Hungarofit

“Let the health of the people be the supreme law” – Cicero

STAY AT HOME!

MEASURE YOURSELF!

STEP TOWARDS YOUR HEALTH!

Simple testing method to measure physical fitness level: 4 to 100 years.              

Hungarofit dr. Ildikó Mérey Fehérné physical education teacher, handball coach, c. associate professor

I declare this methodological material, which is my exclusive intellectual property, in the public domain.

Do you get sick often? Are you feeling unwell?

You can’t relax yourself overnight for long time? 

Is your mental work less effective in the afternoon?

Do you often feel tired and exhausted in the mornings? 

Do you know that a weak physique is a health disadvantage?

Did you know that the level of physical fitness (overall physical endurance) is related to health, quality of life, fitness of the immune system, and the effectiveness of your mental work?

Do you know that when your level of physical fitness (aerobic fitness and general muscle strength fitness) reaches the level needed to perform your daily activities effectively, not only will your quality of life improve, but your immune system will be stronger, making it easier to overcome minor / major illnesses?

You know that everyone can do the most for themselves to maintain / improve their health!

At all ages, even the slightest amount of physical activity has a health-promoting, health-preserving effect! The health-promoting and health-maintaining physiological efficiency of physical activity can be greatly increased if we consciously carry out the gradual development of the most important conditioning skills (aerobic fitness and fitness of the most frequently used muscle rows / muscle groups) in terms of health / load capacity. Physiologically effective health-promoting, health-maintaining physical activity can be considered a “movement medicine”.

Exercise has a number of beneficial physiological effects, which also occur with regular, moderate-intensity exercise and develop at all ages (over the age of 65), so it is never too late to start regular exercise.

The proven beneficial physiological effects of regular exercise and exercise are well-known in the field of prevention and rehabilitation:

– improves the general condition of the organization,

– enhances the performance of the circulatory and respiratory systems,

– reduces blood pressure and myocardial oxygen demand, this is of great importance in the prevention of cardiovascular diseases and in improving the survival of patients who have suffered a heart attack,

– lowers blood fats (cholesterol, triglycerides),

– muscle work lowers blood sugar levels and is therefore particularly beneficial in diabetes,

– improves the condition of bones, muscles and joints,

– reduces stress, thus ensuring good appetite and good sleep.

If exercise is administered as a medicine, not only in the field of rehabilitation, but also in the field of prevention, then we need to know that its “taking” requires serious attention, because like other medicines, if it is underdosed, it does not work if it is overdosed. in extreme cases, it can also lead to death, so it is especially important to follow the “no more, no less” principle when taking “mobility drugs”!

Keep in mind that exercise (physical activity) of optimal time and intensity is a lifelong, non-harmful immune-boosting and quality-of-life-enhancing, “movement medicine”!

The starting point for compiling a daily, weekly, monthly training plan tailored to a consciously performed physiologically effective health-promoting, health-maintaining individual is always the “current” physical / fitness condition of the individual. The individual’s current physical condition / physical capacity can be measured most accurately in a performance diagnostic laboratory.

There are very often time and financial constraints in performing this measurement method.

The motor test system published here was supported by tests performed in the performance diagnostic laboratory of the Research Institute of the Sports Hospital.

Development of the measurement method in more detail: www.hungarofit.hu

The physiological effectiveness of physical activity in maintaining health and promoting health is conscious and requires gradual improvement. If you know the set goal (in this case you can find performance standards in the TABLE for light physical work and effective mental work that are suitable for AGING and SEEDING), then you have a “level-up or catch-up” exercise plan tailored to your current fitness level. to be compiled.

An “exercise medicine” is most effective when it is personalized, tailored to the individual’s current fitness status, and taken regularly.

What does regularity mean?

In case of development: at least 3-4 times a week, occasionally 30-60 minutes.

In case of leveling: twice a week, occasionally 30-60 minutes).

Attention! Everyone should strive to achieve the level of their general physical capacity to reach the level necessary for the full and efficient performance of their daily activities.

If someone is competing in sports, (this can be considered their daily activity) therefore the performance standards for overall physical endurance are significantly higher!

TASKS TO BE PERFORMED

1. Measure the level of your “instantaneous” physical condition, / general physical endurance, based on your performance in the area of ​​the most important conditioning abilities (muscle fitness and aerobic fitness) for your health / workload.

2. Map any gaps in these areas.

3. Knowing your current level of fitness, set your goal. For example, in the present case, in all motor tests, light physical work and the level necessary for efficient and lasting mental work are achieved.

4. Create a personalized short-, medium- and long-term exercise program – catching up or leveling.

5. Do the workout planned in your exercise program.

6. Check the extent of development / change caused by the workout by repeated measurements.

7. With repeated measurements, you can easily track the direction and extent of changes in your physical condition.

Make the following data sheet, in which you can trace the time of the measurements and your performance in each motor test in a quantifiable way.

The time point of the measurement	Individual data sheet for recording performance in motor tests used for general physical endurance measurement
	AEROBIC FITNESS			GENERAL BODY STRENGTH-STRENGTH FITNESS
	Walking locally Continuously for 6 minutes / pc	6 minutes continuos running /m/	Cooper-test, 12 minutes continuos running /m/	Long jump from standing position (m)	Sit-up (times)	Lifting torso from prone position (times)	Push-up (times)
Year 20. …….  month. ……  day.

MEASUREMENT INSTRUCTIONS

I. Measure: your aerobic fitness

Do you know that performance in a motor test measuring long-term endurance is the best measure

of circulatory-respiratory status?

Motor tests to measure long-term endurance:

– 4-6 years and 66+ years 6 minutes continuos running/walking  /m /

in a flat area, if this is not possible (due to illness or lack of facility), then

– At home: With the window open, run / walk locally continuously for 6 minutes (if necessary, in 

a safe place, eg on a windowsill, etc., clinging / leaning).

– 7 TO 65 YEARS: Cooper-test, 12 minutes continuos running/walking / m /.

II. Measure the fitness of the strength and endurance of the muscle lines most frequently used in 

daily activities.

Perform the simple, “child-friendly” (no special equipment required) motor tests to measure

 muscle strength fitness listed below, as illustrated in the video below:

Simple testing method to measure physical fitness level             © Hungarofit  dr. Ildikó Mérey Fehérné
Dimension	Factor	“MINI HUNGAROFIT”
		Women	Men
Aerobic, or Basic endurance	Cardio-respiratory system	– Walking in one place, continuously (pcs) – 6 minutes continuos running/walking (m) – Cooper-test.  12 minutes continuos running/walking (m)
Dynamic jumping	1.  Measuring the dynamic strength of  the lower limbs	1. Long jump from  standing position /m/	1. Long jump from standing position /m/
Dynamic strength- Endurance  (in each  tests the maximal points can be reached in 1.5-4 minutes)	2. Measuring the strength  endurance of the hip flexor and abdominal muscles 3. Measurement of strength and endurance-of the back muscles 4.  Measurement of strength- endurance of the shoulder and arm  muscles	2. Sit-ups constinuously and until exhaustion (times) 3. Lifting the torso from  prone position, continuously (times) 4.  Push-ups, continuously (times)	2. Sit-ups constinuously and until exhaustion (times) 3. Lifting the torso from  prone position, continuously (times) 4.  Push-ups, continuously (times)

Motor test to measure general strength and strength endurance of body

Measure the strength and endurance level of the muscles most frequently used in daily activities.

Measuring the endurance of muscles is now frequently used in our everyday activities

1. Measure the dynamic force of the foot

Long jump with a pair of legs (m).

Latin names of major muscles participating in the movements

1. M. quadriceps femoris

2. Flexors of Thigh: 

– Musculus biceps femoris

– Musculus semitendinosus

– Musculus semimembranosus

3. Musculus triceps surae

4. Musculus deltoideus /anterior side/

5. Musculus pectoralis major

6. Musculus trapezius /mainly the superior part/

7. Deep back muscles: 

– Musculus longissimus dorsi

– Musculus levator scapulae

8. Musculus serratus anterior

9. Musculus gluteus maximus

10. Abdominal muscles:  

 – Musculus rectus abdominis

 – Musculus transversus abdominis

 – Musculus obliquus abdominis internus

 – Musculus obliquus abdominis externus

2. Measurement of dynamic strength endurance of abdominal muscles

Sitting from a supine position with the touch of the knee, continuously until tired (pcs)

Latin names of the major muscles participating in the movements 

1. Abdominal muscles:    

– Musculus rectus abdominis                    

– Musculus transversus 

– Musculus obliquus abdominis internus 

– Musculus obliquus abdominis externus

3. Measurement of the dynamic endurance of the back muscles

Lifting and lowering from the abdomen, continuously until tired (pcs.)

Latin names of the major muscles participating in the movements 

1. Deep back muscles:

       – Musculus  longissimus dorsi 

       – Musculus  iliocostalis

2. Musculus rhomboideus minor, maior 

3. Musculus  trapezius / mainly the medial part /

4. Musculus qluteus maximus

5. Musculus  serratus anterior 

6. Abdominal muscles  – Musculus rectus abdominis

– Musculus transversus abdominis

4. Measurement of the dynamic muscle strength of the arm and shoulder girdle:

In the front support, arm bending and stretching continuously until tired (pcs.).

(From the age of 56 Kneeling in support, flexing and stretching, so-called. female version).

Latin names of the major muscles participating in the movements 

1. Musculus pectoralis maior

2. Musculus triceps brachii

3. Abdominal muscles:

– Musculus rectus abdominis

– Musculus transversus abdominis

– Musculus obliquus abdominis internus

– Musculus obliquus abdominis externus

4. Musculus deltoideus

5. Musculus gluteus maximus

The correct technical performance of the motor tests that make up the test system does not require special training, therefore from the age of 4 without age limit, not all age groups can perform both at home (over the age of 6), even on their own.

The motor tests that make up the test system have no harmful effects on health!

A description of the motor tests that make up the test system can be found in: Guide to the correct technical performance of the motor tests used to measure the strength of the muscle lines most used in daily activities:

For effective mental work (eg learning) and easy physical work. “Required” performance – standards                                                  © Huingarofit  dr. Ildikó Mérey Fehérné
Women 4 to 100 Years	THE MEASURED PARAMETERS
	AEROBIC FITNESS			FITNESS OF MUSCLE LINES MOST USED DURING EVERYDAY ACTIVITY
	Walking locally 6 minutes continuously / pc/	6 minutes continuos running/walking /m/	Cooper-test , 12 minutes continuos running/walking  /m/	Long jump from standing position (m)	Sit-up, continuously (times)	Lifting torso from prone position continuously  (times)	Push-up, continuously   (times)
4 years	788	600	1200	0.70	20	18	0
5 years	800	620	1400	0.80	25	23	0
6 years	812	650	1500	1.15	33	30	1
7 years	824	700	1650	1.18	36	33	2
8 years	836	720	1700	1.27	39	36	3
9 years	848	750	1750	1.38	42	39	4
10 years	860	800	1800	1.43	45	42	5
11 years	872	850	1850	1.55	48	45	6
12 years	884	870	1900	1.63	51	48	7
13 years	896	900	1950	1.69	54	51	8
14 years	908	920	2000	1.73	57	54	9
15 years	920	960	2050	1.76	60	58	10
16 years	932	1000	2100	1.79	64	61	11
17 years	944	1050	2200	1.81	67	64	12
18 years	956	1100	2250	1.84	70	67	13
19 years	968	1150	2300	1.86	72	70	14
20 to 25 years	1080	1200	2350	1.88	74	73	15
26 to 35 years	822	900	1800	1.47	35	32	7
36 to 45 years	798	850	1700	1.41	31	27	6
46 to 55 years	774	800	1600	1.31	28	22	5
56 to 65 years	750	750	1500	1.26	22	19	4
66 to 75 years	726	700	1400	1.16	15	13	3
76 to 85 years	690	650	1300	0.85	9	7	2
86 to 100 years	642	550	1100	0.70	4	3	1

For effective mental work (eg learning) and easy physical work  “Required” performance levels                                                                  © Huingarofit  dr. Ildikó Mérey Fehérné
Men 4 to 100 Years	THE MEASURED PARAMETERS
	AEROBIC FITNESS			FITNESS OF MUSCLE LINES MOST USED DURING EVERYDAY ACTIVITY
	Walking locally 6 minutes continuously / pc/	6 minutes continuos running/walking /m/	Cooper-test , 12 minutes continuos running/walking  /m/	Long jump from standing position (m)	Sit-up, continuously (times)	Lifting torso from prone position continuously  (times)	Push-up, continuously   (times)
4 years	812	630	1250	0.80	24	22	3
5 years	824	650	1350	0.95	34	30	4
6 years	836	670	1450	1.10	42	39	5
7 years	848	700	1700	1.23	45	42	7
8 years	860	750	1800	1.29	48	45	9
9 years	872	800	1900	1.32	51	48	11
10 years	884	850	2000	1.38	54	51	13
11 years	896	900	2100	1.42	57	54	15
12 years	908	950	2200	1.48	60	57	17
13 years	920	1000	2300	1.56	63	60	20
14 years	932	1100	2400	1.64	66	64	23
15 years	944	1150	2500	1.72	69	67	26
16 years	956	1200	2600	1.80	72	70	29
17 years	968	1250	2650	1.86	75	73	32
18 years	1080	1300	2700	1.94	78	76	35
19 years	1092	1350	2750	2.02	81	79	38
20 to 25 years	1122	1450	2800	2.10	83	81	41
26 to 35 years	810	1000	1900	1.50	37	34	9
36 to 45 years	798	900	1800	1.30	35	30	8
46 to 55 years	786	800	1700	1.10	29	26	7
56 to 65 years	774	750	1600	1.00	22	22	6
66 to 75 years	762	700	1500	0.90	18	17	5
76 to 85 years	750	650	1300	0.80	14	12	4
86 to 100 years	762	600	1200	0.75	9	5	3

Those who achieve performance levels appropriate to their age and gender in each motor test should strive to maintain that level continuously for the rest of their lives.

Those who, in one or any of the motor tests, do not achieve the indicated level of performance with their cognitive movement program, knowing the existing deficiencies, to consciously eliminate the existing deficiencies as soon as possible with a gradually increasing load.

EVALUATION GUIDE

After completing the tests, compare the performance you have achieved with the performance levels given in the table below, then you can immediately see for yourself whether the “instantaneous” level of your overall physical endurance is sufficient to perform your daily activities completely and effectively. It is important to know that everyone needs to reach and maintain the level necessary for their own activities in order to work effectively and sustainably. The general physical carrying capacity should be developed to different levels, e.g. the elite athlete, the mental worker, etc.

In the present case, based on a large number of reliable measurement results obtained from our own research results, we publish the levels of performance required for light physical work and effective mental work, broken down by gender and age group.

You must have noticed that there are children, adults, elderly people in your narrower and wider environment who are very skillful, can run persistently for a long time, are strong, but there are also those who are weak and not so skillful.

Whose physical condition depends primarily on:

– what physical, biological, physiological endowments he inherited,

– how much you exercised / trained.

It is good if you know that even with the gradual load corresponding to the current “current” state of fitness, you can inherit even the most unfavorable abilities, with sufficient endurance and willpower, even elite athletes. If you don’t believe it, give it a try!

Anyone who does not want to be an elite athlete, but wants to do their daily work happily and efficiently, must “only” achieve the performance standards (levels) necessary for light physical work and effective mental work.

Note: In Hungary, more than 50% of 7-18 year old students, 80-85% of 19-25 year old students, and 90% of 26 year old students unfortunately do not reach this level!

Don’t get bitter if you don’t reach the performance levels here right now.

Measure yourself to face your real current state and, if necessary, move more and at least four times a week, get tired, have fun.

Set a goal to (depending on your backlog) bring in your backlog in 1-3 years.

Measure yourself every two weeks, but at least every month, to check the extent of your development.

Those who achieve performance levels appropriate to their age and gender in each motor test should strive to maintain that level continuously for the rest of their lives.

Those who, in one or any of the motor tests, do not achieve the indicated level of performance with their cognitive movement program, knowing the existing deficiencies, to consciously eliminate the existing deficiencies as soon as possible with a gradually increasing load.

YOU KNOW?!

WITH THE PRINCIPLE OF GRADUATION, YOU CAN DO IT, YOU JUST WANT IT! STEP FOR YOUR HEALTH! START TODAY!

I wish you good health with much love!

For example, in a motor test used to measure abdominal endurance, a 20-year-old woman can sit up 60 times. He aims to reach 74 age and gender in 21 days.

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