How a Fitness Test Is Performed

A fitness test, also known as a fitness assessment, comprises a series of exercises that help evaluate your overall health and physical status. A wide range of standardized tests is used for these exams, including body composition tests, cardio stress tests, endurance tests, and range of motion tests.

The tests are considered the starting point for designing an appropriate exercise program for general health and fitness purposes. They are meant to ensure you won't be at risk of harm and provide the trainer with the insights needed to establish clear and effective fitness goals.

General Health Evaluation

Before starting a fitness program, it is important to share your medical history with your trainer and get the necessary approval from a healthcare provider to proceed.

Most fitness specialists will use one or more screening tools to help determine your baseline health. This may include obtaining vital sign measurements such as height, weight, resting heart rate (RHR), and resting blood pressure (RBP).

Many trainers will also use a physical activity readiness questionnaire (PAR-Q) comprising seven or more questions about your general health. Among the questions, you may​ be asked about the medications you take, any problems you have with dizziness or pain, or any medical condition that may impair your ability to exercise.

Body Composition Testing

Body composition describes the components that comprise your total body weight, including your muscles, bones, and fat. The most common methods for estimating body composition include the following:

  • Bioelectrical impedance analysis (BIA): During BIA, electrical signals are sent from electrodes through the soles of your feet to your abdomen to estimate your body composition.
  • Body mass index (BMI): BMI is a generalized calculation of body fat based on height and weight.
  • Skinfold measurements: During skinfold measurements, calipers are used to estimate how much body fat there is in a fold of skin.

Body Mass Index (BMI) is a dated, biased measure that doesn’t account for several factors, such as body composition, ethnicity, race, gender, and age. 

Despite being a flawed measure, BMI is widely used today in the medical community because it is an inexpensive and quick method for analyzing potential health status and outcomes.

Cardiovascular Endurance Testing

Cardiovascular endurance testing, also known as stress testing, measures how efficiently your heart and lungs work to supply oxygen and energy to your body during physical activity.

Among the three most common tests used:

  • 12-minute run tests: Performed on a treadmill, 12-minute run tests compare your pre-exercise heart and respiration rates with your post-exercise heart and respiration rates.
  • Exercise stress: Exercise stress testing is also performed on a treadmill or stationary bike and involves using a heart monitor and blood pressure cuff to measure your vital signs during exercise.
  • VO2 max testing: Performed on a treadmill or stationary bike, V02 max testing uses a breathing device to measure your maximum rate of oxygen consumption during an activity

Some trainers will incorporate exercises such as sit-ups or push-ups to measure how you respond to specific exercises. These baseline results can be used later to see if your health and fitness levels have improved.

Strength and Endurance Testing

Strength testing measures the maximal amount of force a muscle group can exert at one time. Muscle endurance testing, by comparison, measures the length of time a muscle group can contract and release before it fatigues.

The exercises used include the push-up test and core strength and stability test. Sometimes, a trainer will use a metronome to see how long you can keep up with the rhythm. The results are then compared to people of the same age group and sex to establish your baseline levels.

Strength and endurance tests are valuable as they help the trainer pinpoint which muscle groups are stronger and which are vulnerable and in need of focused attention.

Flexibility Testing

Measuring the flexibility of your joints is vital in determining whether you have postural imbalances, foot instability, or limitations in your range of motion.

Shoulder Flexibility Testing

Sometimes called the zipper test, shoulder flexibility testing evaluates the flexibility and mobility of your shoulder joint. Use one hand to reach behind your neck, between your shoulders, while reaching behind your back, toward your shoulders, with the other. Measure how many far apart your hands are.

Sit-And-Reach Testing

This is used to measure tightness in your lower back and hamstring muscles. The sit-and-reach test is performed on the floor with your legs fully extended. Flexibility is measured by how many inches your hands are from your feet when reaching forward.

Trunk Lift Testing

Trunk lift testing is used to measure tightness in your lower back. It is performed while lying face-down on the floor. With your arms at your side, you would be asked to lift your upper body with just your back muscles. Flexibility is measured by how many inches you can lift yourself off the ground.

The Bottom Line

Fitness testing has many benefits, from helping professionals understand what types of exercise are most safe and most effective for you to helping you measure your fitness progress over time. It can also identify fitness areas that need improvement, allowing for an individualized plan to identify areas of potential for increased fitness. This can help prevent injuries and help maintain your body's overall health. If you're wondering whether fitness testing would benefit you, ask a healthcare provider.

Frequently Asked Questions

  • What is the main purpose of fitness testing?

    Fitness testing allows healthcare or fitness professionals to measure specific areas of health and fitness. It establishes a fitness baseline, allowing you to track your fitness gains.

  • What factors affect fitness testing?

    There are a number of variables that affect the results of fitness testing. Your age, gender, and prior exercise routines will affect your fitness test results. In addition, the conditions of an individual test can affect results, for example, weather, time of day, and whether you are hydrated.

  • How do you improve your fitness testing results?

    Consistent exercise is the best way to improve fitness. If you're a beginner, focus on making exercise part of your routine. Design a workout program you are able to sustain. As your fitness improves, add intensity and endurance to your routine. Ask a healthcare professional or fitness professional for guidance if you need advice.

12 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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  7. UC Davis Health. Oxygen Consumption - VO2.

  8. Jiminez C. Understanding 1-RM and Predicted 1-RM Assessments. American Council on Exercise. 2018.

  9. Heyward VH, PhD, Gibson AL, PhD. Advanced Fitness Assessment and Exercise Prescription. Human Kinetics. 2014.

  10. Pate R, Oria M, Pillsbury L, (Eds). Health related fitness measures for youth in Fitness Measures and Health Outcomes in Youth. Institute of Medicine. 2012.

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  12. Metcalf A. How to improve flexibility and maintain it. American Council of Exercise. 2014.

Additional Reading
  • Mauch, L.; Eklund, L.; Greenberg, J.et al. Appropriate and Inappropriate Practices Related to Fitness Testing. J Phys Ed Recreat Dance. 2017;88:6,3-9. DOI:10.1080/07303084.2017.1331636.

By Elizabeth Quinn, MS
Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics.