In this test, the focus is on the upper body. Do the following tests to find out how muscular your body is.
The best way to assess the strength and muscularity of the upper torso is to do swimming. Technically, the purpose of this test is to further measure muscle endurance and not net strength. The goal is to measure the number of times you can do it in a given time frame
You’re all familiar with this move. Swim to the last breath and enter the number of swims you have taken in the table below to determine how muscular your upper body is and your overall fitness.
Age
Weak
Medium
Good
20 to 29.
Less than nine.
10 to 14.
More than 15.
30 to 39.
Less than 7
8 to 12
More than 13.
40 to 49.
Less than four.
5 to 10
More than 11.
- Trunk strength test
To measure muscle readiness and trunk strength, it is best to be in a swimming position. Don’t go down. As your hands are stretched and your stomach is contracted, stay as steady as possible and record the time. Planck practice .Your test results are based on the record you set:
Time
Level of physical fitness
Less than 60 seconds.
Weak
Between 60 and 90 Seconds.
Medium
More than 90 Seconds.
Good
- Foot strength test
To measure the strength and readiness of your legs, you need to measure your ability to jump. If you succeed in long jump, for example, the strength and preparation of your legs is appropriate.
• First, set a line and stand on one foot؛
- Then jump over the line؛
- Repeat the same for your other leg؛
• Now you’ve jumped a length for each leg, measure؛
• The test result is as follows:
Jump length
Level of physical fitness
Less than 30 centimeters.
Weak
Between 30 and 60 centimeters.
Medium
More than 60 centimeters.
Good
- Foot strength /endurance assessment test:
Sitting on the wall.
This fitness test in which you sit on an “invisible” chair on the wall until the thighs are stiff is a great way to test the strength of the lower body.
Results of this exercise
76 seconds or more for men / 46 seconds or more for women = very good
58 to 75 seconds for men / 36 to 45 seconds for women = average
For men 57 to 30 seconds / for women 35 to 20 seconds = less than average
For men 30 seconds or less / for women 20 seconds or less = weak
- Aerobic fitness and cardiovascular health test
Resting heartbeat :
Counting the number of resting heart beats (RHR) is a method of assessing fitness. As physical fitness and fitness improve, the resting heart rate decreases.
The resting heart rate (RHR) indicates the number of heartbeats you have per minute when resting. Since a strong cardiovascular system allows your heart to pump more blood with each blood beat, the lower RHR corresponds to a higher aerobic fit. Some athletes have even registered RHR 40.
How to do this exercise
To measure your RHR, place two fingers on your neck, just below the jaw line or wrist, and then count the number of beats you make in 60 seconds. You need to count the first hit “zero”. Usually the best time to calculate RHR is at the beginning of the morning.
Results of this sports test:
60 or less = good
61 to 80 = average.
81 to 100 = high, but still acceptable
101 or more = abnormal (not good!)
The resting heart rate is a useful indicator for measuring your fitness and decreases as your fitness progresses
- Flexibility test
Flexibility can also be a measure of physical fitness. This factor determines the readiness of various organs of the body, such as the back of the knee, etc. Most of the time, when it comes to flexibility, they remember moving their fingers to their toes.
It’s decisive, but it also depends a lot on your back health.
Sitting and reaching test method:
The experiment involves sitting on the floor with legs stretched straight forward. Shoes should be removed. The soles of the feet are placed flat on the box. Both knees should be locked and pressed flat on the floor – the tester may help by holding them. While the palms face down and the hands are stacked on top of each other or side by side, the subject reaches forward as far along the measuring line as possible.
Make sure that the hands remain on the same level, not that one reaches ahead of the other. After some practice, the subject extends his hand and maintains that position for at least one to two seconds while the distance is recorded. Make sure there are no jerks.
And one of the best motion tests is turning the waist to the right and left and measuring it. To measure it, run the following in order:
- Face a wall؛
• Glue a tape vertically on the wall that fits up to the surface of your chest؛ - Keep one hand away from the wall؛
- Now sit back to the wall so that your back is facing the tape؛
- Move your hands forward with your shoulders؛
• Now turn left؛
• No movement of the legs؛ - Try to touch the wall with your hand, with the tape on it؛
- Now take the distance where your fingers touch the wall with a tape recorder؛
- Repeat the same movement for the other side.
• The result is as follows:
Distance
Level of physical fitness
Less than five centimeters.
Weak
5 to 10 centimeters.
Medium
More than 10 centimeters.
Good
Assessment of neck flexibility
- Head rotation
Neck flexibility testing shows how much more stretching and mobility you need to fully protect your neck from feeling stiff
To test the flexibility of the neck, stand up and look straight ahead. When you turn your head to the right, ask someone to stand directly behind you. Ask them to pay attention to how much of your face they can see. Do you see left eyelashes? Is the whole nose seen? Now turn slowly and turn your head to the left. Again, ask your friend to assess how much of your face they can see.
Neck exercise results
If you find that you have greater range of motion in one direction than in the other, you should include stretching and mobility exercises in your fitness routine to increase your flexibility.