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Kids Body Composition
There are several ways to take a child's body composition. Make sure to check out the link above, kids body composition, I prefer to test children this way. Do not use the adult measurement requirements as your guidelines. Remember children are still developing and changing tissues.
Rockport Walk Test
How far and how fast can YOU run in 12 minutes? Here's your chance. Check it out, a great way to see fitness progressions over a duration of time.
Waist to Hip Ratio
Don't be afraid of the tape measure! Quick, easy and painless. No pinching or prodding by strangers. Easily done in the comfort and privacy of home. Just measure your smallest area between the hip and ribs, and the widest part of the glutes around the hip.
How to Take Skinfold Measurements
A trainer favorite and most accurate, next to going into the water tank. There can be a three site or seven site skinfold. Obviously, the more areas you pinch, the more accurate the measurements and numbers will be. Not a great choice for people who bruise easily, or who are self conscience as you need to expose skin in order to take accurate measurements. Must be done by someone else. Be cautious of newbies, as human error plays a role in the accuracy and consistency of the piches. For example, always repeat caliper skinfold assessments with the same tester/ personal trainer.
Body Composition Skinfold Sites
Check out these great images to help you make accurate "pinches". No mistaking where to fold: tricep, chest, midaxillary, subscapular, suprailiac, abdominal,and thigh. The more the merrier. Don't wimp out on getting accurate results. Just think, next time you take the skinfold test you'll have better comparisons on inches lost! Everyone stores fat in different places, if you opt to have the three site and you store most of your fat in one of the other four sites, you may be cheating yourself into thinking your more fit than you are!
Push Up Test
Need a little motivation? Max out and keep a chart. Once a month take this test and see how your muscles gain strength.
YMCA Bench Press Calculator
This is an oldie but a goodie. For a challenge make sure your keeping up with the metronome. You can't go faster "to get it over with!" It's supposed to burn!
Sit Up Test
Abs of steel? You won't know till you try this test. Most people have done this through grade school years, so it should be no surprise.
12 Minute Run Calculator
How far and how fast can YOU run in 12 minutes? Here's your chance. Check it out, a great way to see fitness progressions over a duration of time.
YMCA Sub Max Cycle Ergometer Test
Learn how you can push yourself to the max. Use this method in conjunction or instead of a standard treadmill test.
Calculate Your Target Heart Rate
One of the most popular questions trainers receive. How hard should I be working? How do I find out what range I should be in? How do I stay there?
Youth Fitness Test Norms
Amazing to see progressions across age groups. From ages 5-17.
Check Out More Free Fitness Tools!
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