Cardiovascular Endurance

Complete one of the following to evaluate your endurance and aerobic fitness:

1. Walk/Jog Test - Walk at 3-6 kph (~ 2-4 mph) or jog at 6-8 kph (~ 4-5 mph), depending on your ability, for 4 minutes on a treadmill.
   
2. Step/Skip Test - Quickly step on and off a 6-inch (~ 15 cm) step or stair for 4 minutes at 120 SPM (steps per minute), or jump rope for 4 minutes.

Once complete, check your pulse for 1 minute and enter the number on the right.

Strength and Endurance

This test evaluates the ability of your muscles to exert force over an extended period of time. Complete the following tests and record your results:

1. Push Up/Bench Press Test - Do as many standard push ups as you can in 2 minutes without extra weight. Advanced individuals may do bench presses instead, using a comfortable weight.
   
2. Sit Up Test - Lay on the floor with your legs bent at ~45º, and do as many unassisted sit ups as you can in 2 minutes.

Muscle Flexibility

The sit and reach test measures flexibility in your lower back and hamstrings and evaluates the results against averages for your age.

• Sit on the floor with your legs straight and feet slightly apart.
• With your arms stretched outward, lean forward towards your toes while keeping your legs straight.
• Assuming your toes are the zero mark, measure the distance between your toes and your middle fingers. Learn how to take your score.