Fitness Test

BAI (Body Adiposity Index) Calculator

BAI (Body Adiposity Index) Definition
Calculated by: Body Adiposity Index = (Hip Circumference / Height ^ 1.5) – 18
Maintaining your health in today’s modern world is all about understanding how your body works and knowing the numbers. The more science learns about the specifics of how the body processes food, burns calories, and stores fat, the easier it is to adjust the type of activities that you are doing to burn off fat and unwanted calories in order to discover the new you. However, it can be expensive to hire personal trainers or regularly visit a physician in order to attain the vital readings for your body on a regular basis.
One’s BAI number is important in terms of keeping up with the progress that you are making during exercises and dieting. Because body weight does not come into play, this number actually differs from the traditional Body Mass Index (BMI) readings. In addition to offering a more simplified formula, this reading can be a good indicator of the risk for metabolic and cardiovascular disease in a clinical setting.

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Balke Treadmill Test Calculator

Balke Treadmill Test Formula:
Men: VO2 max = (1.444 * TIme) + 14.99
Women: VO2 max = (1.38 * Time) + 5.22

Balke Treadmill Test Definition
To conduct this test, have the athlete do the following:
1. Warm up for 10 minutes

2. Begin walking on the treadmill with a 0% grade at 3.3 MPH (men) or 3.0 MPH (women).

3. For men, increase the grade to 2% after the first minute and add 1% every minute thereafter. For women, simply increase the grade 2.5% every three minutes.

4. When the athlete can no longer continue, stop the test and enter the number of minutes he/she was able to walk.
Balke Treadmill Test calculator to instantly complete your calculations! The Balke Treadmill Test is designed to help you get an estimate of an athlete’s cardiovascular health, as well as learn the peak intake of oxygen, which is referred to as V02max.
Cardiac patients who are able to walk and have been cleared by a doctor for mild physical activity are good candidates for taking the Balke Treadmill Test, because it uses a moderate treadmill elevation. It’s a good idea to repeat the test after a few weeks to see how well the patient improves.

Conducting a Test:
Tell the athlete to warm up for 10 minutes.
– Set the treadmill to a “0” grade and adjust the speed to 3.3 miles per hour for men or 3.0 MPH for women. Instruct the athlete to start walking.
– Increase the grade to 2 percent after the first minute for men, and then add 1 percent more every minute. Increase the grade to 2.5 percent once every three minutes for women.
– Stop conducting the test when the athlete can walk no further.Write down the number of minutes he or she walked.

Using the Balke Treadmill Test requires the user to enter specific information:
– Click the “Gender” drop-down menu, and then click “Male” or “Female.”
– Type in the number of minutes, using decimal notation. For example, type in “8.5” minutes.
– Click the “Calculate!” button to get the results of the treadmill test in the blink of an eye!

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Bruce Treadmill Test Calculator

Bruce Treadmill Test Formula:
For women, average the following two equations:

Method1: VO2max (ml/kg/min) = (2.94 x Time) + 3.74
Method2: VO2max (ml/kg/min) = (4.38 × Time) – 3.9

For men, chose the applicable equation based on your relative age:
Young Men: VO2max (ml/kg/min) = (3.62 x Time) + 3.91
Men: VO2max (ml/kg/min) = (2.94 x Time) + 7.65

Bruce Treadmill Test Definition
To conduct this test, have the athlete do the following:
1.Warm up for 10 minutes
2.Begin running on the treadmill at 1.7 mph (2.74 km/hr) and an incline of 10%
3.Every 3 minutes increase the slope by 2% and the treadmill speed according to the chart below.
4.When the athlete can no longer continue, stop the test and enter the number of minutes he/she was able to run.


Speed (km/hr)

Speed (mph)










































Although calculating one’s BMI can certainly be beneficial for determining relative levels of health and fitness, it is undeniable that this number alone cannot fully represent how healthy an individual really is. A BMI value is determined only by an individual’s height, age, gender, and weight and does not take into consideration how well that individual may be able to perform certain physical tasks. Therefore, a BMI value can easily make unfit people believe that they are healthy and vice verse. This is where the Bruce Treadmill Test can come in handy.
The Bruce Treadmill Test takes into account far more than a person’s weight, height, and age. Instead, this test is based on what its name suggests—performance on a treadmill. While other factors like an individual’s age are somewhat considered (for example, there is a different equation for “young men” and “men”), the Bruce Treadmill Test is primarily determined by the length of time that an athlete can successfully run on a treadmill set to specific running speeds and difficulties of incline

How to Perform the Bruce Treadmill Test
To start the Bruce Treadmill Test, an individual should spend about 10 minutes warming up. This might include light jogging, jumping jacks, or any other form of aerobic exercise that will warm up and loosen running muscles while also mildly increasing the heart rate. The 10 minute period does not have to be exact; it is not actually what the test is determined by, but instead it is recommended simply as a way to prepare an individual’s muscles for the rest of the test.
Following the warm up period, the Bruce Treadmill Test actually starts. To perform the test, an individual should start jogging on a treadmill set to a pace of 1.7mph and an incline of 10%. This is the first stage of the test and should be kept up for a total of 3 minutes. Every following stage of the test should also be kept for 3 minutes.
For each subsequent test stage, the incline/slope should be increased by 2%. For example, the second stage would be at an incline of 12%, the third at 14%, and the tenth at 28%. The speed must also be increased for each stage, and this increase in speed is set according to the standards of the Bruce Treadmill Test.
More specifically, the speed for each stage of the Bruce Treadmill Test is as follows:
1.7, 2.5, 3.4, 4.2, 5.0, 5.5, 6.0, 6.5, 7.0, 7.5 (all speeds are in mph).
For example, an individual who makes it to the eighth level would run that eighth level for three minutes, at a speed of 6.5mph and an incline/slope of 24%.
When a runner feels that they can no longer run, however, they should make note of their time and stop the test.


Coopers 12 Minute Run Test Calculator

Coopers 12 Minute Run Test Formula:
VO2max = (Distance covered in meters – 504.9) ÷ 44.73

Coopers 12 Minute Run Test Definition
Coopers 12 minute run test is a tool that measures the body’s athletic fitness by calculating oxygen levels based on the distance ran in twelve minutes. The test requires several resources to be performed correctly. In order to perform the test you will need the following:
– A track that is fairly level and that has been marked out to easily measure the distance that has been covered after twelve minutes.
– Cones or another type of device for marking the track.
– A stopwatch and a whistle to alert runners when the twelve minutes have ended.
– If you don’t have a flat running surface, you can use a treadmill that is set at a one percent incline.
– A Coopers 12 minute run test calculator to measure the results of the test easily.

The Coopers 12 minute run test calculator can calculate fitness using either miles or kilometers. The formula for calculation based on miles ran is VO2max = (35.97 x miles) – 11.29. The formula for calculating kilometers is VO2max = (22.351 x kilometers) – 11.288.
If you are measuring the fitness of a larger group of people, using a straight track that is about two miles long allows you to measure the distance covered easily. An oval or round track often requires counting the number of times someone has circled the track, making it difficult to keep up with each individual taking the test.
A Coopers 12 minute run test calculator can give you very accurate results, especially when you follow some basic guidelines when administering the test. For example, running at a steady rate throughout the twelve minutes is advised, rather than walking or sprinting. Walking is permitted, however, and may even be advised for those with disabilities or other health issues. The calculator requires the following information to generate accurate results:
Age, Gender, Distance ran in feet, meters, or miles. The output provides you with your estimated VO2 max levels and compares your results with others based on your gender and age. For example, your fitness levels can be average, above, or below others based on your VO2 max results. Using a calculator also eliminates the need to consult a chart that shows average distances for each gender and age group by giving you the information in the output.

Fitness Level
Coopers 12 minute run test its based on the principle that the distance ran within the twelve minutes is very closely correlated to oxygen saturation in the body. The ability to use oxygen efficiently is a good sign of fitness, including cardiovascular fitness levels.
There are some variations that may alter the results of the test. For instance, highly motivated individuals may push themselves to run farther than usual. Training can help people do well on the test while also increasing their fitness levels significantly. This test is used by several branches of the military to ensure health and fitness among troops.

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Push-Up Test Calculator

Push-Up Test Definition
Use our Push-Up Test calculator to improve your workout results. This test provides an immediate assessment of how your push-up ability ranks among others of your age and gender. It can also offer a convenient way to measure physical improvement from day to day and week to week.
The test will let you accurately compare your performance to that of others. Used as a charting tool, it can also let you compare your early sets of push-ups to later sets.

Using the Push-Up Test
The Push-Up Test is designed to fit easily into your exercise regimen. It takes just a moment to set up.
1. First select your gender and age range.
2. Set a timer for one minute.
3. Perform push-ups. Maintain proper form and concentrate on the muscles as they work.
4. Enter number of push-ups completed in one minute.
Press the “Calculate” button. Your results appear immediately. The report will inform you whether your number of push-ups per minute is below average, average or above average for people of your age and gender.
It can be helpful in the long term to record your results. Find a specialized exercise program that tracks performance, or simply create a paper chart. The important thing is that recording your results gives you the ability to see how you are improving, and how much you need to improve.
Men: Begin with your toes down against the floor, your arms extended at shoulders width, and your back straight. Lower your body with your arms until your elbows make a 90 degree angle. Return to your initial position, and repeat until you can no longer perform the exercise.
Women: Begin with your knees down against the floor, your arms extended just beyond shoulders width, and your back straight. Lower your body with your arms until your elbows make a 90 degree angle. Return to your beginning position, and repeat until you can no longer perform the exercise.
With regular use, you will find that your numbers steadily get better. For optimal results, be sure your body is adequately hydrated and ready to work, and that you are using proper form. Falling short in either of these areas can seriously hamper your progress.

Good Pull-Up Form
Perform the full motion: Lower your chest to the ground and rise up as fully as you can. Do not limit the push-up to the easy middle range. This will not make you stronger.
Protect your core: Be aware of our abdomen and back. Hold them in while you rise and descend. This will keep your body straight and prevent injury.
Keep your neck straight: If you droop your head, you are sabotaging your back strength. A chin tilted forward will help keep your whole body in alignment.
Rely on your arms: All of the power of the lift should derive from your arms. Do not pull with your back or hips.
Remember to exhale: Release the pent-up carbon dioxide from your lungs as you lift up. This will add power to the push upward.

Push-Up Benefits
– Push-ups have long been a mainstay of exercise routines. There are some good reasons why you might want to develop a push-up habit and keep working on your performance.
– Push-ups build uniform strength throughout the torso: upper chest, arms, shoulders, core and back.
– They require no equipment.
– When done right, push-ups create muscle definition in a short period of time.
– Because they are a resistance exercise, push-ups also help build stronger bones.

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Rockport Walk Test Calculator

Rockport Walk Test Formula:
VO2 Max = 132.853 – ( 0.0769 * weight ) – ( 0.3877 * age ) + ( 6.3150 * gender ) – ( 3.2649 * time ) – ( 0.1565 * heart rate )

Weight = weight in pounds
Gender = 0 for women, 1 for men
Time = Time in minutes for 1 mile walk
Heart Rate = beats per minute

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Treadmill Test Calculator

Treadmill Test Formula:
VO2max = (Time * 1.444) + 14.99

Treadmill Test Definition
To conduct this test, have the athlete do the following:
1. Warm up for 10 minutes.
2. Begin jogging on the treadmill with a 0% grade at 5 MPH (8.05 km/hr).
3. Increase the grade to 2.5% after the first 3 minutes and 2.5% every 2 minutes thereafter.
4. When the athlete can no longer continue, stop the test and enter the number of minutes he/she was able to continue the exercise.

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One Rep Max Weight Lifting Calculator

Advanced One Rep Max Weight Lifting Formula:
The one rep max calculator uses a table of coefficients to determine the one rep maximum for each exercise.

Advanced One Rep Max Weight Lifting Definition
The Advanced One Rep Max Weight Lifting Calculator is very similar to our Standard One Rep Max Weight Lifting Calculator with the major difference being that this calculator uses a table of various coefficients that are specific to the major exercises. Bench press, deadlift, and squat are all included in this calculator.
If you have ever asked yourself questions like “How can I calculate my bench press max?” or “How can can I calculate my deadlift max?’ or “How can I calculate my squat max?” or – well, you get the picture!

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Target Heart Rate Calculator

Target Heart Rate Formula:
Target Heart Rate = (220 − age) * 0.65

Target Heart Rate Definition
The Target Heart Rate Calculator is an easy to use health calculator that will calculate the resting target heart rate of anyone based on age. Simply enter the age of you or anyone that you want to calculate the target heart rate for into the field and then press the calculate button. Do you know what your target heart rate is? Find out what your target heart rate should be right now! Also, check out the Max Heart Rate calculator

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