Fitness Test

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Extreme People,

Get ready to test yourself. Start by testing your BMI and then work on a little warm up before moving on to the other tests. You will want to keep track of your progress, so don't forget to write your score down and how well you did. Plus, you can post it and show off or just let me know how you are doing.



The standard weight status categories associated with BMI ranges for adults are shown in the following table.

BMI	Weight Status
Below 18.5	Underweight
18.5 – 24.9	Normal
25.0 – 29.9	Overweight
30.0 and Above	Obese

General Warm Up Procedure
Here is a general warm up procedure that you can use as a basis for your testing. This is only a guide and you can adapt it based on the time and facilities that you have available. You may wish to include other stretches when a certain part of the body is to be specifically tested. See also the specific test warm-ups below.

• 5-10 minutes of light aerobic activity, such as jogging or stationary cycling.
• stretches to include both upper and lower body. e.g.
  • lunges
  • quad stretch
  • calf stretch
  • side bend
  • arm stretches

1. Push Up Test

How many can you do? Men should use the standard "military style" pushup position with only the hands and the toes touching the floor. Women have the additional option of using the "bent knee" position. To do this, kneel on the floor, hands on either side of the chest and keep your back straight. Do as many push ups as possible until exhaustion. Count the total number of pushups performed. Use the chart below to find out how you rate.

Compare your results to the table below. Remember, these scores are based on doing the tests as described, and may not be accurate if the test is modified at all. Don't worry too much about how you rate - just try and improve your own score.

How did you do?

Push Up Test (Men)

	17-19	20-29	Age 30-39	40-49	50-59	60-65
Excellent	> 56	> 47	> 41	> 34	> 31	> 30
Good	47-56	39-47	34-41	28-34	25-31	24-30
Above average	35-46	30-39	25-33	21-28	18-24	17-23
Average	19-34	17-29	13-24	11-20	9-17	6-16
Below average	11-18	10-16	8-12	6-10	5-8	3-5
Poor	4-10	4-9	2-7	1-5	1-4	1-2
Very Poor	< 4	< 4	< 2	0	0	0

Push Up Test (Women)

Age	17-19	20-29	30-39	40-49	50-59	60-65
Excellent	> 35	> 36	> 37	> 31	> 25	> 23
Good	27-35	30-36	30-37	25-31	21-25	19-23
Above Average	21-27	23-29	22-30	18-24	15-20	13-18
Average	11-20	12-22	10-21	8-17	7-14	5-12
Below average	6-10	7-11	5-9	4-7	3-6	2-4
Poor	2-5	2-6	1-4	1-3	1-2	1
Very Poor	0-1	0-1	0	0	0	0

* Source: adapted from Golding, et al. (1986). The Y's way to physical fitness (3rd ed.)

2. Sit Up Test

Starting Position: Lie on a carpeted or cushioned floor with your knees bent at approximately right angles, with feet flat on the ground. Your hands should be resting on your thighs.
Technique: Squeeze your stomach, push your back flat and raise high enough for your hands to slide along your thighs to touch the tops of your knees. Don't pull with you neck or head and keep your lower back on the floor. Then return to the starting position.

How did you do?

Compare your results to the table below. Remember, these scores are based on doing the tests as described, and may not be accurate if the test is modified at all. Don't worry too much about how you rate - just try and improve your own score.

1 Minute Sit Up Test (Men)

Age	18-25	26-35	36-45	46-55	56-65	65+
Excellent	>49	>45	>41	>35	>31	>28
Good	44-49	40-45	35-41	29-35	25-31	22-28
Above average	39-43	35-39	30-34	25-28	21-24	19-21
Average	35-38	31-34	27-29	22-24	17-20	15-18
Below Average	31-34	29-30	23-26	18-21	13-16	11-14
Poor	25-30	22-28	17-22	13-17	9-12	7-10
Very Poor	<25	<22	<17	<13	<9	<7

1 Minute Sit Up Test (Women)

Age	18-25	26-35	36-45	46-55	56-65	65+
Excellent	>43	>39	>33	>27	>24	>23
Good	37-43	33-39	27-33	22-27	18-24	17-23
Above average	33-36	29-32	23-26	18-21	13-17	14-16
Average	29-32	25-28	19-22	14-17	10-12	11-13
Below Average	25-28	21-24	15-18	10-13	7-9	5-10
Poor	18-24	13-20	7-14	5-9	3-6	2-4
Very Poor	<18	<13	<7	<5	<3	<2

Source: adapted from Golding, et al. (1986). The Y's way to physical fitness (3rd ed.)

3.Squat Test

How many squats can you do? Stand in front of a chair or bench with your feet at shoulder's width apart, facing away from it. Place your hands on your hips. Squat down and lightly touch the chair before standing back up. A good sized chair is one that makes your knees at right angles when you are sitting. Keep doing this until you're fatigued.

Write down how many squats you can do. After you work out for a while, take the test again to see how much your lower body strength has improved.

How did you go?

Compare your results to the table below. Remember, these scores are based on doing the tests as described, and will lose accuracy if the test is modified, including using a higher or lower chair. In reality, you shouldn't worry too much about how you rate - just try and improve your own score. These figures can just be a guide.

Squat Test (Men)

Age	20-29	30-39	40-49	50-59	60+
Excellent	> 34	> 32	> 29	> 26	> 23
Good	33-34	30-32	27-29	24-26	21-23
Above average	30-32	27-29	24-26	21-23	18-20
Average	27-29	24-26	21-23	18-20	15-17
Below Average	24-26	21-23	18-20	15-17	12-14
Poor	21-23	18-20	15-17	12-14	9-11
Very Poor	< 21	< 18	<15	<12	<9

Squat Test (Women)

Age	20-29	30-39	40-49	50-59	60+
Excellent	>29	>26	>23	>20	>17
Good	27-29	24-26	21-23	18-20	15-17
Above average	24-26	21-23	18-20	15-17	12-14
Average	21-23	18-20	15-17	12-14	9-11
Below Average	18-20	15-17	12-14	9-11	6-8
Poor	15-17	12-14	9-11	6-8	3-5
Very Poor	<15	<12	<9	<6	<3

* table source: originally taken from Total Fitness ebook, by Vince Antonetti. Data corrected and expanded.

4. Step Test

This simple test is designed to measure your cardiovascular endurance.

Equipment

• a 12 inch high bench (or a similar sized stair or sturdy box), watch for timing minutes.

Procedure

Step on and off the box for three minutes. Step up with one foot and then the other. Step down with one foot followed by the other foot. Try to maintain a steady four beat cycle. It's easy to maintain if you say "up, up, down, down". Go at a steady and consistent pace.

Measurement

At the end of 3 minutes, remain standing while you immediately check your heart rate. Take your pulse for one minute (e.g. count the total beats from 3 to 4 minutes after starting the test). Go here for more information about measuring your heart rate.

How did you do?

3 Minute Step Test (Men) - Heart Rate

Age	18-25	26-35	36-45	46-55	56-65	65+
Excellent	<79	<81	<83	<87	<86	<88
Good	79-89	81-89	83-96	87-97	86-97	88-96
Above Average	90-99	90-99	97-103	98-105	98-103	97-103
Average	100-105	100-107	104-112	106-116	104-112	104-113
Below Average	106-116	108-117	113-119	117-122	113-120	114-120
Poor	117-128	118-128	120-130	123-132	121-129	121-130
Very Poor	>128	>128	>130	>132	>129	>130

3 Minute Step Test (Women) - Heart Rate

Age	18-25	26-35	36-45	46-55	56-65	65+
Excellent	<85	<88	<90	<94	<95	<90
Good	85-98	88-99	90-102	94-104	95-104	90-102
Above Average	99-108	100-111	103-110	105-115	105-112	103-115
Average	109-117	112-119	111-118	116-120	113-118	116-122
Below Average	118-126	120-126	119-128	121-129	119-128	123-128
Poor	127-140	127-138	129-140	130-135	129-139	129-134
Very Poor	>140	>138	>140	>135	>139	>134

Source: Canadian Public Health Association Project (see Canadian Home Fitness Test)

5. Vertical Jump

This test is designed to measure your explosive leg lower. All you need is a a high wall, such as the outside of a building, and a bit of room so you can jump and land safely.
Start by standing side on to a wall and reach up as high as you can with the hand closest to the wall. Make note of how high you can reach. This is called the standing reach height. Then stand a little away from the wall, and jump high as possible using both arms and legs to assist in projecting the body upwards. Attempt to touch the wall at the highest point of the jump. Make note of where you touched the wall at the height of the jump. Measure the distance between the standing reach height and the maximum jump height, and that is your result.

You can assist in recording your score by holding a piece of chalk in your had and using it to mark the wall. If the wall already has horizontal lines, such as a brick wall, it will be easier to mark your jump height. Have as many attempts as you need to get the best possible score. Practice your technique, as the jump height can be affected by how much you bend your knees before jumping, and the effective use of the arms.

How did you do?

Compare your results to the table below. Remember, these scores are based on doing the tests as described, and may not be accurate if the test is modified at all. Don't worry too much about how you rate - just try and improve your own score.

rating	males (inches)	males (cm)	females (inches)	females (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

5. Sit & Reach Flexibility

Equipment
• ruler, step

Procedure

If you have completed the home tests in order, you will be well warmed up by the time you are up to the sit and reach test. Remove your shoes and sit on a flat surface, legs extended in front of the body, toes pointing up and feet slightly apart, with the soles of the feet against the base of the step (if there is no step, just any flat surface will do). Place the ruler on the ground between your legs or on the top of the step. Place one hand on top of the other, then reach slowly forward. At the point of your greatest reach, hold for a couple of seconds, and measure how far you have reached. If you have trouble straightening you legs, get a friend to help by holding the knees down flush with the ground.

Measurement

Mark or take note of your best score, take a measure in cm or inches beyond the base of your foot, or you did not reach your toes, measure how far before the feet you were (a negative measurement score).

How did you do?

Compare your results to the table below. Remember, these scores are based on doing the tests as described, and may not be accurate if the test is modified at all. Don't worry too much about how you rate - just try and improve your own score.


	men		women
	cm	inches	cm	inches
super	> +27	> +10.5	> +30	> +11.5
excellent	+17 to +27	+6.5 to +10.5	+21 to +30	+8.0 to +11.5
good	+6 to +16	+2.5 to +6.0	+11 to +20	+4.5 to +7.5
average	0 to +5	0 to +2.0	+1 to +10	+0.5 to +4.0
fair	-8 to -1	-3.0 to -0.5	-7 to 0	-2.5 to 0
poor	-20 to -9	-7.5 to -3.5	-15 to -8	-6.0 to -3.0
very poor	< -20	< -7.5	< -15	< -6.0
table source: based on personal experience