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1. Cardiovascular / respiratory endurance: The ability of body systems to gather, process, and deliver
oxygen.
2. Stamina: The ability of body systems to process, deliver, store, and use energy.
3. Strength: The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility: The ability to maximize the range of motion at a given joint.
5. Power: The ability of a muscular unit, or combination of muscular units, to apply greatest force in least
time.
6. Speed: The ability to reduce the time cycle of a repeated movement.
7. Coordination: The ability to combine several distinct movement patterns into a singular distinct
movement.
8. Agility: The ability to decrease transition time from one movement pattern to another.
9. Balance: The ability to control the placement of the bodys center of gravity in relation to its support
base.
10. Accuracy: The ability to control movement in a given direction or at a given intensity.
20-29
30-39
40-49
50-59
60+
9 points
> 34
> 32
> 29
> 26
> 23
8 points
33-34
30-32
27-29
24-26
21-23
7 points
30-32
27-29
24-26
21-23
18-20
6 points
27-29
24-26
21-23
18-20
15-17
5 points
24-26
21-23
18-20
15-17
12-14
4 points
21-23
18-20
15-17
12-14
9-11
3 points
< 21
< 18
<15
<12
<9
20-29
30-39
40-49
50-59
60+
9 points
>29
>26
>23
>20
>17
8 points
27-29
24-26
21-23
18-20
15-17
7 points
24-26
21-23
18-20
15-17
12-14
6 points
21-23
18-20
15-17
12-14
9-11
5 points
18-20
15-17
12-14
9-11
6-8
4 points
15-17
12-14
9-11
6-8
3-5
3 points
<15
<12
<9
<6
<3
PART 2: PUSH-UP TEST (MILITARY PU SH-UP STYLE) (TOTAL REPS IN A SINGLE SET)
This tests GPP areas #2 Stamina and #3 Strength.
Both should use the standard "military style" pushup position with only the hands and the toes touching the floor
in the starting position. Women have the additional option of using the "bent knee" position. To do this, kneel on
the floor, hands on either side of the chest and keep your back straight. Lower the chest down towards the
floor, always to the same level each time, either until your elbows are at right angles or your chest touches the
ground.
FYI try at the very least 1 regular style push-up from your toes before dropping to your knees in possible.
Do as many push-ups as possible until exhaustion. Count the total number of pushups performed. Use the chart
below to find out how you rate.
Push-Up Test norms for MEN
Age
17-19
20-29
30-39
40-49
50-59
60-65
9 points
> 56
> 47
> 41
> 34
> 31
> 30
8 points
47-56
39-47
34-41
28-34
25-31
24-30
7 points
35-46
30-39
25-33
21-28
18-24
17-23
6 points
19-34
17-29
13-24
11-20
9-17
6-16
5 points
11-18
10-16
8-12
6-10
5-8
3-5
4 points
4-10
4-9
2-7
1-5
1-4
1-2
3 points
<4
<4
<2
17-19
20-29
30-39
40-49
50-59
60-65
9 points
> 35
> 36
> 37
> 31
> 25
> 23
8 points
27-35
30-36
30-37
25-31
21-25
19-23
7 points
21-27
23-29
22-30
18-24
15-20
13-18
6 points
11-20
12-22
10-21
8-17
7-14
5-12
5 points
6-10
7-11
5-9
4-7
3-6
2-4
4 points
2-5
2-6
1-4
1-3
1-2
3 points
0-1
0-1
18-25
26-35
36-45
46-55
56-65
65+
9 points
>49
>45
>41
>35
>31
>28
8 points
44-49
40-45
35-41
29-35
25-31
22-28
7 points
39-43
35-39
30-34
25-28
21-24
19-21
6 points
35-38
31-34
27-29
22-24
17-20
15-18
5 points
31-34
29-30
23-26
18-21
13-16
11-14
4 points
25-30
22-28
17-22
13-17
9-12
7-10
3 points
<25
<22
<17
<13
<9
<7
18-25
26-35
36-45
46-55
56-65
65+
9 points
>43
>39
>33
>27
>24
>23
8 points
37-43
33-39
27-33
22-27
18-24
17-23
7 points
33-36
29-32
23-26
18-21
13-17
14-16
6 points
29-32
25-28
19-22
14-17
10-12
11-13
5 points
25-28
21-24
15-18
10-13
7-9
5-10
4 points
18-24
13-20
7-14
5-9
3-6
2-4
3 points
<18
<13
<7
<5
<3
<2
Procedure: The aim of this test is to complete the 2.4 km course in the shortest possible time. Although
walking is allowed, it is strongly discouraged. A cool down walk should be performed at the completion
of the test.
Males
Females
4 points
> 16:01
> 19:01
5 points
16:00-14:01
19:00-18:31
6 points
14:00-12:01
18:30-15:55
7 points
12:00-10:46
15:54-13:31
8 points
10:45-9:45
13:30-12:30
9 points
< 9:44
< 12:29
Interesting to note: here is an equation to predict VO2max from the 1.5 mile run time, where VO2max units is
ml.kg.min-1, and time in minutes.
VO2max = (483 / time) + 3.5
PART 4B: THE STEP TE ST
This simple test is designed to measure your GPP area #1 cardiovascular endurance.
Equipment
o
a 12 inch high bench (or a similar sized stair or sturdy box), watch for timing minutes.
Procedure
Step on and off the box for three minutes. Step up with one foot and then the other. Step down with one foot
followed by the other foot. Try to maintain a steady four beat cycle. It's easy to maintain if you say "up, up,
down, down". Go at a steady and consistent pace.
Measurement
At the end of 3 minutes, remain standing while you immediately check your heart rate. Take your pulse for one
minute (e.g. count the total beats from 3 to 4 minutes after starting the test).
How did you go?
The lower your heart rate is after the test, the fitter you are. Compare your heart rate results to the table below.
Remember, these scores are based on doing the tests as described, and may not be accurate if the test is
modified at all.
3 Minute Step Test (Men) - Heart Rate
Age
18-25
26-35
36-45
46-55
56-65
65+
9 points
<79
<81
<83
<87
<86
<88
8 points
79-89
81-89
83-96
87-97
86-97
88-96
7 points
90-99
90-99
97-103
98-105
98-103
97-103
6 points
100-105
100-107
104-112
106-116
104-112
104-113
5 points
106-116
108-117
113-119
117-122
113-120
114-120
4 points
117-128
118-128
120-130
123-132
121-129
121-130
3 points
>128
>128
>130
>132
>129
>130
18-25
26-35
36-45
46-55
56-65
65+
9 points
<85
<88
<90
<94
<95
<90
8 points
85-98
88-99
90-102
94-104
95-104
90-102
7 points
99-108
100-111
103-110
105-115
105-112
103-115
6 points
109-117
112-119
111-118
116-120
113-118
116-122
5 points
118-126
120-126
119-128
121-129
119-128
123-128
4 points
127-140
127-138
129-140
130-135
129-139
129-134
3 points
>140
>138
>140
>135
>139
>134
procedure: The aim of this test is to complete 300 meters in the quickest possible time. Ensure that a
good warm up is conducted before the test, including a jog, stretches and some short sprints.
scoring: The total time taken to run 300m is recorded, to the nearest tenth of a second. The table below
lists ratings for the test for adults.
Rating
Time
(seconds)
3 points
> 77
4 points
71.1 - 77
5 points
65.1 - 71
6 points
59.1 - 65
7 points
54.1 - 59
8 points
48 - 54
9 points
< 48
males
males
females
females
(inches)
(cm)
(inches)
(cm)
9 points
> 28
> 70
> 24
> 60
8 points
24 - 28
61-70
20 - 24
51-60
7 points
20 - 24
51-60
16 - 20
41-50
6 points
16 - 20
41-50
12 - 16
31-40
5 points
12 - 16
31-40
8 - 12
21-30
4 points
< 12
< 30
<8
< 20
procedure: Remove the shoes and place the hands on the hips, then position the non-supporting foot
against the inside knee of the supporting leg. The subject is given one minute to practice the balance.
The subject raises the heel to balance on the ball of the foot. The stopwatch is started as the heel is
raised from the floor. The stopwatch is stopped if any of the follow occur:
Scoring: The total time in seconds is recorded. The score is the best of three attempts. The adjacent
table lists general ratings for this test.
Rating
Score (seconds)
9 points
> 50
8 points
40 - 50
7 points
25- 39
6 points
10 - 24
5 points
< 10
ruler, step
Procedure
If you have completed the baseline tests in order, you will
be well warmed up by the time you are up to the sit and
reach test. Otherwise, go for a jog and do some
stretching. Remove your shoes and sit on a flat surface,
legs extended in front of the body, toes pointing up and
feet slightly apart, with the soles of the feet against the
base of the step (if there is no step, just any flat surface will
do). Place the ruler on the ground between your legs or on the top of the step. Place one hand on top of the
other, then reach slowly forward. At the point of your greatest reach, hold for a couple of seconds, and
measure how far you have reached. If you have trouble straightening your legs, get a friend to help by holding
the knees down flush with the ground.
Measurement
Mark or take note of your best score, take a measure in cm or inches beyond the base of your foot, or you did
not reach your toes, measure how far before the feet you were (a negative measurement score).
MEN
WOMEN
CM
INCHES
CM
INCHES
9 points
> +27
> +10.5
> +30
> +11.5
8 points
+17 to +27
+6.5 to +10.5
+21 to +30
+8.0 to +11.5
7 points
+6 to +16
+2.5 to +6.0
+11 to +20
+4.5 to +7.5
6 points
0 to +5
0 to +2.0
+1 to +10
+0.5 to +4.0
5 points
-8 to -1
-3.0 to -0.5
-7 to 0
-2.5 to 0
4 points
-20 to -9
-7.5 to -3.5
-15 to -8
-6.0 to -3.0
3 points
< -20
-8.0
< -15
< -6.0
equipment required: tennis ball or baseball, smooth and solid wall, marking tape, timer.
procedure: A mark is placed a certain distance from the wall (e.g. 2 meters, 3 feet). The person stands
behind the line and facing the wall. The ball is thrown from one hand in an underarm action against the
wall, and attempted to be caught with the opposite hand. The ball is then thrown back against the wall
and caught with the initial hand. The test can continue for a nominated number of attempts or for a set
time period (e.g. 30 seconds). By adding the constraint of a set time period, you also add the factor of
working under pressure.
scoring: This table lists general ratings for the Wall Toss Test, based on the score of the number of
successful catches in a 30 second period.
Rating
9 Points
> 35
8 Points
30 - 35
7 Points
20- 29
6 Points
15 - 19
5 Points
< 15
equipment: flat, non-slip floor, with line markings (can use masking tape), tape measure, timer.
procedure: Subject stands at a center line, then jumps 30cm to the side (e.g. right) and touches a line
with the closest foot, jumps back to the center then jumps 30 cm to the other side, then back to the
center. This is one complete cycle. The subject tries to complete as many cycles as possible in one
minute.
scoring: One complete cycle is recorded as 1, and half a cycle as 0.5. The score is expressed as the
number of repetitions in one minute. Some normative values are presented below.
5 Points
6 Points
7 Points
8 Points
9 Points
Female
<33
34-37
38-41
42-45
46+
Male
<37
38-41
42-45
46-49
50+
equipment: basketball and 10 foot basketball hoop with net, with clearly marked free-throw line
scoring: Earn 1 point per basket. Whats your score out of 10?
Rating
10 Points
10!
8 Points
7 to 9
6 Points
5 to 6
4 Points
3 to 4
2 Points
2 or less
Name:
Date:
Test #
Score
1: Squat test
2: Push-up test
3: Sit-up test
4 a) or b): Cooper or Step test
5: 300 m Run test
6: Vertical Jump test
7: Stork test
8: Sit & Reach test
9: Alternate Hand, wall toss test
10: Side-step test
/100
What are your two highest scores (test #s): _____________ & ________________
What are your two lowest scores (test #s): _____________ & ________________