Your Fitness Evaluation is Your Exercise Report Card

Your Fitness Evaluation, Step 5 of the 6 Training Steps, shows the effectiveness of your weight training plan.

The scores for each test item are indicators of your progress on the specific qualities that each item represents.

Together, the results of your evaluation in this step provide a report of your overall progress toward your goals.

Conduct your fitness testing as you did in Step 2 when you performed your fitness assessment.

Female athletes should also perform the sport skill tests. At this point, you can also test your 1 repetition maximum (1 RM) on some exercises.

Perform all tests exactly the same way each time. Record your scores. Then compare them to the scores on the fitness assessment.

Look for gains or losses on each test item to check progress on components of fitness or sport skills represented by each test item.

You can also calculate percentages of change. Percentages allow you to compare gains or losses among all test items regardless of units in which items are measured (e.g., number of sit ups, time, weight).

Calculating percentages allows you to compare your progress even when improvements are shown both in gains and losses. If weight loads increase, you have made positive gains.

But decreases in timed test items, such as sprint times, are also gains. Both examples indicate positive results that can be compared using percentages.

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