Don's Home Health Fitness Test Contact
Source: Washington Post

How fit – or unfit – are you? Tests that assess your fitness level and let you compare yourself with norms for your age and sex can be a good way to find out. They also can provide a baseline to compare yourself with six weeks and six months from now, to measure the results of your exercise program. These tests and scores are based on material provided by the Cooper Institute for Aerobics Research in Dallas.

Push-Up Test

Measures muscular endurance of the upper body (anterior deltoids, pectoralis major, triceps).

Equipment: Watch with a second hand.
Preparation: Warm up by doing a few light jumping jacks and arm circles.

Sit-Up Test

Measures abdominal muscular endurance.

Equipment: Exercise mat or padded surface, watch with a second hand.
Preparation: Warm up with easy movements such as walking in place.

Note: Full sit-ups with feet secured are done for the purpose of testing abdominal strength. To strengthen the abdominal muscles, crunches are the preferred exercise. When doing crunches, don't have your ankles held down and use your abdominal muscles to curl yourself up only until your shoulder blades lift off the floor.

Sit-And-Reach Test

Measures flexibility of the lower back and hamstrings.

Equipment: 12-inch box (or step), yardstick.


12-Minute Aerobic Test

Measures cardiovascular endurance.

Equipment: Comfortable walking shoes, watch with second hand, indoor or outdoor track.


Now, find out how you did.