Module 3–4 – Physical Fitness Tests

To determine current fitness level (strengths & weaknesses)

BMI = Weight (kg) ÷ Height (m²)

Formula for Body Mass Index

Underweight

BMI category for <18.5

Normal

BMI category for 18.5–24.9

Overweight

BMI category for 25–29.9

Obese

BMI category for 30–39.9

Waist-Hip Ratio (WHR)

Index used to estimate CVD risk associated with fat distribution.

Waist circumference ÷ Hip circumference

Formula for WHR.

1 inch above the navel

Location of waist measurement (relative to navel).

Most protruded part of buttocks

Location of hip measurement (relative to buttocks).

Rockport Walking Test

A test requiring the subject to walk 1 mile as fast as possible to estimate VO₂max.

VO₂max = 132.6 – (0.17 × weight in kg) – (0.39 × age) + (6.31 × gender) – (3.27 × time) – (0.156 × HR)

Formula used to compute VO₂max in Rockport Walking Test.

1-Minute Push-Up Test

Test measuring upper body strength using push-ups for one minute.

1-Minute Curl-Up Test

Test measuring abdominal endurance using curl-ups for one minute.

Sit-and-Reach Test

Test measuring flexibility of lower back and hamstrings.

Pulse (radial or carotid arteries)

Device-free way of measuring heart rate.

T-shirt, shorts/jogging pants, and rubber shoes

Appropriate attire during testing.

Pre-heart rate

The pre-exercise measurement taken before warm-up.

Post-heart rate

The measurement taken immediately after activity.