Fitness Testing Video

FITNESS TEST
Perform the following battery test on your own. Follow the instructions below.

1. Endurance Walk

This test will evaluate your aerobic capacity – this is the test for your heart
through its efficiency to deliver oxygen. You need your sneaker and a stop watch.
Find a space that you can walk on. Measure its length to one mile. You can walk
back and forth and count how many laps you should take to complete one-mile
walk. Use your stopwatch to determine how many minutes you complete this
assessment.

Results:
Time Level of Endurance
16 minutes or more Low
13-15 minutes Average
12 minutes and below High

2. Push-up Test

This test will determine the strength and endurance of your upper body muscles.
Do not attempt this assessment if you have shoulder pain, lower back pain or
uncontrolled high blood pressure.

Before you do this test, perform a light aerobic exercise for 5 minutes. Next perform
a combination of shoulder movements to increase the blood flow and increase joint
mobility. Do the following:
a. Forward shoulder rolls
b. Backward shoulder rolls
c. Arm Rotations

Perform as many consecutive push-ups as you can without undue strain and
without stopping. If pain is felt, stop the test. Count the number of times your chin
touches the floor. Male will place their weight on their hands and toes, while female
 can rest their weight with their hands and knees. Stop the test if you feel excessive
strain or unable to maintain proper form.

Results:
Norms of Push-up Norms of Push-up
Male Age Female Age
Test Test
36 or more Excellent 30 or more Excellent
29-35 Very Good 21-29 Very Good
18 & 18 &
22-28 Good 15-20 Good
above above
17-21 Fair 10-14 Fair
Below 16 Needs Improvement Below 9 Needs Improvement

3. Partial Curl-ups Test

This test will determine the strength and endurance of your abdominal
muscle. You need a stopwatch for this test.

To start, lie on your back, knees are bent with feet in shoulder-width and
arms resting on your lap, palms down. When ready tighten your abdominal
muscles and lift your head and shoulders without lifting the whole back off the floor,
fingers of your hands reaches beyond the knees.

Count the number of consecutive partial curl-ups you can do in one minute
without undue strain and without stopping for resting.

Results:
Norms of Partial Norms of Partial
Male Age Female Age
Curl-up Test Curl-up Test
54 or more Excellent 45 or more Excellent
46-53 Very Good 39-44 Very Good
41-45 18-29 Good 31-39 18-29 Good
36-40 Fair 26-30 Fair
Below 35 Poor Below 25 Poor

4. Sit and Reach (Flexibility Test)

 This test will determine the flexibility of the muscles of your lower back and
leg muscles. You will need a meter stick or a measure tape and a surface that is
flat and comfortable.

Start by sitting on the floor and mark the area where your heels touch the
floor with a line. Mark another line 3 inches from the first line. Place your hand over
the other, both palms facing down. Exhale and reach towards the second line, or
past it while keeping the leg straight. Reach the farthest for four times and record
the fourth attempt.

Results:

Description Rating
Beyond the second line Excellent
In between the first and second line Good
Before the first line Poor

5. Vertical Jump (Leg Strength & Power Test)

This test is designed to measure your explosive leg power and strength. All
you need is a high wall, such as the outside of a building or your wall at home and
a bit of room so you can jump and land safely.

To measure vertical jump, you need a meter stick or tape measure, a chalk
or a masking tape.

Here’s how:
 Stand with your side to a wall
 With your feet flat on the ground, reach the arm closest to the wall as high
as possible
 Mark the highest spot you can reach. Either put chalk on your fingertips or
have a friend mark it with tape
 From the same standing position, jump and hit the wall at the highest point
of your jump. Mark the spot the same way you did earlier
 Try three to five jumps and use your highest one
 Subtract your standing reach from your jumping reach to get your vertical
jump
The Challenge: Jump as high as possible.

Results:
Males Males Females Females
Rating
(inches) (cm) (inches) (cm)
Excellent > 28 > 70 > 24 > 60
Very Good 24 – 28 61 – 70 20 – 24 51 – 60
Above Average 20 – 24 51 – 60 16 – 20 41 – 50
Average 16 – 20 41 – 50 12 – 16 31 – 40
Below Average 12 – 16 31 – 40 8 – 12 21 – 30
Poor < 12 < 30 <8 < 20