Fitness test assessment(fta )
Lower Body Strength Fitness Test (Chair Squats)
| Test Requirements | |
|---|---|
| Required Equipment | Seated Chair/Table |
| How to Perform the Test | |
|---|---|
| Step 1 | Sit on the chair & ensure your hips and knees are parallel to the floor. |
| Step 2 | Keep both feet at shoulder width, then step wider with toes pointing diagonally. |
| Step 3 | Extend your hands forward at shoulder height. |
| Step 4 | Stand up, and while lowering down, ensure you don’t touch the chair. |
| Step 5 | The maximum number of repetitions performed without rest will be your score. |
Push-Up Fitness Test
| Steps to Perform the Push-Up Test | |
|---|---|
| Step 1 | Kneel down on your legs with hands pointing forward & under the shoulders. |
| Step 2 | Keep your back flat and use your toes as the standing point. |
| Modified Position for Females | Keep legs together, lower legs in contact with the floor, and use knees as support. |
| Step 3 | Drop your chin forward, passing your palm line, without touching your abdomen on the floor. |
| Step 4 | Push through your palms to lift your upper body with elbows fully extended. |
| Step 5 | The maximum number of repetitions performed without rest will be your score. |
Canadian Trunk Forward Flexion Test
| Test Requirements | |
|---|---|
| Equipment | Sit and reach box (or 26cm ruler) |
| How to Perform the Test | |
|---|---|
| Step 1 | Sit tall without shoes, ensuring the soles of your feet are flat against the 26cm ruler mark. |
| Step 2 | Keep your feet 6-8 inches apart. |
| Step 3 | Draw back at a 90-degree angle with hands forward, placing one palm on top of the other. |
| Step 4 | Slowly reach forward with both hands, extending as far as possible, and hold for 2 seconds. |
| Step 5 | Exhale while moving forward, ensuring your head is positioned between your arms when reaching. |
| Step 6 | Score is recorded as the maximum distance (in cm) reached with the fingertips. |
| Step 7 | Best of two trials is recorded as the final score. |
VO2 Max Calculator
| Step | Description |
|---|---|
| 1️⃣ Warm-up | Do a 10-minute warm-up before starting the test. |
| 2️⃣ Walk 1 Mile | Walk exactly 1 mile (1609 meters) as fast as possible. No running. |
| 3️⃣ Measure Heart Rate | Immediately after finishing, count heartbeats for 10 seconds and multiply by 6. |
| 4️⃣ Enter Data | Input weight, age, gender, time, and heart rate below. |
| 5️⃣ Get VO2 Max | Click "Calculate" to see your estimated VO2 Max. |
Partial Sit-Up / Curl-Up Fitness Test
| Category | Description |
|---|---|
| Purpose | To measure core strength and endurance. |
| Required Equipment | Ruler or tape measure, two drawn strip lines (12 cm for <45 years, 8 cm for >45 years). |
| Step 1 | Lie on your back with knees bent and palms on the floor beside your hips. |
| Step 2 | Ensure your fingertips are at the zero point before starting. |
| Step 3 | Gently move your fingers forward to reach the 12 cm or 8 cm point and hold for 1.5 seconds. |
| Step 4 | Slowly return to the zero point. |
| Step 5 | Repeat as many times as possible without resting. |
| Scoring | Maximum number of repetitions performed without rest. |
Fitness Test Score Calculator
| Test Name | Earlier Score | Earlier Category | Current Score | Current Category |
|---|---|---|---|---|
| Squats Test | 40 | Superior | ||
| Sit & Reach Test (cm) | 32 | Very Good | ||
| Sit-Up (Curl-Up) Test | 45 | Excellent | ||
| Push-Up Test | 13 | Good | ||
| Cardio Test (VO2 Max) | 34.75 | Fair |