Fitness Evaluation Exercises
How strong is your upper body?
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 pushups as possible until exhaustion. Count the total number of pushups performed without rest, and write the number below. Results: ____
How strong is your core?
How many can you do in one minute? Abdominal muscle strength and endurance is important for core stability and back support. This sit up test measures the strength and endurance of the abdominals and hip-flexor muscles. Count how many sit-ups you can do in 1 minute, and write the number below. Starting Position: Lie on a carpeted or cushioned floor with your knees bent at approximately right angles, with your feet flat on the ground. Your arms should be straight and stiff as pictured here. Technique: Squeeze your stomach, push your back flat and raise high enough for your hands to go past your knees. Don't pull with your neck or head and keep your lower back on the floor. Then return to the starting position. Results: ____
How strong is your lower body?
How many squats can you do? Stand in front of a chair or bench with your feet at shoulder's width apart. When doing a squat your body position should be like the picture shown here (only you will not be using weights). Squat down and lightly touch the chair/bench before standing back up. A good sized chair/bench is one that makes your knees at right angles when you are sitting. Do as many as you can without stopping, and write the number below. Results: ____
How flexible are you?
This simple test is designed to measure the flexibility of your hamstrings and lower back. The sit and reach test has long been used as a test to represent a person's flexibility, though actual flexibility may differ around the body. Equipment: Ruler, or tape measure Procedure: If you have completed the previous tests in order, you will be warmed up for this sit and reach test. Otherwise, run in place until your body temperature rises a bit. Sit on a flat surface, legs extended in front of the body, toes pointing up and feet together. With your legs straight reach slowly forward. Use a smooth gradual motion and do not bounce! At the point of your greatest reach, hold for a couple of seconds, and take note of where your toes touch your hands or arms. Then measure how far past your toes you were able to reach. Measurement: Mark or take note of your best score, measure in inches or cm beyond the base of your foot. If you did not reach your toes, measure how far before your feet you reached (a negative measurement score). Write that number below including a + or - sign. Results: ____
How strong is your heart?
This simple 3 minute test is designed to measure your cardiovascular fitness. Equipment: A 12 inch (approximately) high bench, stool, box, etc., and a watch/timer 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 for 3 minutes. Measurement: At the end of 3 minutes stop, and remain standing while you immediately check your heart rate. Place your finger(s) on your wrist, or on your neck below your chinbone, and take your pulse for one minute, counting the total beats. A simple way to do this is to count your heart beats for only 10 seconds, and then multiply that number by six. Write that number below. Results: ____ This concludes the exercises for the evaluation. Return to the website and enter the result numbers for each exercise. www.fitnessevaluation.info