Fitness test - The Health Mechanic

Take your fitness assessment by following these 4 easy tests.

Push-up
Test #1

Upper body muscular endurance

Push-ups are a good indicator of your upper body strength and therefore the progress of your muscle building exercise. Technically, this fitness test measures muscular endurance instead of pure strength, because it is based on how many you can do in a limited period of time rather than of how much weight you can lift – however it is still a respectable measure of upper-body strength. Push-ups challenge the chest, shoulder and upper arm muscles – and need good core stability.

How to do this exercise

Assume a push-up position (if you cannot do any push-ups, assume a modified position with your knees and lower legs on the floor). Each repetition should be performed with good technique: the body should remain in a straight line, the head should be consistent with the spine, and the arms should be bent at least 90 degrees.

Results of this exercise technique

For men 30 or above / For women 25 or above = Excellent
For men 25-29 / For women 20-24 = Good
For men 20-24 / For women 15-19 = Not bad
For men 19 or less / For women 14 or less = Needs work!

12 Minute Walk/Run
Test #2

Cardio Capacity

Kenneth Cooper – the man credited with inventing aerobics – developed his “Cooper test” in the 1960s and the method is widely used to measure heart health (measure cardiovascular fitness). The test is designed primarily for running exercises – but you can run it if necessary.

The important thing is to maintain a steady pace for three minutes and then crawl for the remaining nine. Cooper results are based on a mixed gender sample of thousands of people.

How to do this exercise

Use a flat and mediocre path (an athletics track is ideal) or you can use a treadmill. After a five-minute warm-up, set a stopwatch and run or walk as fast as you can for the duration of the test. Record the distance and compare it to the values below.

Results of this exercise

2.7 km or above = Excellent
2.2-2.7 km = Above average
1.8-2.19 km = Average
1.5-1.79 km = Below average
1.5 km or less = Poor

Plank
Test #3

Core Stability

You’ve almost certainly heard about core stability (the strength and function of the trunk’s deep stabilizing muscles) – but how is your core strength? The plank will give you the answer, as this is a position you will find difficult to hold if your core stability is poor. Just by practicing this practice movement, your core stabilizers will soon gain strength.

How to do this exercise

Lie on your abdomen along with your forearms on the ground, elbows directly under your shoulders, fists facing each other. Tighten your core muscles, bend your toes downward, then press through your fore-arms and extend your legs to elevate your body. Your head, neck, back and legs should form a straight line (like a wooden plank). Hold plank position for maximum time.

Results of this exercise

Holding for two minutes or more = Excellent
More than one minute = Above average
30 to 60 seconds = Average
Less than 30 seconds = Need to work on it more

Vertical Jump
Test #4

Explosive Power

Power is the ability to quickly outrun a force. To increase strength, all of your muscle fibers have to be recruited, so people with a lot of endurance, but those with less strength, are often quite poor at it.

How to do this exercise

To assess your power, stand next to a clear wall space and raise your hand to the side that is closest to the wall possible, while your feet lie flat on the floor. Mark the place where your fingers touch the wall.

Once you have done this, leap as high as possible, move the arms upward, and the highest point you can touch on the wall. If you don’t have someone there to mark the place, you can make some chalk on your finger to make a mark. Now you need to subtract your standing height from the height of your jump in cm and compare your result to the one below.

Results of this exercise