Home > Fitness Testing > Resources > Warm-Up

(this is an extract from the Fitness Testing Guide)

Prior to any fitness assessment, it is important to have the body prepared by following a warm-up procedure. The procedure should be standardized so that if the test is repeated, the same warm up can be repeated to help maintain consistency with the results.

---

---

The actual warm up conducted will depend on the test being performed. Certain tests, such as some variations of the sit and reach test, specifically require you not to do a warm up beforehand, while other testing regimens have tests in a particular order so that the earlier tests provide a warm up for the later tests.

General Warm Up Procedure

Here is a general warm up procedure that you can use as a basis for your testing. This is only a guide and you can adapt it based on the time and facilities that you have available. You may wish to include other stretches when a certain part of the body is to be specifically tested. See also the specific test warm-ups below.

• 5-10 minutes of light aerobic activity, such as jogging or stationary cycling.
• Stretches to include both upper and lower body. Here are some examples ...

---

Fitness Testing Guide

Download your free copy of the Topend Sports' Fitness Testing Guide — a guide for you to plan, conduct, analyze and interpret fitness testing of athletes.

---

---

---

Related Pages

• Sprint Test Warm-Up
• Guidelines for Preparing for Testing — physical and nutritional preparation
• Warming Up for Fitness Training
• Warm-ups for Sports
• Pre-Test Preparation — list of jobs that need to be done prior to fitness testing.
• Nutritional Guidelines for Preparing for Fitness Testing
• Guide to Conducting Fitness Tests