FITNESS TESTING HOW TO BENCHMARK YOUR FITNESS - IF YOU'RE NOT ASSESSING, THEN YOU'RE JUST GUESSING. That's why - Living Fit
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IF YOU’RE NOT ASSESSING, THEN
YOU’RE JUST GUESSING. That’s why
every fitness journey should start with
benchmarking your current fitness.
FITNESS
TESTING
#2020
GOALS HOW TO BENCHMARK YOUR FITNESS
CARDIOVASCULAR FITNESS How to measure it:
You don’t need to be hooked up to fancy
machines while on a treadmill to determine
STEP TEST Ideal result:
107-118 bpm for
your fitness levels. A simple fitness test could be women, 95-106 bpm
What it measures:
a 1km time trial on a track or treadmill for instance for men aged between
General fitness
– the fitter you get the faster you’ll be able to run 26-35 is average.
it. The same applies to swimming or cycling. Less than 91 and 83
How to do it:
Place a 30.5cm high box or step bpm respectively is
There are also other, more formalised, tests considered excellent.
in front of you. Step on and off
that can measure other fitness variables like your
the box for three minutes. Step
VO2max. These include:
up with one foot and then the
1. Beep (or bleep) test
other. Step down with one foot
2. Step test
followed by the other foot. Try
3. Sprint repeatability test
to maintain a steady four beat
BEEP TEST cycle. After three minutes stand
still and measure your heart
rate.
What it measures:
General fitness or
VO2max when
measurements
are applied to the
appropriate table
(a simple online
search will reveal
suitable options).
How to do it: Place two cones
20m apart. Download a beep test
app for your smartphone. Start
running between cones when
instructed to do so. The time
between beeps will get shorter
as you progress, so your speed
between cones will need to
increase to keep pace. You will
ascend a level every minute.
The test ends when you miss
two consecutive beeps.
Ideal result:
Level 8-10 is
considered average.
Above level 12
is considered
excellent.
FLEXIBILITY TESTS How to measure it:
Tight, inflexible muscles can increase your injury
risk and compromise movement efficiency in the
gym. A flexibility test will highlight any potential tight areas
that may require additional focus, possibly before you start
a training program and as you progress.
SIT AND Don’t limit your challenges,
REACH TEST challenge your limits.
- Jerry Dunn
What it measures:
General static flexibility
of your hamstrings, hips
and lower back.
How to do it:
Place a yardstick on the floor.
Secure it by placing a piece of
tape across the yardstick at the
38cm mark. Place the soles of
your feet over the mark on the
yardstick. Anchor your knees
to the ground as you reach
forward as far as you can. Hold
the position for two seconds.
Note the distance you reached. Ideal result:
Repeat the test two more times +1-10cm is average, while
and take the average of the 30cm+ is considered BALANCE
measurements as your result. excellent. TEST
What it measures:
Static balance.
How to do it:
Stand on one leg and balance
for as long as possible. Make
sure you test both legs.
Ideal result:
40-60 seconds is considered
average. 2 min+ is
considered excellent.
BALANCE TESTS How to measure it: DYNAMIC BALANCE TEST MULTIDIRECTIONAL REACHES What it measures: Dynamic balance. How to do it: Start by standing on one foot for 1-2 seconds. Extend your non- weight-bearing leg forward and hold that position for 1-2 seconds, then extend your leg sideways and hold it again for another 1-2 seconds. Extend your leg backwards as you bend over and hold again for 1-2 seconds. To end off, flex your knee at 90 degrees and hold that pose for 1-2 seconds. Repeat on the other leg and record your times.
STRENGTH TESTS How to measure it:
One-minute strength tests are a great
way to benchmark your current strength
levels and track progress periodically,
ideally every 4-6 weeks.
A one-minute test can be applied to just
about any exercise and measures the strength
endurance of that specific muscle group. The
most common tests are:
1. The one-minute push-up test
2. The one-minute squat test
3. The one-minute sit-up test
ONE-MINUTE
PUSH-UP TEST
What it measures:
Upper body strength
endurance.
How to do it: Get into the fully
extended push-up position and
perform as many push-ups as you
can in 60 seconds.
Ideal result:
20-29 push-ups in 60 seconds
is considered average. More
than 40 is excellent.
ONE-MINUTE
SQUAT TEST
What it measures:
Leg strength endurance.
How to do it: Get into a squat
position and perform as many
bodyweight squats as possible in
one minute.
Ideal result:
20-29 squats in 60 seconds is
considered average. More than
40 is excellent.
STRENGTH TESTS How to measure it: ONE MINUTE SIT-UP TEST What it measures: Abdominal strength endurance. How to do it: Lay on a mat with your knees bent and your feet flat on the floor. Extend your arms upward to avoid using them to pull your head forward. Sit up and extend your hands over your knees, then return back to the floor and continue to perform as many sit-ups as possible in 60 seconds. Note: Do not pull through your hip flexors. Make sure you use your abdominals to flex your trunk. Ideal result: 25-28 is average. 39+ is excellent.
STRENGTH TESTS How to measure it:
TWO
HOP TEST
What it measures:
Horizontal and vertical
leg power, along
with balance and
coordination.
How to do it: Stand
behind a line with your feet
shoulder-width apart. Perform
two consecutive double-leg
hops, jumping as far forward
as possible. Use an arm swing
to gain as much distance as
VERTICAL possible. Measure the total
JUMP TEST distance covered from the
start line to the back of your
heels. LF
What it measures:
Explosive leg power.
How to do it: Stand side-
on to a wall and reach up as
high as you can with the hand
closest to the wall. Mark the
highest point you can reach
as your standing reach height
measurement. Move away
from the wall slightly, then
jump up as high as possible
using both arms and legs
to drive your body upwards.
Touch the wall at the highest
point of the jump and mark
that point as your maximum
jump height. Measure
the distance between the
standing reach height and the
maximum jump height to get
your result.
Ideal result:
31-40cm is average.
60cm+ is excellent.
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