This is where you can test your aerobic fitness and strength. Please follow the instructions carefully. At the bottom of the page is your Diary
Fitness Walking Test
This is a mile walk test and needs to be measured in advance. It’s worth purchasing a Heart rate monitor for regular testing to be accurate.
Procedure:
Commence by warming up with a brief walk for a few minutes.
The test requires walking to near maximal effort but not to exhaustion.
Commence the walk test.
At the end of the mile walk immediately note the exact time and also take your pulse or by using a heart rate monitor for 10 seconds.
If you take your pulse yourself multiply the 10 second pulse by 6 to get the number of beats per minute. Practice taking your pulse first of all.
This test will ascertain your current fitness level by estimating your oxygen uptake during the walk and give you one of the following results. Excellent, good, above average, average, below average, poor, very poor. You need to aim at average and above.
Result:
Fitness Jog Test
This is for the fitter person and requires a one mile jog. This will need to measured in advance.
Procedure:
Warm up with a light jog.
Jog at a nice steady pace.
Keep your heart rate less than 180 at all times. A good Heart Rate monitor is required.
The pace should be no more than 8 miles for men and 9 miles an hour for women.
Again a good rate monitor will be more exact with this reading.
At the end of your jog take your pulse for 15 seconds and multiply by 4 to get the beats per minute.
Result:
Abdominal Curl Up Test
Procedure:
Lie flat on your back with feet on the floor and knees bent at 90 degrees with palms resting on the thighs and a cushion resting at the back of the head.
Begin the curl up and let the palms move up the thighs about 4 inches.
Return the position with the back of the head just touching the cushion.
A curl up is counted every time the head touches the cushion.
Each curl should take 3 seconds and performed without stopping.
The test is completed once the client cannot perform a curl.
Result:
Push Up Test
Procedure:
Men should assume the standard push up position with only the hands and knees in contact with the floor.
Women should have the position so the knees are on the floor.
When you are ready to begin commence the push up and count the number of push ups before reaching total exhaustion. The action must be performed slowly ensuring good form throughout. Quick jerky movements do not count.
