Fitness tests are used to assess the physical condition, i.e. the body's adaptation to intense exercise. The best known and scientifically proven exercise tests include, among others Cooper test, Harvard test, Margaría test, Ruffier test. See what these methods are all about and find out what your level of physical fitness is.

Physical performance testshelp assess exercise capacity in athletes. The most universal indicator that you can use to measure your performance is VO2max, which is VO2 max. It shows how much oxygen the body can take up to the maximum during intense exercise. Determining VO2max requires specialized monitoring equipment, therefore this indicator is only used in laboratory tests.

At home, the most common method of assessing fitness is to measure your heart rate at different stages of the exercise test. The values ​​obtained in this way are generally slightly less precise, but require less time, energy and resources than laboratory tests.

Meet6 of the most popular fitness tests , most of which you can do yourself at home without the need for measuring equipment.

Fitness test: Cooper test

This is the easiest way to measure your physical performance. It was developed by the American physician Kenneth H. Cooper. During the stress test, the subject runs continuously for 12 minutes on flat ground and then measures the distance covered. The obtained result is compared with the data included in a special table, taking into account the sex and age of the tested person.

There is no need for complicated devices or special conditions to perform the Cooper test. It is advisable, however, that the test should take place on a relatively soft running surface, e.g. at an athletics stadium.

Fitness test: Maria's test

The attempt by Margaret belongs to the so-called step-tests (similar to the Ruffier test and the Harvard test described below). It consists of two approaches. In the first stage, the test subject climbs a 40 cm step for 6 minutes at a rate of 15 steps per minute. In the last 3 minutes of exercise, her average heart rate is measured. Nextwait 20-30 minutes for the heart rate to stabilize again.

After this time, the subject enters the step again for 6 minutes, but this time at a rate of 25 steps per minute. In the last 3 minutes, he measures his average heart rate once again. Both results are substituted into a special formula for calculating VO2max:

VO2max=[HRmax(VO2II- VO2I ) + HRIIx VO2I- HRI x VO2II ] / HRII- HRI

where:

HRmax- maximum heart rate in beats per minute (can be calculated from the formula 220 - age)

HRI- average heart rate measured in the first effort

HRII- average heart rate measured in the second exercise

VO2I- estimated oxygen uptake in the first exercise (fixed amount of 22.00 ml / O / kg / min)

VO2II- estimated oxygen uptake in the second exercise (constant amount equal to 23.4 ml / O / kg / min)

A metronome is useful to perform this test, as it beats the correct step rhythm.

Fitness test: Ruffier test

This is the second step-test. Its procedure is somewhat less complicated than that of the Margaría trial and can be successfully performed at home. First, the test person's resting heart rate is measured. Then, she does 30 squats in 1 minute. In this test, the use of a metronome is not necessary as it is easy to get into the rhythm of the exercise: the squat lasts 2 seconds, with the first second being when the legs are fully bent and the second when you are back in a standing position. After the end of the test, the heart rate is measured twice: immediately after exercise and after 1 minute of rest in a sitting position. Each result is multiplied by 4, and then put into the formula:

IR=[(P + P1+ P2 ) - 200] / 10

where:

IR - stands for Ruffier indicator

P - resting heart rate

P1- heart rate measured immediately after exercise

P2- heart rate measured after 1 minute of rest

Standards for the test are on the scale:

from 0 - 0.1 - very good efficiency

0.1 - 5.0 - good efficiency

5.1 - 10.00 - average efficiency

over 10.00 - poor efficiency

Fitness test: Harvard test

The Harvard test takes into account the division into sex - men climb 51 cm high, and women 46 cm. The exercise part lasts 5 minutes, and during this exercise, the subject must climb at a rate of 30 walks per minute. After completing the test, he rests in a sitting position and the other person measures his pulse for 30 seconds in the followingtime intervals:

A measurement: from 1 min to 1 min 30 sec (this is the time from the end of exercise)

B measurement: from 2 mins to 2 mins 30 sec

C measurement: from 3 mins to 3 mins 30 sec

The efficiency index (Ww) is calculated by substituting the measured values ​​in the formula:

Ww=300 s x 100/2 x (A + B + C)

Test results are compared with the point scale:

90 points and more - very good efficiency

80 - 89 points - good performance

65 - 79 points - average efficiency

55 - 64 points - poor efficiency

below 55 points - very poor efficiency

Fitness test: PWC test170

Another frequently used test for physical capacity is PWC170( Physical Work Capacity ). It consists in calculating in watts [W] the work that the examined person performs at a heart rate of 170 beats per minute while exercising on a bicycle ergometer. The higher the PWC index, the better the efficiency. The test can only be performed under laboratory conditions as it requires specialized monitoring equipment. The participant is tested in two approaches, each of which lasts 5 minutes. The load should be selected so that during the first attempt the patient's heart rate does not exceed 130 beats per minute, and in the second attempt it does not exceed 150 beats per minute. It is allowed to take a break of about 20 minutes between the two attempts. The obtained results are plotted on the appropriate coordinate system from which the VO2max is read (graphical method) or substituted into the formula (analytical method).

Formula for the calculation of the PWC170 :

PWC170=N1+ (N2 -N1 ) x [(170-f1 ) / (f2 -f1 )]

where:

N1- first load

N2- second load

f1- heart rate value for the last minute in the first try

f2- heart rate value for the last minute in the second try

Fitness test: Ryhming-Astrand test

The Ryhming-Astrand test is based on the so-called submaximal operation - that is, one in which oxygen consumption is 60-70% VO2max. It can be carried out with the use of a cycloergometer or in the form of a step-test. In the case of work on a bicycle ergometer, the subject exercises for 5-8 minutes, keeping the pulse within the range of 120-170 beats per minute (optimally 130-150 bpm). The load is selected individually depending on the condition of the tested person. At the end of each minute of testing, the heart rate is read and the average is calculated from the values ​​obtained. Resultis compared with the standards contained in specially developed tables.

The step-test variant consists in entering a step 40 cm high for men and 33 cm high for women with a rhythm of 22.5 steps per minute. In order to maintain a constant pace of work, it is necessary to use a metronome or a device emitting a regular acoustic signal. From 15 to 30 seconds after the end of the test, the frequency of heart contractions is measured, then converted to one minute and taking into account the body weight of the tested person, VO2max is read from the nomogram - a special chart prepared for the test.

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ABC of exercises