• Eas Daily Fitness Assessment
• Eas Daily Fitness Assessment Upper Body

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A fitness assessment is a great benchmark to measure whether you are in a safe health zone or on target to hit a performance level. Due to the development of technology over the last 20 year. Fitness assessment has become easy to monitor and give more accuracy. So where are only the best of the best of high-level athletes could only have the tests done. The production of test fitness assessment kits has got easier has and more accessible that everybody can manage there own health and fitness level. For example the Fitbit.

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Rate my body

Rate my body one of the most often lines I get from a client. there are so many ways to rate your body. The first thing to understand is the difference between a health assessment and fitness assessments. There are two types of assessments. Maximal(true ability) and submaximal (protentional ability).

When we talk about health assessments we need to understand the components that make up the health.

What are the requirements of a fitness assessment?

In constructing fitness assessment, it is important to make sure that they really measure the factors required to be tested, and are thus objective rather than subjective. In doing so all fitness assessment should, therefore, be specific.

In conducting a fitness assessment, the following points should be considered:

• Each fitness assessment should measure ONE factor only
• The fitness assessment should not require any technical competence on the part of the athlete (unless it is being used to assess technique)
• Care should be taken to make sure that the athlete understands exactly what is required of him/her, what is being measured and why
• The test procedure should be strictly standardized in terms of administration, organization and environmental conditions

What are the benefits of fitness assessment

The results from tests can be used to:

• predict future performance
• indicate weaknesses
• measure improvement
• enable the coach to assess the success of his training program
• place the athlete in the appropriate training group
• motivate the athlete

What factors may influence fitness assessment results?

The following factors may have an impact on the results of a test (test reliability):

• The ambient temperature, noise level, and humidity
• The amount of sleep the athlete had prior to testing
• The athlete’s emotional state
• The medication the athlete may be taking
• The time of day
• The athlete’s caffeine intake
• The time since the athlete’s last meal
• The test environment – surface (track, grass, road, gym)
• The athlete’s prior test knowledge/experience
• The accuracy of measurements (times, distances etc.)
• Is the athlete actually applying maximum effort in maximal tests?
• Inappropriate warm up
• People present
• The personality, knowledge, and skill of the tester
• Athlete’s clothing/shoes
• The surface on which the test is conducted
• Environmental conditions – wind, rain, etc

Health-related components of fitness and health assessments

Aerobic endurance

The ability to do a prolonged exercise routine using oxygen(walking/jogging) without getting tired

fitness assessments

maximum treadmill test

12 min copper run

Chester Step Test

Objective

The Chester Step Test was developed by Sykes (1998)^[1] to monitor the development of the athlete’s cardiovascular system

Required Resources for fitness assessment

To undertake this test, you will require:

• A 15-30cm inch high bench or step
• Stopwatch
• Metronome or cadence tape
• Heart rate monitor
• Borg 6-20 perceived exertion table
• An assistant

The box height is determined as follows:

• 15cm – is generally suitable for those over 40 years of age who take little or no regular physical exercise and for those under-40’s who are moderately overweight.
• 20cm – is generally suitable for those under 40 years of age who take little or no regular physical exercise and for those under-40’s who are moderately overweight.
• 25cm – is generally suitable for those over 40 years of age who regularly take physical exercise with moderately vigorous exertion.
• 30cm – generally suitable for those under 40 years of age who regularly take physical exercise with moderately vigorous exertion

How to conduct the fitness assessment

Before starting the test, the assistance needs to record:

• The athlete’s Maximum Heart Rate (MHR) – use 220-age
• The athlete’s 80% of Maximum Heart Rate (MHR80) – use MHR x 0.8

The Chester Step Test is conducted as follows:

• • The assistance explains to the athlete the test requirements:
    • You will step up and down onto the box in time with the metronome.
    • Every 2-minutes the metronome will be increased by 5 steps/minute.
    • At each 2-minute period I will record your heart rate and ask you to tell me the Borg rating for your perceived exertion and if your heart rate is greater than your MHR80 or your perceived exertion level is above a certain value then the test will end.
    • The test will end after 10 minutes of stepping
    • Continue stepping whilst I record your heart rate and ask for your perceived exertion level
    • The assistance checks the athlete’s understanding of the test requirements.

• • Set the metronome to 15 beats/minute
  • The athlete steps up and down, one foot at a time, onto the box for 2 minutes
  • After 2 minutes set the metronome to 20 beats/min
    • The assistance records the athlete’s heart rate
    • The athlete identifies their perceived exertion value on the Borg Scale
    • If the heart rate is greater than the athlete’s MHR80 value or their perceived exertion value is greater than 14 then stop the test

• • The athlete steps up and down, one foot at a time, onto the box for 2 minutes
  • After 2 minutes set the metronome to 25 beats/min
    • The assistance records the athlete’s heart rate
    • The athlete identifies their perceived exertion value on the Borg Scale
    • If the heart rate is greater than the athlete’s MHR80 value or their perceived exertion value is greater than 14 then stop the test

• • The athlete steps up and down, one foot at a time, onto the box for 2 minutes
  • After 2 minutes set the metronome to 30 beats/min
    • The assistance records the athlete’s heart rate
    • The athlete identifies their perceived exertion value on the Borg Scale
    • If the heart rate is greater than the athlete’s MHR value or their perceived exertion value is greater than 14 then stop the test

• • The athlete steps up and down, one foot at a time, onto the box for 2 minutes
  • After 2 minutes set the metronome to 35 beats/min
    • The assistance records the athlete’s heart rate
    • The athlete identifies their perceived exertion value on the Borg Scale
    • If the heart rate is greater than the athlete’s MHR80 value or their perceived exertion value is greater than 14 then stop the test

• The athlete steps up and down, one foot at a time, onto the box for 2 minutes
• After 2 minutes stop the test and record the athlete’s heart rate

Muscular Strength fitness assessment

The ability to move a maximal load that can be over for one repetition

1 Rm test

Testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made but, in the analysis, we need to bear in mind the factors that may influence the results.

Fitness assessment Objective

The objective of the bench press test is to evaluate an athlete’s upper body strength.

Fitness assessment Required Resources

To undertake this test, you will require:

• Barbell and weights
• Weighing Scales
• Bench
• Assistant

How to conduct the fitness assessment

This test requires the athlete to complete as many bench presses as possible with no rest.

• The assistant weighs and records the athlete’s weight
• The athlete warms up for 10 minutes
• The assistant loads the barbell with a weight close to the athlete’s one repetition maximum load.
• The athlete conducts bench presses until they are unable to continue
• The assistant acts as a spotter for the athlete and counts the number of successful bench presses
• If the number of bench presses exceeds 10 then the athlete rests for 10 minutes, the assistant increases the barbell weight and the athlete repeats the test
• The assistant uses the maximum load calculator to determine the athlete’s 1RM.

Single leg squat

Single arm press up

Muscular Endurance

The ability to move a submaximal load for a prolonged period of time without getting tired.

Wall Sit

Objective

To monitor the development of the athlete’s quadriceps strength endurance.

Required Resources for fitness assessment

Eas Daily Fitness Assessment

To undertake this test, you will require:

• Flat non-slip surface
• Smooth wall
• Stopwatch
• Assistant

Assessment

The following normative data is available for this test.

The following table (Arnot and Gaines 1984) is the national norms for 16 to 19-year-olds.

Flexibility

The range of movement around a joint or series of joints

Sit and reach

Body Composition

The percentage of fat compared to total body weight

Measuring body fat percentage is an easy method of discovering correct body weight and composition. Beneath the skin is a layer of subcutaneous fat, and the percentage of total body fat can be measured by taking the ‘skinfold’ at selected points on the body with a pair of calipers. This test only requires four measurements. A similar alternative method is the Yuhasz skinfold test which requires six measurements.

Objective

The objective of this test is to monitor the athlete’s level of body fat.

Measurement Sites

The assistant records measurements taken from the following sites:

Fitness-related components of fitness and fitness assessment

Stability

The ability to maintain joint alignment in a static and dynamic environment

Balance

Required Resources for the fitness assessment

Eas Daily Fitness Assessment Upper Body

To undertake this test, you will require:

• Warm dry location – gym
• Stopwatch
• Assistant

fitness assessment

The following normative data is available for this test.

The following table (Johnson & Nelson 1979) are national norms for 16 to 19-year-olds.

The following table (Schell & Leelarthaepin 1994) are norms for male and females.

We also have a few more pages for one nutrition support

About CHAMP

The free CHAMP assessment consists of a simple battery of tests that evaluates your current fitness level and compares your results to national data. Regular fitness assessments allow you to track your progress and fine-tune your exercise program for guaranteed results.

After each assessment, a CHAMP peer counselor will review your results, help set reasonable goals and devise a 12-week program to achieve those goals. All participants that attend follow-up appointments and complete their program receive fitness-related rewards.

Fitness Assessments

Each CHAMP appointment lasts about 45-60 minutes and measures the following components of fitness:

Cardiovascular Fitness

Cardiovascular fitness is how well your cardiovascular system is able to supply oxygen and blood to the working tissues of the body. The greater your cardiovascular fitness is, the greater your ability to perform moderate to vigorous activities for longer periods of time.

Tests Performed: Beep Test

What it targets: Aerobic Capacity, Functional Strength

How to do it: Begin by placing two markers on the ground that are 20 meters apart. Position yourself at one of the markers and press the start button on your Beep Fitness Test app. Once you hear the signal to begin the test, run to the opposite marker before the beep sounds. Wait at the marker until you hear the next beep, signaling that you can begin to run back to the other marker. Repeat this process for each shuttle until failure, note that every minute each beep level gets more difficult by shortening the time between beeps. The test stops once you miss two consecutive beeps.

Muscular Fitness

Muscular fitness is used to describe the combination of muscular strength and muscular endurance. Muscular fitness is important because it improves or maintains fat-free mass, musculotendinous integrity (which decreases risk of injury) and ability to perform activities of daily living.

Tests Performed: push-up test, sit-up test, and plank test

Push-up Test:

What it targets: Pectoralis muscles, Triceps, Deltoids, Muscular endurance

How to do it: Get into the top of a push-up position by placing hands shoulder-width apart and elbows and body straight. Women can start on their knees, with ankles raised and crossed. For men, bend your elbows and lower yourself towards the ground until your chest hits the ground. Women can make torso contact with a foam roller on the ground below them. Push yourself back up to the starting position so that your arms are straight.

Sit-up Test:

What it targets: Abdominal muscles, Muscular endurance

How to do it: Lie on your back with knees bent at 90 degrees. Place your hands behind your ears. Bring your torso towards your knees, until the elbows touch the knees; return back to the starting position. You may want to anchor your feet under a ledge or have a partner hold your feet down with their hands or knees.

Plank Test:

What it targets: Your core strength

How to do it: Hold your body in a straight line from head to heels. Keep your feet together and your elbows beneath your shoulders. Look straight down and brace for as long as you can. Focus on keeping your hips from sagging. When they do, the test is over.

Flexibility

Flexibility is the “pain-free” range of motion that you can achieve around a joint through a particular movement. Adequate flexibility is essential to perform activities of daily living. Poor flexibility in the hamstrings and lower back is often associated with low-back pain and possible injury.

Tests Performed: apley back scratch test, hip flexion test, and active knee extension test

Apley Back Scratch Test:

Muscle Focus: Rotator cuff muscles, Shoulder ROM (range of motion)

How to Perform: Begin by standing upright and raise your right arm straight up over your head. Bend at the elbow and rotate your arm outward as you reach behind your neck with the palm facing inward, touching your upper back. Using the left hand, reach down behind your back, bending at the elbow and rotating your arm inward as your palm faces outward, away from the body. Slowly slide your right hand down your spine while your left hand reaches up thespine. Attempt to touch fingertips and overlap fingers if possible. Note: the upper arm should be kept straight, and forward head movement should be avoided.

Hip Flexion Test:

Muscle Focus: Hip flexor muscles, Hip joint ROM

How to Perform: Lie down on a flat surface, face-up. While maintaining contact with the ground for both your left thigh and hip, grab behind the knee of your right leg and pull your thigh towards your chest as much as is comfortable. It is important to not allow the opposing thigh to release contact with the floor while performing this test. Normal ROM exists if the thigh gets halfway to the chest (120-130° of hip flexion). Repeat for the other leg.

Active Knee Extension Test:

Muscle Focus: Hamstring muscles

How to Perform: Begin by lying face-up on a flat surface with legs straightened and arms at your side. Flex your right hip so that it makes a 90° angle, with your knee facing upwards and your thigh perpendicular to the floor. From this position, slowly begin to straighten your right leg by extending your knee and bringing your foot up towards the ceiling. Be sure to avoid movement or flexion of both hips and the left thigh. Continue to extend your knee until discomfort occurs (without overstretching the muscle) take note of how close your leg comes to being completely straight. Normal ROM is when the knee extends straight up with the hip remaining perpendicular to the ground. Repeat for the left leg and look for symmetry.

CHAMP Interest Form

To make an appointment with a CHAMP consultant, complete the CHAMP interest form below. Prior to your initial visit, you must complete a Medical History Form and read the Pre-test Preparation Instructions.