UNIT FIVE
ASSESSMENT OF FITNESS
COMPONENTS

At the end of this unit you should be able to;
 Understand the importance of fitness assessment
prior to physical exercise program
 Identify the different means to develop own physical
fitness
 Develop skill to assess one‘s own physical fitness
 Interpret the results of fitness evaluation
UNIT OBJECTIVE

The results of fitness tests can be used to :
 Identify strengths and weaknesses in
performance.
 Compare against recognised standards
 Monitor progress
 Adapt training programs
 Place athletes in correct training groups
 Set targets / goals
 Identify talent
 Monitor progress following injury

Assessment of Cardiorespiratory Fitness
1. The 1.5-Mile Run Test
o The test is best conducted in moderate weather conditions (avoiding very hot or
very cold days). For a reasonably physically fit individual, running or jogging can
cover the 1.5-mile distance. For less fit individuals, the test becomes a run/walk
test.

cont’d
Table 5.1 Fitness Categories for Cooper's 1.5-Mile Run Test to Determine
Cardio respiratory Fitness

12 minute run test or cooper test:
 to determine the distance in meter that you can
run in a set time of 12 minutes over the flat
course.

Twelve minute run test rating (For Men)
Fitness
Value
Age in Year
Less than 30 30 – 39 40 - 49 50 and Above
Very Poor < 1600 < 1500 < 1300 < 1200
Poor 1600 1500 1300 1200
Average 2000 1800 1600 1500
Good 2400 2200 2000 1900
Excellent 2800 2700 2500 2300
Fitness
Value
Age in Year
Less than 30 30 - 39 40 - 49 50 and Above
Very Poor < 1400 < 1300 < 1100 < 1000
Poor 1400 1300 1100 1000
Average 1800 1600 1500 1300
Good 2100 2000 1900 1600
Excellent 2600 2400 2300 2100
TWELVE MINUTE RUN TEST RATING (FOR
WOMEN)

The 3 - minute step test:
Equipment:
1. A step bench or bleacher step that is 12 inches (30.5 cm) from ground level
2. A stopwatch or wrist watch
Instruction:
1. Warm up before taking a test.
2. Begin the test and continue to step at correct pace for 3 minutes. Each step has
4 beats: up-up-down-down. Stop after 3 minutes. Immediately sit down on the
bench and relax, don‟t talk
3. Five seconds after exercise, count the pulse for 60 second Compare the result
and read the rating chart

Step test rating chart
Classification Heart rate
High Performance Zone 84 and less
Good Performance Zone 85 – 95
Marginal Zone 96 – 112
Low Zone 120 and above

Assessing Muscular Strength
 Strength can be measured by the one-repetition maximum (1 RM) test,
which measures the maximum amount of weight that can be lifted one time.

A. The push-up test
 The push-up test is an accurate assessment of upper body strength.

Standard/Push-ups test rating chart (Men)
Age Number of Push-ups
Very Poor Poor Fair Good Excellent Superior
18 – 29 Below 22 22 – 28 29 – 36 37 – 46 47 – 61 Above 61
30 – 39 Below 17 17 – 23 24 – 29 30 – 39 40 – 51 Above 51
40 – 49 Below 11 11 – 17 18 – 23 24 – 29 30 – 39 Above 39
50 – 59 Below 9 9 – 12 13 – 18 19 –24 25 – 38 Above 38
60 and
above
Below 6 6 - 9 10 - 17 18 – 22 23 – 27 Above 27
STANDARD/PUSH-UPS TEST RATING CHART
(WOMEN)
Age Number of Push-ups
Very Poor Poor Fair Good Excellent Superior
18 – 29 Below 17 17 – 22 23 – 29 30 – 33 36 – 44 Above 44
30 – 39 Below 11 11 – 18 19 – 23 24 – 30 31 – 38 Above 38
40 – 49 Below 6 6 – 12 13 – 17 18 – 23 24 – 32 Above 32
50 – 59 Below 6 6 – 11 12 – 16 17– 20 21 – 27 Above 27
60 and
above
Below 2 2 - 4 5 - 11 12 – 14 13 – 19 Above 19

…world records

B. The 60 seconds sit-ups test
 to assess the strength and endurance of the abdomen.
Equipment: Gymnastic mattress or comfortable surface ,A stopwatch or wrist watch
Partner Instruction:
1. Warm up before taking a test.
2. Start by laying the back on the floor with the knees flexed so that the angle
between the thighs and the calves is about 45 degrees. Cross the arms in front
of chest and place the hands on the opposite shoulders. The partner should
hold your feet to keep them in to contact with the floor.
3. perform as many sit-ups as you can for one minute.
4. Compare the score and read the rating chart

60 seconds sit-ups test rating chart (Men)
Classificati
on
Age in year
18 – 29 30 – 39 40 – 49 Above 50
Excellent 51 and
above
46 and
above
41 and
above
31 and
above
Average 30 – 50 22 – 45 21 – 40 15 – 30
Poor 0 - 29 0 - 21 0 - 20 0 - 14
Classificati
on
Agein year
18 – 29 30 – 39 40 – 49 Above 50
Excellent 46 and
above
41 and
above
36 and
above
26 and
above
Average 25 – 45 20 – 40 16 – 35 11 – 25
Poor 0 - 24 0 - 19 0 - 15 0 - 10
60 SECONDS SIT-UPS TEST RATING CHART
(WOMEN)
Source: Fit and Well, 2005

Assessment of Flexibility
A. Sit-and-reach test
 It is the standard test that measures lower back and hamstring flexibility.
Equipment:
1. Two pieces of wood about 30 cm (12 inch) high attached at right angle to
each other
2. Attach a metric ruler to measure the extent of reach. With the low number of
the ruler towards the person being tested, set the 26 cm mark of the ruler at
the foot line of the box
3. Leveled or comfortable surface

Instruction:
1. Warm up before taking a test (walking, easy jogging, and slow
stretching exercises)
2. Reach your shoes and sit facing the flexibility measuring device with
your knees fully extended and your feet flat against the device about 10
cm (4 inch) apart
3. Reach as far forward as you can, with palms down, arms evenly
stretched, and knees fully extended; hold the position of maximum reach for
about 2 seconds.
4. Perform the stretch 2 times, recording the distance of maximum reach
to the nearest of 0.5 cm: -------- centimeter.
5. Insert the score and read the flexibility rating chart

Ratings for Sit-and-Reach Test