Fitness Evaluation Process
Fitness Evaluation Process
FIGURE 1. Upper Body Front and Back Skinfold Sites
FIGURE 2. Thigh Skinfold Site
FIGURE 6. Arm Curl Test
FIGURE 8. Sit-up Test
FIGURE 9. Modified Push-upTest for Women
Health Record and Release
Fitness Evaluation Datasheet
FIGURE 3. Shoulder Rotation
FIGURE 4. Calf Flexibility
FIGURE 5. Sit and Reach Test
FIGURE 7. Dumbbell Squat Test
Fitness Evaluation 1
What’s the purpose? Fitness evaluation determines the level of health-related fitness
components (body composition, flexibility, muscular strength and endurance, and aerobic
capacity). A state of adequate physical fitness is the ability to handle undo stress and daily
occupations without becoming fatigued. It’s a state of overall vigor and vitality, related to,
but not a measure of, athletic ability.
Who’s the test for? Anyone starting or currently within a general fitness program, which
will include most clients and members.
When does testing occur? Before beginning a program and then every 3 to 6 months.
What are the type of tests? Resting heart rate, mid-body flex, upper-body flex, skin-
folds, arm curls, squats, push ups, crunches, exercise heart rate on step or 1 mile walk/run.
What does the client/member get from AFTA? A full ranking on all of the tests, plus an
overall score that will determine the AFTA level that they have achieved for fitness. AFTA
will also include a data readout of their estimated % body fat, VO 2 max, muscular age,
cardiovascular age, as well as MET training levels, heart rate ranges, and suggested train-
ing poundage for several general strength exercises.
How much does it cost for equipment to do the testing? A one time purchase of equip-
ment will range between $40 to $150, depending on the techniques used.
How much should you charge for the testing? AFTA recommends that associates
charge $35 to $45.
How long does the test take? Testing takes approximately 40 to 50 minutes.
Fitness Evaluation Testing Procedures
Measurements of body composition, aerobic capacity, flexibility, and muscular strength
and endurance will be taken to determine fitness level.
Note: Explain that subjects should give an all out effort but not to over do it. Also, tell
them that they may feel sore the next couple of days after the testing.
Record all data on the Fitness Evaluation datasheet (see “Fitness Evaluation Datasheet”).
Make sure that the client has filled out the health record and you both have
signed it. See “Health Record and Release”.
Measure/record height in inches to the nearest quarter of an inch and weight in lbs.
Body Composition
Purpose. Skinfolds are a measure of the double layer of skin and fat at very specific loca-
tions. There’s a specific technique in grasping the skinfold as well as a tool (caliper) to
measure a fold in millimeters. The sum of several skinfolds will be taken to estimate per-
cent body fat which can be used to calculate an estimate of fat and lean weight.
Tools. An accurate skinfold caliper. Even the plastic slim guide caliper (Lohman & Pol-
lock, 1981), which costs under $40, gives consistent and accurate values. The major crite-
rion in caliper selection is that it gives constant force of 10 g/mm2 at skinfold sites.
Procedure.
Caliper/skinfold Measurement Technique. Firmly grasp the skinfold (a double layer of
skin and fat) with the thumb and index finger. Open and place the caliper perpendicular to
the skinfold at 1 centimeter (0.25 inch), from the thumb and forefinger at the midpoint of
the skinfold. Release the caliper, exerting the full tension onto the skinfold. Read the dial
to the closest 0.5 millimeter approximately one to 2 seconds after the caliper was released.
At least two measurements should be taken of the skinfold. If the measurements vary by
more than one millimeter, take a third reading.
If after repeated measurements, the numbers begin to read smaller, the fat is becoming
compressed. This is common with “fleshier” people. If this occurs, begin to measure a dif-
ferent area of the body, and later return to previous area. The final value will be the aver-
age of the two measurements that best represent the site.
Measurements are best taken when the skin is dry. Wet skin allows the tester to grasp more
skin area, increasing the measurement size. Measurements should also not be taken imme-
diately after exercise or if the person is overheated. Both of these conditions shift bodily
fluids to the skin, increasing measurement size. Practicing skinfold measurements will
increase the consistency of measurements.
Skinfold sites. All measures are taken on the right side of the body.
•Chest skinfold is the diagonal fold taken half of the distance between the anterior axil-
lary line (front of arm pit where chest and arm meet) and nipple for men and 1 inch
from the anterior axillary line in women. Be cautious with women when measuring this
site. Show them where you’ll be taking the measurements and get their permission
before placing the calipers
FIGURE 1. Upper Body Front and Back Skinfold Sites
•Triceps skinfold is the vertical fold on the posterior midline of the upper arm (over the
triceps muscle), halfway between the acromion (bony prominence on shoulder) and
olecranon processes (bony prominence of the elbow); the elbow should be extended
and relaxed.
•Subscapular skinfold is the fold taken on a diagonal line coming from the vertebral bor-
der of the scapula to 1 inch from the inferior angle of the scapula (the lower tip of the
scapula).
•Abdominal is the vertical fold taken at the lateral distance of about 1-2 inches from the
umbilicus.
•Suprailium is the diagonal fold above the crest to the ilium (top of hip bone) at the spot
where an imaginary line would come down from the anterior axillary line (front of arm
pit).
•Lower back is a lateral fold 2 to 3 inches above the ilium (top of hip bone) and 2 to 3
inches from the spine.
•Thigh skinfold is the vertical fold on the anterior (front) aspect of the thigh midway
between hip and knee joints.
FIGURE 2. Thigh Skinfold Site
•Calf skinfold is a vertical fold taken from the back on the inner aspect of the belly of
the gastrocnemius.
Aerobic Capacity Tests
The purpose is to estimate aerobic capacity through one of four possible testing proce-
dures. These field tests aren’t direct measures of maximum oxygen consumption. The step
test, ergometer (bike), and walking test are sub-maximal test which don’t stress the client
to a great degree and can be administered to all ages. The run test however should only be
administered to those who are fit.
Determine resting cardiac state by following these steps:
1. Allow client to relax approximately 2-3 minutes, while seated in comfortable position.
2. Measure/record resting heart rate through auscultation or palpation at the radial artery.
Count the first beat as zero and measure for 30 or 60 seconds. If you measure to 30
multiply the number of beats by 2 to get beats per minute.
3. Measure/record blood pressure. These two measurements aren’t necessary for the fit-
ness evaluation, but it’s good data to have. If you don’t take the subject’s blood pressure
ask them what it usually is.
Choose one of the four aerobic tests. The step and ergometer tests require equipment, but
are the easiest to administer due to the small test area and relatively short period of time to
collect data.
Step Test
Tools. 3 adjustable steps (4, 5, or 6-inch steps), metronome, heart rate monitor, stopwatch,
and stethoscope.
Test area. small room
Procedure.
1. Based on activity history, place client into appropriate workload category:
•Sedentary – Inactive, those older than 55 years. Use 4–6 inch step with a step rate of
15 steps per minute or 60 beats per minute using a metronome (2 beats for step up,
2beats for step down).
•Walker – Active, use 10 inch step with a step rate of 22 steps per minute or 88 beats
per minute using a metronome (2 beats for step up, 2 beats for step down).
•Runner – Very active, use 10 to 14 inch step with a step rate of 30 steps per minute
or 120 beats per minute using a metronome (2 beats for step up, 2 beats for step
down).
2. Acclimation – Have client get use to stepping rate by having them step at specified step
beat and step height. Tell clients to keep step rate consistent throughout test.
3. Testing – Have client start stepping with heart monitor in place and functioning. Make
sure heart rate monitor is working properly. Measure and record heart rate every minute
for 3 to 6 minutes. Ask the client about their exercise exertion every minute for 3 to 6
minutes according to the Borg Rating of Perceived Exertion (RPE) scale.
Tell your client that we want them to try to estimate how hard the work is while per-
forming the test. We want them to rate the degree of perceived exertion they feel. By
perceived exertion, we mean the total amount of exertion and physical fatigue.
Don’t have them be concerned with any single factor such as leg pain, difficulty breath-
ing, or work grade, but try to have them concentrate on their total, inner feeling of exer-
tion. Try to have them estimate as honestly as possible. Don’t under or over estimate,
just try have them estimate as accurately as possible. Have them feel free to use any
number on the scale, as well as half values (6 and a half) or decimals (6.5).
If you feel that a client’s reported RPE is over or under estimated, question them. Ask
them to truly feel the whole body effort. After asking them to do so, see if they change
their mind.
If you feel that their reported RPE is over or underestimated write a question mark next
to their reported RPE on the datasheet and write down what you feel is the true RPE.
Base your decision on their facial expression, ability to speak (typically the ability to
carry on a conversation ceases at 65 % of VO2 Max=RPE 13-14), breathing, and body
mechanics.
You’re trying to have them achieve a steady-state heart rate, where the heart rate no
longer increases with time spent exercising. An increase of no more than 5 beats over 2
to 3 minutes is considered steady state.
For the step and bicycle ergometer tests, steady state heart rate must be achieved as
well as a minimum heart rate threshold. Minimum heart rate threshold is based on age
and is suggested to be above 40% VO 2 Max. Don’t go 25 beats above this number.
Heart rates above this number are related to anaerobic work.
Minimum Threshold
Age Heart rate
20 125
30 120
40 115
50 110
60 100
>60 90
You must have clients step for a least 3 minutes before ending test. If client exceeds
minimum threshold and remains steady state, there is no need to increase workload. But
if heart rate doesn’t go over minimum threshold, increase workload by adding a 3- or 4-
inch add-on step.
Record steady state heart rate at the end before client stops and also manually measure
heart rate using the stethoscope or palpitation once they stop.
Walking Test
Tools. Heart rate monitor.
Test area. Calibrated treadmill or 1 mile track/course.
Note: Make sure that you state on the data sheet that you used a treadmill.
Procedure. Have subject walk one mile as fast as they can. At end of mile record time in
seconds and measure heart rate using monitor and/or manually measure. Example: a per-
son walks a mile in 12 minutes, 30 seconds (750 total seconds).
Run Test
Tools. Stop watch.
Test area. Calibrated treadmill or 1 mile track/course.
Note: Make sure that you state on the data sheet that you used a treadmill.
Procedure. The goal is to travel 1 mile as fast as possible without heart rate exceeding
150 beats per minute. The test may be done walking, jogging, or running, or any combina-
tion. This test is suitable for people in very good physical condition, who have been run-
ning for sometime, without any significant cardiovascular disease risk factors. At end of
1 mile record time in seconds, measure heart rate using monitor and/or manually measure
and also record the rating of perceived exertion.
Submaximal Ergometer Test (Astrand-Rhyming test)
[AFTA recommends the other tests over the ergometer because of lower estimates of VO2
max with this type of testing.]
Tools. Calibrated bicycle which measures workload in kilopounds (kp), heart rate monitor,
stop watch, stethoscope, and blood pressure cuff.
Procedure.
1. Based on activity history, place client into appropriate workload (kp) category:
•Sedentary or those over 45 years – Inactive women and men: 1.0 kp.
•Walker – Active-1.5-2.0 kp for women and 2.0-3.0 kp for men.
•Runner – Very active: 2.0-2.5 kp for women and 3.0-3.5 kp for men.
2. Have client get use to bike by having them pedal at a low tension (0.5-1.0 kg) to figure
proper leg length. Tell clients to keep RPM between 50-60 and keep it consistent
throughout test.
3. Start testing. Measure and record heart rate, RPM, workload, and rating of perceived
exertion every minute for 4-6 minutes. You’re trying to have them achieve a steady-
state heart rate (see “Step Test” on page 14). This is where the heart rate no longer
increases with time spent exercising. An increase no more than 5 beats over a couple of
minutes is considered steady state.
You must have clients pedal for a least 3 minutes before ending test. Remember to tell cli-
ents to keep RPM between 50-60 and keep it consistent throughout test. If client reaches
minimum threshold and it’s steady state, there is no need to increase workload. But if heart
rate doesn’t go over minimum threshold, increase workload by adding a .5 to 1 kp.
When to stop any of the aerobic capacity testing.
•When client experiences chest pain, fatigue, or dizziness
•When client wishes to stop
•Heart rate exceeding 85% of maximum heart rate (max heart rate = 220 – age)
•RPE > 15
•Systolic pressure >180 mm hg
•Diastolic pressure >100 mm hg
•An increase in workload without an increase in systolic pressure
When you stop any of the aerobic tests, allow client to walk around still recording heart
rate. Don’t go onto other testing unless heart rate drops below 90-100 beats/min with the
client feeling that they can go on.
Flexibility Tests
Purpose. Measure flexibility (the extensibility of a joint(s) and its supporting muscle, ten-
dons, and ligaments) through 3 tests.
Tools. Cloth tape measure, 12 inch step (the one used in the step test) and yard stick.
Test Area. Small room.
Procedure. Have clients warm up and stretch on their own. Observe their technique and
make notes for yourself on their stretching ability. Determine if they are following proper
stretching techniques.
Shoulder Rotation Test
Purpose. Test the flexibility of the shoulder girdle.
Procedure. Have client hold tape measure in left hand at the 5 inch mark and have the
right hand at 15-inch mark. Have them extend both arms in front of chest and then rotate
overhead trying to go completely around.
The client will not be able to do it totally without sliding right hand along the tape. Don’t
allow them to bend their elbows. As resistance is met, have the client slide right hand fur-
ther from the left along the tape until tape can be lowered against back. Record the dis-
tance between thumbs. Then record the distance from midpoint of deltoid to the other
from the rear. Also record the distance from acromion (bony prominence on shoulder) to
knuckles with arm straight. Take/record 2 measures of shoulder rotation to the nearest 0.5
inch. FIGURE 3. Shoulder Rotation, with arms overhead and behind the back
Calf Flexion Test
Purpose. Test the flexibility of the ankle, gastrocnemius, and soleus muscles.
Procedure. Keeping chest against a wall and body straight, have client bring their heels
back from the wall as far as possible.
Fitness Evaluation December 2, 2001 19
Stop when heels come off ground or body comes out of alignment. Record the distance
from the wall to the nearest toe. Measure/record 2 measures to the nearest 0.5 inch. FIGURE 4. Calf Flexibility
Sit and Reach Test
Purpose. Determine hip and trunk flexibility.
Procedure. Have clients sit against a wall with feet straight out in front with toes pointed
upwards. Make sure that the lower and upper back are against the wall as much as possi-
ble.
Insert 12-inch box against feet and place yardstick on top bringing zero-end to client. With
arms fully extended out in front and shoulders against the wall, bring zero-end of yardstick
to index fingers. Have client move forward as much as possible, bringing back off of wall
while keeping legs against the floor. Have them lean, sliding hands along yardstick with-
out disrupting it. Take/record 2 measures of the distance reached along yardstick to the
nearest 0.5 inch. FIGURE 5. Sit and Reach Test
Strength Tests
Purpose. To test the major muscle groups ability to generate maximal force without incur-
ring injury. AFTA has developed a testing protocol using the basic strength exercises found
in most health clubs with a single set, multiple repetition test which is safe and accurate.
Tools. Free weights (dumbbells and barbells) and flat bench.
Test Area. Small room or gym
Definitions.
•Concentric contraction – the motion when the muscle shortens.
•Eccentric contraction – the motion when the muscle lengthens (the resistance is greater
than the force generated).
Lifting Technique. Clients must demonstrate each exercise, showing proper form and
breathing technique. Correct form is a steady, non-jerking, non-momentum action follow-
ing a 2/4 count: 2-count concentric and 4-count eccentric. Don’t allow a new repetition
until the beginning of a new 3-second interval. Breathing should be done throughout the
test with expiration on the concentric and inspiration on the eccentric action. Tell each cli-
ent to give as much of an effort without hurting themselves. Explain that they might feel
sore the next day because of the testing.
Load Selection. To have accurate strength tests we must not allow more than 6 repetitions
to be performed, in other words test for a 1 to 6 repetition maximum. Have the client tell
you the maximum amount of weight for 1 to 6 repetitions on each exercise. This will be
the initial load for each exercise. After the first couple of repetitions ask the client if they
can perform 6 or more reps with the weight, if they say no, keep performing the test and, if
they say yes, stop testing and increase weight by 10–20%.
With all of the following tests record weight and reps on the data collection sheet. These
tests don’t have to be followed in the order presented.
Arm Curl Test
Purpose. Test the strength of the arms.
Procedure. Have client stand straight with back against the wall extending the arms fully
down holding a barbell (straight or easy-curl bar). Then have them flex their arms, curling
the bar up to shoulder level without having the back come off wall. Then fully extend the
arms back down and repeat until exhaustion or form deteriorates. The movement should
have a 3-second count; 1 second for the concentric action, and 2 seconds for the eccentric
action. Don’t allow a new repetition until the beginning of a new 3-second interval. FIGURE 6.
Arm Curl Test
Flat Bench Press Test
Purpose. Test the strength of the pectoral girdle and triceps.
Procedure. Have client lay back flat on a bench, keeping the feet flat on the floor. Grasp
both handles of the barbell, keeping the hands placed further apart than the shoulders. Lift
the weight upwards off rack and lower bar down touching the chest. Return the bar to full
arm extension, but not hyperextension. Repeat until exhaustion or form deteriorates. The
movement should have a 3-second count; 1 second for the concentric action, and 2 sec-
onds for the eccentric action. Don’t allow a new repetition until the beginning of a new 3-
second interval.
Dumbbell Squat Test
Purpose. Test the strength of the core (lower back, gluteals, and abdomen) and quadri-
ceps.
Procedure. Have client stand with feet shoulder width apart holding a dumbbell in each
hand. Keeping the head up, squat down to ninety degrees of knee flexion (upper legs par-
allel to floor) and then rise back up pausing at the top of the motion. Repeat until exhaus-
tion or form deteriorates. The movement should have a 3-second count; 1 second for the
concentric action, and 2 seconds for the eccentric action. Don’t allow a new repetition
until the beginning of a new 3-second interval. FIGURE 7. Dumbbell Squat Test
Muscular Endurance Tests
Purpose. To test the ability of muscles to repeatedly contract through 3 tests.
Tools. 3 9-inch steps, metronome, or stopwatch
Test Area. small room.
Modified Sit-up Test
Purpose. Test the abdominal musculature’s endurance.
Tools. stop watch, exercise mat
Test area. small room
Procedure. Have clients lie on mat in supine position with feet flat on floor and knees
bent at a 90 degree angle. Tester places their hand with palm facing the client on top of
knees. Have the client crunch with arms and fingers fully extended, hand over hand, so
that they touch testers palm at the top of motion (tuck chin to avoid neck strain). Have
them return all the way back placing their shoulders on the floor. Use a metronome set at
60 beats per minute. One beat is for the curl up and hold phase, the next 2 beats for full
return or perform each complete repetition over 3 seconds. Have clients perform as many
modified sit ups as possible with good form. When muscles other than the abdominals
(psoas) are being used terminate test.
FIGURE 8. Sit-up Test
Push-up test
Purpose. Test the pectoral girdle and triceps musculature’s endurance.
Tools. Stop watch or metronome.
Test area. Small room
Procedure. Women will be in a modified position, with knees on a mat and legs at 90
degree angle, with the rest of their body straight. Men will have their feet on the floor.
Both will have hands shoulder width apart in line with the shoulders, hands flat on floor,
and back straight. The push-up start position is full extension. The end phase is 3 to 5
inches from floor. Use a metronome set at 60 beats per minute. Two beats are for the low-
ering and hold phase, the next beat is for full return or perform each complete repetition
over 3 seconds. Have clients perform as many push-ups as possible with good form. When
muscles other than the intended are being used to perform the motion or, when the back
doesn’t remain straight, terminate the test.
Note: You don’t need a metronome if you use these counts, but you must be very accu-
rate about keeping the exact paces.
FIGURE 5. Modified Push-upTest for Women
Box Jumps
Purpose. Test the lower body musculatures endurance.
Tools. Stop watch, 9-inch step or bottom flight of stairs
Test area. Small room
Procedure. Have client jump up and down onto a 9-inch step or stair as many times as
possible within 1 minute. The step should be braced against a wall, held down by a tester,
and/or by stopper, to prevent it from coming apart or use bottom step of a flight of stairs. A
complete step is where both feet come up and touch step as well as both feet returning to
floor. mo
Example of an Evaluation
(5 pages)