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If you're getting ready for a specific job or simply aiming to evaluate your overall fitness and health, you may be facing a physical fitness test that will measure your physical performance and other aspects of general wellness. When it comes time to undergo such evaluations, proper preparation is essential. Starting your training months in advance can help you avoid injuries or strain caused by intense practice.
Steps
Preparing for Success
Understand the test requirements. Fitness assessments typically involve a mix of tests designed to evaluate your aerobic fitness, strength, flexibility, and possibly body composition. It’s important to know exactly what exercises will be included and the minimum standards for passing.
- If it's a yearly exam in school, ask your teacher for specifics.
- If you’re applying for a police or military job, consult a recruiter or check online for details. Many military branches and local police/fire departments provide physical fitness test information on their websites. For instance, the US fire departments often use the Candidate Physical Ability Test (CPAT), which includes activities like a stair climb, hose drag, ladder raise, rescue drag, forcible entry, and maze crawl.
- If your test is through your employer, check if they use the National Testing Network, and visit their site for prep tips and testing details.
- If you can’t find out exactly what’s required, create a practice routine based on the common components of fitness exams: push-ups, sit-ups, pull-ups, and running.
Assess your current capabilities. To determine if you’re ready for the test, it's crucial to understand your current abilities in each area that will be evaluated. Imagine you're taking the test right now and perform each exercise. Record how close you come to meeting the requirements and identify areas that need improvement.
- If you're not physically active, ensure that you're healthy enough to attempt the test before trying to complete it. Both the American Heart Association and the American College of Sports Medicine offer online resources to help determine your fitness level.
- Generally, you should not experience pain in your chest, shoulders, or neck during or immediately after exercise. If you do, consult with a doctor first. It's also important to speak with a doctor if you have a heart condition, feel dizzy to the point of losing consciousness, or find yourself severely out of breath after light exercise.
Calculate the time available for preparation. You’ll need enough time to train adequately for the test. If you're going from minimal exercise to a demanding physical test, like those for military branches or police academies, you'll likely need several months of preparation. For instance, some police departments recommend a 3-month training program before the test.
- Ensure that your schedule and expectations are realistic and health-conscious. If you find that you can't safely meet the goals in the given timeframe, consider discussing it with your teacher or recruiter to see if you can reschedule the test for a later date.
Establish a weekly routine with a mix of cardio and strength training. Allow your body to recover between similar activities by resting a day in between. Plan to work out six days a week, alternating between cardio on even days and strength training on odd days, or vice versa. Take a rest on day seven.
- If you're new to consistent exercise, begin with four days a week and gradually increase. Always consult your doctor before starting a new fitness regimen.
- Incorporate warm-up and cool-down exercises into your daily routine. Five minutes before and after your workout is typically enough. Stretching can be done after exercise to improve flexibility by targeting all muscle groups.
- Look online for specific guidelines tailored to your fitness test. For instance, the US Army provides a pamphlet with general advice, nutrition tips, and specific exercises for training.
- Practice exercises in the same order as the test, if possible.
Usain Bolt, Olympic Sprinter
Effort leads to success. "I think a lot of people, they see you run and they say, ‘it looks so easy, looks effortless’. But before it gets to that point, it’s hard; it’s hard work."
Keep a steady pace. Maintaining a consistent rhythm is key when performing endurance exercises, like crunches and long-distance running. If you start too fast, you risk burning out quickly. It's more efficient to keep a steady pace throughout the entire exercise.
Maintain a nutritious diet. While preparing for an upcoming test, it’s essential to pay close attention to your food intake. Avoid processed foods, particularly fast food and deep-fried items. A balanced daily diet should consist of about two-thirds whole grains and vegetables, along with one-third lean protein from sources like dairy or meat. Minimize your consumption of fatty foods, sugars, alcohol, and caffeine.
Invest in the right workout gear. Having the appropriate fitness clothing can significantly enhance the effectiveness of your exercise routine. Without the right gear, you could not only reduce your performance but also risk injury.
- Footwear is crucial for running or any other high-impact aerobic activities. Be sure to purchase shoes specifically designed for the activity you’ll be doing. Running shoes, for example, are structured differently from cross-trainers and could impact your results.
- Choose clothes that are comfortable but not too loose. Overly baggy clothing can get caught in equipment or restrict movement. Opt for moisture-wicking fabrics such as Coolmax, Dri-Fit, or Supplex. Don’t forget to select socks that keep your feet dry.
Getting Ready in the Week Leading Up to the Test
Begin to ease off your routine four days before the test. You don’t want to overwork your body right before the big test. Intense workouts in the three days leading up to a tough test may actually hurt your performance. Take a break three days prior to the test. The following day, do a light workout—nothing too strenuous. For example, go for a 1 to 2-mile run instead of your usual training.
Avoid exercising the day before the test. Your muscles need time to recover from your training to prevent fatigue or overexertion. However, you can do some light activity, like walking or biking for 20 minutes.
- Use the time to mentally prepare for the test by visualizing yourself succeeding and performing well.
Get 7-8 hours of sleep each night. Aim to be in bed 45-60 minutes before your planned sleep time to help your body relax, especially the night before the test. Be sure to have your dinner at least two hours before going to bed each night, as eating too late can interfere with your sleep quality.
Stay well-hydrated. Proper hydration is essential for peak performance, so make sure to drink plenty of fluids during the week leading up to your test. Aim for at least ten glasses of water daily. On the morning of the test, drink 16-24 ounces of water with your breakfast, and have another 8 ounces about 15 minutes before the test starts.
Have a nutritious dinner the night before your test. While you don’t want anything too heavy, a well-balanced meal that includes vegetables and lean protein will help prepare your body. Include a complex carbohydrate as well.
- For instance, consider having a salad with a variety of fruits and vegetables, tuna, a whole grain like quinoa, and a light dressing.
- It’s best to avoid greasy or fatty foods the night before your test.
Preparing for the Test Day
Get up early. Wake up at least three hours before your test to allow yourself time to fully wake up and have breakfast. You don’t want to eat right before the test, and you’ll need time to warm up and travel to the test site. Make sure you’re not rushed or late. Plan ahead the day before so that you can get to bed early enough to ensure a full 8 hours of sleep.
Have a nutritious breakfast at least two hours before your test. Include fruits and whole grains like cereal or oatmeal for long-lasting carbohydrates. Stick to complex carbs to ensure sustained energy during the test. Add a protein source, such as egg whites or Greek yogurt, to balance your meal. If necessary, a small snack an hour before the test, like a handful of raisins or a few saltine crackers, can be a good option.
- Make sure your meal is balanced: aim for 20% or less fat, 30% protein, and 50% carbohydrates. Avoid fiber-heavy foods that might upset your stomach.
- The added carbs will fuel your muscles with glycogen to help you perform at your best.
- Stick to foods your stomach is familiar with. Avoid experimenting with new foods on test day.
Stay away from alcohol and excessive caffeine the day of the test. Don’t increase your usual caffeine intake, as it may leave you feeling jittery or nauseous. Avoid energy drinks loaded with sugar and caffeine—they can cause an energy crash during the test due to their reliance on simple sugars rather than more sustained complex carbohydrates.
Warm up before the test. A proper warm-up is crucial for preparing your body for physical exertion. The goal is to get your blood flowing and raise your muscles’ temperature, preventing injuries. Jumping straight into hard exercise without warming up can lead to serious injuries.
- Simple, low-intensity activities like walking, swimming, or biking for 5 minutes are enough to get your body ready for the test.
Skip the stretching. Warming up is different from stretching, and it’s important not to stretch before your test. Even if you’ve been stretching regularly during your training, avoid it before your test. Stretching right before a major event like a fitness test can actually hinder your performance rather than help it.
Remember to pace yourself. With adrenaline running high, it’s easy to start too quickly and wear yourself out. Check in with yourself and make sure you set a steady, sustainable pace to avoid burning out halfway through the test.
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Expect muscle soreness. When preparing for a physical fitness test or any new physical challenge, it’s common not to anticipate how your body will react initially. After a period of inactivity, the first few training sessions often lead to muscle soreness and discomfort. This is a normal response, and typically, it’s best to push through the discomfort, following a reasonable routine designed by qualified fitness professionals. Always consult with your doctor before starting a new fitness regimen to ensure it aligns with your overall health and medical history.
