This document discusses fitness testing and provides information on various types of tests. It explains that fitness testing has benefits like preventing stagnation, providing goals, and identifying weaknesses. Various health-related tests are described like blood pressure, BMI, and heart rate. Cardiovascular tests discussed include rowing tests from 2000m up to marathons. Muscular endurance tests covered include the 2-minute press-up test used in the military to assess recruits. The document stresses the importance of tests being valid, relevant, and reliable to provide accurate and useful results.

1. THE POWER OF FITNESS
TESTING
“Unless you test yourself, you stagnate.”
Mark Allen – winner of six ironman titles

2. FROM THIS PRESENTATION YOU WILL
GAIN AN INSIGHT INTO:
 The motivational benefits of fitness testing
 Why it is important to test your fitness
 How to prepare and conduct a fitness test
 The different types of tests
 A range of tests to try

3. ARGUABLY THE TWO GREATEST
TRIATHLETES OF ALL TIME – DAVID
SCOTT & MARK ALLEN
BETWEEN THEY AMASSED OVER 10
IRONMAN TITLES. THESE
ACHIEVEMENTS ARE THE RESULT OF
HARD TRAINING, COMMITMENT AND
REGULAR PERFORMANCE TESTING.

4.  Before we can improve our fitness we must first know how fit we actually
are. That sentence is as tautological as they come but how many people do
you know who test themselves on a regular basis? Personally I don’t know
any.
 The general absence of fitness testing amongst exercise enthusiasts
probably accounts for why so few trainers push themselves beyond their
current level. Though this is of no surprise because we only become aware
of our fitness levels through testing.
 A fitness test provides us with an unbiased insight into our current level of
physicality. Depending on the test selected we can gather detailed, accurate
and near instant information regarding our strength, muscular endurance
and cardiovascular capacity.
 But there are many more benefits of fitness testing.
INTRODUCTION

5. BENEFITS OF FITNESS TESTING
 It can prevent physical stagnation as we have a goal to work towards.
 It imbues our training with a sense of purpose.
 Testing can reignite dwindling motivation.
 It can encourage us to push beyond perceived physical limits.
 It can bring structure to our training regime.
 May identify physical weaknesses that can be corrected through the
modifications of training practices.
 May provide a means of monitoring training effectiveness and progress.
By engaging in regular fitness tests you can expect to enjoy the following
positive outcomes:

6. ‘Ten years ago physiological
testing was almost exclusively
confined to laboratories in
universities and other specialist
institutions. It has now become
much more widespread and
various forms of testing are
currently available in such places
as sports centres, health studios
and sports clubs.’
A. W. S. Watson

7. THINK VRR WHEN FITNESS
TESTING
Before we take a look at the fitness tests I shall firstly outline a number of
important factors that should be considered prior to conducting any test. If
we are sloppy in our testing the outcome measures – the results – will be
inaccurate. Inaccuracies not only mislead but they also invalidate future re-
test outcomes.
So when we test we must do it right. The factors that ought to be considered
prior to conducting a fitness test are:
1: Validity
2: Relevance
3: Reliability

8. VALIDITY
Before undertaking a fitness test you first want to make
sure that it is fit for purpose. ‘The validity of a test
indicates the extent to which a test measures what it sets
out to measure,’ (Watson 1995). So, before busting a gut
over a 1.5 mile run, or inducing cardiac arrest on the
2000m ergo row, you must ask yourself: is this test going
to provide me with the fitness measure I am seeking?
However, I may have jumped the gun here. Before we
determine if a test adheres to the stipulations imposed by
the concept of validity, we need to decide which
component of fitness we wish to measure.
Once you have decided which component of fitness you
wish to test, you would then select the appropriate fitness
test.
1: Muscular
endurance
2: Muscular
strength
3: Cardiovascular
4: Power5: Speed
6: Agility
7: Coordination
(skill-based
measure)
THE COMPONENTS OF FITNESS

9. RELEVANCE
The relevancy of a fitness test can only be determined if the
information it provides is of benefit. You could ask yourself: how
will conducting this test support me in my pursuit of improved
physicality? Of course only you can answer that question.
However, if you are not training for a specific sport or discipline,
such as a running event or triathlon competition, but are just
interested in gaining an insight into your general fitness, then
testing cardiovascular performance is the best place to start.
Why Test Cardio? Cardiovascular
tests provide us with an indication
of the relative capacity of our
heart, vascular and respiratory
systems. Moreover, by pursuing
cardiovascular fitness we will
engage in activities which are
synonymous with good health,
reduced body fat and enhanced
longevity. The same cannot be
said for strength training and/or
flexibility.

10. RELIABILITY
Before we conduct a fitness test we must ask ourselves: is this
reproducible? Why should this question not only be asked but
answered in the affirmative? For the simple reason that the results
from the fitness tests are only of use if they can be compared against
future results.
If the test cannot be reproduced – perhaps because of how or when
or where it was performed – the results will be invalidated.
Furthermore, an unreliable or unreproducible test will almost
certainly provide you with unreliable or unreproducible results. And
such results are best off in the bin as they can be misleading.
Testing Requirements
1: Measurements should be appropriate
2: Ensure to maintain a high level of
accuracy when measuring performance
3: The performance measurements are
correctly interpreted
4: How to act on received information

11. THE ULTIMATE FITNESS TEST: 2000M ERGO ROW

12. TESTING PROCEDURE
It is importance of ensuring that a fitness test satisfies VRR – that it is
valid, relevant and reliable/reproducible. If it doesn’t we run the risk of
wasting our time and deluding ourselves in the process.
To help improve accuracy I have created an 8 step procedure that you
can implement prior to engaging in a fitness test.
Though it is true that no procedure, irrespective of how robust it is, can
completely guarantee absolute testing reliability, it can help minimise
inaccuracies.

13. 8 STEP TESTING PROCEDURE
Step 1: Decide which component of fitness you wish to test.
Step 2: Select the appropriate test (see examples below).
Step 3: Determine when and where you plan to conduct the test (it is wise to make notes of these details so that you can
recreate the conditions come day of the retest).
Step 4: If equipment is to be used – such as running machine, rower, bike – ensure that it is accurately calibrated and that
the distance is displayed in the appropriate metric.
Step 5: Ensure that the equipment used will be available come retest.
Step 6: Know your plan of attack prior to attempting the fitness test. Once you have decided on a plan of attack, make a
note of it and be sure to apply it during the retest.
Step 7: Make notes of your pre-test routine; how long before conducting the test did you eat? How were you feeling for
the test? What did you do during the hour prior to the test? What warm-up did you complete?
Step 8: Once you have completed the test make notes of your performance; ask yourself: how did it go? Did I perform
well? If yes why, if no why; could I have worked at a higher intensity? Did anything of note happen that impeded my
performance?

14. DIFFERENT TYPES OF TESTS
So far I have been discussing testing in relation to physical fitness. However, this is
only one side of the coin. Though they are sometimes lumped under the all-
encompassing banner ‘Fitness Tests’, which I believe is a mistake as it is misleading,
many tests do not measure our physicality at all.
For example, the blood pressure test, even if the subject scored well, would not
provide any indication of their performance in a cardiovascular test. And that subject
who scored well might perform disastrously over the 1.5 mile run.
This is because blood pressure is a health related test designed to provide us with an
insight into our physiology not physicality.
Below I have separated health related and fitness related tests. Each one is
accompanied with a brief description and, where applicable, normative data.

15. 5 HEALTH RELATED TESTS
 1: Blood pressure is a term used to describe the strength with which your blood
pushes on the sides of your arteries as the heart contracts. High blood
pressure (hypertension) is a physiological state where unnecessary strain is put
on your arteries and other organs. Hypertension is an indicator of the
increased risk of severe health problems: heart attack and stroke. A blood
pressure test measures blood pressure thus informing you if you are in a
hypertensive state.
 2: The BMI is a value derived from a person’s height and weight. Though the
test is generic in scope it is easy to perform and provides an untrained
individual with an insight into how they measure up against the National
Institute of Health’s weight categorisation system.

16.  3: The bioelectrical impedance analysis
is a commonly used method of
estimating a person’s body
composition, in particular their fat and
muscle mass ratios. The machine
by emitting a weak electrical current
which passes through the body. The
voltage of the current is measured and
used to calculate body composition.
 4: Girth measurements are used as body
composition indictors. The readings can either
be compared against normative data or used
to as a means of measuring weight loss (or
gain) during health and exercise programmes.
Though considered intrusive the girt
measurement test is easy to conduct and it
provides instant and reliable feedback. Also the
equipment need is both inexpensive and easy
to procure.
 5: Resting heart rate measures the number of contractions that a heart beats in one minute.
The rate varies from person to person but a high resting heart rate is typically associated
with poor cardiovascular performance. A heart rate monitor provides instant feedback with
regards to the number of contractions the heart performs per minute.

17. FITNESS TESTS
Now that we have considered the protocol and procedure
to be implemented prior to conducting a fitness test, and
reviewed a range of health related measures, the rest of
the presentation will focus on:
 Cardiovascular fitness tests
 Muscular endurance fitness tests
 Strength tests
 Other tests
Pre-test preparations
Prior to conducting a test, and
assuming you have followed VRR as
best as you possibly can do, you
must consider warming-up. A
warm-up is of paramount
importance irrespective of whether
you are taking part in an exercise
session or pitting yourself against a
test.
Warming up not only improves our
physical performance but it also
reduces our chances of injury.

18. CARDIOVASCULAR TESTING
Cardiovascular fitness is an
expression of the volume of
blood the heart and blood
vessels can pump around the
body every minute. That
volume - or quantity - is called
the cardiac output. And the
greater the cardiac output the
more oxygenated blood is
circulated around the body -
thus feeding working muscles
with a greater supply of energy.

19. 2000 ERGO ROW
 The 2k ergo row is the be all and end all of fitness tests. I say this because rowing
recruits the two major muscle groups – legs and back – including most all other
muscles in-between. Consequently, to keep so many muscles fuelled, the heart and
lungs are required to work overtime.
 What constitutes as a respectable 2k time? An Olympic rower will comfortably go
sub-six minutes (1:30/500) – the world record stands at 5:35 which is an average of
1:23.5/500 (utterly insane).
 However, we must bear in mind that, like boxing, rowers are divided into weight
categories. Heavyweights will pull the big sub-sixes whereas elite rowers from lighter
weight categories aim for under 6:30. Really, for non-elite rowers, a time under or
around 8 minutes is worthy of recognition.
 As with any test there are multiple strategic methods of approach. Having tried
numerous methods over the years, in my bid to go sub 6:30, I have found the four
phase method to be the most effective.

20. FOUR PHASE METHOD
The 2k distance is split into 4 X 500m blocks. We initiate the first 500 with 5
huge pulls bringing the pace at least 15 seconds below the target.
After those 5 big pulls we gradually ‘dial in’ to (or very near to) our target
pace. By the time we are on pace the first phase will have concluded.
Between phases 2 and 3 we strive to maintain a consistent pace at or close
target. As we exit the 3 phase we will be entering the final 500m.
Over the final 500 – which can be further broken down into 2 X 250m – we
aim to hold pace until that moment when we initiate the sprint.

21. OTHER ROWING TESTS
The following tests range from intermediate to full marathon distance. Rows
of these lengths are approached quite differently to the 2k erg. The pace
must remain consistent and comfortably within the aerobic threshold (link).
Next to each of the four distances I have included current best times.
 5000m (14:56)
 10,000m (31min 05)
 21,090 (half marathon) (1hr 07min)
 44,195 (full marathon) (2hrs 21min)

22. MUSCULAR ENDURANCE

23. CHARACTERISTICS OF MUSCULAR ENDURANCE
It is not uncommon for people to confuse muscular endurance with strength. This
is not surprising when we take into consideration that one trainer could perform
an exercise with ease whereas another might struggle to perform the same
exercise for a single rep.
A trainer who is said to have good muscular endurance is one who can exert force
against a resistance for extended periods of time. In a single exposure (or set) he
or she performs multiple repetitions of an exercise – such as press-ups or pull-ups
– without rest or pause.
Thus what could be a muscular endurance exercise for one person is a strength
exercise for another. However, to avoid confusion, I have identified a number of
characteristics that are synonymous with muscular endurance training .

24. A MUSCULAR ENDURANCE MOVEMENT EXHIBIT
THE FOLLOWING CHARACTERISTICS
 High repetitions that exceed 12
 The resistance is light – either a percentage of body weight or 1rep max
 The period of time the exercise spans should range from 30 seconds to
1 minute (but could easily exceed this upper limit)
 The repetitions are performed in a smooth unbroken continuous
movement with no noticeable breaks or pauses

25. PRESS-UPS IN 2 MINUTES
The 2 minute press-up test is used throughout the British military to assess a
recruit’s muscular endurance. In one long line recruits will be ordered to adopt
the press-up position whilst a partner lies on the floor at their front, arm
stretched out and hand clenched into a fist directly under their chest.
On command of the Physical Training Instructor (PTI) the recruit will be given the
order to perform as many press-ups as possible in 120 seconds. The partner,
who looks away, only counts a repetition when they feel the chest of the recruit
performing the press-ups make contact with their fist.
Though this method is not in the least scientific and transgresses VRR, it does
provide PTIs with an insight into a recruit’s muscular endurance capacity.
Furthermore, it is an indicator of prior practice – if a recruit can only perform,
say, 10 repetitions, then they obviously haven’t adequately prepared for the
rigours of military basic training – and establishes a physical start point from
which to chart progression.

26. If you decide to use the 2 minute press-up test as means of measuring muscular
endurance, there are a number of points you ought to take into consideration.
1: Solicit the services of a second party to monitor a) the quality of your repetitions and b) the number of repetitions performed. (Prior to starting the
the test it is best to first agree on what constitutes as a quality repetition – and ensure that you can use the same person come retest.)
2: For pacing purposes ask the second party to inform you when every 30 seconds elapses.
3: Prior to conducting the test decide your plan of approach. If you rarely perform press-ups I advise sticking to reps of 2 or 5. This will prevent you
from filling with lactate early on.
4: Hand positioning: the hands should be positioned in line with the chest and slightly wider than shoulder width.
5: Position a soft object of about 4” in height directly under your chest. For a repetition to constitute as such you must make contact with the object. It
It goes without saying that the same object should be used when you retest.

27. Really for those who are using this test as
means of measuring muscular endurance,
and not for military pre-selection
training, emphasis ought to be placed on
the improvement made from the initial
test to the retest. If you only managed to
score 5 reps in two minutes during the
initial test, but advance that by 10 or
more two weeks later, physical
development has been made – which is
not only motivational but informative.
To achieve a good score on the 2 minute press-up test you should aim to exceed 50 full repetitions. The elite
military units – Royal Marines and Parachute Regiment – require that the prospective recruit achieve 55 or
more.

28. STRENGTH

29. STRENGTH DEFINED
Strength is defined as ‘the maximum force that can be developed during
muscular contraction’ (Watson 1995). We say someone is strong if they can lift
a heavy weight or perform physical feats that few could – such as a gymnast
holding the crucifix or powerlifter heaving half a car above their head.
However, a real show of strength is not necessarily indicated by how much
weight can be moved during a single contraction. A better means of
measuring strength is how much of one’s body mass can be moved in a single
contraction.
If a strength athlete who weighs 100kg can squat 200kg are they as strong as
an athlete who weighs 60kg but can squat 140kg? Yes the first athlete can lift
more weight but expressed as a percentage of their body mass they are in fact
lifting less.

30. 1 REP MAX STRENGTH TEST
 The 1RM is the go-to test for ascertaining strength. After selecting a compound exercise –
squat, deadlift, bent-over row, bench press – the trainer will begin the process of
establishing their 1RM by using lighter lifts as stepping stones to their maximal poundage.
 To conduct this test, then, you would firstly decide which compound exercise you wish to
establish your 1RM on. Prior to initiating the series of lighter lifts it is ideal to have a
perceived 1RM so that you can work up to it.
 If you have never done this test before and you are clueless as to what your 1RM is, select
a weight with which you can perform 5 repetitions. From this weight proceed to establish
your 1RM. Remember: you are only performing 1 repetition with each lift.
 Below I have outlined a number of points that you should be taken into consideration prior
to attempting this test:

31. Ensure to have a second to support and spot you through the lift. Depending on the compound exercise you choose, the 1RM
can be dangerous to do on your own (this is especially so with the bench press and squat).
Make sure that you are thoroughly warmed up prior to attempting the test.
Take long rest periods between lifts (3 to 5 minutes).
If possible perform the test away from other gym users – for the reasons: a) you do not want to be disturbed or distracted; b) you
do not want someone knocking into you; c) if for any reason the weight must be ditched you do not want to ditch it on that
unsuspecting person to your left performing a set of sit-ups.
Increase the weight incrementally – 5kg/2.5kg/1¼kg.
Leave your ego at the gym door!

32. OTHERTESTS  12 minute Cooper run (cardiovascular): the subject aims to cover the greatest possible
distance in 12 minutes. Typically the Cooper run is conducted on a track or flat open space
such as sports field. However, it can be performed on a treadmill.
 Vertical jump test (anaerobic power): the subject attempts to propel themselves as high off the
floor as possible in a single explosive movement.
 30-second Wingate test (anaerobic power): over a 30 second exposure the subject attempts
to exert as much force against an ergometer as possible. Think Chris Hoy during a sprint (who
apparently could exert over 2500 watts – utterly colossal).
 Maximum oxygen uptake: aims to determine the maximum oxygen uptake of the subject
whilst he or she engages in a cardiovascular exercise – usually running on a treadmill at
incline.
 Heart Rate (HR)Max test: the aim of this test is to establish the subject’s maximum heart rate. It
is helpful to know our HRMax because only then are we able to calculate the upper limits of
our aerobic threshold and, if we plan on adopting a more scientific approach to our training, it
allows us to create a rate of self-perceived exertion (RPE) scale that isn’t judged solely off
subjective interpretation. To carry out this test begin exercising – running, cycling, rowing – at
a medium to high intensity and over a 4 to 10 minute time period gradually increase the
intensity until you cannot carry on. It is at this point when you should record your heart rate
(Shepherd 2006).

33. TO CONCLUDE
In this article I’ve attempted to bring your attention to the importance of adopting fitness testing as
part of your training diet. This practice ought to be habituated so that we develop an appetite for
testing – we shouldn’t test once every blue moon but be pursuing one test after another. It’s only
when we’ve cultivated this mind-set that we will begin to reap the many fitness rewards testing can
bring.
Additionally, so as to help you improve the accuracy of your test results, a testing procedure based
around validity, reliability and replicability (VRR) has been produced. Remember: the results obtained
from a poorly conducted test can mislead us into believing that we are more physically capable than
we actually are (think about that acquaintance of mine who is under the delusion that he can row a
sub 5 minute 2000m ergo row).
And finally, after separating the two different types of testing – health and physicality – I have
included a number of fitness tests that you can have a go at. My ultimate aim of this article was, not
so much to provide you with the means of testing – for there are plenty of books out there that do a
much better job than I ever could – my aim was to kindle the courage and confidence to have a go.

34. References
McArdle, W. D., Katch, F. I., Katch, V. L (2001) Exercise Physiology Fifth Edition. Lippincott,
Williams & Wilkins
Shepherd. J (2006) Sports Training: The Complete Guide. A & C Black. London.
Watson A. W. S (1995) Physical Fitness & Athletic Performance. Longman. England.