Week 10 – Final Testing
Yes, sadly you did read the title correctly, this week is fitness testing.
We have performed 7 weeks of hard work as well as health and diet amendments since last
completing these tests. Now is time to see if we have improved!
Remember, although quantitative measures (ieyour recording scores) may not show, if any,
improvement we are really focused on how you’re feeling and the subjective measures you
feel you have improved on. Whether this be you can squat lower, you are sleeping better,
your diet is healthier, absolutely anything. It’s these small changes that will all eventually
lead to those goals you want to achieve!
Group Goal
Complete the fitness tests and record your scores.
Fill in the attached documents in the e-shot and return your scores via email
[email protected] and we will compile the results.
Also, make a list of all the changes that you have made from this program so you can show
yourself, as well as us, what you have achieved!
Health Testing
Resting Heart Rate (HR)
It is no myth that exercise has an effect on our cardio-vascular system. Research has shown
that exercise increases cardiac output, increases lung capacity and decreases our resting
heart rate (HR).
This decrease in HR is because our cardio-vascular system is working much more efficiently,
our heart is stronger thus pumping more blood around the body per beat as well as
developing more blood vessels (capillaries) to deliver oxygen to your newly found working
muscles.
Ideally, you would measure this after being stationary for quite some time (i.e. just after
waking up, been sat down for a period of time, etc.).
To measure you’re resting heart rate, follow the procedure below:
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Begin by finding you’re Radial pulse(see diagram below).
o If you struggle to find this, you can use your Brachial or Carotid pulse.
Using your ring and middle finger apply a slight pressure at the sight and “feel”
your pulse.
Count the number of beats/pulses for 15 seconds.
Multiply this number by 4 and you have a standardised measure for your resting
HR. Record your score.
Waist-Hip Ratio (WHR)
This is starting to become a lot more standardised measure for health practitioners to use
for obesity/health measures as research has shown that it has much more accurate
correlation to health measures (particularly cardiovascular disease and diabetes) as
opposed to body mass index (BMI).
To standardise our testing we would like you to measure your WHR as:
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Waist (cm) = One inch above the navel (belly button).
Hip (cm) = Widest point of the buttocks/Greater trochanter line (bony landmark
of the femur, pictured below).
WHR = waist measurement (cm) DIVIDED by hip measurement (cm).
Fitness Testing
As mentioned previously, we are keeping the testing exercises the same; press ups, squats,
sit ups and running. However, our testing procedure is going to change.
As opposed to performing as many as you can in one minute, we would like you to perform
the test to a metronome.
Not only does this measure the amount you can do, but it will focus on your quality of
movement more as you are trying to stick to a set rhythm for a maximal duration of time.
The youtube link below can be used for all the body weight tests (press ups, squats, sit ups)
and the test stops when you can no longer stay with the timings. Record your score on the
sheet.
https://www.youtube.com/watch?v=k33_2CHxnVw
 Press ups – Perform& record as many as you can.
• Place your hands shoulder width apart and tense your Glutes and core to create a
straight back from head to toe (Pic 1)
• Lower your body maintaing this straight back until your upper arms are parallel to
the ground, approx a fist size from floor to chest (Pic 2)
• Raise back up in the same fashion, this is 1 rep
Pic 1
Pic 2
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If you feel you are unable to perform a standard press up (i.e. on hands and feet),
feel free to regress the exercise to either hands and knees, or, wall press ups.
 Squats – Perform & record as many as possibl.
• Feet shoulder width apart (heels in line with outside of shoulder) and point them in a
10-2 position (Pic 3).
• Bend hips and knees simultaneously whilst maintaing a natural curve in your lower
back (Pic 4).
• Squat down as far as possible making sure that your knees stay in line with the point
of your trainer/foot (Pic 5).
• Extend legs and maintain knees in line with your feet. Pic 6 shows faults that people
tend to do when they are tired so maintain focus on the quality of your technique as
opposed to the quantity.
Pic 3
Pic 5
Pic 4
Pic 6
 Sit ups – Perform & record as many as possible.
• Lying on the floor legs straight initially, bend one leg so that your foot is inline with
your straight leg’s knee (Pic 1). Then match by bringing the other into the same
position.
• Place hands on your thighs directly out front of you (Pic 2).
• A sit up is counted when you flex your torso upright and the palm of your hands
touch your knee cap (Pic 3). DO NOT sit fully upright as this is working the wrong
muscle group.
Pic 1
Pic 2
Pic 3
We have also taken out the modified Cooper Run and are replacing it with the “150m
shuttle run”.
This exercise is used by many team sports, particularly rugby, as a measure of anaerobic
fitness (the ability to work without oxygen). We feel with our practical sessions at Welford
Road, replicate this type of work more as opposed to the 5 minute steady state run we did
in the modified Cooper Run.
The test is outlined below:
150m Shuttle Run
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Set up 6 cones in 5m intervals from each other (25m length in total).
You shuttle run in a pyramid style fashion (pictured below)
o Start at 0m run to the 5m cone and back to start
o Then proceed by running to the 10m cone and back
o Run to the 15m cone and back and repeat in this fashion for the
duration of time passing as many cones as possible.
You run for 30seconds and record your score in meter’s
Rest for 30seconds
Repeat this for a total of 6 sets making sure you record your score for
each rep.
Add your 6 scores together for your final score.