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    Fitness Test Guidelines

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    SRN
    This document provides instructions for 5 fitness tests: 1. A 1-mile endurance walk to test aerobic capacity, with times of 16+ minutes indicating low endurance. 2. A push-up test to evaluate upper body strength and endurance, with norms provided for number of push-ups based on age and gender. 3. A 1-minute partial curl-up test to assess abdominal strength and endurance, with norms again based on age and gender. 4. A sit-and-reach flexibility test to measure lower back and hamstring flexibility on a scale of excellent to poor. 5. A vertical jump test to evaluate leg power, with ratings provided based

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    Fitness Test Guidelines

    Uploaded by

    SRN
    55 views4 pages
    This document provides instructions for 5 fitness tests: 1. A 1-mile endurance walk to test aerobic capacity, with times of 16+ minutes indicating low endurance. 2. A push-up test to evaluate upper body strength and endurance, with norms provided for number of push-ups based on age and gender. 3. A 1-minute partial curl-up test to assess abdominal strength and endurance, with norms again based on age and gender. 4. A sit-and-reach flexibility test to measure lower back and hamstring flexibility on a scale of excellent to poor. 5. A vertical jump test to evaluate leg power, with ratings provided based

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    This document provides instructions for 5 fitness tests: 1. A 1-mile endurance walk to test aerobic capacity, with times of 16+ minutes indicating low endurance. 2. A push-up test to evaluate upper body strength and endurance, with norms provided for number of push-ups based on age and gender. 3. A 1-minute partial curl-up test to assess abdominal strength and endurance, with norms again based on age and gender. 4. A sit-and-reach flexibility test to measure lower back and hamstring flexibility on a scale of excellent to poor. 5. A vertical jump test to evaluate leg power, with ratings provided based

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    55 views4 pages

    Fitness Test Guidelines

    Uploaded by

    SRN
    This document provides instructions for 5 fitness tests: 1. A 1-mile endurance walk to test aerobic capacity, with times of 16+ minutes indicating low endurance. 2. A push-up test to evaluate upper body strength and endurance, with norms provided for number of push-ups based on age and gender. 3. A 1-minute partial curl-up test to assess abdominal strength and endurance, with norms again based on age and gender. 4. A sit-and-reach flexibility test to measure lower back and hamstring flexibility on a scale of excellent to poor. 5. A vertical jump test to evaluate leg power, with ratings provided based

    Copyright:

    © All Rights Reserved
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    Download as pdf or txt
    of 4

    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

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