How fit are you ?
These tests will assess your baseline fitness in the five core areas. When you’re finished, write down your results. That’ll guide you in putting together your custom workout from the pages that follow :
01. Strength
Pushups : Drop and give us as many as possible until failure. Maintain proper form throughout. Don’t let your hips sag. If you cheat, you’re done.
Scoring : Top army recruits do 68 pushups in 2 minutes. Your upper body is fried if you cand o 40 to 50 in that time.
02. Cardiovascular fitness
3 minute step test : Find a 12 to 18 inch step or a strudy box. Keep a consistent 4 -best pace while you step up and down for 3 minutes straght. Rest for 1 minute and then take your pulse for 30 seconds. Now multiply the result by 5.6 and divide this into 18,000 .(the duration of exercise in seconds multiplied by 100) . This is your step-test score.
Scoring : The higher your test score, the more efficient your body’s blood pump. Anything between 60 and 10 is considered fit
03. Flexibility
Sit and Reach : Put a 12-inch rulere on top of a box so that half of it is hanging. Now sit on the floor with your legs extended and your bare feet flat against the front of the box (your feet should be on either side of the ruler). With hands overlapping and legs straight, lean forward as far as you can. Note the distance between your fingertips and toes.
Scoring : If you can stretch 2 to 6 inches past your foot, you’re flexible. More than 6 inches and you’re downright elastic.
04. Agility
Shuttle Run : Place two strips of tape three metres apart and set two light books beyond the far strip. which we’ll call “mark#2 standing on mark #1, time the following sequence.
01. Sprint to mark #2, grab a book
02. Sprint back to #1 and place the book right behind the tape.
03. Sprint back to #2 to grab the second book and return to #1, stopping your watch as you pass i.
Scoring : Under 10 seconds is speedy. Under 9 seconds is practically supersonic – the fastest men run the shuttle in 8.7 seconds
05 Power (Plyometric ability)
Vertical Jump : Wet the fingers of your right hand and stand with your right side touching wall. Reach up with your right hand and mark the highest point you can touch. Now rewet your fingers and stand nest to the wall again. This time jump with both legs and extend your right arm to touch the wall. Jump three times and note your highest mark. Your vertical leap is the difference is inches between your standing reach and your tip jump mark.
Scoring : The magic number is 20 inches. Sky that high.