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Dynamometer Grip
How To Test Your Fitness
We live in a society where people are becoming increasingly more concerned with their level of health and fitness. This article details some of the techniques in which we can test our fitness.
Many people are interested to find out exactly how fit they are. This can be achieved through fitness testing. Tests to measure physical fitness can vary from elaborate and expensive laboratory tests to simple, easy to administer tests. For each of the components of fitness, we will look at tests that can be easily conducted to assess levels of fitness.
Please note: Please consult your doctor before engaging in physical fitness testing.
Multi-stage Fitness Test
Developed by Sports Coach UK. The test is a pre-recorded tape. You perform a progressive 20m shuttle run to exhaustion. You have to complete the shuttles in time with the bleeps. After each minute of the test the time intervals get shorter, so you have to run faster. You keep going until you can no longer keep up with the bleeps. Once you have stopped, you record your level. This can then be used to work out your VO2 Max using published tables.
Havard Step Test
This test is based on your recovery rate after exercise – how long it takes your heart rate to return to normal after exercise. A step bench (box) that is 45cm high is needed for this test. Before beginning the test you have to measure your resting heart rate (pulse). Next you step on and off the bench at a rate of 30 times per minute. You must start with the same foot each time and straighten your leg at the top of each step. This is done for 5 minutes (equals 150 steps in 300 secs). Once you have completed the exercise test, you rest for 1 minute then record your pulse. Take your pulse again 1 minute later, then after another minute. You should end up with three recordings.
Cooper 12 Minute Run
This test is exactly what it says. You run as far as you can around a marked area (athletics track or treadmill) and record the distance you run. This measures your aerobic fitness – the further you run, the fitter you are. This test is very easy to administer, especially if you were wanting to fitness test a large group of people at once.
Press-up Test
Lie flat on the floor, face downwards. Place the palms of your hand flat on the floor underneath your shoulders. Straighten your arms and push your body upwards from the floor. Only your hands and toes should be in contact with the floor. Once your arms are fully extended, lower yourself again until your arms are at right angles. Then straighten your arms again. To complete the test you need to do as many press-ups as you can in 60 seconds.
Abdominal Curl Test
This test was devised by the National Coaching Foundation to test the muscular endurance of the abdominal muscles. You are required to perform as many sit-ups as possible, keeping in time with the bleeps on the tape. Technique: Lie with your knees bent, feet flat on the floor, hands resting on your thighs. Curl up slowly, using the abdominal muscles, and slide your hand up your thighs until your fingertips touch your knees. Return to the starting position.
Hand Grip Dynamometer Test
A hand grip dynamometer (strength measuring device) is used to measure muscular strength. You simply squeeze the handle as hard as possible with your hand for about 2 seconds, and record the result. It is a good idea to repeat the test several times then average your score. This gives a more accurate result. The test is usually completed with your strongest hand.
One Repetition Maximum Test
This test is carried out using multi-gym equipment or free weights. Remember, when using specialist gym equipment it is essential to follow the correct safety procedures and seek professional help if necessary. The aim is to find out the maximum weight you can lift just once, by gradually adding weights. You must allow 3 minutes between lifts to allow recovery. The last weight that you lift will be your ‘one repetition max'. This test can be carried out on different muscles or groups of muscles, for example, legs and arms.
Sit and Reach Test
This test measures the flexibility of your hip joint and hamstrings. To carry out the test you will need a low bench, or a box and a ruler. Place the bench against a wall. Sit on the floor with your legs straight, toes pointing upwards and feet flat against the side of the box. Reach forward as far as possible, and the distance from the toes is measured. It is a good idea to get someone to help you record your results. A person who can only just touch their toes will score 0 cm. Make sure you have some warm up attempts before doing the recording.
This article has been put together by the distance learning organisation Start Learning who are experts in home study. If you want to find out more about Exercise, Diet, Fitness and Health or many other distance learning courses please browse their website: http://www.start-learning.co.uk
A good way to find out more about Exercise, Diet, Fitness and Health is to sign up for a distance learning course on the subject. By studying in your free time and pace, you can gain the necessary knowledge while tailoring it to suit your schedule.
Kerrana McAvoy
Academic Director – Start Learning
http://www.start-learning.co.uk
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