Guidelines for Preparing for Testing
(this is an extract from the Fitness Testing Guide)
For any fitness assessment, it is recommended that you ensure that your body is primed physically to perform to your potential. Maximum performance is more likely if these nutritional and physical guidelines are followed. If all participants follow the same procedures and are in the same physical state, then comparisons are more valid, and if the same procedures are followed for each testing session, then the results will be more reliable.
Nutritional Preparation (more)
- Ensure you are well nourished on the day of testing.
- Where possible, consume a high carbohydrate diet in the 24 hours prior to the testing sessions (such as pasta, potatoes, cereals, toast, fruit etc.).
- In the two hours before completing the tests do not consume a heavy meal; however, you are strongly advised to have eaten some food in the four hours preceding testing.
- Caffeine products (such as coffee, cola or tea) should be avoided on the day of testing.
- Alcoholic beverages and tobacco products should be avoided 24 hours prior to testing.
- Ensure you are fully hydrated, particularly in hot conditions. Drink regularly in the days leading up to the test, particularly in the 12 hours prior to testing.
- Top up body fluids by drinking water regularly throughout the testing session. Continue to consume adequate fluids following exercise to replace any fluids lost during testing.
Physical Preparation
- Avoid heavy strenuous exercise for the 24 hours prior to testing. Do not exercise at all on the day of testing to ensure you are well rested.
- Wear appropriate clothing for the conditions (e.g. shorts/track pants and t-shirt/singlet/sports top) and non-slip athletic footwear with laces securely fastened.
- Remove restrictive jewelry, watches, bracelets or hanging earrings that may get caught in equipment.
- Do not participate in the testing if you are suffering any injury or illness that is likely to worsen as a result of participation or you are unwell/not in good general health.
- Be sure to warm-up prior to the commencement of testing. See warm up guidelines.
- Cool down appropriately. Do not sit or lie down immediately following maximal exercise. Following completion of testing continue moderate-to light aerobic activity (jog or walk) for 5 minutes followed by some light stretching of both the upper and lower body.
Fitness Testing Guide
Download your free copy of the Topend Sports' Fitness Testing Guide — a guide for you to plan, conduct, analyze and interpret fitness testing of athletes.
>> continue to Conducting Tests
Related Pages
- Nutritional Guidelines for Preparing for Fitness Testing
- Preparation for Fitness Testing — information sheet for athletes
- Warm ups for Fitness Testing
- Fitness Test Results Recording Sheet — standard blank sheet for recording results
- Guide to Conducting Fitness Tests
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