Warming Up for Fitness Testing

It is important to do a warm up prior to any testing. The warmup should include some general exercise followed by stretches specific to the areas being tested. The procedure should be standardized so that when you repeat the assessment, the same warm up can be done to help maintain consistency with the results.

This warm up procedure is only a guide and you can adapt it based on the time and facilities that you have available. Start with about 5-10 minutes of light aerobic activity, such as jogging or stationary cycling. Follow this with stretches to include both upper and lower body.

Suggested Stretches

  • calf (gastroc)
  • calf (soleus)
  • quadriceps (standing)
  • forward lunge
  • side trunk
  • side trunk
  • shoulder overhead
  • shoulder posterior
  • chest

Why Test?

Regular testing is important to measure fitness levels and monitor changes in fitness.

View More

What to Test

There are a large number of fitness tests, so it is important to select the most apporopriate test for your sport or fitness level.

View More

How to Test

It is important to follow standard procedures. You need a guide.

View More