Physical Test for Efficient Fitness

Most people exercise and work out, but physical fitness may only be in a tiny population. Although most modern people have insufficient flexibility in the thoracic spine and hip joints. But functional movement screening is rarely included in private education classes. In addition, even more and more group class newcomers experience vomiting in battle rope classes. The cardiopulmonary function is a loaded activity for checking heart performance. Unfortunately, it is rare for coaches to incorporate cardiopulmonary assessment into the warm-up session. Suppose High-Intensity Interval Training (HIIT) is compared to a car rally. In that case, the human body assessment before fitness is like the equipment inspection. Before the competition, aiming to eliminate “safety hazards” and reach the end as efficiently as possible.

As a commonly used assessment method for comprehensive clubs and private training studios. Body measuring instruments such as Visbody not only color-prints body fat percentage but also provide preliminary screening of body shape. These evaluation results can be used as one of the bases for fitness prescription.

Evaluation and role of body measuring instruments

As a commonly used assessment method for comprehensive clubs and private training studios. Body measuring instruments such as Visbody not only color-prints body fat percentage but also provide preliminary screening of body shape. These evaluation results can be used as one of the bases for fitness prescription.

Pre-fitness physical test includes body composition analysis, cardiorespiratory endurance, muscle health, flexibility, body composition, and other dynamic assessments. In addition some tests such as agility and flexibility.

Physical Test For Efficient Fitness

The role of evaluation is to prevent potential injury risks and improve exercise efficiency. What’s more important is to build trust with members and increase fitness motivation. At the beginning of a private education class, it is necessary to consider both professional and service evaluation. It is the basis for achieving user stickiness, and it will also be a better guarantee for repurchase.

Physical Assessment - the Starting Point for Efficient Fitness

Modern society is weaker because of poor diet and unevaluated physical assessment. Finding out the weaknesses for targeted reinforcement is the gym’s primary purpose. The process-based review familiar to fitness newcomers can be classified into body fat meter and posture meter. According to the results of the evaluations as a basis for designing training plans, fitness coaches need to consider individual health needs. This ability test is not simple, and accurate results and training programs require a professional blessing.

People with the same body fat, height, and weight have different muscle strengths in the upper and lower limbs. Office workers need to strengthen their shoulders, neck, and waist muscles to resist spinal strain. Salespeople who are tired of running and teachers who stand on the platform for a long time may be able to protect their knee joints through strength training of their lower limbs.

Age-specific fitness programs- What do professionals say?

At different ages, the degree of adaptation of the heart and lungs is different, and the resting heart rate can be used to calculate the target heart rate range of the client during exercise. The professionals can adopt many ways to achieve this, such as the HRmax equation for age prediction and the Karvonen or Tanaka method.

Physical Test For Efficient Fitness

Before performing a fitness program, the fitness group needs to inform the medical history at the beginning for an overall health assessment. Use the physical exercise readiness questionnaire (PAR-Q), ask about the type of drugs taken, daily physical conditions and pain problems, and any possible impairment of athletic ability Medical condition. In addition, there are more detailed cardiovascular, strength and endurance, and flexibility tests. For example, the functional movement screening FMS was developed by physiotherapist and exercise physiologist Gray Cook in the 1990s. A series of 7 movement components and 4-grade assessments focus on assessing flexibility and stability. The quick and convenient process can be completed in about 10-20 minutes. The designed exercise evaluation methods include squats, step-ups, lunges, active straight leg lifts, shoulder flexibility, and so on.

As a flexibility assessment, it can identify pain signs during exercise. The goal is to discover the weaknesses in these seven exercises, find any root causes of pain, and use the evaluation structure to provide customers with suggestions. Taking professional knowledge as the evaluation output and mastering the necessary evaluation skills may be the prerequisite for forming a better user experience.

Physical Test For Efficient Fitness

Visbody in the Gym

Visbody can quickly collect human body data within 34 seconds and generate a real 3D human body model. Through 3D bone point detection technology, it can complete nine posture evaluation items such as knee joint, XODK leg shape, pelvic forward/backward movement, etc., with millimeter-level accuracy and intuitively present users Posture issues. The application of direct segmental measurement multi-frequency bioelectrical impedance analysis (DSM-MFBIA) is more accurate and stable than the single electrical impedance method of traditional body measuring instruments. In addition, the dynamic tracking technology was launched in 2021 to detect the movement range of the shoulder in different directions in real-time, arouse users’ attention to shoulder pain, and effectively prevent sports injuries. It has been widely used in domestic gyms.

Fitness Assessment, Not Routine

Fitness evaluation is not a routine. In detail, each evaluation system includes many different test methods. The assessments conducts at the beginning of the training program can be utilize for continuous track and compare training progress and increase training motivation. In addition to traditional body composition measurements, these assessments also include muscle health assessment, cardiovascular assessment, and motor skills assessment.

Muscle Power

Assess muscle health, including two parts, muscle strength, and muscle endurance. Both are important for activities of daily living (ADL), positive impact on resting metabolic rate (RMR), prevention of osteoporosis, and lowering blood sugar.

Muscle strength is the maximum muscle strength produces as a result of repetition (usually resisting resistance) or the weight that a standard movement can complete once. 1RM (training weight with a maximum number of repetitions of 1) is a common assessment of muscle strength, and the 1RM test for bench press exercises is usually utilizes as a test method. Before completing the 1RM assessment, make sure to warm up the assesse. Most tests recommend using about 50% of the expected 1RM to complete the initial warm-up setting and allow 5 to 10 repetitions in order to avoid injury.

Physical Test For Efficient Fitness

Use the table to evaluate the number of repetitions of the corresponding maximum power (for example, the repetition power that can repeats ten times is about 75% of the maximum power)

Muscle Endurance

Muscle endurance lies in the ability to complete multiple repetitions of an exercise rather than just one repetition. Sometimes muscle strength and muscular endurance together describe the health of the muscle. The push-up test utilizes in testing the endurance of the upper body, mainly the endurance of the upper arm (triceps), chest (pleura), and shoulder (deltoid muscle). Men complete the standard push-up test, and women complete the knee-grip test with their knees on the ground. When the tester feels tired or exhausted, the test ends.

Physical Test For Efficient Fitness

Cardiorespiratory health

The 12-minute running is a classic test method by the Cooper Institute and used by the sports science community for 50 years. After a moderate warm-up, the tester performs a 12-minute running. Then, the complete distance benefits to estimate the maximum oxygen uptake VO2 max.

In addition, the three-minute walk test is a common assessment of cardiopulmonary fitness. The required materials include a pedal, stopwatch, metronome, and stethoscope to record the resting heart rate of the participant before warming up or starting the test.

Clients will have a short warm-up before the assessment and perform up and down exercises on the pedals. The tempo is one step per beat, and the metronome sets to 96 beats per minute, which equals 24 total steps per minute. Three minutes later, the test subjects immediately sat down and recorded their one-minute heart rate.

In addition to the simple test tools, there are tests to evaluate the flexibility of the back and thigh muscles. For example; usually using sitting forward flexion as an evaluation method. And the vertical jump test benefits in testing the strength and explosive power of the quadriceps group.

What Does A Good Evaluation Require?

A good evaluation requires a balance between service and professionalism. Appropriate integration of assessment into the exercise process, assessment during warm-up, training, and relaxation are compulsory courses for the coaches. For example, teaching a fitness user to measure his heart rate after aerobic running. Besides estimating exercise intensity based on his age and cardiopulmonary ability, can establish a bond with the customer. This non-routine evaluation method can reduce the sense of boredom and increase the fitness expectations of customers.

A reasonable training plan is based on the reliability of the evaluation results. A professional evaluation is also one of the prerequisites for the development of a reasonable fitness plan. Supplemented by more professional and personalized assessment methods is one of the signs of health assessment. According to different ages and health conditions, the individual’s exercise performance and upper limit of exercise intensity can screen out. The professional and personalized evaluation in the early stage and the establishment of a trust relationship with the fitness customer group are some of the guarantees for the formation of long-term cooperation in the later stage.