FITNESS TESTS AND MEASURES

TEST FOR AEROBIC CAPACITY

TREADMILL TEST

It is also known as the "exercise stress test". This test is used to determine how well the heart responds during times when it’s working its hardest. During the test, the individual is asked to exercise on a treadmill while hooked up to an electrocardiogram (EKG) machine which allows the medical personnel to monitor one's heart rate.

The treadmill is an appropriate mode to assess the VO2 max of most patients/clients because it can be programmed for walking, jogging, or running speeds. The advantage of this test is that one can obtain a patient's maximum heart rate without relying upon one's age-predicted MHR when prescribing training HR range. However, the downside of this test is the cost of the equipment. 

The Balke Treadmill Exercise Test

It was developed as a clinical test to determine peak VO2 in cardiac patients, though it can also be used to estimate cardiovascular fitness in athletes. The test is administered in one- to three-minute stages until the desired HR is achieved or symptoms limit test completion. Since speed is held constant while the grade varies, this test is more appropriate for deconditioned individuals, the elderly, and those with a history of cardiovascular disease.

VO2 max refers to the maximum amount of oxygen one can utilize during exercise. It's commonly used to test the aerobic endurance or cardiovascular fitness of athletes before and at the end of a training cycle. Moreover, it is measured in milliliters of oxygen consumed in one minute, per kilogram of body weight (mL/kg/min). 

Equipments Needed: 

• Treadmill
• Stopwatch 

Steps:

1. The athlete walks on a treadmill to exhaustion, at a constant walking speed while gradient/slope is increased every 3 minutes. 

• For men the treadmill speed is set at 3.3 mph, with the gradient starting at 0%. After 1 minute it is raised to 2%, then 1% each minute thereafter.
• For women the treadmill speed is set at 3.0 mph, with the gradient starting at 0%, and increased by 2.5% every three minutes.

2. The assistant starts the stopwatch at the beginning of the test and stops it when the subject is unable to continue. 

Formula for VO2 max: 

• For men: VO2max = 1.444 (T) + 14.99 [Pollock et al., 1976) 

• For women: VO2max = 1.38 (T) + 5.22 [Pollock et al., 1982)

My VO2 max: 1.38 (21 minutes) + 5.22 = 34.42 (Good for Women aged 20-29 y/o)

This is I doing a treadmill test using the Balke Protocol. I started at 3.0 mph with 0% grade. After 21 minutes, I stopped  the treadmill since I already felt exhaustion at 20% grade with 3.0 mph. My pretest HR was 80 bpm and I ended the test with 170 bpm which is as well normal for my age.

TEST FOR MUSCULAR FITNESS

THE PLANK FITNESS TEST
It is also known as the "Prone Bridge Test" and is a simple fitness test of core muscle strength, and can also be used as a fitness exercise for improving core strength. The aim of this test is to hold an elevated plank position for an long as possible. It aims to measure the control and endurance of the back/core stabilizing muscles.

Equipments:

• Flat and Clean Surface
• Stopwatch

This is I doing the Plank Fitness Test. I could hold this position for only 1 minute which rates it as below average - average.

How:

• Start with the upper body supported off the ground by the elbows and forearms, and the legs straight with the weight taken by the toes.
• The hip is lifted off the floor creating a straight line from head to toe. As soon as the subject is in the correct position, the stopwatch is started. 
• The head should be facing towards the ground and not looking forwards. 
• The test is over when the subject is unable to hold the back straight and the hip is lowered.

TEST FOR FLEXIBILITY

STRAIGHT LEG RAISE TEST

It is a hamstring muscle flexibility test. While the subject is lying on their back, the straight leg is raised as far as possible, and the angle of the leg from the horizontal is measured. It aims to assess the range of hip flexion of each leg with the knee fully extended. 

Equipments:

• Goniometer
• Flat surface

How:

• The subject lies supine on a flat surface. 
• The tester moving the leg places one hand on the front of the leg slightly below the knee, and the other hand at the heel. 
• The leg is forced into full extension prior to lifting the leg and kept in full extension (without the pelvis lifting off the surface) throughout the movement. 
• The straight leg is raised as far as possible. At the point of maximum stretch, measure the angle of displacement of the leg from the horizontal. 
• The fulcrum of the goniometer is held over the greater trochanter of the leg being tested, while the moving arm is aligned with the midline of the femur, using the lateral epicondyle as a reference point. 

This is I doing a Straight Leg Raise Test with the assistance of my brother who's fixating the goniometer and my leg.  My hip flexion measured 120 degrees which is also the normal range of motion for the said movement.

Disclaimer: The gifs that are used in this blog are from the internet and are credited to their rightful owners. The photos, however, are taken by the author herself. 

UWEEK Participation:

1) Basketball Women
2) Contemporary Dance
3) Photo Exhibit
4) 1 Parlor Game