Fitness Assessment and Testing
Screening first
Begin with informed consent, a health-history questionnaire, and a readiness screen such as PAR-Q+. Clients with symptoms, known disease, or uncontrolled conditions need medical clearance before vigorous testing. Record resting heart rate and blood pressure before anything strenuous. Standard resting categories: normal below 120/80; elevated 120–129 over below 80; stage 1 hypertension 130–139 or 80–89; stage 2 at or above 140/90.
Common measures
Estimated maximal heart rate is 220 minus age, with roughly ±10–12 bpm of individual error - always described as an estimate. The Karvonen method uses heart-rate reserve (maximum minus resting) for target zones. Perceived exertion uses either the 6–20 or the 0–10 scale. Field and submaximal tests (step, bike, walk, 1.5-mile run) are safer for beginners than maximal testing. Skinfolds and waist circumference estimate body composition; BMI is a crude screen that misclassifies muscular clients.
Order of testing
Test one quality at a time and let prior effort fade: resting measures, then body composition, then flexibility, then muscular strength and endurance, then cardiorespiratory testing last.
Traps and a rule of thumb
Questions blur validity (does it measure what it claims?) with reliability (does it repeat?), and treat estimated max heart rate as a measured fact. Rule of thumb: “Rest before effort; cardio last.” Worked example: a 40-year-old with a resting rate of 70 has an estimated max of 180 and a reserve of 110; at 70% intensity the Karvonen target is 70 + 0.70(110) ≈ 147 bpm.