APPOINTMENT NO. 1 - Fitness Testing.
The testing procedure lasts approximately 35 minutes. You should wear regular exercise
clothing (no tights or leotards). You should not eat for two hours before testing. Avoid
caffeinated coffee, tea, sodas and smoking cigarettes for four hours prior to testing,
since any of these will elevate your heart rate and can affect the results of some tests.
Women should wear shorts or sweatpants and not leotards or tights at this
appointment. Information on the Fitness tests is given below.
Aerobic Capacity - This is considered to be one of the most important measures
of physical fitness and will be tested with Astrand’s Sub-Maximal Bicycle Ergometer
Test. You will ride a stationary bicycle, working against a workload that is increased
every three minutes for a total of about nine minutes. Your heart rate will be monitored
for its response to different workloads which will be used to estimate your aerobic
capacity.
Flexibility - This component is tested with the Wells and Dylan Sit and Reach
Test. For this test you sit on the floor and reach slowly forward toward your toes. A
measuring stick is used to score the test. Flexibility is important for a healthy lower
back and for comfort and ease of movement.
Body Composition - The Zuiti and Golding Body Composition Test is used here to
estimate the percentage of your body weight that is fat, as opposed to lean weight. This
score is more meaningful than traditional height and weight tables in helping determine if
a person is overweight and for establishing weight goals. For women the test involves
measuring a pinch of skin with a caliper on the lower abdomen, just inside of the hip
bone, and another on the back of the arm. Men are measured at the chest, and then other
instruments are used to measure the wrist and waist.
Muscular Strength - Strength is tested on two weight machines (leg press and
bench press) by having you warm-up and gradually increase weight until the heaviest weight
you can lift on each machine is found. The highest weight lifted for one repetition on
each machine in relation to your body weight determines your strength score.
Muscular Endurance - Here you are tested to see how many sit-ups you can do in
one minute. This is the measure of muscular endurance. Muscular endurance in the abdominal
muscles is important for maintaining a healthy back.
APPOINTMENT NO. 2 - At this appointment you will be given a summary of your test
results. You will also receive a full explanation of your individual exercise program with
a written copy for your use. If weight training is part of your program, you will be taken
through a workout with instruction in the weight room. Please dress for exercise!
