What is the hardness factor self-test?
The hardness factor self-test is a predictive test that is designed to assess your current level of resistance to various types. The test determines the probability that you will be able to withstand pressure, lift heavy objects, and endure physical labor. It also uses these two inputs to calculate an average of your level of general resistance.
This article reviews what the hardiness factor self-test says about the future according to experts in this field including Drs. Barry Shriner and Dr. Dan Miller, and Jeff Lenney, a strength/conditioning coach. By comparing the predictions of these experts to the facts of my own personal experience I’ll reveal what I’ve learned about the test to date.
The hardness factor self-test is intended to help you decide whether you should follow a particular exercise program or diet in order to improve your chances of supporting yourself in conditions in which you have limited ability to withstand physical pressure, heavy loads, or long durations of physical exertion. Can you lift heavy objects? Can you tolerate physical-labor? If not then an intensive strength/conditioning program may be required for your short or longer term benefit.
What are the features?
The main features of the test are:
1) There is a prescribed level of strength, work capacity and cardiovascular endurance at which you can perform without pain;
2) You will be able to apply a safe amount of pressure to body parts (or tissues) when they are taped with stretchy or “lubricant-y” tape;
3) You will be able to lift an object in a set amount of weight and count on your ability to support that weight until it is slowly lowered by stretching tender tissues or body parts, or until your muscles cramp.
4) You will be able to tolerate and continue to perform a certain amount of physical exertion in a set length of time and then recover.
5) Structures, such as tendons and ligaments, that are fractured with incomplete healing will have the ability to heal by themselves.
6) The healthier you are, the longer you can maintain your health.
What is the use?
The test is designed to help you evaluate your level of ability to sustain physical pressure, use a heavy load or continue a certain amount of physical exertion in a work or exercise cycle. The purpose is to enable you to accurately predict the kind of physical activity that will lead to lasting (or permanent) health and fitness.
If you are able to perform all the above mentioned tasks, then there is little reason for you to maintain a high level of strength and cardiovascular fitness. On the other hand if you can’t perform all these listed tasks then there may be an urgent need for some type of strength training or, if possible, some form cardiovascular training tailored specifically for your unique needs.
What are the benefits?
The benefits are threefold: 1) psychologically, being able to perform these tasks leads to greater confidence (i.e., self-respect); 2) physically, it leads to a more relaxed lifestyle and can provide you with some form of income; and 3) physiologically, if you are unable to do these tasks then strength training will increase the number of muscles that are capable of helping your body resist physical pressure, lift heavy objects and continue a certain amount of physical exertion in a set time period and thereby provide the opportunity for a longer life. 4. The primary benefit is the ability to help others who have the same or similar limitations. Being able to work at full capacity can lead to personal satisfaction as well as an income.
How can you use the test?
To use the test you must know the following values: 1) your maximum heart rate (HRmax), 2) your resting heart rate (HRrest), 3) your current amount of lean body mass, and 4) your predicted daily energy expenditure.
1) Your maximum heart rate is calculated by subtracting your age from 220.
2) Your resting heart rate is measured every morning when you wake up before any physical exertion by taking one or two readings and averaging them.
3) Your lean body mass is calculated by finding the difference between your actual weight and ideal weight divided by ideal weight times 100.
Are there any drawbacks?
The primary drawback is that the test measures only your ability to perform certain physical tasks. It does not address the question about what form of exercise may be suitable for your level of health and fitness. This can be overcome by following exercise protocols that are outlined in books written by independent experts in this field, such as Dr. Barry Shriner and Dr. Dan Miller
All experts agree that a key factor in the test’s prediction is your resting heart rate (HRrest). People who have higher heart rates are less resistant to physical pressure than those with lower heart rates. The consensus of opinion is that everyone should maintain their resting heart rate below 80 beats per minute (BPM) to insure health and longevity.
How does the test work?
The test uses HRrest to predict your ability to withstand physical pressure, lift objects and continue a certain amount of physical exertion, or in other words the amount of work or exercise you can perform without injury or pain. The test is not necessarily all negative as use of stretching and pain-relief techniques can decrease your heart rate. This means that if you have a very high resting heart rate then you will have little resistance to external forces and thus be more likely to experience injury and/or pain while performing prolonged physical activity.
