The Importance for Standardized Testing

Yikes, standardized tests. Those two words draw out a few possible reactions from most people.

Those of you who are 40ish like me cringe at the thought of filling those bubbles with your number 2 pencils in middle school. Admit it, you had a rule, when in doubt go with B.

For others, the thought of standardized testing gets your blood boiling. You may believe that standardized tests improve student and teacher performance and they are necessary for the future of our education system. Or, conversely, you may believe standardized tests drive the wrong behavior and that our kids are better off learning how to learn rather than learning how to pass a test.

Trust me, I'm not jumping into that debate.

For the purposes of this article, standardized testing is good...for your fitness.

Yesterday I did one of my benchmark workouts. A workout that I do every 3-6 weeks to see my fitness improvements. I was ecstatic. For this particular workout I made a 10% improvement over my last attempt. That's huge!!

What this test showed me was that my commitment to 5 workouts per week (4 of them are 30 minutes or less) over the last two months is paying off. My results rarely show up on the scale and body fat percentages are an inexact science. I need personalized fitness tests to tell me if I am improving my fitness.

When I begin working with a client we do a series of benchmark tests (weight, body fat, measurements, core strength, flexibility, cardio capacity and basic strength). Every 4-6 weeks we revisit these tests. Everyone should do these basic tests and track their progress.

It's when we get past the beginner stage with my clients that we start to add personalized benchmark tests. In boot camp we do these every 6 weeks. Below are some of the tests we do regularly in boot camp:

- Maximum number of pushups (elbows come to a 90 degree bend and no more than 3 seconds of rest between pushups)

- 100 box jumps (10" step) as fast as possible (two foot jump or step up and down)

- Maximum number of jump ropes in 2 minutes

- 40 - 10foot side-to-side shuffles as fast as possible.

How to perform your standardized tests
The most important thing about the test is that it must involve a repeatable exercise done with a specifically measurable range of motion. If you choose to do squats, put a chair behind you and make sure your butt hits the chair on each repetition. If your butt doesn't hit the chair then the rep doesn't count. Similarly with the pushups listed above. If your elbows don't hit a 90 degree bend then the rep doesn't count.

Secondly, the exercise must be done for a defined number of reps or a defined period of time. If you choose to do jump ropes make sure you pick a number or jumps or do as many as you can in a given period of time.

Thirdly, choose tests that measure all aspects of your fitness. Your tests should involve exercises that measure your cardio capacity, maximum strength, muscular endurance, flexibility, and core strength.

Lastly, perform these tests as part of your regular workout at various times. Don't set aside special days and don't do any specific preparation for them. In other words, don't rest for two days beforehand or change your routine in any way prior to your tests. Just make them a normal part of your routine.

Here are the benchmark tests that I use to measure my progress regularly.

CrossFit's Fight Gone Bad: 5 exercises done for 1 minute each with a continuously running clock. I move from one exercise to the next without stopping the clock, performing as many reps as possible in the minute. After getting through the 5 exercises I rest for one minute then repeat the 5 exercise set two more times. Grand total is 17 minutes. The exercises:
- Toss a 20 lb medicine ball up to hit a 10 foot target
- Sumo deadlift with an upright row using a 75lb barbell
- 20" box jumps
- 75 lb overhead push press
- Row for one minute
I count the total reps for the first 4 exercises and the total calories on the row to get my total score for each round then add them up for a grand total.

Maximum weight deadlift, back squat and overhead press: Deadlift increasing amounts of weight until I hit my maximum using good form. Do the same for back squat and overhead press.

Tabata pushups and squats: Do as many pushups as possible in 20 seconds and rest for 10 seconds. Repeat that for 5 rounds and add up your total number of pushups. Do the same for squats.

Run 5K as fast as possible

Filthy Fifties:
50 reps of 12 exercises done as fast as possible with good form
Box jumps, 24 inch box
Jumping pull-ups
Kettlebell swings, 35 lb kettlebell or dumbbell
Walking Lunges, 50 steps
Hanging straight leg raises
Push presses, 45 pounds
Back extensions
Wall ball shots, 20 pound ball
Burpees
Double unders jump ropes

Your tests should reflect your current fitness level and should be made more difficult the more fit you get. Fight Gone Bad and Filthy Fifties are a real struggle for me but they are getting better.

If you need assistance with assessing your current fitness level or if you would like help setting up regular tests for yourself please contact me at the number below.

Be well,

Paul

Paul Dziewisz
Active Personal Fitness
www.ActivePersonalFitness.com
267.626.7478
"You give us the effort...we'll get you the results."