Fitness testing for exercise and diet

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Fitness Testing

When you start an exercise program with the aim of improving your fitness, it is a good idea to have some method of measuring your current fitness level and comparing it with results at a later date to show progress in fitness, exercise and diet. If you measure your fitness at the start of your training period, you will establish a baseline against which all progress can be measured.

By testing your fitness levels periodically throughout training, you can also determine whether your training and exercise regime is appropriate and effective. Fitness testing is therefore important for planning and scheduling your exercise program.

There are a number of different aspects of fitness that can be measured:

Cardiovascular Endurance

This is the ability to exercise continuously for extended periods without tiring. It is a measure of how well your heat is performing, and how it performs during exercise or activity. If you are exercising to improve your general level of fitness, and to prevent health problems developing, cardiovascular endurance should be one of the most important measurements of fitness - look after your heart! - cardiovascular endurance tests

Muscular Endurance

Fitness and exercise testingThis is the ability to repeat a series of muscle contractions without fatiguing. It can be tested through measuring the capability of a range of muscle groups, but is a good indicator of fitness progress through exercise. Improvement in muscular endurance should be tested for when your body shape is your concern. Muscle endurance is an indication of muscle tone and this test will indicate progress in muscle toning. - muscular endurance


Power is the ability to exert a maximal force in as short a time as possible. It can be measured by short explosive tasks performed with fast repetition. power


Flexibility is the capacity of a joint to move through its full range of motion. It is vitally essential for preventing injury. A person exercising with flexible muscles and joints is less prone to injury. You should expect to see and develop muscle and joint flexibility through your exercise plan. Testing flexibility will confirm progress in this area. flexibility


Strength is the ability to carry out work against a resistance. This is most evident in using weights and weight training, and can be easily measured by recording a persons ability to exercise with increasing weights. Strength should improve through general fitness improvement, however you must decide whether improvement in strength is a primary goal of your fitness regime. Development of strength is one specialised aspect of fitness which requires dedication and steady work. strength


Speed is the ability to put parts into motion quickly, or the maximum rate that a person can move over a certain distance. It is readily measurable by using a stop watch. speed