How to Test Your Fitness in the 9 Exercise Induced Adaptations
In my previous blog post on Creating Your Workout Routine, I introduced the 9 Exercise Induced Adaptations. This list may seem intimidating at first and you might not know which areas you need to improve in. Fear not! Using the recommendations from Dr. Andy Galpin’s research explained on the Huberman Lab Podcast, I have compiled exercises to test your fitness in each category. To accompany the exercise descriptions, I have created a document to help track your progress. I recommend completing this test at least 2 times a year to track progress and continue to develop your workout regimen.
For more information on the fitness skills test, check out the podcast notes here:
9 Exercise Induced Adaptations:
1. Skill/technique
2. Speed
3. Power
4. Force/Strength
5. Muscular Endurance
6. Muscular Hypertrophy
7. Anaerobic Capacity
8. Aerobic Capacity
9. Long Duration
Fitness testing descriptions and general execution markers:
**These markers are a general goal point for each exercise, these will vary for each person**
1. Skill/technique:
a. Record a front view and side view of the following movements: upper body pull (pull up), upper body push (push up), lower body pull (dead lift), lower body push (squat). You are going to observe the following joints: shoulders, elbows, low back/hips, knee, and ankle. The factors you are observing are symmetry, stability, awareness of movement techniques, and range of motion. You will perform 3-10 reps of each exercise for each angle.
2. Speed
a. 50m dash (you can determine your own distance, be consistent with tests).
3. Power
a. Broad jump: measure from a start line (toes) to the back of the foot (shortest distance possible). Ideally you should be able to broad jump your height.
4. Force/Strength
a. Grip strength: using a measuring device - min 40 kg, min L/R variation of 10%.
b. Dead bar hang: min of 30 sec, over 60 seconds is considered great.
c. Leg extension: goal weight load is body weight.
d. Goblet squat hold: Hold ½ of your body weight (to your chest) at the bottom of squat for 45 sec. Not necessary to extend back up.
5. Muscular Endurance
a. Plank (front): 60 sec, Plant (side): 45 sec.
b. Pushups: must be consecutively executed with no breaks. 5-15 range OK, 15+ great.
6. Muscular Hypertrophy
a. Body composition (TTMI)
7. Anaerobic Capacity
a. Achieve max HR for 30-60 seconds (choose but be consistent with tests), record distance.
8. Aerobic Capacity
a. Measure your VO2 Max using 12 min Cooper’s Test. Get as far as you possibly can in 12 min, record distance.
9. Long Duration
a. Maintain consistent work output for 20+ minutes. Maintain nasal breathing.
Here is a document I created to help keep track of progress:
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