Prep School

Prep School: How to Prepare For A Fitness Test

If you are required to pass a fitness test for your employer, here are some general guidelines to follow to ensure your success:

(Note: Always check with your doctor before beginning any exercise program.)

Make sure you fully understand the test requirements. For example, if there is a sit-up test, are the arms to be held behind the head or crossed over the chest? If there is a vertical jump test, are you allowed a countermovement (squat down prior to the jump up) or a step?

You also need to understand the order in which the exercise tests are performed, how much rest you are allowed in between exercise tests, and where the testing will take place.

The principle of specificity states that if you want to be better at something, you have to practice that exact thing. If you want to jump higher, you will have to practice jumping. If you want to sprint faster, you will have to practice sprinting.

And, ideally, you should apply the specificity principle to your training as well. Try to train at the same time of day that the testing will take place, and with the same exercise order and rest intervals you will face during the testing. (If you can train where you test, even better!)

Begin training as far in advance of the testing as possible. If you are sedentary, you may need a minimum of 3 months to prepare.

Make sure you train and test in the appropriate clothing. Invest in a good quality cross-training and/or running shoe.

Train progressively. Unless you already know you can reach all of the test goals, you will need to train progressively by gradually ramping-up your training level over time. This is especially true if you are sedentary.

For example, if a mile run is required, and you have not been active, you might start with a mile walk, progress to a mile walk/jog, then to jog/ run, then finally to a full mile run for time.

If you need help designing a program, consult with a certified ACSM fitness professional who can tailor a specific program to meet your unique testing requirements and starting fitness level.

Self-test and track your progress. Keep track of your training in a log and test yourself periodically (at least every two weeks.)

Hydrate especially well during the 3-4 days prior to the test. And make sure you sip water throughout the testing to remain hydrated.

Avoid strenuous exercise and unusual foods that could upset your stomach during the 24 hours preceding the test. And try to get a good night's sleep before the test.

On the day of the test, try to eat a moderate meal consisting of protein and slow-digesting carbohydrates 3-4 hours prior to testing. If you can't do that, have a small, healthy snack an hour or two before the test.

And if you are sick or injured, reschedule the test if possible.

If you are disciplined and follow the guidelines above, you will ensure you will meet all of your testing requirements- and become healthier and more fit in the process!

Rebecca Foss

Fitness Asylum LLC

ACSM cPT

NSCA professional