FITNESS TESTS PROCEDURES NOTES

1. Rockport Walking Test

Assess cardio-respiratory endurance by estimating one’s VO₂max

Procedure:
a. The test protocol requires the subject to walk a mile (1,600 m) as fast as
possible. When finished, record the time of the walk to the nearest minute
(00:00).
b. Measure a 10-second pulse immediately after the walk. The pulse is most
easily felt over the radial or carotid arteries. When taking a pulse to measure
heart rate remember to press lightly to avoid occluding (obstructing) the blood
flow

c. Using the regression equation, compute the subject’s VO2max.

VO2max = 132.6 – (0.17xWt) – (0.39xAge) + (6.31xG) – (3.27xT) – (0.156xHR)

Where: VO2max = ml/kg/min

Wt = Body weight in kg
Age = Age in years
Gender (G) = 0 for females, 1 for males
*Time (T) = Time to walk 1 mile (00:00)
˄HR = Post-exercise heart rate (bpm)

* Convert the walk time from a 00:00 value to a 00.00 value.

˄ Convert the 10-second heart rate to beats per minute (bpm) by multiplying
by 6.

2. 1-Minute Curl-Up
Assess the muscular endurance of the abdominal muscles.

Procedure:
a. The subject lies on the floor/mat with the arms and hands extended by his/her
sides, knees bent and feet flat on the floor (hook lying position). The subject
positioned his/her fingertips on the top of a four-inch guide. The subject’s feet must
stay on the floor throughout the test.

b. The subject performs a regular curl up while sliding his/her hands on the floor/mat
to reach the bottom of the four-inch mark and return to the lying position. This is
done in a steady pace and not slow down.

c. The subject does as many curl up until he/she stops voluntarily, is stopped by the
tester, or the allotted time is up.

d. Only legal repetitions should be counted and these are characterized by the
procedure above (1, 2, 3). Any changes in the established technique will stop the
test

e. The subject does as many curl up until he/she stops voluntarily, is stopped by the
tester, or the allotted time is up.
 f. Only legal repetitions should be counted and these are characterized by the
procedure above (1, 2, 3). Any changes in the established technique will stop the
test

3. 1-Minute Push-Up
Assess the upper body muscular strength and endurance
Procedure:
a. Male subject assume the standard push-up position with hands shoulder-width
apart, legs and back straight. Female subject assume the modified position with
hands shoulder-width apart, back straight and knees bent.

b. At the tester’s signal the subject lowers his/her body until the arms are flexed 90° at
the elbows then return s to the original straight-arm position. This is done in a
steady pace and not slow down.

c. The subject does as many of this until he/she stops voluntarily, is stopped by the
tester, or the allotted time is up.

d. The trunk and leg position must be maintained throughout the test.

e. Only legal repetitions should be counted and these are characterized by the above
procedure (1, 2, 3, 4). Any changes in the established technique will stop the test.

4. Modified Sit and Reach

Assess lower back and hip flexibility

Procedure:
a. The subject sits on the floor with his/her back, shoulders and head against a sturdy
wall.

b. The legs are extended in front of the subject with the knees straight and the heels
one foot apart.

c. The subjects overlap his/her hands so the fingertips can provide only one farthest
point from which a reading can be made.

d. The overlapped hands from fully extended arms are lowered to the floor with the
head and shoulders still against the wall. This is where the “0” mark of the tape
measure or meter stick is aligned. The tester stabilizes the tape measure/stick.

e. The subject reach out as far as he/she can on the tape measure/meter stick while
keeping the legs straight. The hands must made contact with the tape/stick. The
subject must stay at this position for about two seconds so the tester can make a
reading.

f. Three trials are allowed with a little rest in between each trial
5. Body Mass Index (BMI)
An indicator of obesity and is correlated to an increased risk of cardiovascular disease

Procedure:
a. Measure the subject’s body weight (kg) and height (m).

b. When measuring height, the subject’s heels, buttocks, shoulder blade (scapulae),
and head are in contact with the measuring device

c. Calculate BMI using the formula below.

BMI = Body Weight (kg)
Height² (m²)

6. Waist Hip Ratio (WHR)

Used to estimate the risk of cardiovascular disease associated with obesity

Procedure:
a. Measure the subject’s waist at the level of the umbilicus. Make sure the tape
measure is parallel with the ground.

b. With the subject’s feet together, measure the largest circumference (the greatest
posterior protrusion) of the hips.

c. Divide the waist measurement by the hip measurement. Make sure to use the
same unit values ( inches or centimetres ) for each measurement.

WHR = Waist measurement (m)

Hip measurement (m)
Requirement: size 5”x 8” index card

Name:
Year:
Class Day & Time:
Section:
Date of Birth:

Date Pre-Test Date Post Test

Taken Score Taken Score

I. Body Composition
Weight:
Height:
Body Mass Index (BMI):
Classification:
Waist:
Hips:
Waist-Hip Ratio (WHR):
Classification
II. 1-minute Push-up

Classification:

III. 1-minute Curl-up

Classification:

IV. Modified Sit & Reach

Classification:
V. Rockport Walking Test
Walking Time:
Post Heart Rate:
Resting Heart Rate (RHR)
VO2max:
Classification: