HEALTH-RELATED
FITNESS
ASESSMENT KIT
Prepared by
Dr. Nor Aijratul Asikin
Mohamad Shalan
Dr. Norhazira Abdul Rahim
HEALTH- RELATED
PHYSICAL FITNESS
TEST: ADULTS
>18 y/o, <65 y/o
01. Aerobic Capacity
Laboratory Method
Cardiopulmonary Exercise Test (CPET)
Field Method
YMCA 3-Minute Step Test
Rockport 1.6 km Walk Test
Cooper 12-Minutes Test
2.4 km Run Test
02. Body Composition
Laboratory Method
Bioelectrical impedance
03. Muscular Strength and
Endurance
Laboratory Method
Wingate Test
Field Method
1RM Bench Press & Leg Press Strength Test
Push-Up Test
Sit-Up Test
Squat Test
04. Flexibility
Field Method
Sit-and-Reach Test
QSU3043
AEROBIC CAPACITY
Laboratory Method
Cardiopulmonary Exercise Test
1. Begin this practical activity by gathering basic data of the subjects (refer to individual data
sheet).
2. Each subject needs to do a warm-up for about 10 min.
3. Use Bruce protocol for the testing, and subject must be set up accordingly using metabolic cart
(Fitmate Pro, COSMED).
4. Choose either to use sub-maximal or maximal test based on subject’s recent physical activity
history (or weekly exercise frequency).
5. Upon completion of the test, each subject should perform a cool-down consisting of slow
walking followed by stretching.
TESTING DATA
Date : ______________________
Name : _________________________________________________________________
Age : ____________________ years old
Gender : Male / Female
RER : _____________________
Resting HR : _____________________ Training HR : _____________________
Resting BP : _____________________
VO2max : _____________________
Aerobic/ Anaerobic threshold : _____________________
Lactate (pre) : _____________________ Lactate (post) : _____________________
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QSU3043
NORMS
Subject's fitness category : ______________________
page 4
QSU3043
AEROBIC CAPACITY
Field Method
YMCA 3-Minute Step Test
Equipment:
12 inch (30.5 cm) high bench
Metronome set at 96 beats/ minute
Watch or timer
Instructions:
1. The subject listens to the metronome to become familiar with the cadence and begin when the
time starts.
2. The subject steps up, up, down, down to the 96 beat/ minute, which allows 24 steps/ minute.
3. This continues for 3 minutes.
4. After the final step down, the subject sits down and the heart rate is counted for 1 minute.
Scoring:
1. The 1 minute recovery heart rate is the score for the test.
TESTING DATA
Date : ______________________
Name : _________________________________________________________________
Age : ____________________ years old
Gender : Male / Female
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QSU3043
NORMS
Male (beats/min)
Female (beats/min)
Subject's recovery HR : ______________________ bpm
Subject's fitness category : ______________________
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QSU3043
AEROBIC CAPACITY
Field Method
Rockport 1.6 km Walk Test
Equipment:
Watch or timer
Instructions:
1. The subject requires to walk as fast as possible for a distance of 1.6 km (1 mile).
2. Record the time taken (in minute) for the subject to finish 1.6 km walk test.
3. Heart rate need to be taken immediately at the end of the walk.
4. Use the equation below to calculate the VO2max.
VO2max = 132.853 - (0.0769) x weight (in pounds) - (0.3877) x age + (6.315) x gender values -
(3.2469) x 1.6 km walk time - (0.1565) x HR
Note:
Gender value (0 for female, 1 for male)
Weight: from kg to pound, multiply 2.2046
TESTING DATA
Date : ______________________
Name : _________________________________________________________________
Age : ____________________ years old
Gender : Male / Female
Weight : ______________________ pound
Walk Time : ______________________ minutes
Heart Rate : ______________________ bpm
page 7
QSU3043
NORMS
Subject's fitness category : ______________________
page 8
QSU3043
AEROBIC CAPACITY
Field Method
Copper 12 Minutes Test
Equipment:
Watch or timer
Instructions:
1. Have the subject warm up by walking/ or jogging for 5 minutes prior to the test.
2. Instruct the subject to run as far as possible in 12-minutes. Emphasize that a faster
speed will result in a higher predicted VO2max.
3. Measure the distance completed in 12 minutes and record in (in meters) on a
worksheet.
4. Use the equation below to predict VO2max.
5. Compare the estimated VO2max score to the norms table.
TESTING DATA
Date : ______________________
Name : _________________________________________________________________
Age : __________________ years old
Gender : Male / Female
Total Distance (completed in 12 minutes) : _______________________ meter
VO2max (mL/kg/min) = (0.0268 x distance in meters completed in 12 minutes) – 11.3
= _______________________
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QSU3043
NORMS
Subject's fitness category : ______________________
page 10
QSU3043
AEROBIC CAPACITY
Field Method
Cooper 2.4 km Run Test
Equipment:
Watch or timer
Instructions:
1. Begin this practical activity by gathering basic data of the subjects.
2. Subject needs to do a warm-up for about 10 min.
3. Then, subject will start to walk or run for 2.4 km distance as fast as possible.
4. Start a stopwatch at the same time that the walk or run is initiated.
5. When subject complete the distance, record the time to the nearest second on the
individual data sheet.
6. After completing the activity, subject should perform a cool-down consisting of slow
walking followed by stretching.
7. Use the equations below to estimate VO2max, and fitness category.
VO2max = 65.404 + (7.707 x gender values) – (0.159 x body weight in kg) – (0.843 x run
time in min)
Note:
Gender value (0 for female, 1 for male)
TESTING DATA
Date : ______________________
Name : _________________________________________________________________
Age : __________________ years old
Gender : Male / Female
Body weight : _______________________ kg
Run time : _______________________ minute
page 11
QSU3043
NORMS
Subject's fitness category : ______________________
page 12
QSU3043
BODY COMPOSITION
Laboratory Method
Bioelectrical Impedance
Equipment:
Bioelectrical impedance, InBody.
Instructions:
1. Step onto the InBody. Align feet with the foot electrodes—body weight will be
automatically measured.
2. Enter required informations.
3. Grab the handles.
4. Get into position by following instructions displayed on the machine's screen.
5. Maintain testing posture until the reading complete.
TESTING DATA
Date : ______________________
Name : _________________________________________________________________
Age : __________________ years old
Gender : Male / Female
Body weight : _______________________ kg
Height : _______________________ cm
Body mass index: ______________ BMI category: _______________________
Skeletal muscle mass : _______________________
Fatt mass : _______________________ Visceral fat : _______________________
Waist-Hip Ratio : _______________________
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QSU3043
MUSCULAR STRENGTH AND ENDURANCE
Laboratory Method
Wingate Test
Equipment:
Cycle Ergometer
Wingate software
Instructions:
1. Subject is required to do warm up for 1 minute, 60 rpm.
2. Upon completion of 1 minute warm up, subject is instructed to pedal as fast as possible
for 30 seconds.
3. Repeat the test for 3 times, 2 minutes rest between each test.
TESTING DATA
Date : ______________________
Name : _________________________________________________________________
Age : __________________ years old
Gender : Male / Female
Peak power : 1) __________________ watt Average : _________________ watt
2) __________________ watt
3) __________________ watt
Average power : 1) __________________ watt Average : _________________ watt
2) __________________ watt
3) __________________watt
Fatigue index: 1) ______________ % Average : _________________ %
2) ______________%
3) ______________%
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QSU3043
MUSCULAR STRENGTH AND ENDURANCE
Field Method
1RM Bench Press & Leg Press Strength Test
Equipment:
Barbell
Leg Press Machine
Instructions:
1. Subject warms up with stretching and light lifting.
2. Subject performs a lift below what is an estimate of the maximum.
3. To prevent fatigue, subject rest at least 2 minute between lifts.
4. The weight is increased by a small increment (2 or 4 kg), depending on the exercise and
weight increment available.
5. The process continued until the subject fails an attempt.
6. The last weight successfully completed is the 1RM weight.
7. Divide the 1RM by the subject's body weight.
TESTING DATA
Date : ______________________
Name : _________________________________________________________________
Age : __________________ years old
Gender : Male / Female
1RM : __________________ kg
Body Weight : __________________ kg
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QSU3043
NORMS
Subject's fitness category : ______________________
Subject's fitness category : ______________________
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QSU3043
MUSCULAR STRENGTH AND ENDURANCE
Field Method
Push-Up Test (upper body muscle endurance)
Equipment:
Mat
Instructions:
1. Female subject perform the test with knees bent and touching the ground; males
perform the test with the toes touching the ground.
Scoring:
1. The number of correct repetitions.
TESTING DATA
Date : ______________________
Name : _________________________________________________________________
Age : __________________ years old
Number of correct repetitions : __________________
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QSU3043
NORMS
Subject's fitness category : ______________________
page 18
QSU3043
MUSCULAR STRENGTH AND ENDURANCE
Field Method
1-Minute Sit-Up Test (abdominal endurance)
Equipment:
Mat
Stopwatch
Instructions:
1. The starting position is lying on the back with the knees bent and feet flat on the floor.
2. The arms are folded across and the chest, and must maintain no gap between the
forearms and the chest at all times.
3. A second person is permitted to hold the lower legs or ankles.
4. On the command ‘go,’ subject start the crunch by raising the upper body forward until
the elbows or forearms touch the thighs, and then lower the torso until the shoulder
blades touch the ground.
5. Repeat for 1 minute.
Scoring:
1. The number of correct repetitions.
TESTING DATA
Date : ______________________
Name : _________________________________________________________________
Age : __________________ years old
Number of correct repetitions : __________________
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QSU3043
NORMS
Subject's fitness category : ______________________
page 20
QSU3043
MUSCULAR STRENGTH AND ENDURANCE
Field Method
1-Minute Squat (lower body muscle endurance)
Equipment:
Chair/box
Stopwatch
Instructions:
1. Start with a chair or box that makes the knees bend to a 90 degree when sitting on it.
2. Start by standing in front of the chair with feet width apart. Set a timer for 1 minute.
3. Lower the body until it graze the chair or box (don't sit), and then come back up.
4. The subject will do at their own pace. Let them take rests as they need.
5. Count the total number of repetitions.
Scoring:
1. The number of correct repetitions.
TESTING DATA
Date : ______________________
Name : _________________________________________________________________
Age : __________________ years old
Number of correct repetitions : __________________
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QSU3043
NORMS
Subject's fitness category : ______________________
page 22
QSU3043
FLEXIBILITY
Field Method
Sit and Reach Test
Equipment:
Sit and Reach Box
Instructions:
1. This test involves sitting on the floor with legs stretched out straight ahead. Shoes
should be removed.
2. The soles of the feet are placed flat against the box.
3. Both knees should be locked and pressed flat to the floor - the tester may assist by
holding them down. With the palms facing downwards, and the hands on top of each
other or side by side, the subject reaches forward along the measuring line as far as
possible.
4. Ensure that the hands remain at the same level, not one reaching further forward than
the other.
5. After some practice reaches, the subject reaches out and holds that position for at least
one-two seconds while the distance is recorded. Make sure there are no jerky
movements.
6. Perform 3 trials.
Scoring:
1. The best score is recorded to the nearest centimeter.
TESTING DATA
Date : ______________________
Name : _________________________________________________________________
Age : __________________ years old
Data : 1) __________________ cm
2) __________________ cm
3) __________________ cm
The best score : __________________ cm
page 23
QSU3043
NORMS
Subject's fitness category : ______________________
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