List of Fitness Tests

List of ways to test your fitness

Continuous Pushups

Sit Rise Test

Sit and Reach

One Leg Stand

Reaction Time

Waist-to-Height Ratio

Grip Strength

12 Minute Cooper test https://nrpt.co.uk/training/tests/running/cooper.htm

Cardiovascular & Endurance Tests

• VO2 Max Test (Gold standard for cardiorespiratory fitness)
  • Metric: ml/kg/min of oxygen consumption
  • Higher scores correlate with lower mortality risk
• 6-Minute Walk Test
  • Metric: Distance covered in 6 minutes
  • Predicts functional decline and mortality in older adults
• Stair Climb Test
  • Metric: Time to climb 4 flights of stairs
  • Under 1 minute indicates good cardiac health

Strength & Power Tests

• Continuous Pushups
  • Metric: Number of proper form pushups
  • Strong indicator of overall muscular endurance
• Grip Strength
  • Metric: Force in kilograms using dynamometer
  • Powerful predictor of mortality and disability
• 30-Second Chair Stand
  • Metric: Number of stands from sitting position
  • Assesses lower body strength and endurance
• Dead Hang Test
  • Metric: Time hanging from pull-up bar
  • Indicates upper body strength and shoulder health

Balance & Coordination Tests

• One Leg Stand (Eyes Open and Closed)
  • Metric: Time maintaining balance
  • Less than 20 seconds indicates fall risk
• Tandem Walk Test
  • Metric: Walking heel-to-toe in straight line
  • Assesses dynamic balance and coordination
• Functional Reach Test
  • Metric: Distance reached forward while standing
  • Predictor of fall risk

Flexibility & Mobility Tests

• Sit and Reach
  • Metric: Distance reached past toes
  • Indicates hamstring and lower back flexibility
• Shoulder Mobility Test
  • Metric: Ability to touch hands behind back
  • Assesses upper body mobility
• Thomas Test
  • Metric: Hip flexor flexibility
  • Important for posture and back health

Functional Movement Tests

• Sit Rise Test (SRT)
  • Metric: Ability to sit and rise from floor using minimal support
  • Each point lost correlates with mortality risk
• Timed Up and Go (TUG)
  • Metric: Time to stand, walk 3m, return and sit
  • Predicts fall risk and functional decline
• Five Times Sit-to-Stand
  • Metric: Time to complete 5 chair stands
  • Assesses lower body strength and power

Body Composition Metrics

• Waist-to-Height Ratio
  • Metric: Waist circumference divided by height
  • Should be less than 0.5 for optimal health
• Body Fat Percentage
  • Metric: Percentage of body mass that is fat
  • Important indicator of metabolic health
• Muscle Mass Index
  • Metric: Muscle mass relative to height
  • Low scores indicate sarcopenia risk

Cognitive-Physical Tests

• Reaction Time Test
  • Metric: Time to respond to visual/auditory stimulus
  • Indicates neurological health
• Dual-Task Walking Test
  • Metric: Ability to walk while performing cognitive task
  • Predicts cognitive decline and fall risk

Recovery Tests

• Heart Rate Recovery
  • Metric: Heart rate decrease 1 minute post-exercise
  • Drop of 12+ beats indicates good fitness
• Heart Rate Variability (HRV)
  • Metric: Variation in time between heartbeats
  • Higher variability indicates better health

Performance Standards

Excellent scores by age group and gender should be provided for each test. Regular retesting (every 3-6 months) is recommended to track progress and identify areas needing attention.

Test Protocol Guidelines

1. Perform tests in the morning when fresh
2. Maintain consistent testing conditions
3. Record detailed metrics for tracking
4. Use standardized equipment when possible
5. Have a spotter present for safety when needed