Fitness Level Testing by Mike VanZutphen

Fitness Level Testing by Mike VanZutphen

The role of fitness:
1. Aerobic Endurance
2. Anerobic Capacity & Power
3. Muscular Strength & Endurance
4. Response Time & Speed
5. Agility
6. Dynamic Balance
7. Neuromuscular Coordination
8. Flexibility

The tests given to evaluate your individual fitness level:
1. 1.5-mile run ---time____________
2. 20 yard dash---time____________
3. Hexagon test—time____________
4. Side Shuffle---time_____________
5. Spider test-----time_____________
6. Vertical jump-inches___________
7. Grip Strength---_______________
8. Push-ups---------_______________
9. Sit-ups-----------_______________
10. Sit and Reach---_______________
Heart rate /training sequence
To find your resting heart rate; before getting up in the morning take your pulse for 6 seconds, starting at 0. Multiply your pulse rate by 10. This is your resting heart rate. The chart is based on a resting heart rate of 80 beats per min. If your resting heart rate is 90, you must adjust the number on the chart up by 10. Likewise, if your resting heart rate is 70, you must adjust the number down by 10.

To find your personal training heart rate:
220 –(minus) your age = (equals) maximum heart rate – (minus) your testing heart rate x (multiply) by .7 to determine 70% of your maximum heart rate + (add) your resting heart rate = (equals) your training heart rate.

AGE MAXIMUM 80% 85% 75%
Heart rate of max of max of max
Recommended athletic train heart
14 206 165 175 154
16 204 163 173 153
18 202 161 171 151
20 200 160 170 150
22 198 158 168 148
24 196 157 167 147
26 194 155 165 145
28 192 154 163 144
30 190 152 162 143
32 188 150 159 141
34 186 149 158 140
36 184 147 156 138
38 182 145 154 136
40 180 144 153 135
45 175 140 148 131
50 170 136 144 129
55 165 132 140 123
60 160 128 136 120
65 150 120 127 112

Fitness procedures to test yourself:

Sit and reach test:
1. Sit with your knees extended and legs flat on the floor. Have a partner hold your
Knees so they do not come off the floor.
2. Lean forward with your arms extended and have your partner measure the
Distance from your fingertips to your toes. Your hands should be next to each
Other.
3. Record your score. If you do not reach your toes, the number is recorded
Negatively in inches. If you do reach past your toes, the number is recorded
Positively in inches.
4. Compare your scores with those in the chart below.

Female Excellent Good Average Needs Improvement

Adult + 6 + 4-6 + 2-4 - 2
Junior + 8 + 7-8 + 5-7 - 5

Male Excellent Good Average Needs Improvement

Adult +3 + 1-3 + 0-1 0
Junior +4 + 2-4 + 1-2 - 1

The 1.5 mile run test:
1. Find a quarter mile track (most high schools or community colleges)
2. Find a start point and set your stop watch and run 6 laps and record time.
3. Compare to table below.

Female Excellent Good Average Needs Improvement
Adult 11:49 11:49-13:43 13:43-15:08 15:08
Junior 10:30 10:30-11:00 11:00-11:30 11:30
Male Excellent Good Average Needs Improvement
Adult 8:44 8:44-10:47 10:47-12:20 12:20
Junior 9:45 9:45-10:15 10:15-11:00 11:00

The 20 yard dash test:
Procedure: (seconds)
1. The distance from the baseline to the opposite service line is 20 yards.
2. Start at the baseline and have someone time you from the baseline to service line.
3. Compare yourself with the chart below.

Female Excellent Good Average Needs Improvement
Adult 3.30 3.33-3.40 3.40-3.60 3.80
Junior 2.90 3.20-3.36 3.20-3.54 3.62
Male Excellent Good Average Needs Improvement
Adult 3.20 3.20-3.30 3.30-3.50 3.50
Junior 2.90 2.90-3.00 3.00-3.30 3.30

The spider run test:
Procedure: (seconds)
1. Position 5 balls on the tennis court; one on each corner where the baseline and single
Sidelines meet. One on each side where the singles sideline and service lines meet.
Also place one ball on the t or center service line intersection.
2. The player starts at the center hash mark in the middle of the baseline and must retrieve
All five balls and place them into a hat or area just behind the center hash mark.
3. The balls must be retrieved in a counterclockwise direction.
4. Start with one foot behind the center hash mark about 12 inches back, say go and start
The clock.
5. Record your time and compare with the chart.

Female Excellent Good Average Needs Improvement
Adult 17.30 17:30-18:00 18:00-18:30 18:30
Junior 17:10 17:10-17:16 17:16-17:34 17:34
Male Excellent Good Average Needs Improvement
Adult 15:00 15:00-15:30 15:30-16:00 16:00
Junior 14:60 14:60-15:00 15:00-15:40 15:40

The grip test:

This test is good to understand the by-product of a weak grip. It gives you and understanding of how to prevent wrist and elbow injuries. It also helps you hold the racquet better on the off-center hits. Grip strength measures the strength of the fingers flexors and forearm muscles. The challenge for everybody is to get a dynamometer to measure your strength. I feel the test is important, but not necessary, unless you are constantly having the racquet rotate in your hand and loose your grip. If this is the problem then have the test done at a physical therapy clinic.

The push-up test for upper body strength and endurance:
Procedure: 60 (seconds)
1. Extend your arms, but keep your head, shoulders, back, hips, knees, and feet in a
Straight line.
2. Make sure you maintain a straight body line during the complete exercise.
3. To count as a complete push-up, the upper arm must reach parallel to the floor.
4. Compare your scores below:

Female Excellent Good Average Needs Improvement
Adult 44 34-44 27-36 24
Junior 42 34-42 20-34 20
Male Excellent Good Average Needs Improvement
Adult 49 40-49 30-40 30
Junior 52 49-52 35-49 35

Vertical Jump test for a quick first step:
Procedure:
1. Stand with your side to a wall and touch it with your arm extended as high as
Possible.
2. Have a partner mark the spot.
3. Extend and attach a yardstick up the wall from the high-test reach of your fingertips.
4. Put chalk on your fingers before you jump.
5. Jump with your side facing the wall (do not take a step), reaching as high as you
can on the yardstick.
6. The difference between your standing reach and the highest point of your jump is
your score.
7. Compare your score in the table below.

Female Excellent Good Average Needs Improvement
Adult 21 16-21 12-16 12
Junior 22 17-21 13-17 13
Male Excellent Good Average Needs Improvement
Adult 27 22-27 17-22 17
Junior 28 26-28 21-26 21

The hexagon test measures foot quickness in changing direction:
Procedure:
1. On the ground, use masking tape to crate a hexagon (six sides with angles of 120
degrees) Make each side 24 inches long.
2. Stand in the middle of the hexagon and remain facing in the same direction
throughout the test.
3. When the partner gives you the command, “ready go” jump forward over the tape
and immediately back into the hexagon (your partner should be timing you)
4. Continue to face forward, jump over the next side and back to the middle, repeat
for each side.
5. Continue this pattern by jumping over all six sides and back to the middle each
time for three full revolutions of the hexagon.
6. When your feet enter the hexagon after three full revolutions, your partner should
stop the clock and record your time.
7. Compare with the table below.

Female Excellent Good Average Needs Improvement
Adult 12.00 12.00-12.10 12.10-12.40 13.40
Junior 10.48 10.48-11.70 11.70-12.30 12.30
Male Excellent Good Average Needs Improvement
Adult 11.80 11.80-13.00 13.00-13.50 13.50
Junior 11.10 11.10-11.80 11.80-12.70 12.70

Sideways shuffle measures lateral speed:
Procedure:
1. Start on the center service line at the T, with one foot on either side
of the line, facing the net.
2. While facing the net, shuffle along the service line, touch the doubles
sideline, then shuffle to the opposite doubles sideline, and continue
back to the center.(crossover steps are not allowed)
3. Compare to the table for results.

Female Excellent Good Average Needs Improvement
Adult 6.0 6.0-7.0 7.0-7.3 7.3
Junior 7.0 7.0-7.1 7.1-7.4 7.4
Male Excellent Good Average Needs Improvement
Adult 6.4 6.4-6.7 6.7-7.0 7.0
Junior 5.5 5.5-5.6 5.6-5.7 5.7

Sit-Ups
Sit-ups can be used to test abdominal power and endurance. Follow these instructions and compare your score to the national standards.
1. Lie on your back, knees bent feet flat on the floor.
2. Have a partner hold your feet so they don’t move during the exercise.
3. Cross your arms over your chest and place your hands on the opposite shoulders.
4. Partner counts as you perform as many repetitions as you can for 60 seconds.
5. To count as a complete sit-up lift the upper part of your body so that your elbows touch your knees in the up position, while keeping your arms against the body. Shoulder blades must touch the floor in the down position.
6. Do not perform this test if you have a history of lower back pain.
Sit-Ups Completed in One Minute
Junior Girls
> (more than) 54: Excellent
46-54: Good
35-46: Average
< 35 (less than): Needs Improvement Adult Women > 53: Excellent
46-53: Good
42-46: Average
< 42: Needs Improvement Junior Boys > 63: Excellent
56-63: Good
50-56: Average
<50: Needs Improvement Adult Men > 58: Excellent
51-58: Good
47-51: Average
< 47: Needs Improvement The training Regimen some considerations: Perceived Maximum Perceived Exertion Heart Exertion Rating Rate (%) Description 20 >
19 > 90% Very, Very Hard
18 >
17 Very Hard
16
15 > 80-89% Hard
14
13 > 60-79% Somewhat Hard
12
11 > 35-59% Fairly Light
10
9 Very Light
8
7 > 35% Very, Very Light
6
warm up aerobic segment cool down
5-10 min at least 20 min 10-20 min

Program considerations for training should follow these general routines
1. Warm-up before you exercise
2. Monitor exercise intensity with scale
3. Cool down should follow each session
4. Monitor progress form week to week by charting results
5. Be consistent and remember to recover
6. Periodization before competition

Tennis Skills Personal Evaluation

_______Overall Rating Mental Skills Goal_________________________

_______Overall Rating Physical Skills Goal_________________________

_______Overall Rating Serve Goal_________________________

_______Overall Rating Volley Goal_________________________

_______Overall Rating Overhead Goal_________________________

_______Overall Rating Forehand Goal_________________________

_______Overall Rating Backhand Goal_________________________

These are the average of your individual analysis of Skills in Player Evaluation.

Conditioning Skills Personal Evaluation/Goal

_______1.5 mile run time Goal time___________

_______20 yard dash time Goal time____________

_______Hexagon test time Goal time____________

_______Side Shuffle time Goal time____________

_______Spider test time Goal time____________

_______Vertical jump inches Goal inches ________

_______Push ups in 60 sec Goal push ups 60 sec_______

_______Sit-ups 3sets of 100 Goal Sit-ups __________

_______Sit and Reach inches Goal Sit and Reach ________

This is the starting point in your Personal Evaluation of Skills and Gives you a comparison of Skills vs Goals.

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