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   Level 1 = Weak area
Level 2 = Average
Level 3 = Good
Level 4 = Excellent!
Core fitness – Plank  
Flexibility – Overhead squat  
Resistance training – Press up test  

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.

Ben Wilson Plank Exercise - Clapham Personal Trainer

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

 

My personal training service combines nutrition, exercise, postural correction and behaviour change techniques to ensure you get fantastic results. Download my Body Transformation Guide to understand how these techniques are all brought together to ensure results.
The best way to understand how I help people get into amazing shape is to contact me for your Free sample session. Call Ben on 07915 397 703 or email me at info@one2onenutrition.co.uk
Watch me being interviewed on the BBC 1 Breakfast show discussing milk and the plans to stop milk for under 5 years old’s.