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Fitness Assessments
Amanda Fife
Kaplan University
EF310
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Fitness Assessments

Fitness assessments are used to help the fitness professional create custom exercise

prescriptions for their clients. The tests allow the individual to focus on specific areas that need

improvements. The fitness assessments address all aspects of fitness. They include

cardiorespiratory, muscular endurance, muscular strength, and flexibility. The body composition

tests are used to address a person’s level of body fat. An unhealthy body fat percentage can

increase their risk for disease or other health related issues. It is important that the fitness

professional is conscience of the clients’ current abilities and limitations before conducting these

tests. The client should have a basic level of fitness skills prior to completing the assessments.

Part 1: Cardiorespiratory fitness is the ability to perform moderate to high intensity

exercise using large muscle groups for extended periods of time. Cardiorespiratory field test is

used to determine current level of fitness and gives a starting place to set goals. The one mile

walk (or jog/run) test is a great way to determine the client’s current level of cardiorespiratory

fitness. During this test, the client will walk as fast as possible on a one-mile measured distance.

Preferably a track where the ground is even and flat. Heart rate is taken at the end of the mile and

used to determine what percentile the client is in based on VO2Max. Because this test requires

the participant to walk or run as quickly as possible, it is not suggested for use on someone who

is just beginning an exercise program. Before administering this test they should complete a

program to gradually increase their walking or running endurance. Once the person completes

the test and sees where they measure on the percentile chart for their VO2max, they can then see

if improvement is needed.

Muscular endurance is the ability of a group of muscles to continually contract over a

period of time to cause muscular fatigue. Muscle endurance field tests can be used to determine
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if a person is at risk for injury or other health problems. These tests also address how important

muscular endurance is in the ability to carry out daily chores and activities. The push-up test is

done to assess upper body strength. This test can be done either on the client’s knees or a full

plank. If the client is an older adult or at a higher cardiac risk the push up test should be used

with caution. With the client in the push-up position they will complete as many push-ups as

they are able to. Remind the client of correct breathing techniques. They should breathe out as

they push their body away from the floor. Their body should also be in a straight line from head

to knees or toes. Stop counting the push-ups when the client is visibly straining or they are no

longer able to keep proper form. Based on their age, gender and the number of push-ups they

were able to complete you can determine their level of upper body strength using Table 9.1

(Howley, 2012).

The curl-up test is a muscular endurance test used to determine a client’s abdominal

strength. Science shows that someone with poor abdominal strength is more prone to low back

pain (Howley, 2012). Remind the client of proper breathing technique before beginning the test.

They should exhale on their way up when curling up. Knees should be at a 90 degree angle as

they lay face up on the floor. You will need to place two sets of tape on each side of the client.

The first strip should be at their fingers tips as they lay on the floor. The second should be 10 cm

farther away from the first strip of tape. The client will slowly curl up and lift their shoulders off

the floor while reaching with their fingertips to where the second piece of tape is. Count the

number of curl-ups they are able to complete without stopping, with a maximum of 25. You can

then use table 9.2 to determine their level of abdominal strength (Howley, 2012).

1 repetition maximum test (1RM) is considered the golden standard of strength testing. It

is done by having a client complete one repetition with the heaviest weight they are able to.
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Before completing the 1RM test the client should be familiar with the proper techniques and

form of lifting to avoid accidents and injuries (Howley, 2012). The YMCA bench press test is

another way to evaluate upper body strength. Men use an 80 pound barbell and women use a 30

pound barbell. After setting a metronome to 60 beats per minute the client will start with the bar

in the down position and push the bar up until elbows are fully extended. They will then lower

the bar back down to their chest. You can then use the number of reps they completed with good

form and their age to determine which category they fall into based on this test (Howley, 2012).

The sit and reach test is used to determine level of flexibility a person has. This test is

done by having the client sit on their floor with their legs stretched out in front of them. Then

using a sit and reach box or a ruler you will have them reach as far down as they can to either

touch their toes or reach past their toes. The sit and reach box has a measuring line on the top to

record their score. If you are using a ruler you will score where their fingertips touched the

farthest point. The sit and reach is the most common test used to determine flexibility but it also

has some disadvantages. The size of the person doing the test can cause misleading results and

the strain on the lower back during the test can cause injury. There are some variations to the sit

and reach test so that results are more accurate and avoid risk of strain in a client’s low back or

hamstrings (Howley, 2012).

A body composition test is used to determine if an individual has a healthy amount of

body fat or not. The most used test is the Body Mass Index (BMI). Although it is a quick and

easy way to determine body fat percentage it is not extremely accurate. The formula uses a

person’s weight and height to determine their percentage. It is difficult to get an accurate

measurement when testing athletic individuals because the test cannot differentiate between fat

free weight and fat weight. Testing body composition is important because those with a higher
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body fat percentage are at greater health risks. Another way to determine body composition is by

using the hip to waist ratio. This test can determine if a person is at higher risk for heart disease

because of abdominal body fat. For men, a healthy ratio would be below 0.95. A healthy ratio for

women is below 0.86 (Howley, 2012).

Part 2: I do not have any issues or medical problems that prevent me from completing

the fitness tests. I did not need to modify any of the tests. When conducting fitness assessments it

is important to know your clients current medical conditions and limitations. The fitness

professional should observe the client closely throughout the entire test. Older clients may need

additional assistance to avoid falls. Using a chair or bench are great tools. When working with

pregnant women and children modifications should be used.

Part 3: I chose to complete the mile jog/run test to determine my aerobic fitness level.

Based on my weight, age, gender, time and heart rate my VO2Max was 47.07. This places me in

the excellent category. I then completed the push up, curl up, 1 rep max and YMCA bench press

tests for Muscular Endurance. For the 1 rep max test I was able to do one bicep curl with a 20

pound weight. During the YMCA bench press test I was able to do 30 repetitions. This places me

in the “good” category for upper body strength. The population average for the YMCA bench

press is 22 and I scored a 73. I was quite surprised by this result because I thought my upper

body was my weaker area. My score on the push-up test was 22 push-ups without stopping. That

is considered “very good”. I was able to do above 25 curl ups without stopping. My score was

“excellent”. My BMI is 23.4. This is a normal weight number but at the higher end of the normal

weight range for my height. According to the waist to hip ratio my ratio is 0.73. This puts me at a

low risk for lifestyle diseases like heart disease and diabetes (BMI Calculator, n.d.). Although

my testing scores were all above average, there are definitely areas for improvement that I see
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for myself. I will continue to build my upper body strength by doing weight resistance exercises.

Overall, I am pleased with my results and will continue to exercise daily to maintain and even

advance my fitness level.

Update: I created this assignment over three years ago and have gained knowledge

regarding all aspects that contribute to a person’s overall health and well-being. A fitness

assessment is a great tool to use when helping a client improve their physical health. However,

other factors such as stress management, proper nutrition, and social support systems have a

significant influence on a person’s ability to be whole. Assessing a client’s ability to manage

stress can allow them to see areas where they need improvement and provides an opportunity for

you to offer effective coping strategies. Nutrition is also crucial to all aspects of health and well-

being. Having a proper diet and adequate intake of essential vitamins and minerals from food

sources enables people to have an increased quality of life including preventing disease and

promoting health. By assessing your client’s nutrition, you can determine whether they are

receiving adequate nutrients and areas where changes need to be made. Completing a nutritional

assessment with a client can oft times open their eyes to what their typical diet consists of.

Something that people often ignore or shrug off. Lastly, a social support system has an incredible

influence on a person’s life. Social support systems come in all shapes and sizes and are unique

as each of us are. You can evaluate a client’s social support system by talking with your client

about who they can trust and rely on in times of need, or just as a place of belonging. If your

client does not have a particular group of people whom they share common interests with, you

can take the opportunity to encourage them in the numerous benefits of being plugged in with

one. This could mean simply sharing a personal experience or even helping them to locate a

social support group. Sometimes a support system is not so much a formal group but rather a few
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people with whom you share similar life circumstances or interests. The people in these social

circles can provide your client with encouragement, support, and comradery for life’s ups and

downs. Also, social support systems are a great way to stay motivated when making lifestyle

changes such as beginning regular exercise program or eating whole, fresh, nutrient dense foods.

The most important piece of information to remember when completing assessments with a

client is that while you may be focusing on one particular aspect of health with them, such as

fitness, all areas of the wellness paradigm (mental, emotional, social, physical, spiritual) are all

closely interconnected. Therefore, to make lasting and meaningful impact in your client’s

complete health and wellness you must acknowledge these closely interwoven aspects of

wholeness.
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References

BMI Calculator. (n.d.) Waist to Hip Ratio Calculator. Retrieved from

http://www.bmi-calculator.net/waist-to-hip-ratio-calculator/#result

Howley, E. (04/2012). Fitness Professional's Handbook, 6th Edition. [VitalSource Bookshelf

Online]. Retrieved from http://kaplan.vitalsource.com/#/books/9781450471077/