10 Fitness Tests to Gauge Your Strength, Flexibility, Conditioning, and Power
Testing yourself is a must for any athlete who wants to progress or simply maintain his or her fitness. The test gives meaning to the training project. It sets the starting level and marks the stages of the training plan. Regulations and corrections of possible errors are possible only after the passage of the test adapted to the activity practiced.
Maximum aerobic speed
Luc leger-Boucher test
The Luc Léger test requires a track of at least 150 m or a flat and marked course every 50 meters. This is a progressively increased speed test.
VMA Test
A VMA test can be performed from a time, between 3 and 6 minutes, or a running distance, between 1 km and 2 km, to be performed at maximum speed without a set pace. For example, the Astrand VMA Test is a race where you have to travel as far as possible in 3 minutes
Cooper’s Test
Cooper’s test consists of running as far as possible in 12 minutes. He mainly uses the lactic aerobic pathway.
Flexibility
10 simple tests are enough to know its level of flexibility
Maximum Heart Rate Test
The ideal is to measure its maximum heart rate by lending itself, after a good warm-up, to a relatively short exercise of the order of 4 to 6 minutes but we can also rely temporarily on the formula of Astrand.
Ruffier Test
Ruffier Dickson Test Helps Improve Knowledge of Cardiac Effort Adaptation
Estimation of running performance
A 2000 m test allows you to predict race times over longer distances, 10 km, half marathon, and marathon.
Lactatemia Resistance Test
The Lactate Test is a field test that estimates the degree of resistance to lactatemia. It deals with the ability to combine short and maximum efforts with incomplete recoveries.
Fatigue Test
Pichot’s subjective scale was proposed to measure the extent of fatigue
Harvard Step Test
The Harvard step-test is a physical fitness test that assesses maximum aerobic capacity and overall fitness level from the speed of recovery
Vertical trigger
The vertical relaxation test assesses the strength of the leg extensors
The explosive force of the legs
A long jump without momentum from a standing position assesses the explosive strength of the leg extensors
Recovery
This test measures the ability to recover quickly and well
Fitness and Recovery in Running
This test is a variant of the previous one and aims to better assess the level of recovery in running
This Fitness Test is a correlation test between the percentage of maximum aerobic velocity and the percentage of maximum heart rate.
Static balance proprioception test on one leg
This static balance proprioception test on one leg measures the effectiveness of posture control on a reduced surface support
Chair and Board
These 2 tests of muscle tonicity of the thighs and the trunk allow being evaluated on 5 levels according to the duration of posture maintenance.
