Fitness Assessment

Fitness Assessment
Bri Rehborg
College of Science, Engineering, and Technology, Grand Canyon University
EXS-250: Resistance Training and Cardiovascular Health
Dr. Havenar
11/13/2022
© 2020. Grand Canyon University. All Rights Reserved.

Fitness Parameters and Tests
A client came to me for training, they are 30 years old, with obesity and high blood
pressure. They are looking to lose weight and lower blood pressure. Prior to developing a proper
exercise program, however, we need to first complete some fitness parameter tests. I will be
testing 2 forms of aerobic capacity, and 2 tests of general fitness: flexibility and muscular
endurance.
First, I will test flexibility in my client because that is something they are looking to
improve in this exercise program. According to our text “NSCA's Essentials of Personal
Training” (2011), Flexibility refers to the range of motion (ROM) around a joint (e.g., shoulder)
or a series of joints (e.g., vertebral column)” (p. 377). I have chosen to test the Sit and Reach test
on my client, because it is often used to measure hip and low back flexibility. For this test I will
warm up my client moderately. Next, they will sit down, and reach are far as they can, keeping
their legs straight. Then the distance will be measured to determine flexibility. I have decided to
start with this test because it will take little effort to achieve.
Next for aerobic capacity, I will be using the Rockport walking test which is designed to
measures the time it takes to brisky walk 1 mile. According to our text “NSCA's Essentials of
Personal Training” (2011), the Rockport walking test was “developed to estimate VO2max for
men and women ages 18 to 69 years because this test requires only walking at a fast pace.” (p.
371). The object of this test is to get the mile done as fast as the client can. This test only
requires walking, so it makes it useful for testing sedentary individuals, such as my client. I
chose to do this test second, since my client will be walking so it will not take up all their energy.
Then for aerobic capacity, I will be using the YMCA Cycle Ergometer test. This test is
unique and important because it is a submaximal, multistage exercise test to measure

cardiovascular endurance and is designed to progress the client to 85% of their predicted
maximal HR (NSCA's Essentials of Personal Training, 2011, p. 364). This is completed on a
stationary bike, by measuring 3-minute stages of increasing work by monitoring RPM. This is an
appropriate test for my client because they will be able to complete it because it is not too
vigorous. As it will be difficult, I will support them to push through the test. I chose to place this
test third because the Rockport walking test will not take as much exertion because I predicted
that my client will mainly walk.
Last, I will measure muscular endurance, which is “ability of a muscle or muscle group to
exert submaximal force for extended periods” (NSCA's Essentials of Personal Training, 2011, p.
375). I will be testing this by completing the YMCA Bench Press Test, which is used to
measures upper body muscular endurance. In this test, the resistance is set at 80 lbs. for males
and 35 lbs. for females, with the metronome cadence at 60 beats/minute. The client will complete
until they can no longer lifted the barbell to the cadence of the metronome, then score will be
evaluated. I chose this test for my client because they want to improve their muscular endurance
and become stronger. This is a great test to evaluate and measure muscular ability. I chose to do
this test last because I wanted to do the strength test after the aerobic tests, so their muscles were
not fatigued before the tests.
Validity and Reliability
Validity and reliability are important to have throughout these fitness test so the exercise
program can be consistent and accurate to my clients needs. Validity is described as accuracy of
making sure a test measured what it intended to measure. Reliability measures consistency and
ability to be replicated. In the process of selecting correct test to use on a client, there are many
threats that can affect reliability and validity. Types of threats that can affect validity and reality

can be age, gender, health status, pretraining status, personal trainer, equipment, environment,
temperature, altitude, air pollution and test setting (NSCA's Essentials of Personal Training,
2011, p. 322). I will minimize threats to validity and reliability for each of the tests. Each test
will be monitoring validity and reliability by regulating temperature, keeping the environment
constant through the tests, and making sure the setting of each of the 4 tests can keep my client
comfortable and motivated.
Client Communication
These tests are important to help you gain an understanding of fitness and how to take
care of your body and mind. Each of these 4 tests will help me gain an understanding of how I
can help you in your goals. Leaning about your background physiological status and your current
health will help me appropriately assess your fitness so I can create a plan that’s just for you.
This also will help you to achieve you goals of lowering your blood pressure, losing weight, and
ultimately being a healthier person. I believe in you, if you can believe in yourself and take the
first step toward change.

Resources
(2011). NSCA's essentials of personal training: National strength and conditioning association
(2nd ed.). Human Kinetics.

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Fitness Assessment

College of Science, Engineering, and Technology, Grand Canyon University

EXS-250: Resistance Training and Cardiovascular Health

© 2020. Grand Canyon University. All Rights Reserved.

unique and important because it is a submaximal, multistage exercise test to measure

© 2020. Grand Canyon University. All Rights Reserved.

maximal HR (NSCA's Essentials of Personal Training, 2011, p. 364). This is completed on a

that my client will mainly walk.

not fatigued before the tests.

Validity and Reliability

© 2020. Grand Canyon University. All Rights Reserved.

comfortable and motivated.

first step toward change.

© 2020. Grand Canyon University. All Rights Reserved.

(2nd ed.). Human Kinetics.

© 2020. Grand Canyon University. All Rights Reserved.

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