Fitness

How Fit Are You? 4 Fitness Tests

How Fit Are You? 4 Fitness Tests

 

According to the American College of Sports Medicine and YMCA, performance-related fitness is linked to athletic performance (for example a 50-yard dash time or the ability to maneuver around obstacles quickly) and is linked to speed, reaction time, and coordination.

Health-related fitness is linked to fitness components that may lower risks such as high blood pressure, diabetes, or low back pain.

Health-related physical fitness includes the following components:

✦ Aerobic fitness

The ability of the heart and lungs to deliver blood to muscles

✦ Muscular strength and endurance

Enough to do normal activities easily and protect the low back

✦ Flexibility

The ability to move your many joints through their proper range of motion

✦ Body composition

Not too much body fat, especially around the waist

How fit are you? Here are 4 fitness tests to try at home: 

1.      The Pushup Test

measures muscular strength and endurance, a combination that better reflects your fitness level than strength tests like the one rep max.

Besides being dangerous, single rep max tests also require a lot of equipment (bench press or squat rack, barbells, and other weights). A timed pushup test, on the other hand, can be done anywhere. 

Equipment needed:

A stopwatch or timer that can measure one full minute; a friend to help keep count and time you (optional). 

Goal:

Do as many traditional or modified pushups as you can in one minute. Be consistent when recording results. 

Ratings for Men (Full Pushups), based on Age  

Ratings for Women (Modified Pushups), based on Age  

  

2.      The Crunch Test

technically referred to as the “partial curl-up” test, measures abdominal strength and endurance, a combination that more truly reflects your fitness level than strength tests alone.

This test is a better choice over the standard sit-ups because crunches are safer for the lower back and target the abs better. A timed crunch test can also be done anywhere. 

Equipment needed:

A stopwatch or timer that can measure one full minute; a ruler; a friend to help keep count and time you (optional). 

 Goal:

Do as many crunches as you can in one minute. 

Ratings for Men, Based on Age   

Ratings for Women, Based on Age  

3.      The 3-Minute Step Test

measures your aerobic (cardiovascular) fitness level based on how quickly your heart rate returns to normal after exercise. 

Equipment needed:

Stopwatch or clock with a second hand; a friend to help you keep count; a 12-inch bench, box, or step; a free online metronome

Goal:

Step on and off the bench for 3 minutes straight while keeping a consistent pace and then see how quickly your heart rate will come back down. 

Ratings for Men, Based on Age  

Ratings for Women, Based on Age  

4.      The 1-Mile Walking Test

measures your aerobic (cardiovascular) fitness level based on how quickly you are able to walk a mile at a submaximal (moderate) exercise intensity.  

Equipment Needed:

Comfortable clothing and sturdy walking or running shoes; a stopwatch or a clock with a second hand; a flat one-mile walking surface, such as a standard quarter-mile track (four laps equals one mile) or a flat road where you’ve measured the one-mile distance with your car’s odometer.

Goal:

Walk one mile as quickly as possible.  

It is suggested that you DO NOT attempt this test until you are routinely walking for 15 to 20 minutes several times per week. Do not perform this test on a treadmill, as it will skew results. 

 Ratings for Men, Based on Age  

Ratings for Women, Based on Age 

 

 

 

Resources: Exrx.net, adultfitnesstest.org, topendsports.com, Game of Health

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