Section 2: Preparing to Begin a Fitness Program

C. Assessing Your Current Level of Fitness

This section contains instructions for a simple fitness test that you can use to assess your current level of fitness. Take the test now, before you begin a fitness program, to determine your current level of fitness. Also, take the test at several intervals in your training period before the Physical Ability Test to measure your progress.

The events described in the fitness test are related to the four areas of fitness. A sit and reach test measures flexibility. Curl ups, push ups, a flexed arm hang, dips and a jump and reach test measure muscular strength and endurance. A 1.5 mile run measures cardiovascular fitness.
Keep a record of your results each time you complete the test. Do not be concerned about how your results compare to national standards. Use your results to monitor your progress, to provide motivation, to establish goals, and to determine the effectiveness of your training program.

Here is a list of the equipment and facilities you will need to conduct the fitness test.

• Yard stick and some masking tape
• Stop watch
• High bar to hang from (about 3/4 inch in diameter)
• Newspaper
• 12 inch high step
• 1.5 mile measured distance (a high school track or measured running path)
• Scale to measure body weight
• Score sheet (included at the end of this section)

Before beginning the fitness test, do five to ten minutes of warm up. See the warm up exercises section of the website.

Sit and Reach Tape a yard stick to the floor at the fifteen inch mark. Sit on the floor with the yardstick between your legs and the zero mark on the yardstick toward you. Keep your legs straight and place your heels even with the fifteen inch mark on the yard stick. Place your hands in front of you, one over the other. Slowly stretch forward, sliding your hands along the yardstick as far as possible. Do not bounce or lunge. Lean forward and stretch slowly as far as you can. Record the farthest distance you can reach in three tries to the nearest inch.
	Curl Ups Lie face up on the floor with legs bent and lower back flat against floor. Using abdominal muscles, pull head and shoulders off of floor while looking up. Hands and arms may be crossed over chest, supporting head, on floor or sliding up legs. Record the number of curl-ups completed. You need not go all the way up, merely lift the shoulders and upper back off the floor.
Flexed Arm Hang Assume a flexed-arm position, palms facing away from your body, with your chin above the bar. Hold as long as possible. Record the amount of time you can remain with your chin above the bar.
	Push Ups Assume a prone position with hands on the floor, just outside the shoulders. Legs may be straight with weight on toes, or bent, with weight on knees if your initial strength level is low (if you can't do three or four toe push ups). Push up, keeping the back straight. Return until the chest almost touches the floor. Repeat as many times as possible. Record the number of push ups completed.
Jump and Reach Tape a piece of newspaper to the wall above your head. Using the yard stick, make marks on the newspaper at one inch intervals. Dip the fingers of your dominant hand into some water. With your dominant side toward the paper, jump as high as you can, reaching up with your dominant hand. At the top of your jump, touch the paper with your wet fingers. Repeat. Record the height of the highest jump out of two tries.
1.5 Mile Run Determine the starting and end point for a 1.5 mile distance. Run and/or walk as fast as you can to cover this distance. Record the time it takes to complete the 1.5 mile distance.