60 SECONDS SIT-UPS

Instructions :

THE 12 MINUTES RUN TEST (GYMNASIUM OR SWIMMING POOL)

Instructions
Warm up and stretching 5-10 minutes.
This test consists of running as fast as possible in a 12 minutes period of time.
Take your heart rate for 10 seconds at the finish line.

MEN RESULTS
20-29 years

30-39 years

40-49 years

19 years or younger
Gymnasium
Pool
24
> 730 m
Excellent
Very good 22 to 23 640-730 m
19 to 22 550-639 m
Good
18 to 19
460-549 m
Weak

Gymnasium
23
21 to 23
19 to 21
16 to 18

Pool
> 640 m
550-640 m
450-549 m
360-449 m

Gymnasium
22
20 to 22
19 to 20
16 to 18

Pool
> 600 m
500-600 m
410-499 m
320-409 m

Gymnasium
21
19 to 21
18 to 19
15 to 17

Pool
> 550 m
460-550 m
360-459 m
275-359 m

< 18

< 16

< 360 m

< 16

< 320 m

< 15

< 275 m

Category

Very weak

< 460 m

WOWEN RESULTS
19 years or younger
Category
Gymnasium
Pool
20
> 640 m
Excellent
550-640 m
Very good 19 to 20
17 to 18 450-549 m
Good
13 to 17
360-449 m
Weak
< 13
< 360 m
Very weak

20-29 years
Gymnasium
19
18 to 19
16 to 17
13 to 16
< 13

Pool
> 550 m
450-550 m
360-449 m
275-359 m
< 275 m

30-39 years
Gymnasium
19
17 to 18
15 to 17
13 to 15
< 13

Pool
> 500 m
410-500 m
320-409 m
230-319 m
< 230 m

40-49 years
Gymnasium
18
16 to 17
14 to 16
12 to 14
< 12

Pool
> 450 m
360-450 m
275-359 m
180-274 m
< 180 m

Lie on your back with yours arms and your knees slightly bent (at a 90 angle) so
that your back is in complete contact with the floor.
Tuck your chin into your chest and lift your body, sliding your hands up to your
legs to your knees. This will lift your shoulder blades completely off the floor.
Breath out during this part of the exercise. Return to your starting position on the
floor.
MEN
WOMEN
18-29
30-39
40-49
18-29
30-39
40-49
Category
years
years
years
years
years
years
Excellent
> 74
> 59
> 49
> 59
> 49
> 39
Very good
61-74
51-59
41-49
51-59
41-49
31-39
Good
46-60
41-50
26-40
41-50
26-40
16-30
Weak
31-45
26-40
16-25
26-40
16-25
5-15
Very weak
< 31
< 26
< 16
< 26
< 16
<5

BODY COMPOSITION
WAIST GIRTH
Instructions :
Mesure horizontally at the level of the belly button. Measure at the end of a normal
expiration, to the nearest 0.5. Ex: 81.5 cm

Risk for your health *

Very high
High
Weak
Very weak

MEN

WOMEN

> 120 cm
100-120 cm
80-99 cm
< 80 cm

>110 cm
90-110 cm
70-89 cm
< 70 cm

* Coronary disease, hypertension and diabetes.

PUSH-UPS TEST
Instructions :
The student lies on his stomach, legs together.
His hands, pointing forward, are positioned under the shoulders. He pushes up from
the mat by fully straightening the elbows and using the toes ( knees for women ) as
the pivot point.
The upper body must be kept in a straight line. The student returns to the starting
position, chin to the mat.
Neither the stomach nor thighs should touch the mat.
MEN
WOMEN
Category
15-19 20-29 30-39 40-49 15-19 20-29 30-39
40-49
years years years years years years years
years
Excellent
> 38 > 35 > 29 > 21 > 32 > 29
> 26
> 23
Very good
29-38 29-35 22-29 17-21 25-32 21-29 20-26
15-23
Good
23-28 22-28 17-21 13-16 18-24 15-20 13-19
11-14
Weak
18-22 17-21 12-16 10-12 12-17 10-14 8-12
5-10
Very weak
< 18 < 17 < 12 < 10 < 12 < 10
<8
<5

SIT - AND - REACH

Instructions :
Without shoes sit with legs fully extended and the soles of the feet placed flat against
the flexometer. The inner edge of the soles are placed two cm from the edge of the
scale. Keeping the knees fully extended, arms evenly stretched, and palms down, bend
and reach forward, pushing the marker with fingers as far forward as possible, lowering
the head and hold for 2 seconds.
If the knees flex, the trial is not counted. The test is repeated twice.
MEN
WOMEN
Category
15-19 20-29 30-39 40-49 15-19
20-29
30-39
40-49
years years years years years
years years
years
Excellent
> 38 > 39 > 37 > 34
> 42
> 40
> 40
> 37
Very good
34-38 34-39 34-37 29-34 38-42
37-40
36-40
34-37
Good
29-33 30-33 28-33 24-28 34-37
33-36
32-35
30-33
Weak
24-28 25-29 23-27 18-23 29-33
28-32
27-31
25-29
Very weak
< 24 < 25 < 23 < 18
< 29
< 28
< 27
< 25

Name

First name

PERSONAL HEALTH-RELATED FITNESS PROFILE

Winter 2014

CGEP DE LA GASPSIE ET DES ILES

HEALTH-RELATED FITNESS TEST
EVALUATION

Set 1
Tests
FITNESS COMPONENTS

Cardiovascular fitness

Set 2

Set 3

Test 1

Test 2

Test 3

Test 4

Test 5

Test 6

pulse :

pulse :

pulse :

pulse :

pulse :

pulse :

Set 1 = 15 %
Set 2 = 20 %
Set 3 = 25 %

Date

The 12 minutes
run/swim test

Push ups
Muscular fitness

Set 1
Cardiovascular :
Muscular (push-up) :
Muscular (sit up) :
Body composition :
Flexibility :

52%
12%
12%
12%
12%

=
=
=
=
=

Set 2

7 points
12 points
13 points
2 points
2 points
3 points
2 points
2 points
3 points
2 points
2 points
3 points
2 points
2 points
3 points
______________________________________
15 points
20 points
25 points

Sit ups
(1 minute)

Improvement over previous best test = 100%

Body composition

Waist girth
(belly button)

Result similar to previous best test = 75 %

Flexibility

Sit-and-reach

Set 3

Result lower than previous best test = 50 %

Administrator

Notice : A student who is absent for the first or the last test will have 0.