In different clubs, tests can vary and vary slightly from one another. There are those who do not do them in principle. And yet this is very important, especially at the initial stage of training. Fitness testing allows you to determine the level of your physical performance. And accordingly, make a safe training program for you and objectively evaluate their results in dynamics. For new members of the club this is the starting point.
For those who return to classes after a long break, the opportunity to choose the appropriate recovery mode. Of course, it is optimal that the testing is conducted by a specialist. It's harder to do this and evaluate the results. But if you have not been tested in the club, or if you are training at home yourself, you can not do without "self-diagnosis". On the day of testing, you should not drink alcohol, coffee and energy. And also to train: no physical exertion, except simple walks. At least three hours to stop smoking, and the last time to eat for two hours. So, let's go!
Power Endurance Test # 1
Twisting from the prone position
Why the test is needed: To determine the muscle tone, as well as readiness for power loads. You will need: Yoga mat and stopwatch.
How to do it: Lie down on the floor, bend your legs, place your feet on the width of the pelvis, put your hands behind your head. Raising your back and shoulders, start making twists. Do not tear your lower back from the floor, keep your elbows "looking" to the sides. Do 1 minute. Count those twists, where you did not break the technique.
We evaluate the results of the technique of fitness testing. Evaluation of "bad" shows that you are not yet ready for the power loads. Too weak muscle tone. The greater that you can afford the first three weeks is light cardio. You can start the power training only under the guidance of a coach who will follow the technique. Independently you can twist the pedals of an exercise bike, walk on a path, and, choosing the most simple program. "Hills", "steps", swings are not yet for you. If the level is medium and below average - it is useful to swim, to perform simple sets of exercises with their own weight. Let them not be very big: 6-7 exercises. Rest between sets for about a minute. If the result is high, you can use any kind of fitness.
Fitness testing in the club begins with a questionnaire. Recollect, whether there are at you diseases or signs which disturb you recently (a pain of not clear origin, a giddiness, a stamping in a breast, etc.). If you answered "yes", then before you start training, you need to consult a doctor.
"Sit down and get it"
Why the test is needed: Determine your ability to perform movements with sufficient amplitude, which is important not only for any fitness activities. You will need: A mat for yoga and a centimeter or a long ruler. How to do it: Sit on the mat, legs extend, the distance between the feet is about 20 cm. Roll the centimeter away from yourself and put between the legs so that the mark "20 cm" is at the edge of the heels. Pull your arms forward and slowly bend over, bending forward with your entire chest, not rounding your back or lowering your chin. Note how far to the mark on the centimeter you reached for your hands at the maximum point of inclination. Estimate the results: The norm is 20 cm. If more than 25 cm is excellent, less than 15 cm is bad. A nasty result can have a number of reasons. Probably, the reason for this is problems in the lumbosacral spine, trauma of the lower limbs, which lead to a decrease in the elasticity of ligaments and muscles, or simply a low capacity for stretching by nature. Usually, we advise you to be examined for clarification of the diagnosis. And in the absence of problems, we recommend soft types of stretching, yoga, pilates with a gradual increase in complexity. Those who have the stretch at the proper level, too, should do it twice a week to support this level.
Cardiotests
Orthostatic test
Why you need a test: Determine the state of your cardiovascular system using the fitness testing technique.
You will need: Only a stopwatch.
How to spend: Lie down on the couch and lie down quietly for 5-10 minutes. Then, determine the pulse, placing your fingers on your wrist, but not grasping it. Count 30 seconds and multiply the resulting number by two. After you get up and measure your pulse again. We estimate the results: The pulse at rest is normally 60-90 beats per minute (optimally - 60-75). After the ascent, it increases by another 10-12 strokes. If it is initially less than 60 or more than 90, if after you take the vertical position, jumps for more than 20 strokes - this is an occasion to consult a doctor, make an electrocardiogram and undergo a check before you engage in fitness.
Step test
Why a test is needed: Determine the readiness of your cardiovascular system for stress.
You will need: Step-platform or ladder with steps of suitable height. Stopwatch and, if possible, a metronome. How to do it: Put the blocks under the step-platform, set it at a height of 20-22 cm (for a tall girl - 26-28 cm) and run the metronome at a rate of 96 beats per minute.
Special fitness tests for coordination are not conducted. To evaluate it, you can do the following. Sit down, lift your right leg. Rotate it clockwise, while drawing with your right hand the number "6" from top to bottom and from bottom to top.
Start moving, making a step for each metronome beat. Rise to the steppe and get down from it with the same foot. If you do not have a metronome, evenly consider yourself at that pace to make a full move to the steppe step in 3 seconds.
Correctly place your foot on the platform or step, the heel should not hang. Go for 3 minutes. If the set tempo is too high for you, interrupt the test. At the end, wait a minute and measure your pulse again. Evaluate the results: After this test, you can see how the cardiovascular system reacts to the load itself and how quickly the body is restored after it. There can be three reactions. Hypotonic - the pulse after a minute of rest is even lower than at rest. This is typical for professional athletes, people for a long time and seriously engaged in fitness. Normal - the pulse is slightly elevated. It's a sign that you can build your workouts according to the usual, standard scheme. Hypertensive type of reaction - the pulse is very high. He did not just jump, but did not go down in a minute. The body did not cope with the load. This may be the result of a sedentary lifestyle, weight, fatigue. In any case, training should be very gentle so far. Walk on the path. Start at a low speed: 3.8-4 km / h, and gradually add 3-4 weeks. Observe the regime: this is very important for you! Eat normally, avoid stress and fatigue on the day of training. The main thing - do it 3 times a week, not occasionally.
Strength endurance test # 2
Push-ups from a standing position on your knees
Why the test is needed: To assess the uniformity of the muscle tone and the strength of the shoulder girdle. In girls, it often develops worse than the muscles of the lower part of the body. You will need: Rug and stopwatch. How is it done: Take a pose for push-ups with support on the knees, palms on the width of the shoulders, feet and shins tear off the floor. Start to push. Theoretically, this test must also be performed within a minute and at a given rate. In practice, you can only calculate how many times the girl was able to properly wring out. We evaluate the results: Most of us have shoulder muscles weak, so do not get discouraged if you can only press 4-5 times.
This is not a verdict: "training is not allowed". But, rather, a sign that you need to train these muscles more actively. If the result is poor or below average, you can do the simplest preparatory exercises: mixing hands with dumbbells (weight should be small) from the lying position, bench press in the simulator with a minimum weight. Then you can add training with an expander, engage in simulators with an average weight, do a bench press on uneven bars in a special simulator.