Warm-up for Fitness Testing

Warming up prepares the body for sport performance and can help decrease the risk of injury. It is important to warm up for fitness testing to ensure that the body is prepared to work to the best of its potential.

Be Consistent! Whatever warm up is performed, it should be the same warm-up when the test is repeated, to help get consistent results.

A general warm-up for fitness testing should include the following:

• 5-10 minutes of light aerobic activity, such as jogging, cycling, or jumping jacks.
• Static and Dynamic stretches. Look to stretch each part of the body, moving from one end of the body to the other ensures that no area is missed. Stretch the calf muscles, quads, hips, trunk, shoulder, neck. Some examples of dynamic stretches include arm circles, leg swings, and torso twists.

The actual warm-up conducted will depend on the test being performed. Here are some examples:

• Sprint test: A sprint test requires a lot of speed and power, so your warm-up should focus on these areas. You could start with a light jog, followed by dynamic stretches for the legs, such as leg swings and high knees. You could also do some acceleration drills, such as running 10-20 meters at gradually increasing speeds.
• Endurance test: An endurance test requires you to sustain a moderate level of activity for a long period of time, so your warm-up should focus on increasing your heart rate and breathing rate. You could start with a brisk walk or jog, followed by some dynamic stretches for the whole body.
• Flexibility test: A flexibility test measures your range of motion, so your warm-up should focus on stretching your muscles. You could start with some gentle static stretches, such as holding a hamstring stretch for 30 seconds. You could also do some dynamic stretches, such as leg swings and torso twists.