Typically, fitness is evaluated in four key areas: aerobic exercise; muscle strength and endurance; flexibility; and body composition. To perform an evaluation, you need:
- Stopwatch or watch that can measure seconds
- Cloth size tape
- One code
- Heavy duty tape
- Scale
- Someone helps you record the score and calculate the repetitions
When you complete each part of the assessment, you also need a pencil or pen and paper to record your score. You can record scores in your notebook or diary, or save them in a spreadsheet or other electronic format.
1) Aerobic exercise: Heart rate during rest
Your heart is a measure of heart health and fitness. For most adults, a healthy heart rate is 60 to 100 beats per minute.
To check the pulse on the carotid artery, place the index and middle finger on the neck to the side of the air duct.
To check the pulse on the wrist, place two fingers between the bone and the tendon, radial artery, on the palm side of the wrist below the thumb.
When you feel your pulse, check your watch and count the number of beats in 15 seconds. Multiply this number by 4 to get the heart rate per minute. Suppose you calculate 20 beats in 15 seconds. Multiply 20 by 4 by 80 times per minute.
2) Aerobic exercise: Target heart rate area
The target heart rate area is that your heart rate increases by 50% to 85% of your age maximum heart rate, enough to make your heart and lungs work out well. When you do moderate-intensity activities, the goal is 50% to 70%, and when you do vigorous activities, the goal is 70% to 85%.
You can use the target heart rate area as a guide to make sure your exercise is intense enough. If you do not reach the target area, you may need to increase your intensity. If you reach the target rate at the lower end of the target rate area, you can set the target to gradually increase the target.
If you have exercised regularly, you can stop checking your heart rate during aerobic exercise. If you exercise regularly, you can check your heart rate after a quick 10-minute walk for a simple test.
Target heart rate area
| age | Target Heart Rate Area: Beat for one minute | Maximum heart rate: one minute |
|---|---|---|
| 25 | 98-166 | 195 |
| 35 | 93-157 | 185 |
| 45 | 88-149 | 175 |
| 55 | 83-140 | 165 |
| 65 | 78-132 | 155 |
3) Aerobic fitness: Running or jogging test
Another way to evaluate cardio fitness is to time it during a 1.5-mile (2.4 km) run or jog. Generally, the following times are usually considered as indicators of good fitness levels based on age and gender. Lower times usually indicate better aerobic fitness, and higher times indicate need for improvement.
Good fitness results based on 1.5 miles of running time
| age | Woman: How many minutes | Man: How many minutes |
|---|---|---|
| 25 | 13 | 11 |
| 35 | 13.5 | 11.5 |
| 45 | 14 | 12 |
| 55 | 16 | 13 |
| 65 | 17.5 | 14 |
4) Muscle strength and endurance: Pushup test
Push-ups can help you measure muscle strength and endurance. If you are just starting a fitness program, make changes on your knees. If you usually fit and are able to do this, do classic push-ups. Follow these steps in two types:
- Lying on the floor, elbows bent, and palms resting beside your shoulders.
- Keep your back straight and lift your arms upwards until you extend your arms.
- Lower the body until the chin touches the floor.
- Do as many push-ups as possible until you need to stop resting.
The following counts are generally considered as indicators of good fitness levels based on age and gender. If your push-ups are lower than the target number, the target can be used as a goal to achieve the goal. A higher-than-target count indicates better health.
Good fitness results for push-up count
| age | Woman: Number of push-ups | Men: Number of push-ups |
|---|---|---|
| 25 | 20 | 28 |
| 35 | 19 | twenty one |
| 45 | 14 | 16 |
| 55 | 10 | 12 |
| 65 | 10 | 10 |
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5) Muscle strength and endurance: Sit-in test
The SITUP test measures the strength and endurance of the abdominal muscles. Here is how to test:
- Lying on the floor, your knees bent at a 90-degree angle and the floor is flat. The partner secures his feet to the floor. Another option is to place your feet on the wall so that your knees and hips bend at a 90-degree angle. Arms pass through the chest. This is the down-registration position.
- To move up, raise your head and shoulders. Do not lift your hips up on the floor.
- Return to the downward position.
- Each time you move to the UP position, it is treated as a static one.
- Do as much meditation as possible in one minute.
Generally, the following counts can be considered as markers of good fitness levels depending on age and gender. If your SITUP count is lower than the target number, the target can be used as a general goal towards the effort.
A higher than the target count usually means better fitness. But push-up counts may be a more accurate indicator of your health.
Good adaptive results for sit-in tests
| age | Woman: Sitting in meditation | Man: Sitting in meditation |
|---|---|---|
| 25 | 39 | 44 |
| 35 | 30 | 40 |
| 45 | 25 | 35 |
| 55 | twenty one | 30 |
| 65 | 12 | twenty four |
6) Flexibility: Sit position test
The sitting position test is an easy way to measure flexibility in the back, hips and lower back of the legs. The following are:
- Put a yard on the floor. Secure it by placing a tape on a 15-inch (38 cm) marking standard.
- Even with a 15-inch (38 cm) mark on the standard, place the sole of the foot on the sole of the foot.
- Exhale as slowly as possible and exhale when you reach and hold the position for at least 1 second.
- Pay attention to the distance you arrive.
- Repeat the test twice.
- Record the best of the three ranges.
The following measurements can usually be considered as indicators of good flexibility based on age and gender. If your results are below the target number, the target can indicate the goal to achieve the goal. Measurements above the target may mean better flexibility.
Good results for sitting posture test
| age | Women: The furthest range | Men: The farthest range |
|---|---|---|
| 25 | 21.5 inches (55 cm) | 19.5 inches (50 cm) |
| 35 | 20.5 inches (52 cm) | 18.5 inches (47 cm) |
| 45 | 20 inches (51 cm) | 17.5 inches (44 cm) |
| 55 | 19 inches (48 cm) | 16.5 inches (42 cm) |
| 65 | 17.5 inches (44 cm) | 15.5 inches (39 cm) |
7) Body composition: Waist circumference
If your waist is larger than your hips and you weigh higher than your hips, you are at an increased risk of heart disease and type 2 diabetes.
The risk is even greater for men with waist circumference of 35 inches (89 cm) or higher and waist circumference of 40 inches (102 cm) or more.
Use cloth size tape to measure the waist circumference above the hip bone.
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8) Body composition: Body weight index
BMI Calculator
Your body mass index (BMI) is a calculation that indicates whether you have healthy body fat. You can use the BMI table or online calculator to determine the BMI.
If you want to do your own math, divide your weight into square heights and multiply it by 703. (To determine the height of the meters, place your height in 100 seconds.)
The following BMI results prove whether you are weight-healthy.
Explanation of BMI results
| BMI | Weight status |
|---|---|
| Less than 18.5 | Insufficient weight |
| 18.5-24.9 | Normal weight |
| 25.0-29.9 | overweight |
| 30 and above | obesity |
Stay active
Results from fitness assessments can help you set goals to stay active and improve fitness outcomes. The Department of Health and Human Services recommends the following exercise guides:
- Get at least 150 minutes of moderate aerobic activity or 75 minutes of aerobic activity per week, or a combination of moderate and vigorous activity.
- Perform strength training exercises for all major muscle groups at least twice a week.
Moderate aerobic exercise includes:
- Walk quickly
- Water oxygen training
- Cycling on most ground
- Push lawn mower
Powerful aerobic exercise includes:
- running
- Swimming ring
- A hill that can be cycling or cycling fast
- Play basketball or soccer
- Play singles tennis
Muscle lengthening exercises include:
- Lifting weights or using resistor bands
- Aerobics using weight to resist
- Heavy gardening or yard
Monitor your progress
Track your progress in improving your fitness. About six weeks after starting the exercise program, then make the same measurements regularly.
Each time you repeat the assessment, progress is celebrated and fitness goals are adjusted accordingly. Share your results with your doctor or personal trainer for additional guidance.
Here are more sports activity books to guide and help you:
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