FITNESS METRICS
This is a non-exhaustive list of fitness assessments to track your progress. Ideally you would preform each of these test once every 6 months, but at a minimum once a year. It is recommended to assess your worst performer more frequently.
BROAD JUMP
The broad jump, also known as the standing long jump, is an explosive and dynamic athletic event that showcases an athlete's lower body strength and power. Unlike other jump events, the broad jump starts from a stationary position with no steps or running allowed.
Stand in a stationary position with your feet together.
Mark the frontmost point of your toe on the ground.
Using maximum force, jump forward as far as you can while keeping both feet together.
Upon landing, ensure you plant your feet firmly on the ground.
Mark the backmost point of your foot where it lands.
Measure the distance between the front and back points you marked on the ground.
Aim to jump a distance equal to or greater than your own height (for women, aim for 15% less than their height) to achieve an impressive jump.
Focus on explosive power and technique to achieve the best possible distance in the broad jump.
Repeat and challenge yourself to improve with each attempt, pushing your boundaries and aiming for greatness in this exhilarating test of strength and athleticism.
VERTICAL JUMP
The vertical jump is a dynamic and explosive exercise that measures an individual's ability to leap upward. It is a key metric used in various sports to assess an athlete's power and lower-body strength.
Stand with your feet shoulder-width apart.
Mark the highest point you can reach with your fingertips on a wall or a measuring tape.
Take a few preparatory jumps to warm up your muscles.
Now, jump as high as you can, reaching up with your hands to mark the highest point you can touch on the wall or measuring tape.
Measure the difference between the two marks, from your standing reach to your jump reach.
Aim to achieve a vertical jump height of 24 inches or higher. If you are over 50 years old or a woman, aim for 20 inches or better.
To improve your vertical jump, incorporate strength training exercises for your lower body, such as squats and lunges, as well as plyometric exercises like box jumps and depth jumps.
Focus on explosive power and proper technique during each jump, using your arms to add momentum and lift.
Regularly practice vertical jumps to track your progress and strive for greater heights, unlocking your full athletic potential.
MILE RUN
The mile run, a classic benchmark of cardiovascular fitness, is a straightforward yet challenging test that measures an individual's running endurance. This one-mile distance has stood the test of time as a gold standard for gauging your running progress and overall fitness level.
Warm Up: Begin with a light warm-up, such as brisk walking or light jogging, to prepare your muscles for the run.
Find a Suitable Route: Choose a flat and measured route to cover the one-mile distance. This can be a track, a park path, or a stretch of road.
Start Steady: Begin at a comfortable pace to conserve energy for the entire mile. You don't need to sprint right from the start.
Pace Yourself: As you find your rhythm, maintain a steady pace that you can sustain throughout the run.
Stay Relaxed: Focus on your breathing and maintain good posture. Keep your arms relaxed and your strides steady.
Push Through: As you approach the halfway point, remind yourself of your goal and dig deep to maintain your pace.
Finish Strong: In the final stretch, give it your all. Gradually increase your speed to cross the one-mile mark with determination.
Cool Down: After completing the mile run, gradually slow down your pace to a walk or light jog. This helps prevent muscle stiffness.
Record Your Time: Note the time it took you to complete the mile run. This serves as a benchmark for tracking your progress in the future.
HAND GRIP
The grip strength test is a practical and reliable way to measure the strength of your hand and forearm muscles, providing valuable insights into your overall upper body strength and physical condition. This test is a popular performance benchmark that has been used for years to assess an individual's muscular strength.
Equipment: You'll need a handheld dynamometer, a device specifically designed to measure grip strength. Ensure it's calibrated and properly set.
Warm Up: Before starting the test, warm up your hands and wrists with some gentle stretching and a few squeezes of a stress ball.
Stance: Stand comfortably with your feet shoulder-width apart. Keep your arm extended by your side, and make sure your wrist is in a neutral position.
Testing Hand: Hold the dynamometer in your testing hand, with your fingers comfortably wrapped around the handle. Your thumb should be on top of the handle.
Grip: Squeeze the dynamometer as hard as you can using a firm, steady grip. Make sure your fingers don't slip and your grip is even across all fingers.
Recording: While gripping the dynamometer, the device will display the amount of force in kilograms. Make a note of the reading.
Switch Hands: Perform the same test on your other hand following the same procedure.
Repetition: Repeat the test on both hands three times each, alternating hands to prevent fatigue from influencing the results.
Results: Aim for a minimum of 40kg (35kg for women), with an ideal grip strength of 60kg and 10% variation in grip strength between your dominant and non-dominant hands.
DEAD HANG
The dead hang test is a straightforward and effective way to assess your upper body strength, particularly the muscles in your arms, shoulders, and back. It's a common performance benchmark that reveals your ability to hold your own body weight suspended from a horizontal bar.
Find a Bar: Locate a sturdy horizontal bar that can support your body weight. This could be a pull-up bar at a gym or even a secure tree branch.
Grip: With an overhand grip, grasp the bar with your hands slightly wider than shoulder-width apart. Your palms should face away from your body.
Hang Position: Let your body hang freely from the bar. Your arms should be fully extended, and your feet should not touch the ground.
Hold On: Engage your core muscles to maintain a stable body position. Keep your shoulders relaxed and your back straight.
Time It: Time how long you can hang in this dead hang position. Aim to achieve a minimum of 30 to 50 seconds for a decent baseline.
Challenge Yourself: If you can hold the dead hang for above 60 seconds, that's considered a good achievement. Remember, this benchmark may vary if you're significantly above or below average weight.
Repeat for Accuracy: Perform the dead hang test multiple times to ensure accuracy. Rest for a moment between attempts.
LEG EXTENSION
The leg extension test is a simple and effective way to assess the strength of your leg muscles, particularly your quadriceps. It provides insights into your lower body strength and can serve as a valuable performance benchmark to track progress over time.
Find a Machine: Locate a leg extension machine at your gym or fitness center. This machine allows you to extend your legs against resistance.
Adjust the Weight: Set the weight on the machine according to your age group:
<40 years old: Use your own body weight.
40-50 years old: Use 90% of your body weight.
50-60 years old: Use 80% of your body weight.
60-70 years old: Use 70% of your body weight.
Adjust accordingly for older age groups.
Position Yourself: Sit on the leg extension machine with your back against the backrest and your feet positioned under the padded bar.
Repetitions: Perform 8 to 10 repetitions for your first set. Rest for a minute, then complete 2 to 3 sets in total.
Track Progress: Keep track of the weight used and the number of repetitions.
FRONT SQUAT
The front squat, also known as the goblet squat, is a powerful lower body exercise that not only builds strength but also tests your endurance and stability. It's a fantastic performance benchmark that provides insights into your leg and core strength.
Introduction (40%): To begin, use a weight that's about 40% of your body weight. Hold it close to your chest with both hands, elbows pointing downward. This introduction will help you acclimate to the movement.
Hold and Squat: With the weight held securely at your chest, descend into a squat position. Lower yourself as far as you comfortably can, ensuring your knees track over your toes and your back remains straight. Your elbows may gently press against your knees as you squat.
Hold for 30 Seconds: Once in the squat position, aim to hold it steadily for 30 seconds. Focus on maintaining your balance and keeping your core engaged.
Transition (50%): Once you've mastered the 30-second hold with the lighter weight, progress to using a weight that's about 50% of your body weight.
Hold and Squat: Repeat the squat movement, holding the heavier weight at your chest. Lower yourself into the squat position, ensuring proper form and control.
Hold for 45 Seconds: Challenge yourself to hold the squat for 45 seconds this time. It's normal to feel the burn in your leg muscles and core.
Stand Up (Optional): Ideally, return to a standing position after completing the hold. However, if you're feeling fatigued, you can gently stand up with the weight.
MUSCULAR ENDURANCE
A muscular endurance test is a vital measure of your muscles' ability to sustain effort over a prolonged period. It's a key performance benchmark that helps evaluate your stamina and the capability of your muscle groups to resist fatigue.
Front Plank (60 Seconds)
Side Plank (45 Seconds)
OR
Consecutive Push-ups (Ideal: Men - 25(10 minimum), Women - 15(5 minimum)): Perform consecutive push-ups with no pausing.
OR
Alternative Test (Peak Strength): If push-ups aren't your preferred choice, perform an alternative exercise. Choose a weight that's around 75% of your one-rep max for that exercise. Complete 8 to 12 repetitions within a set timeframe. Remember, more reps might indicate a peak strength issue.
MAXIMUM EFFORT
A maximum effort test is a rigorous assessment that pushes your limits to measure your peak performance and capacity. It's a crucial performance benchmark that provides valuable insights into your physiological capabilities and helps gauge your fitness level.
Choose a Protocol (Bosco or Windgate): Two common protocols are the Bosco Protocol and the Windgate Protocol.
Bosco Protocol: This involves maximal effort vertical jumps, typically using a jump platform. You aim for the highest jump possible, measuring explosive leg power.
Windgate Protocol: In this test, you give an all-out sprint or exertion for 30 to 60 seconds, pushing your cardiovascular and muscular systems to their limits.
Preparation: Warm up thoroughly to prevent injury and prepare your muscles for the intense effort ahead.
Execute the Test: Depending on your chosen protocol, either perform a series of vertical jumps for maximum height (Bosco Protocol) or sprint or exert with all your might for 30 to 60 seconds (Windgate Protocol).
Monitor Heart Rate: If you're doing the Windgate Protocol, focus on getting your heart rate close to your maximum heart rate (calculated as 220 - your age). Push yourself to the limit during the sprint.
Heart Rate Recovery Test: After the maximum effort, measure your heart rate immediately, and then continue measuring it for 60 seconds. A healthy recovery rate is about 0.5 beats per second, meaning your heart rate should drop by about 30 beats in a minute.
VO2 MAX
A VO2Max test is a comprehensive measure of your cardiovascular fitness and endurance capacity. It's a valuable performance benchmark that provides insights into your body's ability to efficiently use oxygen during intense physical activity.
Choose a Test: There are a couple of options for testing your VO2Max:
A True VO2 Max test can be performed in a sports fitness center or doctors' office
Running Test (Alternate Option: 12-Min Coopers Test): If you're a runner, perform a 12-minute run, aiming to cover as much distance as you can within that time. This requires determination and sustained effort.
Walking Test: Alternatively, you can choose a 1-mile walk. Record the time it takes to complete the walk and your heart rate at the end.
Online Tools: Plug in your distance covered (for running) or time taken (for walking) along with your body weight and heart rate into online calculators designed for VO2Max estimation. These tools help determine your VO2Max score.
Setting Goals: Aim for a minimum of 40 ml/kg for men (with a goal of 55+ ml/kg) and a minimum of 35 ml/kg for women (with a goal of 50+ ml/kg). These values represent the volume of oxygen you can utilize per kilogram of your body weight.
Warm Up: Before the test, warm up your muscles with light cardio and dynamic stretches.
Execute the Test: Perform the 12-minute run or 1-mile walk, pushing yourself to maintain a steady pace.
Heart Rate Measurement (Walking Test): If you're doing the walking test, measure your heart rate immediately after completing the mile.
