AEROBIC CAPACITY
The McCardle Step Test (pictured here) measures your
aerobic (cardiovascular) fitness level based on how quickly
your heart rate returns to normal after exercise. Subjects step
at a rate of 22 steps per minute (females) or 24 steps per
minutes (males) for 3 minutes. The bench height is 16.25
inches (about the height of a gymnasium bleacher). When you
are ready to begin, you march up and down on the step to the
metronome beat (up, up, down, down) for 3 consecutive
minutes. After exercise, the subject remains standing, waits 5
seconds, and takes a 15-second heart rate count. This test
assesses your fitness level based on how quickly your heart
rate recovers after exercise.
Bruce Treadmill Test is another test we use to determine aerobic capacity.
FLEXIBILITY
The Sit n Reach Test is one way we can measure flexibility. It measures the flexibility of
your hamstrings/low back. The participant will remove shoes and place feet flat against the
box with their legs straight. Place one hand over top of the other, take a deep breath in and
exhale and stretch forward, keeping head down and legs straight (do not bend knees). No
bouncing! The participant will repeat this test 2-3 times.
CIRCUMFERENCE MEASUREMENTS AND BODY FAT
Circumference (Girth) Measurements are taken at the following sites: Thigh, chest arm,
waist, hips, and calf. Below are samples pictures from some of the sites.
Having circumference (girth) measurements taken is a great way to determine if your exercise
plan is working for you. It can tell you how many inches you are losing. The scale doesn’t
always tell us what we want, but circumference measurements can.
Body Composition—There are different methods to measure a person’s body fat %. Our
staff uses bio-electrical impedance (hand held device) or skin calipers (more accurate
method). When using the skin calipers, measurements are taken at 3-4 different sites.
Bioelectrical Impedance
Sample of Skinfold using calipers
MUSCULAR STRENGTH & ENDURANCE TESTING
HAND GRIP TEST—The hand grip test is
used to measure muscular strength. For
this test, you will squeeze the device as
hard as you can for 2-3 seconds. You will
repeat this 3 times. Participants can bend
arm at 90 degrees or use a straight arm to
complete this test.
PUSH-UPS—You will complete as many push-ups as you can until you fatigue (can’t go any
longer).
For males, toes are tucked, arms fully extended, hands at shoulder width and directly above
shoulders.
For Females, same as males except that knees are bent and remain in constant contact with
ground. Hands are slightly ahead of shoulder in the up position so that they are directly under
the shoulders in the down position.
SIT-UP TEST—This is a 60 second test. You will perform as many sit ups in 60 seconds with
proper form. Subject lies on back with feet flat. Heels12-18 inches from buttocks, arms
crossed on chest, hands on shoulders, and feet held on the ground. Arms must remain in
contact with chest and buttocks must remain on floor. Elbow/forearm must contact thighs
during the up position (without arms pulling away from chest) and mid back must contact floor
during the down position. Alternative Test: Partial Curl UP