Brockport Physical Fitness Test: 2024 Guide
Brockport Physical Fitness Test (BPFT) is a standardized, nationally recognized fitness test that is used to measure physical fitness capabilities in individual with physical disabilities. Mostly, this test is conducted on children and adults to assess their ability to perform various physical activities.
It is widely used in schools, rehabilitation centres, and other institutions where physical strength of disabled individuals are evaluated. BPFT is considered to be a reliable and valid tool for assessing physical fitness in this population.
The Brockport Physical Fitness Test includes a variety of tests that assess various aspects of physical fitness, including aerobic endurance, muscular strength and endurance, flexibility, and body composition.
- Aerobic endurance: The 20-meter shuttle run test is commonly used to assess aerobic endurance. In this test, the individual runs back and forth between two lines 20 meters apart, while keeping pace with beeps from a recorded audio track. The time it takes for the individual to complete the test is recorded and used to assess aerobic endurance.
- Muscular strength and endurance: The handgrip strength test is often used to assess upper body strength. The individual squeezes a dynamometer as hard as they can for several seconds, and the highest reading is recorded. The sit-up test is commonly used to assess abdominal muscle endurance. The individual performs as many sit-ups as possible in a specified time period.
- Flexibility: The sit and reach test is commonly used to assess flexibility. In this test, the individual sits on the floor with their legs straight in front of them and reaches forward as far as possible. The distance they reach is recorded.
- Body composition: The body mass index (BMI) is a common measure of body composition. It is calculated by dividing an individual’s weight in kilograms by their height in meters squared.
How to Prepare for the Brockport Physical Fitness Test?
Preparing for the Brockport Physical Fitness Test is no easy task, but with the right knowledge and preparation, you can ace it! To help you get ready, it is important to understand what all activities this test includes and create a fitness program that will help you reach your goals.
With proper preparation, you can make sure that you are ready to take on the challenge and perform your best on the day of the test. In this guide, we have provided an overview of how to prepare for the Brockport Physical Fitness Test.
Here are some general tips that will help you prepare for the test:
- Consult with a healthcare professional: If you have a disability or any health conditions, it is important to consult with a healthcare professional before beginning any exercise program. They can provide guidance on how to safely and effectively prepare for the test.
- Start with a fitness program: Depending on your current fitness level, you may need to start with a fitness program to build up your strength, endurance, and flexibility. A physical therapist, exercise physiologist, or certified fitness professional can help design a program that meets your specific needs.
- Practice the specific tests: After knowing about the various tests that you will have to go through during BPFT, it can be helpful to practice them ahead of time. This can help you get familiar with the test format and improve your performance.
- Focus on cardiovascular fitness: Many of the tests in the Brockport Physical Fitness Test assess cardiovascular fitness. To improve your performance on these tests, focus on cardiovascular exercises such as walking, swimming, cycling, or rowing.
- Incorporate strength training: Some BPFT tests also assess strength and muscular endurance. Incorporating strength training exercises such as push-ups, squats, lunges, and resistance band exercises can help improve your performance on these tests.
- Stretch regularly: Flexibility is an important component of physical fitness and is also assessed in Brockport Physical Fitness Test. Incorporating stretching exercises such as yoga or static stretching can help improve your flexibility and performance on these tests.
Components of the Brockport Physical Fitness Test
The physical fitness test is customizable and can be tailored for nearly any candidate. The total number of evaluation activities available is 27, with a mix of traditional fitness tests and tests specifically modified for disabled youngsters. Although there are many tests to choose from, the manual guides the assessor using a five-step process to which tests are suitable, and most includes only four to six items for individuals.
1. Musculoskeletal Functioning, Muscular Strength / Endurance
- Trunk Lift – While lying face down, lift the upper body off the floor as high as you can using the muscles of the back
- Grip Strength – A measure of hand and arm strength, using the dominant hand to grip a dynamometer with as much force as possible
- Bench Press – It involves you to perform as many bench presses as possible with a 35lb (15.9Kg) barbell
- Isometric Push-up – In requires you to holding a raised push up position for up to 40 seconds
- Push-up – Perform push ups as many as possible at a rate of 1 push up every 3 seconds
- Dumbbell Press – Involves lifting of 15lb (6.8Kg) dumbbell as many times as possible at a specific cadence while sitting in a chair.
- Seated Push-up – Holding of body in chair position with arms in extended position for as long as possible
- Push / Walk (40m) – To check the mobility speed, participants are required to walk or push their wheelchair for 40m at their comfortable speed, with a 5m start zone. It is not the race, however to pass the test, participants are supposed to cover the 40m distance in less than 60 seconds while keeping the heart rate below 120bpm (walkers) or 114 bpm (wheelchair users).
- Wheel Chair Ramp Test – a test of upper-body strength and endurance, participants attempt to push their wheelchairs up a standard wheelchair ramp. The ramp must be at least 8 feet (2.4 meters) long, at a gradient of 8.3%.
- Reverse Curl – a measure of hand, wrist, and arm strength. While sitting in a chair, the subject must perform one repetition of bringing a 1lb (0.5kg) dumbbell from the thigh to the flexed-arm position, holding it there for 2 seconds, then returning it to the thigh in a controlled manner.
- Pull Up – Under this, participants need to grasp an overhead bar and pull up the body so the chin raises above the bar, then return to arms fully extended position.
- Arm Hang – This assess the timing of participants, how long they can hang with the chin above the bar. To pass the test, every candidate is supposed to hang from an overhead bar with straight arms for up to 40 seconds.
- Curl-Up – Participants need to complete up to 75 curl-ups at a rate of 1 per 3 seconds. The hands slide 4.5 inches along the ground for a complete repetition.
2. Body Composition
- Skinfold Measures – In this test, callipers are used to measure the skin thickness of candidates at the triceps, subscapular, and calf measurement sites.
- Body Mass Index (BMI) – This test is conducted to calculate the BMI of candidates by taking a person’s weight and dividing it by their height squared. Formula of BMI = Weights / Height2
- Bioelectrical Impedance Analysis – Under this test, the resistance of participant’s body tissues is measured against the flow of a small electrical signal, and from that the proportion of body fat is calculated.
3. Aerobic Functioning
- Pacer Test (20m or 15m) – The PACER Test (Progressive Aerobic Cardiovascular Endurance Run) is a maximal aerobic fitness test. It is a variation of the Beep Test, and is part of BPFT battery.
- Target Aerobic Movement Test – It tests the ability to sustain a moderate exertion by performing any physical activity while maintaining a heart rate between 70 and 85 percent of maxima predicted heart rate for 15 minutes.
- One Mile Walk / Run – Candidates are supposed to either walk or run for at least one mile distance.
4. Flexibility
- Back Saver Sit & Reach – This test is performed with one leg bent, designed to measure the flexibility of legs separately.
- Shoulder Stretch – Candidates are needed to touch their fingertips together behind their back by reaching over the shoulder and down the back with one arm and across the back with the other arm.
- Apley’s Scratch Test – It is a simple flexibility test of the shoulder. Under this, participants are supposed to reach overhead with one hand and touch the top of the opposite shoulder blade.
- Thomas Test – It is a simple flexibility test of the hips. This test requires the subject to sit at the very edge of a bench, then roll back while pulling both knees to the chest on the bench itself.
5. Target Stretch Test
- Elbow Extension
- Forearm Pronation
- Forearm Supination
- Knee Extension
- Shoulder Abduction
- Shoulder Extension
- Shoulder External Rotation
- Wrist Extension
How to Set Fitness Goals Using BPFT Results
Using the results from the BPFT can help you set reasonable and accountable goals to improve your physical fitness. Here are some tips for setting goals based on your BPFT results:
- Identify areas for improvement: Review your BPFT results to identify areas where you scored below average or where you want to improve. For example, if your sit and reach test score was low, you may want to set a goal to improve your flexibility.
- Make your goals specific: Set specific goals that are measurable and time-bound. For example, rather than setting a goal to “improve flexibility,” set a goal to “increase sit and reach test score by 2 inches within 6 weeks.”
- Make your goals achievable: Set goals that are challenging but achievable. It is important to set goals that are realistic for your current fitness level and to avoid setting goals that are too difficult or unrealistic. This can help you maintain motivation and avoid injury.
- Track your progress: Keep track of your progress towards your goals to help you stay accountable and motivated. For example, you can use a journal or a fitness app to track your workouts and measure your progress towards your goals.
- Adjust your goals as needed: Be flexible and adjust your goals as needed based on your progress and any challenges you may encounter. It is okay to modify your goals if they are no longer realistic or if you achieve them sooner than expected.
Remember that the BPFT is just one measure of physical fitness and that setting goals based on your results can be a helpful tool for improving your overall fitness. However, it is important to work with a healthcare professional or certified fitness professional to develop a safe and effective exercise program that meets your specific needs.
Conclusion
The Brockport Physical Fitness Test is a great tool for assessing an individual’s physical fitness. It is easy to administer, cost-effective, and provides accurate results that can be used to develop effective exercise plans. Additionally, it can be used to compare the performance of different individuals or groups across a range of physical activities. By using the Brockport Physical Fitness Test, individuals can get an accurate assessment of their current physical fitness level and set goals for improvement.
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