1. Health­related Fitness Testing
Body Composition­
➢ Body Mass Index (BMI)
Used to assess weight relative to height and is calculated by dividing body
weight in kilograms by height in meters squared. Shows the amount of risk of disease
based on body mass. No physical activity is required.
➢ Circumferences
Fat distribution of the body is recognized as an important indicator of
health and prognosis. Depending on where the fat is located on the body, risk of
disease changes. This test measures the circumferences of various locations on the
body to assess your body composition and risk levels. No physical activity is required.
➢ Skinfolds
This is a test to determine your body composition from skinfold thickness.
Measurements are taken by pinching the skin together to make a fold, then with a
caliper, measure the thickness of the fold in millimeters. There are various locations on
the body measured with this test, and no physical activity is required.
Cardiorespiratory Fitness­
➢ Field Tests
These consists of walking and running in a predetermined time or
distance. There is a 12 minute walk/run and the objective is to cover as much distance
as possible in the given time, and a 1.5 mile walk/run where the objective is to complete
the distance as fast as you can. There are also walking tests, which are a 1 mile walk as
fast as possible and a 6 minute walk for distance. All of these tests are considered
submaximal, but may be maximal for people with a low physical fitness level. These
tests are used to predict an individual’s maximal oxygen uptake (VO₂max).
➢ Cycle Ergometer Tests
Bike tests are convenient for obtaining blood pressure and heart rate
values. There are two submaximal bike tests that are used. The first is called the
Astrand­Ryhming test, which lasts 6 minutes. The goal is to obtain heart rate values
between 125 and 170 bpm, and they measure the heart rate during the fifth and sixth
minute. The average of the two values is then used to estimate VO₂max. The second
bike test is called the YMCA protocol, where consists of two to four 3 minute stages of
continuous exercise. The first stage is the easiest and each stage gets progressively
harder. The goal is to reach between 110 bpm and 70% of the heart rate reserve or

2. 85% of the age predicted maximum heart rate. Once the heart rate goal is reached in
two consecutive stages, the tests ends with a short cool down. Data from the test is
then used to estimate your VO₂max.
➢ Treadmill Tests
The treadmill is the most common exercise mode used in the United
States. Tests can be submaximal or maximal, and are composed of stages of at least 3
minutes each. The goals of these tests are the same as the bike tests. Maximal heart
rate and maximal oxygen uptake are predicted using age­predicted formula values.
➢ Step Tests
Step tests are also used to estimate VO₂max. These tests require that you
have a moderate breathing intake of oxygen. A box or bench of 12 to 15 inches are
typically used. You step up onto the box with one leg and then back down, switch legs
and continue for about 3 minutes. Once the test is over, heart rate is recorded and then
used to estimate VO₂max.
Muscular Endurance­
➢ Push­up Tests
This test requires you to be down on the floor. There are two ways to do
this test. First is where you have one minute to complete as many push­ups as you
possible can. The other, you must set your own pace and maintain that pace of
push­ups. Once that pace is broken twice consecutively, the test is over. The score is
the number of push­ups completed for both tests. The view your standing, you compare
you score on a chart bases of age groups.
➢ Crunch Tests
Like the push­up tests, curl­up tests require you to be on the floor and are
also given in two different modes. The first, you must complete as many curl­ups as you
can in one minute. The second is to complete as many curl­ups as you can along with a
metronome, which is set at different paces for men and women. Compare the number of
curl­ups you did on a chart based on age groups.
Flexibility­
➢ Sit­and­Reach Test
This test is to measure your trunk flexion, which has you sit on the floor
with straight legs, then reaching for your toes as far as possible. Hence why it’s call the
sit­and­reach test. You only want to stretch to the point of tension, not pain. Your score
is the length you reached and is compared on a chart based on age groups.