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Simple Fitness Test
Relax, I am not asking you to mimic an army recruit and run the bleep test. Rather, simply take the challenges below and see how you score. The four tests come from each of the four areas of exercise, that is aerobic, core, resistance and flexibility training, Rate yourself and then gauge your strengths and weaknesses in the main four exercise areas. This mini test (4 measures instead of full 26 traits) will give you a little insight into what is going on. Complete the table below:
Mini fitness Profile test |
Fitness test / exercise are |
Level |
Level key |
Aerobic fitness – 10 minute test |
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Level 1 = Weak area
Level 2 = Average
Level 3 = Good
Level 4 = Excellent! |
Core fitness – Plank |
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Flexibility – Overhead squat |
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Resistance training – Press up test |
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Aerobic Fitness – 10 minute test
Simply chart how much ground you can cover in ten minutes. Either walk or jog the ten minute time period (depending on your fitness) and note how far you have gone.
Distance covered |
Level |
Less than 1 km |
1 |
1 – 1.75 km |
2 |
1.75 - 2.5km |
3 |
2. 5 km + |
4 |
Core fitness - Plank
- Hold the position as set out below from your toes.
- Record the time held in the plank position. If at any time you feel the exercise in your lower back then stop the test immediately. Please note your posture and / or lower back will go before you physically have to stop the hold. Do not push through this point.
Time Held |
Level |
Less than 30 seconds |
1 |
31 – 60 seconds |
2 |
61 – 120 second |
3 |
120 seconds + |
4 |
Flexibility - Overhead Squat
- Using a pole or towel squat down to a 90 degree angle at the knee. Rate your level depending how low you can or cannot get. Stop at any point you experience pain
Level 1 |
Legs greater than 90' knee bend, arms forward of body and / or pain experienced. |
Level 2 |
Legs achieve 90' knee bend but no neutral spine (back is rounded) or arms are not overhead |
Level 3 |
90' knee bend, neutral spine and arms overhead wearing shoes |
Level 4 |
90' knee bend and arms overhead without wearing shoes |
Level 2 Level 3
 
Resistance training – Press ups
- Perform as many press ups as you can in one go.
- Ensure your go all the way down to the floor. Select the appropriate level of difficulty for you.
Press ups (men) |
Press ups (men) |
Level |
0 Full press ups |
1 – 10 half press ups |
1 |
1 – 10 full press ups |
10 – 25 half press ups |
2 |
11 – 30 full press ups |
1 – 10 full press ups |
3 |
31 + full press ups |
11 + full press ups |
4 |
  
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