Coordinator's Guide Contents
 
Physical Fitness Assessment Procedures

3-Minute Step Test (Aerobic Assessment) - The purpose of the Step Test is to measure the heart rate in the recovery period following three minutes of stepping. The results of the test provide an indication of the cardiorespiratory fitness level of the subject. Cardiorespiratory fitness is defined as the ability of the heart and lungs to provide oxygen to the muscles. The advantages of this test are the ability to test subjects in large groups and the brief amount of time to administer the test. The disadvantage of this test is it's lack of accuracy. The one-mile walk test is a more accurate test to indicate fitness levels. If the subject cannot finish the test, or scores at the Very Poor level, he/she should obtain medical clearance before further testing. This test is invalid and should not be administered to individuals taking a beta-blocker medication (or any other medication affecting heart rate).

Equipment Needed:

  • 12 inch step
  • Stop watch (or watch displaying seconds) for timing test and counting recovery heart rate
  • Metronome to set cadence (may use pre-recorded audio cassette tape and player)
  • Test forms to record data

Procedure:

  • Ensure the subject is able to locate his/her pulse.
  • The subject should warm-up with appropriate stretching exercises.
  • Subject steps up and down at a rate of 24 steps per minute (metronome setting of 96) for 3 minutes.
  • Immediately after the three minutes of stepping, the subject sits down on the bench and finds pulse (at neck). The 60-second heart rate is taken five seconds after completion of stepping.
  • This recovery heart rate is the score. Consult the tables found in the participant's guide to determine fitness level.

Maximum Chest Press Test (Muscular Strength Assessment) - The purpose of the Maximum Chest Press Test is to measure the maximum muscular strength of the chest, shoulder and arm muscles. Muscular strength is defined as the amount of tension that a muscle can generate in one maximum-effort contraction.

Equipment Needed:

  • Universal Gym Dynamic Variable Resistance (DVR) Bench Press
  • Calculator
  • Test forms to record data.

Procedure:

  • The subject should warm-up with appropriate stretching exercises.
  • Load the weights to about one-half of the estimated maximum weight, or use the rule-of-thumb:
        MALE - 2/3 of body weight
        FEMALE - first or second plate.
  • Instruct the subject to press this weight once for an easy warm-up.
  • Progressively increase the resistance until the weight stack can no longer be lifted. The first two or three trials serve as warm-up lifts to prepare the subject for the maximal lift on or about the fifth or sixth trial. Make sure the subject exhales when lifting to prevent the Valsalva maneuver.
  • The score for the test is the maximal number of pounds lifted correctly on one repetition.
  • The Universal DVR Chest Press Equipment has 2 numbers on each plate. For the Chest Press, record the higher number, which is located on the RIGHT side of the stack.
  • To score, calculate the bench press weight ratio. Consult the charts found in the participant's guide to determine fitness level.
    Bench Press Weight Ratio =Weight Pushed
    Body Weight

Maximum Leg Press Test (Muscular Strength Assessment) - The purpose of the Maximum Leg Press Test is to measure the maximum muscular strength of the legs and buttocks.

Equipment Needed:

  • Universal Gym DVR Leg Press
  • Calculator
  • Test forms to record data

Procedure:

  • The subject should warm-up with appropriate stretching exercises.
  • Load the weights to about one-half of the estimated maximum weight, or use the rule-of-thumb:
        MALE - 75% of body weight
        FEMALE - 50% of body weight
  • Instruct the subject to press this weight once or twice for an easy warm-up.
  • Progressively increase the resistance until the weight stack can no longer be lifted. The first two or three trials serve as warm-up lifts to prepare the subject for the maximal lift on or about the fifth or sixth trial. Make sure the subject exhales when lifting to prevent the Valsalva maneuver.
  • The score for the test is the maximal number of pounds lifted correctly on one repetition. The Universal DVR Leg Press Equipment has 2 numbers on each plate. For the Leg Press, record the higher number, which is located on the RIGHT side of the stack.
  • To score, calculate the leg press weight ratio. Consult charts found in the participant's guide to determine fitness level
    Leg Press Weight Ratio =Weight Pushed
    Body Weight

Push-Up Test (Muscular Endurance Assessment) - The purpose of the Push-Up Test is to assess the muscular endurance of the Chest, Shoulder and Arm muscles. Muscular endurance is defined as the ability to contract a muscle repeatedly over a period of time.

Equipment Needed:

  • Exercise mat
  • Stop watch (or watch displaying seconds) for timing test
  • Test forms to record data

Procedure:

  • The subject should warm-up with appropriate stretching exercises.
  • The hands are placed about shoulder-width apart, with fingers pointing forward.
  • The back should be kept straight at all times.
        MALE: Up on hands and toes
        FEMALE: Up on hands and knees
  • Starting from the up position (elbows straight), the subject lowers the body until the elbows achieve a 90 degree (or greater) angle. Subject than returns to the up position. This is one repetition, and the scorer will count correct repetitions aloud. (Caution: The participant should breathe continuously and easily during the exercise so as not to invoke the Valsalva maneuver.)
  • Resting should be done in the up position.
  • The score is the total number of correct push-ups done in one minute. Consult charts found in the participant's guide to determine fitness level.

Sit-Up Test (Muscular Endurance Assessment) - The purpose of the Sit-Up Test is to assess the muscular endurance of the abdominals and hip flexors.

Equipment Needed:

  • Exercise mat
  • Stop watch (or watch displaying seconds) for timing test
  • Test forms to record data

Procedure:

  • The subject should warm-up with appropriate stretching exercises.
  • Have participant assume the supine position (face up) on the floor, with knees bent at 90 degree or right angles (heels about 18 inches from the buttocks) and fingers next to the ears. A partner should hold the ankles firmly for support.
  • At a "go" signal from the timer, have the participant perform as many correct sit-ups as possible within a one-minute period.
  • After each movement, the participant should return to the supine position before going up again; shoulders must be returned to touch the mat, but the head need not touch. (Caution: the participant should breathe continuously and easily during the exercise so as not to invoke the Valsalva maneuver.)
  • Score the number of repetitions in one minute. Consult the charts in the participant's guide to determine fitness level

Sit and Reach Test (Flexibility Assessment) - The purpose of the Sit and Reach Test is to measure the flexibility of the muscles and tendons in the back of the legs and trunk. Flexibility is defined as the range of possible movement in a joint or group of joints.

Equipment Needed:

  • 12 inch by 12 inch box
  • Yardstick on box with 15 inch mark at edge
  • Test forms to record data

Procedure:

  • The subject should warm-up with appropriate stretching exercises.
  • The shoes are removed, and the feet are placed squarely against the box no wider than eight inches apart.
  • The knees remain straight (extended) throughout the test.
  • The yardstick is set on the box so that the 15-inch mark is flush with the edge of the box.
  • With one hand placed upon the other and fingertips even, the subject leans forward and reaches as far down the yardstick as possible. NO LUNGING OR BOBBING IS PERMITTED! Exhaling on the reach is recommended.
  • The hands must stay together and even, and the stretch must be held for one second.
  • Record each reach to the nearest (conservative) 1/4 inch.
  • Three trials are allowed, and the best of the three efforts is the score. Consult the charts in the participant's guide to determine fitness level.

Body Composition Assessment: - The purpose of assessing body composition is to assist in determining the subject's health risk. There are several methods to assess body composition. Unfortunately the most accurate methods are either too expensive or not practical unless in a laboratory setting.

We recommend using any of the following methods as a means to estimate body composition. All have their advantages and disadvantages effecting accuracy, but if you use more than one method, then you can provide the subject with an average.

  • Army Tape Test: See AR 600-9
  • Infrared machines such as the Futrex
  • Bioimpedance Machines
  • Skin Calipers

The following body composition measurements are used to determine health risk as opposed to strictly body fat percentage:

  • Waist-to-Hip Ratio: Measure the circumference of the waist at the umbilicus in inches and divide that by the measurement of the hip circumference. Measure the hips in inches at the largest aspect, including the buttocks.
    Waist-to-Hip Ratio =Circumference of Waist
    Circumference of Hips
  • Body Mass Index: Divide the body weight measured in pounds by the height in inches squared. Multiply the result by 725.
    Body Mass Index =Body Weight (lbs)
    Height (in2)    		x 725
 

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US Army Center for Health Promotion and Preventive Medicine.