric contraction on either the muscle being
stretched or its opposite.

The sit and reach is the most common test for

flexibility

MUSCULAR ENDURANCE
Is the ability to use muscles repetitively without
fatiguing for an extended period of time.
Muscular endurance is a health-related component of
physical fitness.
Muscular Endurance can be measured by a 60 second
push-up test or 60 second half sit-up or crunch test.

Crunches or half sit-ups are a great

way to improve leg and upper
body muscle endurance.

Push-ups are a great way to

improve arm and overall body
endurance.

MUSCULAR STRENGTH
It is the ability to produce force using muscles.
Muscular strength has also been defined as the
maximum pull or push that can be exerted one time by
a muscle group. It is also a health-related component
of physical fitness.
Muscular Strength can be measured by performing a 1
repetition maximum (RM) test or a 10 RM test on a
chest press in order to test upper body strength.

Reverse lunges is a great way to improve

muscular strength, balance, and
coordination.

The Shot-put in Track and Field is a good example

of strength, power, and coordination.

POWER
It is the ability to use muscle strength quickly. It is
also a skill-related component of physical fitness.
Power can be increased by three general ways:
increase the force-producing capabilities of muscles;
decrease the time it takes to move across a distance
due to faster speed; and increase the distance a force
acts on ones body.

POWER
Total body strength training, increased flexibility
through stretching, sport specific training and
improved technique, sharp mental focus, and
increased reaction time are many ways to improve
overall power.
Power can be tested by performing a vertical jump test
or standing long jump.

This Vertical Jump Test is a

good way to test ones power.

The Long-Jump in Track and Field is a great example

of power, speed, and coordination.

REACTION TIME
Is how quickly an individual responds to a stimulus.
Reaction time is a skill-related component of physical
fitness.
Reaction time can be tested and improved in a variety
of ways. An example is a reaction time ruler test.

A reaction time ruler test, wherein how

fast a person reacts and catches the
falling ruler is tested.

This goalie defending against a score is

an excellent example of reaction time

SPEED
Is the ability to perform a movement or covering a
distance in a short period of time. It is also a skillrelated component of physical fitness.
Speed can be measured by timing a 40-yard dash, 30
meter sprint, or the Illinois Agility Test.
Individuals can increase speed by sprinting down hill
or wearing a small parachute or weighted vest on your
back while sprinting.

Sprinting with a small parachute on is a great way to

increase ones speed.

BENEFITS OF PHYSICAL FITNESS

As said before, physical fitness is a way of living. It
can prolong your lifespan and can help prevent
diseases and health conditions with its discipline.
It affects a lot of aspects in our lives. Being physically
fit can also increase your confidence and your
capabilities.

BENEFITS OF PHYSICAL FITNESS

It can improve a persons personality, morals, and
overall outlook on life. It can also be some sort of
channel for venting out emotions and frustrations.
Basing off of science and not philosophy, exercising
also releases endorphins that interact with the
receptors in your brain that reduce your perception of
pain, which also trigger a positive feeling in the body.
It can also prevent mental conditions and personality
issues.

BENEFITS OF PHYSICAL FITNESS

It can also be some sort of channel for venting out
emotions and frustrations.
It can improve the way we look, and the way we look
at ourselves too.
Simply put, it can affect us as a whole, not just with
our physical appearance and strength. It can also be
considered a philosophy or practice.

PHYSICAL FITNESS
TEST

SAFETY GUIDELINES FOR TESTS

For any fitness assessment, it is recommended that
you ensure that your body is primed physically to
perform to your potential. Maximum performance is
more likely if these nutritional and physical guidelines
are followed. If all participants follow the same
procedures and are in the same physical state, then
comparisons are more valid, and if the same
procedures are followed for each testing session, then
the results will be more reliable.

SAFETY GUIDELINES FOR TESTS

Test Preparation
To ensure that each subject is primed physically to
perform up to their potential, they should follow set
nutritional and physical guidelines. If all participants
follow the same procedures and are in the same
physical state, then comparisons are more valid, and
if the same procedures are followed for each testing
session, then the results will be more reliable.

SAFETY GUIDELINES FOR TESTS

Nutritional Preparation
Ensure you are well nourished on the day of
testing.
In the two hours before completing the tests do
not consume a heavy meal; however, you are
strongly advised to have eaten some food in the
four hours preceding testing.
Caffeine products should be avoided on the day
of testing.

SAFETY GUIDELINES FOR TESTS

Ensure you are fully hydrated, particularly in hot
conditions. Drink regularly in the days leading up
to the test, particularly in the 12 hours prior to
testing.
Top up body fluids by drinking water regularly
throughout the testing session. Continue to
consume adequate fluids following exercise to
replace any fluids lost during testing.

SAFETY GUIDELINES FOR TESTS

Physical Preparation
Avoid heavy strenuous exercise for the 24 hours
prior to testing. Do not exercise at all on the day of
testing to ensure you are well rested.
Wear appropriate clothing for the conditions (e.g.
shorts/track pants and t-shirt/singlet/sports top)
and non-slip athletic footwear with laces securely
fastened.

SAFETY GUIDELINES FOR TESTS

Remove restrictive jewelry, watches, bracelets or
hanging earrings that may get caught in equipment.
Do not participate in the testing if you are
suffering any injury or illness that is likely to
worsen as a result of participation or you are
unwell/not in good general health.
Be sure to warm-up prior to the commencement of
testing. See warm up guidelines.

SAFETY GUIDELINES FOR TESTS

Cool down appropriately. Do not sit or lie down
immediately
following
maximal
exercise.
Following completion of testing continue
moderate-to light aerobic activity (jog or walk) for
5 minutes followed by some light stretching of
both the upper and lower body.

SAFETY GUIDELINES FOR TESTS

Test Sequence
The order in which the fitness tests are performed
can affect performance in subsequent tests. These are
guidelines that can be used to determine the best
order in your situation. There are other factors to
consider such as logistics of getting from one test
location to another, group sizes, number of assessor,
and time constraints. Whatever order is used should
be recorded and made consistent for future testing
sessions.

SAFETY GUIDELINES FOR TESTS

Flexibility: Depending on whether the test
protocol requires a warm up or not, the
flexibility tests should be scheduled early in
the session prior to any activity, or after a
thorough warm up or after the speed tests.

Health Checks: Blood pressure and resting

heart rate should always be tested first while
the person is fully rested

SAFETY GUIDELINES FOR TESTS

Speed / Power tests: A thorough

warm-up should precede any speed
and power test. The vertical jump test
may be performed prior to the sprint
test.

Muscular Endurance: A minimum break of five

minutes is recommended between muscle
strength and muscle endurance tests. If there
are several muscular strength and endurance
tests in one session, you must allow plenty of
time for recovery between tests.

SAFETY GUIDELINES FOR TESTS

Safety
Safety checks should be done prior to any testing
session, such as checking for the proper working of
equipment, and adequate supply of safety equipment
such as mats, water bottles and first aid kits. During
the sessions, give adequate warm-up when necessary.
For maximal endurance testing on elderly and
special populations, medical assistance should be
close at hand, and adequate resuscitation equipment
should be available nearby.

TESTS
STANDING LONG JUMP TEST
The Standing long jump, also called the Broad Jump,
is a common and easy to administer test of explosive
leg power. It is one of the fitness tests in the NFL
Combine. The standing long jump was also once an
event at the Olympic Games, and is also an event in
Sports Hall competitions in the UK.

TESTS
Purpose: to measure the explosive power of the legs
Equipment required: tape measure to measure
distance jumped, non-slip floor for takeoff, and soft
landing area preferred. Commercial Long Jump
Landing Mats are also available. The take off line
should be clearly marked.

TESTS
Procedure: The athlete stands behind a line marked on
the ground with feet slightly apart. A two foot take-off
and landing is used, with swinging of the arms and
bending of the knees to provide forward drive. The
subject attempts to jump as far as possible, landing on
both feet without falling backwards. Three attempts
are allowed.

TESTS
Procedure

TESTS
PUSH UPS TEST
The push-up fitness test (also called the press up test)
measures upper body strength and endurance.
There are many variations of the push up test, such
as different placement of the hands, how far to dip,
the duration of the test and the method of counting
the number of completed push ups.

TESTS
Possible equipment required: depending on which
protocol you use, you will need a floor mat,
stopwatch, wall, or a chair.
procedure: A standard push up begins with the hands
and toes touching the floor, the body and legs in a
straight line, feet slightly apart, the arms at shoulder
width apart, extended and at a right angles to the
body. Keeping the back and knees straight, the subject
lowers the body to a predetermined point, to touch

TESTS
some other object, or until there is a 90-degree angle
at the elbows, then returns back to the starting
position with the arms extended. This action is
repeated, and test continues until exhaustion, or until
they can do no more in rhythm or have reached the
target number of push-ups.

TESTS

TESTS
BENT KNEE CURL UP TEST
This is a general description of a sit-up test to
measure abdominal muscle endurance (also called
curl up or crunch test). The procedures and technique
for this test can vary depending on which specific
test you are performing. See the procedures section
for links to instructions for the specific abdominal
endurance tests.

TESTS
Purpose: The curl up test measures abdominal
muscular strength and endurance of the abdominals
and hip-flexors, important in back support and core
stability.
Equipment required: flat, clean, cushioned surface,
stopwatch, recording sheets, pen.

TESTS
Procedure: Lie on your back with your knees bent and
you feet flat on the floor. Place your finger tips behind
your ears. Pull your shoulder blades back so your
elbows are out to the side. Brace your abs and then
raise your body up towards your knees, shoulders
should be lifted of the floor. Head always looking
straight, no chin on chest and do not pull the head
forward. Roll back down to the starting position.

TESTS

TESTS
SIT AND REACH TEST
The sit and reach test is a common measure of
flexibility, and specifically measures the flexibility
of the lower back and hamstring muscles. This test is
important as because tightness in this area is
implicated in lumbar lordosis, forward pelvic tilt and
lower back pain.

TESTS
Procedure: This test involves sitting on the floor
with legs stretched out straight ahead. The soles of
the feet are placed flat against the box. Both knees
should be locked and pressed flat to the floor - the
tester may assist by holding them down. With the
palms facing downwards, and the hands on top of
each other or side by side, the subject reaches
forward along the measuring line as far as
possible. Ensure that the hands remain at the same
level, not one reaching further forward than the
other..

TESTS
After some practice reaches, the subject reaches out
and holds that position for at one-two seconds while
the distance is recorded. Make sure there are no
jerky movements

TESTS
3MIN. STEP TEST
These tests vary in the step heights, stepping
frequency, physiological measures and results
calculations, and as such vary in their suitability for
specific populations.
Aim: step tests have been developed to measure
aerobic fitness using a simple test requiring minimal
equipment and space.

TESTS
Equipment required: The step or platform needs to
be of solid construction, and will vary in height
between 15-50 cm or 6-20 inches. You will also
probably need a stopwatch.
Procedure: The athlete steps up and down on the
platform at a given rate for a certain time or until
exhaustion. Heart rate may be recorded during the
test and/or for some period afterwards.

TESTS

TESTS
SHUTTLE RUN
Purpose: this is a test of speed and agility, which is
important in many sports.
Equipment required: wooden blocks, marker cones,
measurement tape, stopwatch, non-slip surface.
Procedure: This test requires the person to run back
and forth between two parallel lines as fast as
possible. Set up two lines of cones 30 feet apart or

TESTS
use line markings, and place two blocks of wood or a
similar object behind one of the lines. Starting at the
line opposite the blocks, on the signal "Ready? Go!"
the participant runs to the other line, picks up a block
and returns to place it behind the starting line, then
returns to pick up the second block, then runs with it
back across the line.

TESTS

TESTS
50M. SPRINT RUN
The purpose of this test is to determine acceleration,
maximum running speed and speed endurance,
depending on the distance run.
Equipment required: measuring tape or marked
track, stopwatch or timing gates, cone markers.

TESTS
Procedure: The test involves running a single
maximum sprint over a set distance, with time
recorded. After a standardized warm up, the test is
conducted over a certain distance, such as 10, 20, 40
and/or 50 meters or yards, depending on the sport
and what you are trying to measure.

TESTS

END