How to Assess Physical Fitness: Tests, Types, and Evaluation

How many times have you been approaching a subway or bus stop and, seeing it coming, decided to run so you wouldn’t miss it? How do you feel after the run? Are you one of those people who need time to recover? In that case, you should improve your physical condition, but what is it, and how can we evaluate it? We’ll tell you.

What Is Physical Fitness?

Physical fitness is the ability to perform physical exertion vigorously and effectively, delaying the onset of fatigue and preventing injuries. Being in good physical condition doesn’t mean being a super athlete but rather developing the physical capabilities and qualities necessary to successfully perform the physical activities in which one participates. Physical fitness is related to a person’s health.

Types of Physical Fitness

Two types of physical condition can be distinguished:

• General physical fitness. This category refers to the level of efficiency necessary to function in daily life. It is the foundation of optimal health.
• Special physical condition, part of a good general physical condition and is particular to each sporting activity.

Although at birth we are marked by some genetic factors that determine a physical condition as good, very good or excellent, and there are also causes that limit its development or that contribute to its deterioration, mainly the lack of exercise, excess food and/or poor nutrition and the consumption of tobacco and alcohol, the determining factor of physical condition is related to the concept of development, that is, physical condition depends on the work that is done to improve or maintain it.

Components of Physical Fitness

Among the components that we usually evaluate in physical fitness, we highlight:

When Do We Assess Physical Fitness?

There are 3 times when a physical fitness assessment can be performed:

1. Initial Assessment: This step aims to determine the starting point and establish the overall goal. This typically takes into account the individual’s risks, lifestyle, the physical activity that is recommended and contraindicated, etc.
2. Process Evaluation: During the evaluation process, the state of physical condition, the evolution, the training process, the readjustment of objectives, etc. are monitored.
3. Final Evaluation: After the training plan is completed, the objectives achieved are evaluated by reviewing the person’s health status.

Also Read: Diabetes: Why Physical Activity Is Important

How Do We Assess Physical Fitness?

There are many tests and assessments that measure physical fitness, but the most commonly used ones are categorised into these three types of tests:

Physical Fitness Tests

They relate to specific performance and are used to measure the effectiveness of training processes and the degree of individual improvement in a specific motor skill. An example of this is:

Cooper Test

This test measures a subject’s aerobic endurance by having them cover the greatest possible distance in 12 minutes, either running or alternating with walking without stopping. The results are interpreted using a table that combines parameters such as age, sex, and fitness level.

Specific Laboratory Tests

They evaluate parameters related to an individual’s functional capacity under much more sophisticated, rigorous, and controlled conditions and under stressful situations. An example of such a test is:

The Mile Test

This test determines the maximum oxygen consumption (VO2 max) in subjects of low physical fitness by having them walk one mile as fast as possible. Heart rate and time taken are then recorded. The formula used is VO2 max = 132.6 – (0.17 x Body Weight) – (0.39 x Age) + (6.31 x Sex) – (3.27 x Time) – (0.156 x Heart Rate). The values are then interpreted using a table that combines the parameters of age, sex, and fitness level.

Anthropometric Tests

They assess body dimensions and composition. This method is often used to determine nutritional status and the possibility of achieving an optimal weight through intervention. An example of such a test is:

Body Mass Index

Determines the amount of body fat present in the body through the formula: BMI=weight (kg)/height (m²)

Conclusion

These are some of the tests used to measure physical fitness, although there are many more. Do you know of any others? Which one do you find the most difficult?

Also Read: Health Through Physical Activity And Sports