Endurance

Endurance Fitness Tests should only be performed once adequate results are achieved on the Stabilization Test.  Otherwise, repetitive motion injuries might result.

Significant gains in cardiovascular capacity and muscular endurance can take time to emerge, so we suggest that this Fitness Test be performed every 4 weeks.

Weight:  This is a baseline measurement that should be updated regularly as it is included in multiple TrainerMetrics calculations.

Body Fat %:  In addition to Bioelectrical Impedance (via a BIA device) methods, skinfold measurements are introduced to do the increased fitness level of the client.

• Bioelectrical Impedance (via a BIA device)
• 4 Site Skinfold (Durnin & Womersley)
• Circumference measurements can also be used based on the client’s comfort level.

VO2Max:  Cardiovascular capacity and/or muscular endurance are the immediate goals.  

• Resting Heart Rate is a reliable measure of fitness level.  It is also an input into target heart rate zones and other calculations automatically performed by TrainerMetrics.
• The 1.5 Mile Run test is suggested to reflect the client’s advanced level of fitness.
• If this test is too hard, consider using the 1 Mile Walk Test, 3 Minute Step Test, or the 12 Minute Run
• If this test is too easy, consider the Bruce Protocol
• If you are using equipment that provides a VO2Max score, you can enter it on the VO2Max: Result field.

Biomechanics:  We suggest using the following assessments:

• YMCA Sit & Reach test to assess posterior chain flexibility.  It is also indexed to population norms, which makes the results easier to contextualize.
• Trunk Lift test to assess posterior chain strength and anterior flexibility.  It is also indexed to population norms, which makes the results easier to contextualize.
• NASM’s Overhead Squat Assessment (OHSA) because it is easy to perform and produces a total body list of overactive and underactive muscles. 
• It also provides a list of myofascial release, flexibility, and activation exercises.  These corrective exercises can be found on the “Program” screen under “Mobility.”  
• A complete report of corrective exercises can also be printed by selecting it on the “Report” screen.  We suggest printing this report and giving it to your clients as homework.
• FMS movement screen score cards are also available for those that prefer the FMS protocols.
• ACE movement screen score cards are are also available for those that prefer the FMS protocols.

Muscular Endurance:  Cardiovascular capacity and/or muscular endurance are the immediate goals. 

• Assessments appropriate for a moderate level of strength are:
• YMCA Bench Press Test
• Max Reps: Sit Ups
• Max Reps: Squats
• Max Reps: Inverted Row
• Max Time: Plank
• Max Time: Wall Sit
• Assessments appropriate for an advanced level of strength are:
• Max Reps: Pull Ups
• Max Reps: Push Ups

Note:  The Default Fitness Tests outlined in this section are merely a starting point for the creation of Fitness Tests that are appropriate for your business.  They can also be updated on an account level or at the client level and are subject to change.