How to test fitness

How to test fitness

Do you want to test how fit you are?

Then test yourself, using the 1 minute sit-up test.

The Purpose for this test is to measure the combination of strength and endurance of the abdominal muscles by counting the number of reps achieved in one minute.

This is one of the easiest test routines for trainers and teachers, a simple test of muscle endurance and an easy way to see the development of fitness training

 

Not suitable for any person suffering with lower back pain or neck problems

You will need someone to hold you and help count for accurate readings.

 

How to test fitness 

Lay on mat or supported surface, knees bent 90 degrees with feet slightly apart

Arms should be crossed and hands placed on the opposite shoulder

The ankles should be lightly held to avoid movement

Every sit up requires person to come all the way up and curl back down in a controlled movement without bouncing, 20cm from the floor is great before coming back up to vertical position

When sit up is correctly understood and completed safe, begin the test, start the clock and count every time the exerciser comes too knees.

Continue for one minute, breaks are aloud at any time, try to co-ordinate exercisers breathing by counting loud with every rep achieved.

Average reps achieved

 

 

Age           sex      Excellent     Above Average         Below Average   Poor         

-20             M          +49               48-44                    43-37            36-24                -24 

-20             F            +42               41-32                    31-25            24-19                -19  

21-30        M          +44               43-39                     38-32            31-20                -20               

21-30        F            +36               35-27                     29-22            23-17                -16

31-50        M          +39               38-30                     29-23            22- 15               -14

31-50        F            +30               29-24                     23-15            14-10                  -9

 

Back to blog

Leave a comment

Please note, comments need to be approved before they are published.

  • Holistic Fitness: Integrating Body, Mind, and Spirit

    Holistic Fitness: Integrating Body, Mind, and S...

    Is it just about having a toned body, or does fitness mean something else? Have you ever wondered what it truly means to be fit? Holistic fitness goes beyond the...

    Holistic Fitness: Integrating Body, Mind, and S...

    Is it just about having a toned body, or does fitness mean something else? Have you ever wondered what it truly means to be fit? Holistic fitness goes beyond the...

  • What is Tongkat Ali recommended for?

    What is Tongkat Ali recommended for?

    Curious about Tongkat Ali? You're not alone! This ancient Southeast Asian herbal remedy has been touted to boost male fertility, relieve stress, and even improve body composition. But what does...

    What is Tongkat Ali recommended for?

    Curious about Tongkat Ali? You're not alone! This ancient Southeast Asian herbal remedy has been touted to boost male fertility, relieve stress, and even improve body composition. But what does...

  • How to Boil Neem Leaves

    How to Boil Neem Leaves

    Boiling neem leaves to make a beneficial neem water infusion is a simple process. Here's a step-by-step guide on how to do it: How to Boil Neem Leaves Ingredients: Fresh...

    How to Boil Neem Leaves

    Boiling neem leaves to make a beneficial neem water infusion is a simple process. Here's a step-by-step guide on how to do it: How to Boil Neem Leaves Ingredients: Fresh...

1 of 3