Let’s consider how to conduct a fitness test to determine the level of physical fitness
Finding your fitness level is one of the most reliable ways to know if you are making progress in your workouts. And what is important: it is not at all necessary to contact the specialists of fitness centers for this or to use the complex equipment of gyms. Everyone can independently test muscle strength, determine the endurance and functionality of the cardiovascular system, and identify opportunities for flexibility. And today we will tell you what special methods can help with this.
To check the level of physical fitness of the muscles, respiratory system and circulatory system, so-called tests are usually used. Such fitness tests are a kind of indicator of those athletic maximums that your body is able to achieve in one way or another.
The most representative are the push-up test, the crunch test, the 3-minute heart rate test, and the aerobic endurance test after walking 1.5 km. Below we will consider in detail the essence of each of these loads and the system of results for men and women, which correspond to a particular level of physical fitness of a person (depending on his / her age).
However, first I would like to note that such test fitness loads should be carried out more or less regularly (for example, once every 2-4 weeks). If you progress on the test results, this will mean that the sports program you are currently working on is effective and conducive to physical development. If the test results remain unchanged or fall over time, then this should be a signal to make adjustments to the fitness plan.
Fitness Test № 1. Push ups
This type of load measures the strength and strength of the pectoral muscles, shoulders and triceps, as well as the endurance of these muscle groups. Equipment Needed: Timer to count down 1 minute per exercise.
Goal: Do as many push-ups from the floor as you can in a minute. Women can use a modified position – kneeling push-ups.
Scoring: The figures below are adjusted for age and sex based on the results of sports medicine research.
Results for Men
Age | 20-29 | 30-39 | 40-49 | 50-59 | 60+ |
Excellent | > 54 | > 44 | > 39 | > 34 | > 29 |
Okay | 45-54 | 35-44 | 30-39 | 25-34 | 20-29 |
Average№ | 35-44 | 24-34 | 20-29 | 15-24 | 10-19 |
Low rate | 20-34 | 15-24 | 12-19 | 8-14 | 5-9 |
Very low rate | <20 | <15 | <12 | <8 | <5 |
Results For Women
Age | 20-29 | 30-39 | 40-49 | 50-59 | 60+ |
Excellent | > 48 | > 39 | > 34 | > 29 | > 19 |
Okay | 34-48 | 25-39 | 20-34 | 15-29 | 5-19 |
Average | 17-33 | 12-24 | 8-19 | 6-14 | 3-4 |
Low rate | 6-16 | 4-11 | 3-7 | 2-5 | 1-2 |
Very low rate | <6 | <4 | <3 | <2 | <1 |
Improvement tip: If you are unable to complete your desired reps, you shouldn’t be discouraged. Try to gradually improve your score. To do this, focus on resistance exercises that target your chest, arms, and shoulders.
Fitness Test № 2. Twisting
This type of exercise helps measure the strength and endurance of the abdominal muscles. The advantage of this exercise is that it can be done anywhere. Equipment required: timer to count down one full minute.
Goal: Perform as many twists as possible in 1 minute.
Scoring: The figures below are adjusted for age and sex based on the results of sports medicine research.
Results for Men
Age | <35 years old | 35-44 years old | > 45 years old |
Excellent | 60 | fifty | 40 |
Okay | 45 | 40 | 25 |
Below the average | thirty | 25 | fifteen |
Very low rate | fifteen | 10 | five |
Results For Women
Age | <35 years old | 35-44 years old | > 45 years old |
Excellent | fifty | 40 | thirty |
Okay | 40 | 25 | fifteen |
Below the average | 25 | fifteen | 10 |
Very low rate | 10 | 6 | four |
Improvement Tip: To improve your performance on this test, choose strength exercises that engage the core muscles of your abdominals and lower back. Then try to retest yourself after 2-4 weeks.
Fitness Test №3. Heart Rate Recovery
This sports test is aimed at revealing aerobic endurance, that is, the ability of the cardiovascular system to respond to stress. In this exercise, the challenge is to determine how quickly the heart rate returns to normal after exercise. The faster this happens, the more resilient the body is.
Objective: Step onto the platform for 3 minutes without stopping while maintaining a consistent pace, and then determine how quickly your heart rate will return to normal. To do this, after completing the test, sit on a bench and within 1 minute count your heart rate (on the wrist or neck). Relax for 1 minute and repeat the measurement. Then check the obtained result against the values in the table.
Results for Men
Age | 18-25 | 26-35 | 36-45 | 46-55 | 56-65 | 65+ |
Excellent | 50-76 | 51-76 | 49-76 | 56-82 | 60-77 | 59-81 |
Okay | 79-84 | 79-85 | 80-88 | 87-93 | 86-94 | 87-92 |
Above average | 88-93 | 88-94 | 92-88 | 95-101 | 97-100 | 94-102 |
Average | 95-100 | 96-102 | 100-105 | 103-111 | 103-109 | 104-110 |
Below the average | 102-107 | 104-110 | 108-113 | 113-119 | 111-117 | 114-118 |
Low rate | 111-119 | 114-121 | 116-124 | 121-126 | 119-128 | 121-126 |
Very low rate | 124-157 | 126-161 | 130-163 | 131-159 | 131-154 | 130-151 |
Results For Women
Age | 18-25 | 26-35 | 36-45 | 46-55 | 56-65 | 65+ |
Excellent | 52-81 | 58-80 | 51-84 | 63-91 | 60-92 | 70-92 |
Okay | 85-93 | 85-92 | 89-96 | 95-101 | 97-103 | 96-101 |
Above average | 96-102 | 95-101 | 100-104 | 104-110 | 106-111 | 104-111 |
Average | 104-110 | 104-110 | 107-112 | 113-118 | 113-118 | 116-121 |
Below the average | 113-120 | 113-119 | 115-120 | 120-124 | 119-127 | 123-126 |
Low rate | 122-131 | 122-129 | 124-132 | 126-132 | 129-135 | 128-133 |
Very low rate | 135-169 | 134-171 | 137-169 | 137-171 | 141-174 | 135-155 |
Improvement Tip: In order to improve your performance in this test, we recommend practicing regular cardio workouts, gradually increasing their intensity.
Fitness Test № 4. Aerobic Endurance After 1.5 km
This test measures your aerobic fitness level based on how fast you can walk 1.5 km at sub-maximum speed.
Equipment Needed: Comfortable clothing and sports shoes, stopwatch, stadium, playground, or flat road.
Goal: walk 1.5 km as quickly as possible, but at a steady pace. Do not perform this test on a treadmill as this will distort the results. Also, warm up for 3-5 minutes before starting the exercise.
Results for Men
Age | 20-29 | 30-39 | 40-49 | 50-59 | 60-69 | 70+ |
Excellent | <11:54 | <12:24 | <12:54 | <13:24 | <14:06 | <15:06 |
Okay | 11: 54-13: 00 | 12: 24-13: 30 | 12: 54-14: 00 | 13: 24-14: 24 | 14: 06-15: 12 | 15: 06-15: 48 |
Average | 13: 01-13: 42 | 13: 31-14: 12 | 14: 01-14: 42 | 14: 25-15: 12 | 15: 13-16: 18 | 15: 49-18: 48 |
Below the average | 13: 43-14: 30 | 14: 13-15: 00 | 14: 43-15: 30 | 15: 13-16: 30 | 16: 19-17: 18 | 18: 49-20: 18 |
Low rate | > 14:30 | > 15:00 | > 15:30 | > 16:30 | > 17:18 | > 20:18 |
Results For Women
Age | 20-29 | 30-39 | 40-49 | 50-59 | 60-69 | 70+ |
Excellent | <13:12 | <13:42 | <14:12 | <14:42 | <15:06 | <18:18 |
Okay | 13: 12-14: 06 | 13: 42-14: 36 | 14: 12-15: 06 | 14: 42-15: 36 | 15: 06-16: 18 | 18: 18-20: 00 |
Average | 14: 07-15: 06 | 14: 37-15: 36 | 15: 07-16: 06 | 15: 37-17: 00 | 16: 19-17: 30 | 20: 01-21: 48 |
Below the average | 15: 07-16: 30 | 15: 37-17: 00 | 16: 07-17: 30 | 17: 01-18: 06 | 17: 31-19: 12 | 21: 49-24: 06 |
Low rate | > 16:30 | > 17:00 | > 17:30 | > 18:06 | > 19:12 | > 24:06 |
Improvement tip: Do cardio or interval training regularly, gradually increasing the intensity and duration. As a result, the heart will function more efficiently, doing the same amount of work, but with less effort.
So, now you know which fitness exercises you can use in order to determine the degree of physical fitness of the body and identify lagging muscle groups or insufficiently developed skills that should be improved in further training.