From: hubermanlab
In a detailed discussion with Andrew Huberman, neuroscientist and host of the Huberman Lab Podcast, Dr. Andy Galpin, an expert in kinesiology, delves into the complex topic of how individuals can assess their fitness levels. This discussion is part of a broader conversation about optimizing exercise programs for strength, endurance, and overall health such as using science-based exercise optimization techniques.
Understanding Fitness Assessment
Fitness is a broad term that encompasses various physical capabilities such as strength, endurance, speed, and hypertrophy with adaptations from physical exercise. While many individuals might be familiar with tracking their resting heart rate, Dr. Galpin emphasizes a multi-dimensional approach to assessing fitness, helping individuals tailor their exercise routines to achieve specific goals (such as appearance and aesthetics) or functionality, and maintain long-term health [00:02:05].
Categories of Fitness Adaptations
Dr. Galpin outlines nine major adaptations or indicators of fitness that can be improved through exercise. These include:
- Skill/Technique: The ability to perform movements more efficiently, whether it’s optimizing a running technique through understanding running mechanics or perfecting a golf swing [00:06:11].
- Speed: Measured by how quickly one can move or accelerate [00:06:34].
- Power: The combination of speed and force, often equated to explosive strength activities [00:06:39].
- Strength: The maximal amount of force a muscle group can exert in a single effort showcasing strength as a foundational fitness quality [00:06:48].
- Muscular Endurance: The ability of a muscle group to continue performing without fatigue [00:07:14].
- Hypertrophy: Muscle size which typically correlates with the aesthetic component of fitness achieved through science-based protocols [00:07:43].
- Anaerobic Capacity: Performance in high-intensity, short-duration exercises [00:08:47].
- Maximal Aerobic Capacity: Often represents VO2 max, indicating cardiovascular strength [00:09:22].
- Long-Duration Endurance: Sustained exercise requiring consistent energy output [00:09:55].
Methods for Fitness Assessment
Dr. Galpin suggests a systematic method for evaluating these various fitness categories using both resource-intensive and cost-free approaches.
Cost-Free and Accessible Tests
- Skill/Technique: Observing movement patterns for symmetries, instabilities, and range of motion during common exercises like squats or push-ups [01:08:00].
- Speed & Power: Broad jump and vertical jump tests for lower-body power assessment alongside effective warmup techniques [01:13:13].
- Strength: Testing grip strength with a dynamometer, or conducting a dead hang test on a pull-up bar as part of strength training adaptations [01:19:00].
- Endurance: Capabilities can be measured using timed exercises like the Cooper 12-minute running test or VO2 max simulations for aerobic capacity and understanding energy systems for endurance [01:40:55].
Scientific and Laboratory Metrics
For individuals with access to facilities, tests such as the VO2 max test performed under laboratory conditions provide the most accurate insight into cardiovascular health and cardiovascular health.
Protocol for Regular Fitness Assessments
Dr. Galpin suggests that full assessments should be conducted at least annually, ideally more often if specific weaknesses are identified using tools for improving fitness. He breaks down testing into three sessions over a week to avoid fatigue, focusing first on non-fatiguing tests before moving on to strength, muscular endurance, and finally, cardiovascular and endurance tests [01:44:29].
Through this structured approach, individuals can comprehensively assess their fitness, identify areas needing improvement, and choose appropriate exercise interventions. With Dr. Galpin’s expert guidance, athletes and enthusiasts alike can balance and optimize their capabilities across all nine fitness categories for improved health and performance and enjoy the health benefits.