Personal Training Fitness Assessment
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5UMass Campus Recreation & Sport Clubs
112 Recreation Center
161 Commonwealth Avenue
Amherst, MA 01003
(413) 545-0022 (phone)
(413) 577-3870 (fax)
PERSONAL TRAINING FITNESS ASSESSMENT
A fitness assessment is a great way to evaluate your current fitness level. It includes a series of measurements
that help determine physical fitness and are a great way to gauge your current fitness level.
What you should know and how to prepare:
• Wear athletic shorts, t-shirt and athletic shoes.
• Drink plenty of fluids over the 24-hour period preceding the test to ensure normal hydration prior to the
testing.
• Avoid heavy meals, tobacco, alcohol, and caffeine for at least 3 hours before testing. You may have a
small snack 30 minutes to 1 hour before the test.
• Avoid exercise or strenuous physical activity the day of the test.
• Get an adequate amount of sleep (6-8 hours) the night before the test.
A Fitness Assessment measures height, weight, body composition, blood pressure, muscular endurance,
cardiovascular endurance and flexibility.
1. Height and Weight Measurements
2. Resting Heart Rate
3. Blood Pressure
4. Body Composition
5. Sit-up Test/min
6. Push-up Test/min
7. Step Test
8. Sit and Reach
Below you will find a brief description of each element of the fitness assessment.
To take your Resting Heart Rate, sit in a chair, feet on floor in a relaxed position. Your pulse will be taken on
your wrist to determine your resting heart rate. This is a person's heart rate at rest. The best time to find out your
resting heart rate is in the morning, after a good night's sleep, and before you get out of bed. The average heart
beats about 60 to 80 times a minute when at rest. Resting heart rate usually rises with age, and it's generally
lower in physically fit people.
Your Blood Pressure will be taken with an automatic blood pressure monitor. Resting heart rate and blood
st
pressure are important indicators to measure as you begin and progress in your fitness routine. The 1
number:
nd
systolic pressure is the pressure generated when the heart contracts. The 2
number: diastolic pressure is the
blood pressure when the heart is relaxed.
Systolic
Diastolic
90
60
borderline low
HIGH blood pressure
110
75
low normal
LOW blood pressure
symptoms: stressed,
120
80
normal
symptoms: weak, tired,
sedentary, bloated, weak,
130
85
high normal
dizzy, fainting, coma
failing
140
90
stage 1 high BP
160
100
stage 2 high BP
180
110
stage 3 high BP
210
120
stage 4 high BP
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Parent category: Medical