Self-assessment tests for physical fitness

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
	Flexibility, cm		Speed, cm		Dynamic strength, cm		Speed endurance		Speed-strength 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
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