Beep test – is a 20-metre-shuttle test, which, based on the distance covered, assesses the level of motor endurance of a person (the ontogenetic abilities of fighting tiredness and the ability of long-term performance of a given work)

BMI – (Body Mass Index)- the value of BMI is helpful in assessing the risk of occurrence of obesity-related illnesses such as sclerosis or ischemic heart disease. BMI is calculated according to the following formula: BMI = mass/(height ^2)

WHR – Waist/Hip ratio – serves to determine the distribution of fat tissue and potential obesity ype. Particularly risky for our health is the fat tissue located in the area of the abdomen. This value is differently interpreted in women and in men, due to natural anatomic differences. WHR indicates the abdominal type of obesity if the ratio is equal to or greater
than 0.8 for women and 0.94 for men. Additionally, the value of waist girth is interpreted – it should not exceed 88 cm for women and 102 cm for men.
WHR = (Waist girth [cm])/(Hip girth [cm])

Body Fat (BF%) –the amount of body fat that exceeds 30% for men and 35% for women indicates obesity. Fat tissue plays an important role: it protects internal organs, helps with regulating body temperature, stores vitamins and constitutes energy material. However, its excess is related to an increased risk of cardiovascular diseases. The table below presents the optimal amount of fat in an organism.

Age (Years) Women(BF%) MEN(BF%)
20-24 22.0-25.0 14.9-19.0
25-29 22.0-25.4 16.5-20.3
35-39 24.0-27.7 19.3-22.6
40-44 25.6-29.3 20.5-23.6
45-49 27.3-30.9 21.5-24.5
50-59 29.7-33.1 22.7-25.6
60+ 30.7-34.0 23.2-26.2

HR max– Maximal Heart Rate – it constitutes the basis for establishing exercise zones and it is useful when pulsometers are used in trainings. HR max can be defined as the highest safe number of heart beats per minute, corresponding to the intensity which you subjectively perceive as your maximal effort. To put it in simpler words, it happens when it seems to you that you have done your utmost in a run. The Fox and Haskell formula divides the exercise zones into aerobic activity (lighter colours) and anaerobic activity (darker colours) depending on the percentage value of HR max.