SELF-ASSESSMENT FITNESS TEST
This is a basic fitness test that can be self-assessed at home, and will give a good indicator of your overall fitness level.
It is based in part on the old British Army Basic Physical Fitness Assessment, modified and extended by practical experience and accumulation of student test results.
Explanation of Each Test:
1.5 Mile (2.4km) Run (Aerobic Fitness Test) - For this test you can use a regular 400m athletics track (6 laps of the track); alternatively, you can clock the distance in a car and then use this planned route.
Warm up dynamically, then walk/jog for ten minutes; then go to your starting point, set your stopwatch, and begin!
Press-Ups (Upper Body Strength Test) - Start in normal position with feet together, hands directly under your shoulders, back straight; bend at the elbows and touch the chest as close to the floor as possible. Women can perform this test from the knees (from full position, just place knees on the floor, keeping bodyweight over the hands). Count the number of full repetitions you can perform in 2 minutes.
Squats (Lower Body Strength Test) - Start with legs straight, feet 2 x shoulder-width apart, feet facing out 45 degrees from straight. Keeping the back straight, bend deeply at the knees, letting the knees follow the same line as the feet. Count the number of full repetitions you can perform in 3 minutes.
Dips (Triceps Strength Test) - Place your hands on a secure chair behind you, shoulder-width apart and knuckles facing forwards. Extend your legs in front of you, weight on your heels. From a straight-arm position, bend your arms at the elbows until they are at a 90 degree angle, then push back up. Count the number of full repetitions you can perform in 1 minute.
Burpees (Overall Condititoning) - From a standing position, squat down fully to the floor, placing your hands out in front of you; shoot the legs back fully behind you into press-up position, then pull them back in and jump straight up into the air. Upon landing, repeat the movement. Count the number of repetitions you can perform in 1 minute.
Plank (Core Strength Test) - Rest on your forearms and toes, keeping your hands close together and your back and legs in a perfectly straight line. Hold this position for as long as possible. End the test when you can no longer hold a perfect position.
Pull-Ups (Biceps/Back Strength Test) - Grasp a pull-up bar with straight arms and any grip style and, keeping the feet off the floor at all times, pull yourself up until your chest touches the bar; then lower yourself until your arms are straight again. Women can use a lower bar, extending the feet out in front onto the floor and resting some of the bodyweight on the heels.
Please see below to see how your results compare!
Table 1 Fitness Test Results
| VERY POOR | POOR | AVERAGE | GOOD | EXCELLENT |
1.5 MILE RUN | 16 mins+ | 14-16 mins | 12-14 mins | 10-12 mins | <10 mins |
PRESS-UPS (2 mins) | <20 | 20-39 | 40-59 | 60-79 | 80+ |
SQUATS (3 mins) | <100 | 100-125 | 126-174 | 175-199 | 200+ |
DIPS (1 min) | <15 | 15-19 | 20-24 | 25-29 | 30+ |
BURPEES (1 min) | <5 | 5-9 | 10-19 | 20-29 | 30+ |
PLANK | <60 sec | 60-90 sec | 90-119 sec | 120-149 sec | 150 sec+ |
PULL-UPS | <3 | 3-7 | 8-12 | 13-17 | 18+ |
This Table is based upon norms as calculated from previous results.
Please send us your results to improve our data.
Or altenatively you can post it on our website for others to see. 
