Mayur Deshpande
  Personal trainer in Mumbai
Exercise Planning Fitness Testing

Exercise Program Designing

Fitness Testing

Prior to designing and implementing an exercise routine one has to evaluate a fitness level with regards to cardiovascular endurance,muscular strength, flexibility and body composition(percentage of fat and muscle tissue).testing will prove how that person stand when compared to fitness levels of general population as well as the efficiency of the exercise program measured by re-testing at subsequent pre-scheduled testing dates.


Reasons for fitness testing

Following order of tests is recommended

Criteria for termination of fitness testing

Guidelines for fitness testing.


Reasons for fitness testing

• To assess current fitness levels of strength, stamina, flexibility and body composition.
• To evaluate progress over time.
• To motivate, stimulate interest and educate about fitness levels.
• To understand special needs for individual and plan exercise schedule accordingly.
• Results of fitness testing can sometimes detect the presence of risk factors, which my influence both the exercise prescription and subsequent ssessment.


Following order of tests is recommended

• Resting measurements (resting heart rate, blood pressure, blood analysis).
• Body composition (methods of body composition assessment are sensitive to the hydration level.thats why it is inappropriate to conduct such assessments before the body composition assessment.).
• Endurance/stamina testing (Endurance testing results are often base on heart rate as a predictive measurement, testing muscular strength before can produce an increase in heart rate.)
• Muscular strength (Take proper rest if you are testing muscle strength immediately after stamina/endurance.)
• Flexibility (flexibility testing should be done when body is fully warmed.


Criteria for termination of fitness testing

• Achievement of desired performance.
• Uncomfortable feelings of client.
• Complications of Fitness testing equipments.


Guidelines for fitness testing.

• Do not ask your client to perform fitness testing on first day of your exercise schedule. Let him/her overcome the initial exercise related soreness, let him/her get use to exercise.
• First fitness assessment should be calculated in terms of percentage, For example- For strength testing, do not ask him/her to perform 1 repetition MAX in first fitness assessment, instead ask him to lift moderate weight to the point of failure and then calculate percentage of it for calculating 1 rep MAX.
• Ask him/her to read and sign informed consent from.
• Educate them about purpose, procedure and risks associated with fitness testing.
• Try to select testing protocols that is easy and accurate.
• Closure of the epiphyseal plate (bone growth) is not complete until after puberty.therfore it is not recommended that children perform maximal tests for muscular strength.
• Same equation, protocols and procedure should be use to predict a fitness score (for follow up assessment).
• Repeat the fitness assessment after every 3 months or for altered fitness level. • The fitness norms against which results are compared should meet the following criteria 1) appropriate to the test administered.2) appropriate to the age, gender and history of the client.
• Instructor should know the standard errors associated with fitness testing.
• Emergency plan should be ready in case of life-threatening situations. It should be written and posted (easily assessable area,) and should be in practice.
• Fitness testing results should be secure properly.
• Adequate sleep is required (night prior) to testing.
• Avoid coffee, alcohol, tobacco and food (atleast 3 hours before testing).
• Avoid hectic schedule on the day of the test.
• Use comfortable clothing.