FITNESS TEST FORM

CARDIOVASCULAR CAPACITY

Cardiovascular fitness is the ability of the heart, lungs and circulatory system to supply oxygen and nutrients
to working muscles efficiently, and allows activities that involve large muscle groups (walking, running,
swimming, biking, etc) to be performed over long periods of time.
1 mile test: Client runs on treadmill until 1 mile (or 1.6km) is completed. Client is in control of speed and
can increase or decrease the speed whenever they need until total distance is completed.


FLEXIBILITY

Flexibility is the ability to move a joint fluidly through its complete range of motion and is important to general
health and physical fitness. Flexibility is reduced when muscles become short and tightened by disuse causing
an increase in injury and strains.
Sit & Reach: Sitting with feet pressed against edge of the sit-and-reach-box, the client is to bend forwards
towards toes with hands stacked on top of one another. The goal is to push the measurement indicator as
far forward as possible. Measurement is done 3 times.


MUSCULAR ENDURANCE

Muscular endurance is the ability of a muscle to perform multiple contractions with a sub maximal weight for a
given period of time. Muscular endurance is very transferable to tasks within daily life, as well as in athletic
situations since the muscle is often under pro-longed periods of tension. Those who don’t perform well on
these tests will greatly benefit from resistance training programs.
Each test is done until exhaustion. Push-ups: complete as many repetitions as possible without stopping.
Starting with full push-ups and ending with knee push-ups is acceptable; record total numbers of both.
Plank & Wall sit: hold position as long as possible without losing form or dropping out.


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