In a training program, tests are very useful since they permit to evaluate the different facets of the physical form of a person, at a specific moment.

With the results obtained from different tests, the participant may compare oneself with the rest of the population, if a study is available on the subject. In this way, it is possible to know our strengths and our weaknesses. We understand that with this new information, we may work the weaker physical qualities and abilities. In this way, our training program will respond better to our characteristics.

Nothing stops us from doing some tests before a training program. At the end of the program, we can do the same group of tests to measure the effects of training.

There are many tests that you can do for evaluating the different facets of your body. Explanations of these tests can be found in the book Fitness for college and life*.

Test name and objective

• 1,5 mile test (2.4 km) - To determine the level of cardiorespiratory endurance by recording the time required to complete a 1,5 mile measured distance course.
• Cooper's 12 minute walking / running test - To determine the level of cardiorespiratory endurance during a 12 minute running or walking activity.
• Measuring vital capacity - To measure vital capacity of the lungs.
• Push-ups - To test muscular strength.
• Bent-knee curl-ups - To measure abdominal muscle strength.
• Muscular endurance test - To test general levels of muscular endurance.
• Trunk flexion - To measure the flexibility of the lower back muscles and the hip extensors.
• Trunk extension - To measure the flexibility of the abdominal and hip flexor muscles.
• Shoulder lift test - To measure the flexibility of the shoulders' flexors.
• Methods for calculating waist-to-hip ratio - To calculate waist-to-hip ratio.
• Six second dash - To measure speed of movement.
• Vertical power jump test - To measure power of the legs in jumping vertically.
• SEMO agility test - To measure the general agility of the body in moving forward, backward and sideways.
• Static balance test (Storks test) - To measure static balance of the performer supported on the ball of the foot of the dominant leg.
• Nelson choice-response movement test - To measure ability to react and move quickly in accordance with a choice stimulus.

There are a lot of tests that you can execute to evaluate your physical form. You can decide what you want to evaluate.

To know more about different tests, ask your physical activity specialist. He or she will know what to do.

^* Prentice, William E. Fitness for college and life, Mosby, U.S.A., 1997, 393 pages.