Physical fitness testing in fitness. What physical shape are you in?
Natalia Govorova
Reading time: 4 minutes
A A
The term " sports training“involves the competent use of all knowledge, conditions and methods for a targeted impact on the development of an athlete. Tests are non-specific exercises with a numerical result obtained during measurements. They are needed to understand your current health status and determine your readiness for physical activity. So, we determine the level of sports training.
Endurance test (squats)
Place your feet wider than your shoulders and, straightening your back, take a breath and sit down. We rise up as we exhale. Without stopping or resting, we do as many squats as we can. Next, write down the result and check it with the table:
- Less than 17 times is the lowest level.
- 28-35 times – average level.
- More than 41 times – high level.
Shoulder girdle muscle endurance/strength test
Men do push-ups from their toes, beautiful ladies from their knees. Important point– the abs must be kept tense, the shoulder blades and lower back must not sink, the body must be kept in a level position (the hips and the body must be in line). When doing push-ups, lower yourself so that your head is 5 cm from the floor. We calculate the results:
- Less than 5 push-ups is a weak level.
- 14-23 push-ups – average level.
- More than 23 push-ups is a high level.
Ruffier index
Determining the cardiac response vascular system. We measure our pulse for 15 seconds (1P). Next, we squat 30 times for 45 seconds (medium pace). Having finished the exercises, we immediately begin measuring the pulse - first in 15 seconds (2P) and, after 45 seconds, again in 15 seconds (3P).
The Ruffier index itself is determined by the following formula:
IR = (4*(1P+2P+3P)-200)-200/10.
We calculate the result:
- Index less than 0 – excellent.
- 0-3 – above average.
- 3-6 – satisfactory.
- 6-10 – below average.
- Above 10 – unsatisfactory.
In short, a result is considered excellent when the sum of heart beats is less than 50 for all three 15-second intervals.
Response of the autonomic nervous system to physical activity - orthostatic test
The test is carried out as follows:
In the morning (before exercise) or after 15 minutes (before eating), spent in a calm state and in a horizontal position, we measure the pulse in a horizontal position. We count the pulse for 1 minute. Then we get up and rest in vertical position. Again, count the pulse for 1 minute in a vertical position. The difference in the obtained values indicates the reaction of the heart to physical activity subject to a change in body position, thanks to which one can judge the fitness of the body and the “working” state of regulatory mechanisms.
Results:
- A difference of 0-10 strokes is a good result.
- A difference of 13-18 beats is an indicator of a healthy, untrained person. Rating: satisfactory.
- A difference of 18-25 strokes is unsatisfactory. Lack of physical fitness.
- Above 25 beats is a sign of overwork or some illness.
If the average difference in shocks is 8-10 for you, then the body is able to recover quickly. With an increased difference, for example, up to 20 beats, it’s worth thinking about where you are overloading the body.
Assessing the body's energy potential - Robinson index
This value demonstrates the systolic activity of the main organ - the heart. The higher this indicator is at the height of the load, the higher the functional abilities of the heart muscles. Using the Robinson index, we can (of course, indirectly) talk about myocardial oxygen consumption.
How is the test performed?
We rest for 5 minutes and determine our pulse for 1 minute in a vertical position (X1). Next, you should measure the pressure: the upper systolic value must be remembered (X2).
The Robinson index (the desired value) looks like the following formula:
IR = X1*X2/100.
We evaluate the results:
- IR equal to 69 and below - “excellent”. The working reserves of the cardiovascular system are in excellent shape.
- IR is 70-84 – good. The working reserves of the heart are normal.
- IR is 85-94 – average result. Indicates a probable insufficiency of the reserve capacity of the heart.
- IR is 95-110 – the rating is “bad”. The result indicates disturbances in the functioning of the heart.
- RI above 111 is very bad. The regulation of the heart is disrupted.
The main task in the process of physical education is to ensure the optimal development of physical qualities inherent in a person.
Level up physical fitness- a very important task solved in the process of physical education of schoolchildren.
The health of the child largely depends on the effectiveness of solving this problem. influences success in various types activities.
General preparedness implies the diversified development of physical qualities, functional capabilities of organs and body systems. .
Physical training of adolescents is currently the responsibility of schools. For most schoolchildren, lessons physical culture are not only the main and for many the only form of their physical education.
To determine the level of development of physical qualities of athletes, special tests are used. From the available literature, we concluded: methods for determining the physical data of schoolchildren studying in grades 10-11 are described in different sources, which makes it difficult to carry out.
We made an attempt to combine methods for determining general and special physical training in urban conditions high school №1.
Run 60 meters. Starting from position low start in order to develop maximum speed in a short period. To get off the start quickly, starting blocks are used. They provide solid support for pushing off. Two attempts are given best result counts. The result is recorded with a stopwatch, accurate to 0.1 seconds. .
Cooper test. The 12-minute running test evaluates the body's physical fitness based on the distance a person can cover by running (or walking) in 12 minutes. The famous American physiologist K. Cooper developed standards that determine the state of the cardiovascular system (endurance); they are simple and convenient, and have been tested by many people of different ages and physical fitness. We used a table that assesses the level of preparedness.
Table 3
Assessment of physical fitness using the Cooper 12-minute running test
Using the table below, you can determine the degree of fitness of any person who has covered a certain distance in 12 minutes of running. The test is carried out at school sports ground, the lap is 400m, the number of laps completed by the participant in 12 minutes of running is recorded.
To determine the level of development of speed endurance, we used a 1000m run on earthen soil. Students ran two and a half laps, each lap 400 m. Girls in one race, for boys there were two races. The athlete’s breathing rhythm must be completely consistent with the frequency of steps - this allows one to maintain even breathing throughout the entire distance and eliminate the lack of oxygen in the last laps, when it is necessary to make the finishing spurt. The results were recorded with an electronic stopwatch with an accuracy of 0.1 seconds; after the finish, the judges’ data were averaged by two judges and the resulting result was entered into the protocol.
All remaining tests on general physical fitness were carried out in gym Secondary school No. 1 of the city of Rudny.
Dynamometry of the hand - determination of the flexion strength of the hand was carried out with a manual dynamometer (calibrated for 90 kg). The dynamometer is taken in the hand with the dial facing inward. The arm is extended to the side at shoulder level and the dynamometer is squeezed as much as possible. You cannot make sudden movements, move from your place, bend or lower your arm. Perform 2-3 attempts, first with the left, then right hand. Dynamometers must be calibrated before testing. The average strength of the right hand in men is 35-55 kg, in women - 28-33 kg, the average strength of the left hand is usually 5-10 kg less. Any indicator of strength is closely related to body weight. Therefore, when assessing the results of dynamometry, it is important to take into account both the basic absolute force and the relative one. It is expressed as a percentage. To do this, the strength of the right arm is multiplied by 100 and divided by the body weight. Average relative strength indicators for men are 65-70% of body weight, for women - 45-55%. The result is recorded at maximum compression of the dynamometer, one attempt is given. Two measurements are taken - alternately with the left and right hands, the data obtained is entered into the protocol.
Angle in emphasis: performed on uneven bars. One attempt is given. The subject fixes the emphasis at an angle, while the arms and legs are absolutely straightened, the legs are parallel to the bars, while in the emphasis the student raises his legs until they are 90 degrees with the body. Basically, the angle is maintained by the thigh muscles and the abs. The angle is held as long as possible, the exercise is performed for a while. The correctness of execution is monitored visually, the time is recorded with a stopwatch with an accuracy of 0.1 seconds.
Standing long jump. Initial position before the jump - "swimmer's start" legs are bent. You cannot lift your feet off the floor before jumping. Push off with both feet while simultaneously swinging your arms forward. In flight, the legs bend at the knees and move forward. At the moment of landing, the student squats and extends his arms to the sides, ensuring himself a stable position and a soft landing. The measurement is taken from the point where any part of the body touches the ground. Three attempts are made in a row. The best result is recorded in centimeters.
Flexibility test. This test is designed to measure the active flexibility of the spine and hip joints. Determination of the amount of forward tilt of the torso is carried out from a position standing on gymnastic bench, to which is attached a measuring tape marked in centimeters. The ruler scale is graduated in such a way that “zero” corresponds to the plane of the bench, centimeters with the “-” sign go above the bench plane, and with the “+” sign - below. Feet shoulder-width apart, without bending your legs knee joints, the student must lean forward as much as possible, touching the ruler with the outstretched fingers of both hands. The estimate in centimeters is made visually. Three attempts are given, the best result is recorded.
Hanging pull-ups (boys). The hang is performed on the bar, hands shoulder-width apart, with an underhand grip. The subject bends and straightens his arms while hanging on bent arms. It is necessary to fix the position at the top point and return to the starting position. Perform to the level of the chin above the crossbar; any movements of the body or legs are prohibited. The indicators are recorded visually, the exercise is performed once.
Raising the body from a lying position (girls). The legs are bent at the knee joints at an angle of 90 degrees, the feet are secured, the hands are performed behind the head until a sitting position, then it is necessary to return to the starting position until the shoulder blades touch the surface of the gymnastic mat. The exercise is performed for 1 minute, you need to lift your torso as many times as possible.
If you can bench press 120kg, you are probably very strong. However, there are no guarantees that you will be able, for example, to push a stalled car up a mountain if necessary. Because pushing a Zhiguli requires different muscles than pushing a barbell. And during training, we all have a tendency to pump up those muscles that already work best for us and neglect those that are poorly developed. Often we don’t even know our own weak points. This test will help determine your overall fitness level and find gaps in your muscle shield. And you can eliminate the shortcomings with the same exercises that are given in the test.
Test yourself every month and plan your workouts to develop weak muscles.
Determines the strength and endurance of the upper back and shoulder muscles.
Lie down on the floor under the bar on a small mat. Grab the bar with an overhand grip and, keeping your back straight, pull yourself up. Record the time that you can hold out in this position.
- 1-20 seconds – bad
- 21-40 seconds – average
- 41-60 seconds – good
- More than 60 seconds – excellent
How to improve your performance:
Do pull-ups this way regularly, doing 3-4 sets. Perform as many pull-ups as possible during each approach. This exercise should be alternated with the bench press.
Determines endurance to dynamic loads.
Walk quickly on and off the step for 3 minutes. Count your pulse for 10 seconds. Multiply the resulting number by 6.
Age 20-30 years:
- More than 160 - bad
- Within 152-159 - average
- Less than 151 - excellent
Age 30-40 years:
- More than 152 - bad
- Within 144-151 - average
- Less than 143 - excellent
Age 40-50 years:
- More than 144 - bad
- Within 136-143 - average
- Less than 135 - excellent
Age over 50 years:
- More than 136 - bad
- Within 126-135 - average
- Less than 125 - excellent
How to improve your performance:
Three times a week, for half an hour, engage in a dynamic sport (basketball, tennis, football) in the fresh air. Then increase the training time to 40 minutes. Your heart will gradually get used to the stress.
Determines the strength of the triceps and chest muscles.
Take the “lying down” position. Within 3 seconds, lower yourself until your chest touches the floor. Hold this position for 2 seconds and then quickly return to the starting position. How many of these slow push-ups can you do?
Fitness level:
- 1-10 – bad
- 11-20 – average
- 21-30 – good
- More than 30 – excellent
How to improve your performance:
Do this exercise three times a week, gradually increasing the number of push-ups until you can do 30 push-ups in a row.
Determines the strength of the abdominal muscles (abs).
Lie on the floor with your arms at your sides. Raise your legs straight up. Keeping your straightened legs together, begin to slowly lower them, without lifting your back from the floor. If your back does come off the floor, pay attention to the angle that this moment your legs form with the floor.
Fitness level:
- 90-60 degrees – bad
- Less than 45 degrees – good
- 0 – excellent
How to improve your performance:
Do this exercise three times a week for three sets until you can lower your legs all the way to the floor without lifting your back.
Don't do this exercise if you have lower back pain!
“TESTING METHODOLOGY AND ASSESSMENT OF STUDENTS’ PHYSICAL FITNESS”
Vinogradov Viktor Vyacheslavovich, Medical College No. 8, head of physical education, Moscow
Monitoring is carried out not only to identify the level of preparedness of students, but also to determine the dynamics of their physical fitness over a certain period of time.
Explanatory note
Test protocol
Test classification
References
Explanatory note
In accordance with the order of the Ministry of Education Russian Federation, Ministry of Health of the Russian Federation, Russian Academy of Education dated July 16, 2002 No. 2715, the discipline “Physical Culture” should be presented in state educational standards and basic curriculum as the most important component educational process. To the leading directions in the work of educational teams educational institutions in “Physical Culture” include;
Creating an environment conducive to skills development healthy image life,
Preserving and strengthening the physical and mental health of students through physical education,
Ensuring close interaction between the educational and extracurricular process of physical education to master the values of physical culture,
Objectification of assessment of the level of physical development and physical readiness for future professional activities,
Prevention of antisocial behavior in students through physical education and sports.
Monitoring of students' physical fitness is carried out with the aim of increasing the effectiveness of physical training and improving the health of students, I also in pursuance of the Moscow Government Decree of November 30, 1999 and the implementation of the "Capital Education - 3" program (Moscow Government Decree of November 20, 2001) and the implementation of the State program all-Russian monitoring.
To this end:
Monitoring is carried out at the beginning school year and at the end of each semester in all study groups with students of the main medical group,
Monitoring is carried out not only to identify the level of preparedness of students, but also to determine the dynamics of their physical fitness over a certain period of time,
The monitoring results form the basis for the certification of students according to the level of the average total grade in points at the end of each semester (each course has its own average score),
The data obtained as a result of monitoring forms the basis of the analytical report and forms a decision-making strategy on the effectiveness of physical education classes.
Average test results score
Note: in the testing table below, changes in the selection of tests are possible depending on the testing conditions.
Test protocol for general physical fitness
Group No. __________
Lying push-ups number of times | Jumping rope, number of times in 1 minute. | Hanging pull-ups, number of times. | Long jump s/m, cm | Throw medicine ball from behind the head sitting on the floor see (girl 1.5 kg. youth 2.0 kg.) | Bend forward from the main stance, standing at a height of cm, | Raising and lowering the body from a supine position, hands behind the head, number of times in 30 seconds. | Squat on two legs for 2 minutes. | Number of points | ||
Physical education teacher: ___________________________________
Test classification
Assessment of the level of development of physical qualities and motor abilities carried out based on the results of testing based on a set of various exercises. The standard testing program for all sports includes:
- endurance tests;
1000 meters run,
3000 meters run,
continuous running for 5 minutes
- speed tests;
running 30 meters from the start,
shuttle run 3x10 meters,
10-second run in place at maximum frequency,
100 meter run in motion,
jumping rope in 1 minute
- strength tests ;
standing long jump,
standing jump,
jumping with bonuses,
pull-up from hanging on hands,
lifting the body into a squat position in 30 seconds,
flexion and extension of the arms while lying down,
throwing a medicine ball from a sitting position on the floor,
squats in 2 minutes
- flexibility tests ;
twist with a stick,
standing forward bend,
sitting forward bend
When testing, you should pay attention Special attention to comply with the requirements of the instructions and create uniform conditions for performing the exercise for all college students. Testing is carried out at the end of each semester and serves as a form of ongoing monitoring of the physical condition of students. The test results are recorded in a protocol, which is stored at the department " Physical education» college.
1.Test " Seated Forward Bend"(to measure active flexibility of the spine, hip joints and muscle elasticity).
The subject, without shoes, sits on the floor with his legs apart, the distance between the heels is 20 cm, feet vertical, arms forward, palms down. The methodologist presses his knees to the floor. Three slow preliminary bends are performed. At the same time, the palms slide forward along the ruler lying along the subject’s legs between the feet, the zero mark is at the level of the heels. The fourth slope is the main one - the subject must stay in it for at least 20 seconds.
The best result is counted according to the fingertips with an accuracy of 1 cm. This figure is recorded with a (+) sign if the participant touched the number beyond the line on which his heels are located or with a minus sign (-) if his fingers did not reach the heel line. To make the test faster, two cubes (supports) are used to support the feet and keep the legs straight without assistance. A cube is placed between the participant’s legs, which he, during the fourth, main bend, tries to push forward with his fingers towards the heels to the maximum possible distance. The participant is given 2 attempts.
above average | below the average | |||||
2.Test " Twisting hands with a stick(cm.)"
Markings are marked on the stick with an accuracy of 1 cm /or a measuring tape is glued on. From a standing position, hands below, grip the stick from above. Raise your straight arms up and move the stick back behind your back. Without bending your arms elbow joints, return the stick to its original position. Determine the distance between the internal grip points.
Fitness level | ||||||
above average | below the average | |||||
35 and less | 66 and more |
|||||
35 and less | 66 and more |
|||||
35 and less | 66 and more |
|||||
25 or less | 56 and more |
|||||
25 or less | 56 and more |
|||||
25 or less | 56 and more |
3. Test " Bend forward from a standing position on a gymnastic bench", legs together, straightened.
The depth of the tilt is measured by the distance between the tips of the fingers and the upper surface of the bench using 2 rulers fixed vertically to the bench so that the zero marks coincide with the upper edge of the bench. One ruler faces up, the other faces down. If the test subject's fingertips are below the top edge of the bench, the result is recorded with a plus sign, if higher - with a minus sign. It is not allowed to bend your knees or make jerking movements.
Fitness level | ||||||
above average | below the average | |||||
14 or more | ||||||
14 or more | ||||||
14 or more | ||||||
16 or more | ||||||
16 or more | ||||||
16 or more |
4.Test " Raising the body into a squat position in 30 seconds.”(to measure the speed-strength endurance of the trunk flexor muscles, starting from 6 years).
From the starting position, lying on your back, legs bent at the knee joints strictly at an angle of 90 degrees, feet shoulder-width apart, hands behind the head, elbows spread to the sides, touching the floor, the partner presses the feet to the floor. At the command “March!” perform the maximum possible number of torso lifts in 30 seconds, bending until your elbows touch your hips and returning with a reverse movement to IP, spreading your elbows to the sides until your shoulder blades, elbows and the back of your head touch the floor.
The exercise is performed on a gymnastic mat or carpet. For safety, place a low (no higher than 10 cm) pillow under the head or rolled up. soft cloth. The participant is given 1 attempt.
Incorrect execution: failure to fully touch the floor with three parts of the body: shoulder blades, back of the head and elbows.
The participant, lowering the body into IP, must touch the floor sequentially, first with the shoulder blades, then with the back of the head and elbows. Thus, in the final phase, the participant’s body must come to I.P., i.e. touch the floor with three parts of the body at the same time: shoulder blades, back of the head, elbows.
Fitness level | ||||||
above average | below the average | |||||
5.Test " Standing long jump"(to measure the dynamic strength of the muscles of the lower extremities).
From the starting position, standing with your feet slightly apart, with your toes in line with the starting line, perform a standing jump forward to the maximum possible distance. The participant first bends his legs, moves his arms back, tilts his torso forward, shifting the center of gravity of the body forward, and swings his arms forward and pushes both legs to perform a jump. The length of the jump is measured from the line to the point where the jumper's foot touches the line closest to the line.
The test must be carried out on a mat or soft ground surface (a sand pit can be used). The participant is given 3 attempts. The best result counts.
Fitness level | ||||||
above average | below the average | |||||
6 Test " Jump up»
It is performed by pushing two legs with a wave of the arms from the floor surface. Measuring the height of the jump is carried out with a tape measure or a measuring tape according to Abalakov’s method.
Fitness level | ||||||
above average | below the average | |||||
65 or more | 34 or less |
|||||
70 or more | 39 or less |
|||||
75 or more | 41 or less |
|||||
50 or more | 31 or less |
|||||
55 or more | 36 or less |
|||||
60 or more | 41 or less |
7. Test " Jumps with increments» - the number of minimum increases in standing long jumps.
The testing procedure is as follows: based on the maximum standing long jump result, the boundaries within which the student will have to make increments are determined.
At a distance of 1/4 magnitude maximum results The student marks the first boundary with chalk or another landmark that does not interfere with the exercise. The second boundary line is marked at a distance of 3/4 of the maximum result. Within the range of marked boundaries, each time from the starting line, the student makes jumps, successively increasing their range. The calculation of increments is stopped as soon as the student has reached the second boundary (the landmark farthest from the start) or if in two jumps in a row he has not increased the length of the jump. Jumps that are longer than the previous ones are counted. The subject has the right to a trial attempt.
Fitness level | ||||||
above average | below the average | |||||
26 or more | ||||||
26 or more | ||||||
26 or more | ||||||
26 or more | ||||||
26 or more | ||||||
26 or more |
8.Test " Pull-up while hanging on the bar", number of times.
Performed from a hanging position with an overhand grip, hands shoulder-width apart. The pace of execution is arbitrary. The pull-up is considered completed if, when bending your arms, your chin is above the bar. Attempts with auxiliary movements of the legs and torso are not counted.
Fitness level | ||||||
above average | below the average | |||||
9.Test " Throwing a medicine ball weighing 2 kg (1.5 kg.)" forward from behind the head.
Performed from a sitting position with legs apart, the ball on outstretched arms above the head. Before throwing, the student takes a position at the starting line in which the pelvic angle formed when spreading the legs does not go beyond the starting line. The throwing distance is measured with a tape measure.
Fitness level | ||||||
above average | below the average | |||||
10.Test " Squats in place».
Performed from a standing position in 2 minutes. The position of the hands is arbitrary (resting your hands on your knees is not allowed).
Fitness level | ||||||
above average | below the average | |||||
70 or less |
||||||
75 or less |
||||||
80 or less |
||||||
55 or less |
||||||
55 or less |
||||||
60 or less |
11.Test " Flexion and extension of the arms while lying down».
Performed from a lying position. The pace of execution is arbitrary. Mandatory straightening of the arms at the elbow joint.
Fitness level | ||||||||||||
above average | below the average | |||||||||||
40 or more | 15 or less |
|||||||||||
45 or more | 20 or less |
|||||||||||
50 or more | 23 or less |
|||||||||||
14 or more | ||||||||||||
16 or more | ||||||||||||
18 and over | ||||||||||||
12.Test " 30m sprint from a high start».
Fitness level | ||||||
above average | below the average | |||||
4.5 or less | 6.1 or more |
|||||
4.4 or less | 6.0 or more |
|||||
4.2 or less | 5.8 or more |
|||||
4.9 or less | 6.5 or more |
|||||
4.7 or less | 6.3 or more |
|||||
4.5 or less | 6.1 or more |
13.Test " Shuttle run 3x10 m».
The test is carried out in the gym on a flat track at least 12-13 m long. Measure out a 10-meter section, the beginning and end of which are marked with a line / start and finish line / Behind each line are two semicircles with a radius of 50 cm centered on the line. A wooden cube /5cm/ is placed on the far semicircle behind the finish line. The athlete stands behind the nearest line on the start line and, at the command “march”, begins running towards the finish line; runs around a semicircle, takes a cube and returns to the starting line. Then he puts the die (throwing is not allowed) in a semicircle on the starting line and again runs to the far-finish line, running through it. The time required to complete the task from the “march” command to crossing the finish line is taken into account.
Fitness level | ||||||
above average | below the average | |||||
7.5 and fast. | 9.0 and slow |
|||||
7.1 and fast. | 8.6 and slow. |
|||||
6.6 and fast. | 8.1 and slow |
|||||
8.2 and fast. | 9.8 and slow. |
|||||
8.0 and fast. | 9.6 and slow. |
|||||
7.8 and fast. | 9.4 and slow. |
14. Test " Running in place at maximum pace: take into account the number of running steps within 10 seconds».
Testing is carried out indoors using the simplest device: an elastic rubber bandage is pulled between two posts at a distance of 1 m at the height of the athlete’s knee, the leg bent at a right angle. On the command “march” the athlete begins with the maximum frequency of movements fast run in place, each time touching the stretched rubber with your thigh. Steps are counted by touching the rubber with your right thigh and multiplied by 2/.
Fitness level | ||||||
above average | below the average | |||||
68 or more | 37 or less |
|||||
68 or more | 37 or less |
|||||
68 or more | 37 or less |
|||||
66 or more | 36 or less |
|||||
66 or more | 36 or less |
|||||
66 or more | 36 or less |
15.Test " 100m sprint».
It is carried out on the track of a stadium, athletics arena or park in sports shoes. The number of starters in a race is determined by the conditions under which the runners do not interfere with each other. After a 10-15 minute warm-up, the start is given.
Fitness level | ||||||
above average | below the average | |||||
16.Test " Jumping rope».
The number of push-offs with both legs in 1 minute is counted.
Fitness level | ||||||
above average | below the average | |||||
17.Test " Continuous running for 5 minutes».
Fitness level | ||||||
above average | below the average | |||||
1400 or more | 1150 or less |
|||||
1450 or more | 1200 or less |
|||||
1500 or more | 1250 or less |
|||||
1200 or more | 920 or less |
|||||
1200 or more | 920 or less |
|||||
1200 or more | 920 or less |
18.Test " 1000 meters run».
Fitness level | ||||||
above average | below the average | |||||
19. Test " Running 2000 girls (3000 boys) meters».
It is carried out on the track of a stadium or park (on a standard measured circle) in sports shoes. The number of starters in a race is determined by the conditions under which the runners do not interfere with each other. After a 10-15 minute warm-up, the start is given.
Fitness level | ||||||
above average | below the average | |||||
References
Yu.P. Bubble, A.N. Tyapin, " Physical health students and ways to improve it" M. Center "School Book", 2007.
Russian and foreign experience in building an educational testing system, M., - Ed. NGO "Education from A to Z", 2000.
Orlov V.A., Fudin N.A., Comprehensive program assessment of the physical condition and functional capabilities of the human body. – M. ARiNA Publishing Group, 1996.
Sport
Are you planning to start playing sports? Experts advise first checking your physical abilities and level of training to choose the best sports program for yourself. This will also help you avoid overloading yourself. unnecessary exercises, and it will be easier for you to achieve the desired results without the risk of injury.
You yourself probably know approximately what level of physical fitness you are at. However, if you haven't exercised for a long time, it's difficult for you to assess what you can do and what you should hold off on. By knowing your capabilities, you can set realistic goals for yourself and monitor your progress, which will strengthen your motivation. Knowing where to start will make it easier for you to determine what to strive for. Testing yourself is quite simple. We offer you four tests that were developed Presidential Council on Fitness, Sports and Nutrition.
What you might need
In total, sports programs usually come in four types: aerobics, strength programs, flexibility programs and weight loss programs. To get started you may need:
- Stopwatch or clock
Tape measure
Help from someone to test flexibility
You may also need a pen and pad to write down your results after completing each test.
1) Aerobic fitness test: brisk walking
To complete this test, you should walk at a brisk pace for about 1.5 kilometers. You can walk anywhere - on the streets, in a large store or on a treadmill. Before you start and after you finish your walk, you should measure your heart rate per minute and record the data.
You can check the pulse on the carotid artery. To do this, connect your index and middle fingers and place them on the side of the trachea. Or you can check the pulse in your wrist by cupping it with your other hand and placing your fingers on the side of the artery. thumb. When you feel your pulse, time your stopwatch for 1 minute and count how many beats you feel.
You can listen to your pulse for just 10 seconds and then multiply that number by 6.
2) Testing muscle strength: push-ups
Push-ups will help you determine how strong your muscles are. If you haven't exercised in a while, try doing push-ups with your knees on the floor. If you think you have some training, do push-ups the classic way.
-Lie on your stomach with your elbows bent and your palms on the floor.
Keeping your back straight, try to lift yourself up on your hands until your arms are completely straight.
Lower your body until your chest touches the floor.
Return to the starting position.
Count how many push-ups you can do without taking a break. Write down the data in a notepad.
3) Flexibility test: bending the body
In order to test your flexibility, you need to stock up on a ruler, call an assistant and perform the exercise, reaching your toes with your hands in a sitting position. This exercise helps determine the flexibility of the hamstrings, hips, and lower back.
-- Sit on the floor with your legs stretched forward.
Place a ruler at the 0 cm mark in front of your heels.
Have a helper hold your feet so you can't move them during the exercise.
Bend over and try to stretch your arms forward as far as you can, holding the position for 2 seconds.
Mark on the ruler the distance you can reach.
Repeat the exercise 2-3 times.
Write down your best score in a notepad.
4) Body composition assessment: measuring waist size and body mass index
Using a measuring tape, measure your waist size. Record your results.
Next, determine your body mass index. This index allows you to determine the percentage of excess fat in the body. To do this, you need to divide your weight in kilograms by your height in meters squared. Ideally, you should get a number between 18 and 25. This is considered the norm. If more, it means you have excess weight, if less, you have a mass deficiency. Write down the data in a notepad.
5) Monitoring progress
Now that you know your fitness level, you can start an exercise program and check it again periodically to see your progress. Do a test 6 weeks after you start training and repeat it periodically after the same amount of time. Set realistic goals for yourself. You can also consult with a trainer and doctor about which programs will best suit you and give the best results.
If you want to be healthy and start strengthening your body, it's a good idea to first establish what your current fitness level is. How ready are you for intense physical activity? In order not to cause harm to the body during the hardening process or active activities sports, it is important to clearly understand what reserves physical strength are at your disposal. Usually, to determine your level, you turn to professional trainers and doctors, but it is also possible to conduct testing at home. To do this you need to pass 3 simple tests. So, the topic of our conversation today is testing for the level of physical fitness.
Test No. 1 for physical fitness level
Let's check the level of support for balance and coordination of movements. Initial position. Stand straight with your feet shoulder-width apart. Feet in special sports shoes, or even better - barefoot. Place your hands on your lower back and do not move them as much as you would like to maintain balance.
Testing for physical fitness level. Notice the time. Close your eyes, lift your leg off the floor and stretch it high up. The task is to maintain balance as long as possible. Then record the time again.
Evaluation of results
Great. You can easily maintain your balance for more than 20 seconds.
Good. Maintain your balance for approximately 10 seconds.
Satisfactory. Maintain your balance for approximately 5 seconds.
Weak. Maintain your balance for less than 5 seconds.
Test No. 2 for the level of flexibility of joints and ligaments
Initial position. Sitting on the floor, stretch your legs and lift your feet up at a right angle.
Testing for physical fitness level. Exhaling, raise your arms up and, slowly lowering them, pull them towards your feet. The task is to stretch your torso as far as possible towards your foot.
Evaluation of results
Great. Easily, without tension, you can clasp the outer surface of your feet with your palms at the level of the heel.
Good. You can wrap your hands around your toes.
Satisfactory. You can wrap your hands around the outer arch of your foot at the level of the Achilles tendon.
Weak. You can only clasp your calves with your palms.
Fitness level test No. 3
Let's find out your level of endurance and preparedness for physical activity. Initial position. Stand facing a low step or stable bench. Note the time - 4 minutes.
Testing. Within 4 minutes, climb and descend from the platform at a fairly fast pace. At the end of the test, immediately measure your pulse.
Evaluation of results
Good - up to 90 beats per minute.
Satisfactory - more than 90 beats per minute.
Good - up to 92 beats per minute.
Satisfactory - more than 92 beats per minute.
Good - up to 94 beats per minute.
Satisfactory - more than 94 beats per minute.
Based on the test results, you can calculate your level of physical fitness and, accordingly, choose appropriate ways to strengthen your immune system. If the test result on the level of physical fitness is weak and satisfactory, it is recommended to start with passive forms of hardening (dousing, rubbing, sun, air baths). Excellent and good health gives grounds to start physical activity (gymnastics). Be sure to follow all the conditions for proper healing of the body, and then you will be able to achieve the desired level of physical fitness.
Editor's Choice
April 13, 2016
Let's look at how to conduct a fitness test to determine your level of physical fitness.
Determining your fitness level is one of the most reliable ways to know if you are progressing in your training. And what’s important: it’s not at all necessary to contact fitness center specialists or use complex equipment for this. gyms. Everyone can check for themselves muscle strength, determine endurance and functionality of cardio-vascular system, identify opportunities in flexibility. And today we will tell you what special methods can help with this.
To check the level of physical fitness of the muscles, respiratory system and circulatory systems usually resort to so-called tests. Such fitness tests are a kind of indicator of the sporting maximums that your body is capable of achieving for certain indicators.
The most representative ones are the push-up test, the crunch test, the 3-minute heart rate test, and the aerobic endurance test after walking 1.5 km. Below we will consider in detail the essence of each of these loads and the system of results for men and women that correspond to one or another level of physical fitness of a person (depending on his/her age).
However, first I would like to note that such testing fitness loads should be carried out more or less regularly (for example, once every 2-4 weeks). If you progress on the test, this will mean that you sport program, according to which you are currently working, is effective and contributes to physical development. If test results remain unchanged or fall over time, then this should be a signal to make adjustments to the fitness plan.
Fitness Test No. 1. Push ups
This type of load allows you to measure strength and strength pectoral muscles, shoulders and triceps, as well as the endurance of these muscle groups. Necessary equipment: Timer for counting down 1 minute to complete the exercise.
Goal: Do as many push-ups as you can within a minute. Women can use a modified position called push-ups from a kneeling position.
Results for Men
| Age | 20-29 | 30-39 | 40-49 | 50-59 | 60+ |
| Great | > 54 | > 44 | > 39 | > 34 | > 29 |
| Fine | 45-54 | 35-44 | 30-39 | 25-34 | 20-29 |
| Average | 35-44 | 24-34 | 20-29 | 15-24 | 10-19 |
| Low rate | 20-34 | 15-24 | 12-19 | 8-14 | 5-9 |
| Very low rate | < 20 | < 15 | < 12 | < 8 | < 5 |
Results For Women
| Age | 20-29 | 30-39 | 40-49 | 50-59 | 60+ |
| Great | >48 | >39 | >34 | >29 | >19 |
| Fine | 34-48 | 25-39 | 20-34 | 15-29 | 5-19 |
| Average | 17-33 | 12-24 | 8-19 | 6-14 | 3-4 |
| Low rate | 6-16 | 4-11 | 3-7 | 2-5 | 1-2 |
| Very low rate | < 6 | < 4 | < 3 | < 2 | < 1 |
Tip for improving results: If you find yourself unable to do the desired number of repetitions, do not be discouraged. Try to improve your score gradually. To do this, focus on weight-bearing exercises that target the muscles of your chest, arms, and shoulders.
Fitness Test No. 2. Crunches
This type of exercise helps measure the strength and endurance of the abdominal muscles. The advantage of this exercise is that it can be done anywhere. Equipment needed: Timer to count down one full minute.
Goal: perform as many crunches as possible in 1 minute.
Calculation of results: The figures below are adjusted for age and gender based on research in the field of sports medicine.
Results for Men
| Age | < 35 лет | 35-44 years old | > 45 years old |
| Great | 60 | 50 | 40 |
| Fine | 45 | 40 | 25 |
| Below the average | 30 | 25 | 15 |
| Very low rate | 15 | 10 | 5 |
Results For Women
| Age | < 35 лет | 35-44 years old | > 45 years old |
| Great | 50 | 40 | 30 |
| Fine | 40 | 25 | 15 |
| Below the average | 25 | 15 | 10 |
| Very low rate | 10 | 6 | 4 |
Tip for improving your score: To improve your performance on this test, choose strength exercises, which involve the main muscles in active work abdominals and lower back. Then try testing yourself again in 2-4 weeks.
Fitness Test No. 3. Heart Rate Restoration
This sports test is aimed at identifying aerobic endurance, that is, the ability of the cardiovascular system to respond to stress. In this exercise, the task is to determine how quickly heartbeat returns to normal level after training load. The faster this happens, the more resilient the body.
Equipment needed: stopwatch, platform or box 30 cm high, metronome (to maintain a constant rhythm, 96 beats per minute). You can use the online metronome Metronome Online.
Goal: Do step-ups for 3 minutes without stopping while maintaining a consistent pace, then determine how quickly your heart rate returns to normal. To do this, after completing the test, sit on a bench and count your pulse (on your wrist or on your neck) for 1 minute. Rest for 1 minute and repeat the measurement. Then compare the result with the values in the table.
step order
Results for Men
| Age | 18-25 | 26-35 | 36-45 | 46-55 | 56-65 | 65+ |
| Great | 50-76 | 51-76 | 49-76 | 56-82 | 60-77 | 59-81 |
| Fine | 79-84 | 79-85 | 80-88 | 87-93 | 86-94 | 87-92 |
| Above average | 88-93 | 88-94 | 92-88 | 95-101 | 97-100 | 94-102 |
| Average | 95-100 | 96-102 | 100-105 | 103-111 | 103-109 | 104-110 |
| Below the average | 102-107 | 104-110 | 108-113 | 113-119 | 111-117 | 114-118 |
| Low rate | 111-119 | 114-121 | 116-124 | 121-126 | 119-128 | 121-126 |
| Very low rate | 124-157 | 126-161 | 130-163 | 131-159 | 131-154 | 130-151 |
Results For Women
| Age | 18-25 | 26-35 | 36-45 | 46-55 | 56-65 | 65+ |
| Great | 52-81 | 58-80 | 51-84 | 63-91 | 60-92 | 70-92 |
| Fine | 85-93 | 85-92 | 89-96 | 95-101 | 97-103 | 96-101 |
| Above average | 96-102 | 95-101 | 100-104 | 104-110 | 106-111 | 104-111 |
| Average | 104-110 | 104-110 | 107-112 | 113-118 | 113-118 | 116-121 |
| Below the average | 113-120 | 113-119 | 115-120 | 120-124 | 119-127 | 123-126 |
| Low rate | 122-131 | 122-129 | 124-132 | 126-132 | 129-135 | 128-133 |
| Very low rate | 135-169 | 134-171 | 137-169 | 137-171 | 141-174 | 135-155 |
Tip for improving your results: In order to improve your performance in this test, we recommend that you practice regular cardio training, gradually increasing its intensity.
Fitness Test No. 4. Aerobic Endurance After 1.5 km
This test measures the body's aerobic fitness level by measuring how quickly you can walk 1.5 km at submaximal speed.
Necessary equipment: comfortable clothes and sports shoes, stopwatch, stadium, playground, or flat road.
Goal: Walk 1.5 km as quickly as possible, but at a steady pace. Do not perform this test on a treadmill as this will skew the results. Also, before starting, warm up for 3-5 minutes.
Results for Men
| Age | 20-29 | 30-39 | 40-49 | 50-59 | 60-69 | 70+ |
| Great | <11:54 | <12:24 | <12:54 | <13:24 | <14:06 | <15:06 |
| Fine | 11:54-13:00 | 12:24-13:30 | 12:54-14:00 | 13:24-14:24 | 14:06-15:12 | 15:06-15:48 |
| Average | 13:01-13:42 | 13:31-14:12 | 14:01-14:42 | 14:25-15:12 | 15:13-16:18 | 15:49-18:48 |
| Below the average | 13:43-14:30 | 14:13-15:00 | 14:43-15:30 | 15:13-16:30 | 16:19-17:18 | 18:49-20:18 |
| Low rate | >14:30 | >15:00 | >15:30 | >16:30 | >17:18 | >20:18 |
Results For Women
Many girls overestimate their own level of preparedness. Jogging after the bus every morning and light walks on Saturdays does not help maintain good physical shape. Before you begin a set of exercises or switch from one sport to another, test your capabilities using the tests below. This will allow you to determine the condition of the muscles and joints, the cardiovascular system, and also find out which departments and systems are less developed than others. After this, you can choose the most suitable training program for your current level of physical fitness. Review your capabilities every few months and record your progress.
1. Muscle physical condition test
Strong muscles are by no means the privilege of men. Every day a woman is faced with a huge number of situations where she needs Strong arms, abs or legs. This includes raising children, shopping, and housework. Let's run some tests to find out your muscle development strengths and weaknesses.
1. Abdominal muscle test (plank)
Get into a classic plank position. See the execution technique here - “Plank”. You need to time yourself and hold in this position for as long as possible. After this, determine the condition of the abdominal muscles.
- In bad shape - 10-20 seconds
- In mediocre form - 30-40 seconds
- In good shape - 60-80 seconds
- In great shape - 90-120 seconds
2. Test for pectoral muscles (push-ups)
- In bad shape - 1-2 times
- In good shape - 5-6 times
- In excellent shape - 10 times
3. Biceps test (reverse grip pull-ups)
Grasp the bar narrow grip with your palms facing you. Without swinging, pull yourself up by bending your arms and trying to lift yourself so that your chin is above the bar, then slowly lower yourself. Count the number of pull-ups and determine your level of training.
- In bad shape - 1-2 times
- In mediocre form - 3-4 times
- In good shape - 5-6 times
- In excellent shape - 10 times
4. Leg strength test (single leg squats)
Single leg squats (pistol squats) are a great test for balance and leg muscles. See the technique here - “Single leg squats”. Count how many of these squats you can do and evaluate your capabilities.
- In bad shape - 0 times
- In mediocre form - 1 time
- In good shape - 3-4 times
- In excellent shape - 5-6 times
2. Test for the state of the cardiovascular system
Find a bench or a strong chair 30 cm high. Stand on the bench and step off it on four counts: on the count of “one” put one foot on the bench, on “two” - the other, on “three” lower one foot to the ground, on “ four" - another. The tempo should be as follows; two full steps up and down in 5 seconds, 24 in a minute. Continue the test for 3 minutes. After completing the test, immediately sit on a bench and count your pulse.
The pulse should be counted for a minute to determine not only the heart rate, but also the rate at which the heart recovers from exercise. Compare the data obtained with the data in the table and you will see how well prepared you are.
Good stretching increases a person's motor activity, which has a good effect on the condition of joints and prevents the appearance of bone fragility. Let's evaluate the level of stretching of the hamstrings and buttocks.
Stand up straight and place your feet about 40-45 cm wide. Keeping your back straight and bending at the lower back, gently bend forward, trying to reach the floor in front of you with your fingers. Determine your level of flexibility and draw the appropriate conclusions.
- If you couldn't reach the floor, it means you have poor flexibility.
- If you managed to reach the floor with your fingers, it means you have mediocre flexibility.
- If you managed to place your palms on the floor, then you have good flexibility.
- You can bend even lower, then you have excellent flexibility.
In order to create the perfect training program, you need to take into account the individual characteristics of the client and his age.
The first step in drawing up a program is to analyze the level of physical condition. A comprehensive assessment includes several parameters:
- development of functional systems;
- physical status;
- multifunctional status;
- level of physical fitness;
- performance.
I use an express method called “Contrex-2”. It includes eleven indicators and is suitable for assessing people of the first and second mature age- these are 25-35 years and 35-45 years, respectively.
11 comprehensive assessment indicators
To carry out testing, you will need a few simple tools: medical scales, tonometer, ruler, stand.
So, what and how do we measure?
- Age.
- Weight.
- Arterial and venous pressure at rest.
- Pulse at rest(measured in 1 minute).
- Heart rate recovery. After a five-minute rest, measure your pulse. The client then does 20 deep squats and sits down again. After 2 minutes, the trainer again measures the pulse for 10 seconds.
- Flexibility. To do this, ask the client to stand on a pedestal and bend over without bending his knees. The coach uses a ruler to measure how low he has sunk.
- Rapidity. This quality is characterized by reaction. The test is performed like this: the client stands with his arm outstretched (right or left - the one that is stronger), fingers extended. The trainer takes a ruler (45 cm) and places it parallel to the palm, 2 cm from it. The coach releases the ruler. The client is faced with the task: to quickly clench his fingers into a fist and hold it. Then the trainer measures the distance from the bottom edge of the palm to the “0” mark.
- Dynamic strength of leg muscles.The client jumps high from a standing position. He stands sideways to the wall next to the measuring scale. He touches it with his raised hand, without lifting his heels from the floor. Then he moves away 15-30 cm and jumps up, pushing off with both legs. He must touch the scale with his hands as high as possible. The difference between the first and second touch is the jump height.
- Endurance (speed).The trainer counts the maximum frequency of raising straight legs (up to 90°) from a lying position. The test is done “for speed”. The client is given 20 seconds.
- Endurance (speed-strength). It is measured by the maximum frequency of bending the arms in support for 30 seconds.
- General Stamina. A client runs on a treadmill for 10 minutes.
For each test, the coach awards points according to a certain scheme. The more points a client scores, the higher his level of physical condition. If a person scores 50 points or less, it means his level of training is low. 51-90 points - below average. 91-160 points - average, 161-250 - above average. More than 250 points means a high level of training.
Testing makes it clear what kind of load can be given to a person as part of training, what qualities need to be developed in him.
Low and below average
This level is found in 60% of clients who come to the fitness club. Loads with large scales, intense loads (for example, fast running), interval training. Their body is not ready to do difficult work. They need low-intensity aerobic exercise aimed at strengthening the cardiovascular and respiratory systems, and increasing the adaptive properties of the body.
This period is called “preparation for achieving goals.” We do not provide free weights to such clients: dumbbells and barbells. They are not yet ready for such a load, the risk of injury is maximum. Instead, we give them a load with own weight bodies, they work out on exercise machines. This is safer, because the simulator has preset planes. During work, the load on the stabilizer muscles, which are always weak for beginners, is minimal. This way we insure the client against the risk of injury during training. The number of repetitions for them will be 15-20. This will form strength endurance and will increase aerobic capacity.
Average level
The task in this case is to improve lagging qualities. Only then will we be able to give a more intense load. Such clients can exercise with both exercise machines and free weights. They are ready for this load.
Also, one of the important indicators when we talk about load dosing in fitness istarget heart rate zone. How to determine it? Very simple. There is a formula: 220 - age = 100% of allowable heart rate. For example, a person is 35 years old. 220 - 35 = 185. 185 in his case is the upper, maximum permissible heart rate limit. He cannot “jump” above this figure; beyond that is the “death zone,” as they say.
For clients whose level is low and below average, it is necessary to apply loads in the pulse, on average, 50-60% of the maximum. Speaking in simple language, this is approximately 110-125 beats per minute. Translated into exercises - this is fast walking or slow running.
If the client has average or above average training, then we can give him a more intense load: 70-80% of maximum heart rate. This equates to 120-160 beats per minute - running at an average pace.
