Have
you been exercising for a while? Ever thought about how
you are doing? In a good or bad shape? We have something
that you can measure for yourself,a fitness test that you
can so it at the comfort of your own home. This test will
reflect your fitness level or will encourage you to do
further. There are a few things you should take note of,
you have to wear the same spirting euipment when you do
this test, it has to be taken once a month, do a proper
warm up and don't cheat. This will ensure that your test
is taken accurately. 1.Cardiovascular
Test
Get a stable bench or something that is 20” in height. Your aim is to
do 30 steps within 1 minute. Do it for 5 minutes. When you reach the top of
the bench, straighten your legs. After 5 minutes stop for 1 minute, and take
your pulse.Count your heart rate for 30 seconds.
Step1, multipy the time in seconds by 100 which is 300seconds X 100 = 30,000
Step2, multiply your pulse that you have taken for 30 seconds by 5.5 which
is heart rate at 30 seconds X 5.5
Step 3, divide the first data by the second, which is 30,000 / (heart rate
X 5.5) = ? |
|
| Age |
under
30 |
30
-50 |
over
50 |
Remarks |
| |
> 50 |
> 40 |
> 35 |
very
poor |
| |
50
- 59 |
40
- 49 |
35
- 44 |
better
buck up |
| |
60
- 79 |
50
- 69 |
45
- 55 |
moderate |
| |
80
- 99 |
70
- 89 |
56
- 70 |
okay |
| |
100
- 119 |
90
- 109 |
71-90 |
good |
| |
120
- 139 |
110
- 129 |
91
- 100 |
excellent |
| |
< 140 |
< 130 |
< 111 |
fantastic |
|
|
|
| |
|
|
2.
Muscle endurance Test
Get into a push-up position with your fingers facing in and your elbows facing
out. Your aim is to do a push-up within 2 seconds, con tinue for 1 minute. Always
ensure that your body is straight and do it in a strict motion. Count the nmber
of reprtitions you have done in 1 minute. |
|
|
| Age |
under
30 |
30
-50 |
over
50 |
Remarks |
| |
15
- 20 |
10
- 14 |
4
- 8 |
moderate |
| |
21
- 30 |
15
- 24 |
9
- 19 |
good |
| |
< 31 |
< 25 |
< 20 |
excellent |
|
|
|
| |
|
|
3.Body
mass composition Test
This should be relatively easy, use your fingers and pinch your skin round your
waist, use a ruler to measure the thickness of the skin you have pinch. |
|
|
| Over
2” |
Very
Poor |
| 1-2” |
better
buck up |
| ¾-1” |
okay |
| > ¾” |
excellent |
|
|
|
| |
|
|
4.Power
Test
Stand at the side of the wall, with a chalk in hand, stretch up your hands to
reach the top to your maximumand mark on the wall with your chalk. Now jump as
high as possible, and land with your knees bent, mark the height of the jump
once you reach the peak. Do it for 3 times. Now measure the diference between
the 2 markings. |
|
|
| Age |
under
30 |
30
-50 |
over
50 |
Remarks |
| |
7
- 11” |
5
- 9” |
2
- 6” |
very
poor |
| |
12
- 16” |
10
- 14” |
7
- 11” |
moderate |
| |
17
- 22” |
15
- 20” |
12
- 17” |
good |
| |
< 23” |
< 21” |
< 18” |
excellent |
|
|
|
| |
|
|
5.Flexibility
Test
Sit on the floor with your legs apart, place a ruler with the 15” mark
at you heels. With a chalk in hand, try to reach out as far as possible and mark
on the floor. Don't cheat, if you are bouncing to rach further, that is cheating.
Try to hold still for 3 seconds before marking. Do it for 3 times and take the
best record. |
|
|
| Age |
under
30 |
30
-50 |
over
50 |
Remarks |
| |
>7” |
>5" |
>5” |
very
poor |
| |
8-13” |
6-12” |
6-11” |
better
buck up |
| |
14-16” |
13-15” |
12-14” |
moderate |
| |
17-18” |
16-17” |
15-16” |
okay |
| |
19-20” |
18-20” |
17-18” |
excellent |
| |
<21” |
<21” |
<19” |
fantastic |
|
|
|
| |
|
|
| So
how do you fair? If you fail badly, you should train yourself
up or loose some weight. Stay tune to our website, we will
bring you some training programs that will help you. |
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|
