Free Fitness Testing Record Sheet For You To Download
Below you will be able to download our free fitness testing record sheet. The fitness testing record sheet can be downloaded as either a blank or a pre-populated document.
In this post, we will also discuss:
- What Should You Include On Your Fitness Testing Record Sheet
- Why Is Resting Heart Rate Important
- How To Record Your Results Accurately
- How To Prepare Before Your Fitness Test
- Download our free Fitness Testing Record sheet
What Should You Include In Your Fitness Testing Record Sheet?
Name: No need to explain this one.
Date: If you are hoping to keep a record of your progress then including the date of your fitness test will help. It may be useful to include the time of the day as well. This will help when comparing with previous attempts.
Age: Age is used to work out your maximum heart rate. Your maximum heart rate can be worked out by using the formula below:
220 – Your age = Maximum Heart Rate
For example, if you were 21. You would use the following formula:
220-21= 199 Beats Per Minute (BPM).
Therefore, a 21-year-old has a maximum heart rate of 199BPM.
Your maximum heart rate is also used to help determine your heart rate target zones. Our article on the different energy systems discusses why training within your target zone is important and how this can improve your fitness and performance. Learn more on this here.
Why is Resting Heart Rate important?
Did you know the average resting heart rate is 70BPM? If you use the correct training methods, your heart becomes stronger (Hypertrophy) and can reduce your resting heart rate. An example is Sir Steve Redgrave (Olympic rower) who had a resting heart rate of 36 BPM.
You can learn more about how athletes improve their fitness using different training methods here.
The use of technology also has made it significantly easier to measure your heart rate. Monitoring the change in your resting heart rate can be seen as an improvement in fitness levels.
You can find which heart rate monitor we recommend in our article on the best heart rate monitors. In the post, we also discuss how to get the most out of a heart rate monitor as well as how to use it effectively to improve fitness.
How to record your results accurately
After going full out to get the best possible fitness test result, you want to make sure your results are recorded accurately. That is why on our pre-populated fitness testing record sheet, we have already told you which units to use. If the test is measured in seconds, then you need to make sure it is measured correctly.
The benefit of this is so you can use average fitness test results tables to check how well you have done on your test.
If you are working in pairs, it may be a good idea to get your partner to record your score for you. It can be very easy to forget how many press-ups you have done after 60 seconds.
How to prepare before your fitness test?
Here is a list of what you will need:
- Prepared Fitness Testing Record Sheet
- Appropriate clothing and footwear
- Exercising Equipment (If needed)
The first step is to make sure you get your Fitness Testing Record sheet ready. You can download or print either our blank form or a pre-populated fitness test record sheet at the bottom of this post.
The next step is to make sure you have all the equipment you need (If applicable) and an area to perform your fitness tests safely. You will then need to make sure you are wearing appropriate clothing and footwear.
It is also important to take your resting heart rate before exercising otherwise your resting heart rate would be invalid. Once you have taken your resting heart rate, you will need to perform a warm-up. A warm-up reduces the chances of injury as well as helping prepare the body for exercise (You can read more on how the body adapts to exercise here). If in doubt, always consult a trained fitness instructor before exercising or completing fitness tests.
Note: Some people get all the above ready and then realise they do not have a watch to time their tests. Either a smartphone or tablet with a timer on or a watch will help with this.
Here is a useful video on why fitness testing is important: The importance of Fitness Testing.
What To Do After You Have Completed Your Fitness Tests?
Now that you have completed your fitness tests, you will need to analyse your performance. At the bottom of our fitness testing record sheet, we have included an area for you to review your performance and provide next steps. This could be a test you feel went well or a component of fitness you need to develop further.
You will then need to plan your training programme to make improvements. Our article on periodisation can help with this. In the article, you can find advice on how to plan a training programme as well as learning about the different types of training plans and periods such as micro-cycle, meso-cycle and macro-cycles.
Summary – Fitness Testing Record Sheet
Download our free fitness testing record sheet to record your fitness testing scores below. We provide two different fitness testing record sheets for you to download. A pre-populated fitness testing record sheet with the main fitness tests used in sports or a blank document for you to enter your tests.