Fitness Tests Directions

•  Go to all fitness tests to see all test choices

•  Go to % fat to calculate your body composition based on our in-class assessment. You will need to complete the following buttons:

•  male or female.

•  age.

•  weight.

•  insert your in-class test numbers for pectorals, abdomen, and quadriceps (men), or triceps, suprailiac, and quadriceps (women).

•  press the “calculate” button

•  your values will be listed on the right side of page.

•  Go to flexibility to calculate your sit & reach scores based on our in-class assessment. You will need to complete the following buttons:

•  male or female.

•  age.

•  insert your in-class test numbers (inches).

•  press the “calculate” button

•  your values will be listed on the right side of page.

•  Go to push-ups to calculate your push-up scores based on our in-class assessment. You will need to complete the following buttons:

•  male or female.

•  age.

•  insert your in-class test numbers (repetitions).

•  press the “calculate” button

•  your values will be listed on the right side of page.

•  Go to sit-ups to calculate your curl sit-up scores based on our in-class assessment. You will need to complete the following buttons:

•  male or female.

•  age.

•  Protocol ( ACSM )

•  insert your in-class test numbers (repetitions).

•  press the “calculate” button

•  your values will be listed on the right side of page.

•  Go to 1 mile walk to calculate your cardiovascular scores based on our in-class assessment. You will need to complete the following buttons:

•  male or female.

•  age.

•  weight

•  heart rate (at end of walk)

•  number of minutes & seconds to complete walk

•  press the “calculate” button

•  your values will be listed on the right side of page.

•  See the “ suggested programs ” button for sample workouts.

•  Go to target weight to calculate your desired body weight. You will need to complete the following buttons:

•  total weight.

•  % fat (from your previous calculations).

•  target % fat (your desired % body fat)

•  your target stats will be listed on the right side of page.

•  Go to risk classification to determine your ACSM cardiovascular risk factor scores. You will need to complete the following buttons:

•  check all appropriate boxes in each area

•  see results at bottom of page.