FITNESS ASSESSMENT TEST

Get ready with the following forms:

Fitness Assessment Form
Criterion Scores and Normative Values
Monitoring Sheet

Stop watch/ cellphone

Tape measure
 FITNESS ASSESSMENT TEST
CHECK LIST
1. Static Postural Assessment
2. Dynamic Postural Assessment
3. Anthropometry: Girth Measurements
4. Flexibility: Sit ad Reach Test
5. Cardio respiratory Endurance: Step
Test
6. Aerobic: 12 min. run
7.Anaerobic: 300 yard Shuttle
8. Speed: 40 yard Sprint
9. Agility: Hexagon Test
10. Partial curl up
Revisiting Fitness Assessment

Upper Crossed Syndrome

Lower Crossed Syndrome

Pronation Distortion
Syndrome

Evidence of Postural Distortion. Predictable patterns of muscle imbalance

where some muscles become shortened/overactive and others
become lengthened/underactive.
C
 Proper Posture
Anterior
Foot/ankles: Straight and parallel, not flattened
or externally rotated
Knees: In line with toes, not adducted or
abducted
LPHC: Pelvis level with both posterior superior
iliac spines in same transverse plane
Shoulders: Level, not elevated or rounded
Head: Neutral position, not tilted nor rotated
Lateral
Foot/ankle: Neutral position, leg vertical at right
angle to sole of foot
Knees: Neutral position, not flexed nor
hyperextended
LPHC: Pelvis neutral position, not anteriorly (lumbar
extension) or posteriorly (lumbar flexion) rotated
Shoulders: Normal kyphotic curve, not excessively
rounded
Head: Neutral position, not in excessive extension
(“jutting” forward)
Posterior
Foot/ankle: Heels are straight and parallel, not
overly pronated
Knees: Neutral position, not adducted or
abducted
LPHC: Pelvis is level with both posterior superior
iliac spines in same transverse plane
Shoulders/scapulae: Level, not elevated or
protracted (medial borders essentially
parallel and approximately 3 to 4 inches apart)
Head: Neutral position, neither tilted nor rotated
Dynamic Movement Screen
Overhead Squat Assessment

Designed to assess dynamic flexibility, core strength, balance and overall

neuromuscular efficiency. Nothing compensations, signify over and under
active muscles, abnormal force-couple relationships and joint dysfunction.
Overhead Squat Assessment
Procedure
Proper Posture

Overhead squat assessment start,

lateral view.

Overhead squat assessment start,

anterior view.
Overhead Squat Assessment
Procedure, The Movement
Proper Posture

Views
1. View feet, ankles, and knees from the front
The feet should remain straight with the knees
tracking in line with the foot (2nd and 3rd toes).
2. View the lumbo-pelvic-hip complex,
shoulder, and cervical complex from the side
The tibia should remain in line with the torso
while the arms also stay in line with the torso.
12 Minute Run