11 Tests for Self-Monitoring of Physical Fitness

ByОлена Коновалова
11 tests for self-assessment of physical fitness

    With the help of these tests, you can independently determine your physical fitness and create a training program.
   A calculator is used to determine physical fitness, while a summator and a dosimeter are used to create an individual training program.
   The physical condition calculator is designed for a comprehensive assessment of the functional capabilities of the cardiovascular system and physical fitness using the KONTRÉKS-2 scoring system (control-express).
    The KONTRÉKS-2 system was developed by domestic scientists S.A. Dushanov, E.A. Pirogova, and L.Ya. Ivashchenko (1984), who created several diagnostic systems for primary (KONTRÉKS-3), current (KONTRÉKS-2), and self-monitoring (KONTRÉKS-1).
   The indicators for determining the level of physical condition according to the “KONTRÉKS-2” system are presented below.
   KONTRÉKS-2 includes 11 indicators and tests, which are assessed as follows:
  
    1. Age. Each year of life gives 1 point. For example, at the age of 50, 50 points are awarded, and so on.

   2. Body weight. Normal weight is assessed at 30 points. For each kilogram above the norm, calculated using the following formulas, 5 points are deducted:

men:    50 + (height – 150)x0.75 + (age – 21)/4
women:    50 + (height – 150)x0.32 + (age – 21)/5

For example, a 50-year-old man with a height of 180 cm has a body weight of 85 kg, and the normal body weight will be:
50 + (180 – 150) x 0.75 + (50 – 21)/4 = 80 kg.

   For exceeding the age norm by 5 kg, 5×5 = 25 points are deducted from the total score.

   3. Blood pressure. Normal blood pressure is assessed at 30 points. For every 5 mm Hg of systolic or diastolic pressure above the calculated values, determined by the formula below, 5 points are deducted from the total score:

   men:    BPsys. = 109 + 0.5 x age + 0.1 x body weight;
     BPdia. = 74 + 0.1 x age + 0.15 x body weight;
 women:     BPsys. = 102 + 0.7 x age + 0.15 x body weight;
            BPdia. = 78 + 0.17 x age + 0.1 x body weight.

   For example, a 50-year-old man with a body weight of 85 kg has a blood pressure of 150/90 mm Hg.
   The age norm for systolic pressure is:

109 + 0.5 x 50 + 0.1 x 85 = 142.5 mm Hg.
The norm for diastolic pressure:
74 + 0.1 x 50 + 0.15 x 85 = 92 mm Hg.

   For exceeding the norm of systolic pressure by 7 mm Hg, 5 points are deducted from the total score.

   4. Resting pulse. One point is awarded for each beat below 90. For example, a pulse of 70 per minute gives 20 points. No points are awarded for a pulse of 90 or higher.

   5. Flexibility. Standing on a step with straight legs, a forward bend is performed with a touch to a mark below or above the zero point (which is at the level of the feet) and holding the position for at least 2 seconds. Each centimeter below the zero point, equal to or exceeding the age norm provided for men and women in Table 1, is assessed at 1 point; if the norm is not met, no points are awarded. The test is conducted three times in a row, and the best result is counted.
   For example, a 50-year-old man, when bending, touched a mark 8 cm below the zero mark. According to Table 1, the norm for a 50-year-old man is 6 cm. Therefore, for meeting the norm, 1 point is awarded, and 2 points for exceeding it. The total score is 3 points.

Table 1. Norms for motor tests to assess basic physical qualities

 

Age, years Flexibility, cm Speed, cm Dynamic strength, cm Speed endurance Speed-strength endurance General endurance
10-minute run, m 2000 m, min.
men women men women men women men women men women men women men women
19 9 10 13 15 57 41 18 15 23 21 3000 2065 7.00 8.43
20 9 10 13 15 56 40 18 15 22 20 2900 2010 7.10 8.56
21 9 10 14 16 55 39 17 14 22 20 2800 1960 7.20 9.10
22 9 10 14 16 53 38 17 14 21 19 2750 1920 7.30 9.23
23 8 9 14 16 52 37 17 14 21 19 2700 1875 7.40 9.36
24 8 9 15 17 51 37 16 13 20 18 2650 1840 7.50 9.48
25 8 9 15 17 50 36 16 13 20 18 2600 1800 8.00 10.00
26 8 9 15 18 49 35 16 13 20 18 2550 1765 8.10 10.12
27 8 9 16 18 48 35 15 12 19 17 2500 1730 8.20 10.24
28 8 8 16 18 47 34 15 12 19 17 2450 1700 8.27 10.35
29 7 8 16 18 46 33 15 12 19 17 2400 1670 8.37 10.47
30 7 8 16 19 46 33 15 12 18 16 2370 1640 8.46 10.58
31 7 8 17 19 45 32 14 12 18 16 2350 1620 8.55 11.08
32 7 8 17 19 44 32 14 11 18 16 2300 1590 9.04 11.20
33 7 8 17 20 43 31 14 11 17 16 2250 1565 9.12 11.30
34 7 8 17 20 43 31 14 11 17 15 2220 1545 9.20 11.40
35 7 8 18 20 42 30 14 11 17 15 2200 1520 9.28 11.50
36 7 7 16 20 42 30 13 11 17 15 2200 1500 9.36 12.00
37 7 7 18 21 41 29 13 11 16 15 2100 1475 9.47 12.12
38 6 7 18 21 41 29 13 11 16 15 2100 1460 9.52 12.20
39 6 7 19 21 40 29 13 10 16 14 2000 1445 10.00 12.30
40 6 7 19 22 39 28 13 10 15 14 2000 1420 10.08 12.40
41 6 7 19 22 39 28 13 10 15 14 2000 1405 10.14 12.48
42 6 7 19 22 39 28 12 10 15 14 2000 1390 10.22 12.58
43 6 7 20 22 38 27 12 10 15 14 2000 1370 10.30 13.07
44 6 7 20 23 38 27 12 10 15 14 1950 1355 10.37 13.16
45 6 7 20 23 37 27 12 10 15 13 1950 1340 10.44 13.25
46 6 7 20 23 37 27 12 10 15 13 1900 1325 10.52 13.34
47 6 7 20 23 36 26 12 9 15 13 1900 1310 10.58 13.43
48 6 6 21 24 36 26 12 9 14 13 1900 1300 11.05 13.52
49 6 6 21 24 36 26 11 9 14 13 1850 1285 11.12 14.00
50 6 6 21 24 35 25 11 9 14 13 1850 1273 11.19 14.08
51 6 6 21 24 35 25 11 9 14 13 1800 1260 11.25 14.17
52 6 6 22 25 35 25 11 9 14 12 1800 1250 11.34 14.25
53 5 6 22 25 34 25 11 9 14 12 1800 1235 11.40 14.34
54 5 6 22 25 34 24 10 9 14 12 1750 1225 11.46 14.42
55 5 6 22 25 34 24 10 9 13 12 1750 1215 11.54 14.50
56 5 6 22 25 33 24 10 9 13 12 1750 1200 12.00 14.58
57 5 6 23 26 33 24 10 9 13 12 1700 1190 12.05 15.06
58 5 6 23 26 33 24 10 9 13 12 1700 1180 12.11 15.14
59 5 6 23 26 33 23 10 8 13 12 1700 1170 12.17 15.20
60 5 6 23 26 32 23 10 8 13

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