Fitness Test Yourself at Home
Test Your Fitness Level Before Starting an Exercise Program
Apr 27, 2009
PAR-Q And You
By understanding your level of health you will know whether you may begin safely working out at home or if you should first consult your physician. Start by taking an assessment of your past exercise and medical history. The following questions from The National Academy of Sports Medicine Optimum Performance Training Manual For The Health and Fitness Professional, are typical of a Physical Activity Readiness Questionnaire (PAR-Q):
- Has your doctor ever said that you have a heart condition and that you should only do exercise recommended by a doctor?
- Do you feel pain in your chest when you perform physical activity?
- In the past month, have you had chest pain when you were not performing any physical activity?
- Do you lose your balance because of dizziness or do you ever lose consciousness?
- Do you have a bone or joint problem that could be made worse by a change in your physical activity?
- Is your doctor currently prescribing any medication for your blood pressure or for a heart condition?
- Do you know of any other reason why you should not engage in physical activity?
Also ask yourself these questions:
- Is there a history of heart trouble in your family?
- Do you have high blood pressure, high blood cholesterol, or any breathing problems?
- Do you have bone or joint difficulty?
- Do you smoke?
- Are you obese?
- Are you over the age of 45 if you are a man or 55 if you are a woman?
- Are you diabetic?
- Are you pregnant?
- Do you have a hernia or any other condition that could be made worse by lifting weights?
- Have you had surgery within a year?
If you answer yes to the above questions, talk to your doctor before you start an exercise program or before you begin fitness testing.
Physiological Assessments
If you answered no to the PAR-Q questions, move on to the physiological assessments. Each of these tests will further assess your health status.
Test your resting heart rate by taking your pulse first thing in the morning before you get out of bed. The average resting heart rate is 70 beats per minute for a man and 75 beats per minute for a woman. If your rate is higher, you might be at risk for cardiovascular disease.
To test your blood pressure, most pharmacies carry inexpensive portable units that give accurate readings. A normal systolic (top number) range is 120 millimeters of mercury to 130. A normal diastolic (low number) range should be in the 80 millimeter range. If your blood pressure is higher than this, stop and consult your physician.
Take your hip to waist ratio next to check for excess fat stored in the abdominal area, a possible indicator of existing or future chronic disease. Measure the waist at navel level, then measure the hips from around the buttocks to the pubis in front. Divide the waist number by the hip number. A ratio above 0.80 in women and above 0.95 fo men may indicate a health risk.
Asking yourself a few simple questions about your health and exercise habits doesn't take long, and it is a smart and safe way to begin your at-home exercise program.
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