Andy Galpin organizes physical fitness into nine major adaptations: skill, speed, power, strength, hypertrophy, muscular endurance, anaerobic capacity, maximal aerobic capacity, and long-duration endurance. He explains accessible tests for each area, including movement filming, the standing broad jump, grip and dead-hang tests, leg extensions, squat holds, FFMI, planks, push-ups, maximal-effort protocols, heart-rate recovery, VO2 max estimates, and sustained nasal-breathing exercise. The discussion also covers testing safety, standardized warm-ups, annual assessment schedules, and using results to address major limitations without abandoning personally meaningful training goals.