Fitness Tests

Set up with the standard pushup position with the hands and toes touching the floor and the body in a straight line from shoulders to heels. Lower your body towards the floor until the elbows are at least bent to 90 degrees, then return to the beginning position. Repeat for one minute. Refer to the following table to determine your score.

Attribute Score  |  Repetitions

10  |  42 or more

9  |   38-41

8  |  33-37

7  |  28-32

6  |  23-27

5  |  18-22

4  |  12-17

3  |  8-11

2  |  2-7

1  |  0-1

Start by finding a chair or similar target that allows you to bend your knees to ninety degrees when you squat down to it. Hinge at the hips, bend your knees and lower your body until you barely touch your target. Return to the start position and repeat as many times as you can in one minute. Refer to the following table to determine your score.

Attribute Score  |  Repetitions

10 | 44 or more

9  |  40-43

8  |  35-39

7  |  31-34

6  |  26-30

5  |  22-25

4  |  17-21

3  |  13-16

2  |  8-12

1   | 8 or fewer

Begin by finding a stair step or a similarly-sized box or fitness step (12 inches high is the standard, but any step will do). 

Set a timer for three minutes and begin stepping in an up, up, down, down pattern. The foot you lead with doesn’t matter, as long as it remains the same throughout the test. Maintain a steady, challenging rhythm for the full three minutes. When the time is up, take your pulse and count your heartbeats for sixty seconds. 

You can find your pulse by pressing your index and middle finger on either side of your neck just below your jaw, or by pressing on your wrist. Practice finding your pulse before the test so that you can get the most accurate count.

Attribute Score  |  Total Heartbeats

10  |  85 or fewer

9  |  86 - 91

8  |  92 - 97

7  |  98 - 103

6  |  104 - 109

5  |  110 - 115

4  |  116 - 121

3  |  122 - 127

2  |  128 - 133

1  |  134 or greater

To set this test up, you will need two, three-foot lengths of masking tape or a similar divider.  Make a cross on the floor with the tape and stand in the lower left quadrant that is formed.  On 3,2,1,GO jump with both feet into the quadrant in front of you.  Then, jump to the right, jump back, and jump left to return to the start. Record the maximum number of jumps completed in 15 seconds.  Rest 30 seconds, and repeat the test backwards.

Your final score is the sum of the two tests.

Attribute Score  |   Total Jumps

10 |  95 or more

9  |  85-94

8  |  75-84

7  |  65-74

6  |  55-64

5  |  45-54

4  |  35-44

3  |  25-34

2  | 15-24

1  |  14 or fewer

Start by laying face up with your knees bent at ninety degrees, your hands on your thighs and your feet

flat on the floor. Squeeze your core muscles and slide your hands up your legs until you can touch your knees. Return to the start position and repeat as many times as you can in one minute. Refer to the following table to determine your score.

Attribute Score  |  Repetitions

10  |  47 or more

9  |  44-46

8  |  41-43

7  |  38-40

6  |  35-37

5  |  32-34

4  |  29-31

3  |  26-28

2  |  23-25

1  |  22 or fewer

The aim of this test is to hold an elevated position for as long as possible. Start with the upper body supported off the ground by the elbows and forearms, and the legs straight with the weight taken by the toes. The hip is lifted off the floor creating a straight line from head to toe. As soon as you are in the correct position, start the timer. The head should be facing towards the ground and not looking forwards. The test is over when you are unable to hold the back straight and the hip is lowered.

Attribute Score  |  Total Time (in seconds)

10  |  210 s or longer

9  |  180-209s

8 |  150-179s

7  |  120-149 s

6 |  90-119 s

5  |  60-89 s

4  |  45-59 s

3  |  30-44 s

2  |  15-29 s

1  |  <15 seconds