ARE YOU IN SHAPE
Assess Your Current Fitness Level
So where are you now? You should determine at least a few things about your current fitness
level so you can set some realistic goals and have a yardstick for measuring your progress.
The following basic assessment test events and their corresponding desired standards for
physical fitness represent a compilation of nationally accepted fitness test standards for ages 18
and older. Your FitBoot Instructor or Personal Trainer will use some of these test events to
assess your readiness for FitBoot or to establish a baseline for your personal training goals.
Note: your Instructor will use different assessment events if you are being evaluated for FitBoot - S.O.S.
You might test yourself in all or only some events - it's all intended to give you a big
picture of your current fitness level. Also, note that no basic fitness assessment can precisely
predict actual athletic performance or how well you will perform at specific training activities.
Every score - no matter how perfect or how poor - can be improved with focused training.
Components of Physical Fitness
There are three components that comprise total physical fitness: strength, flexibility, and
endurance. Only those who demonstrate at least "Average" standards in all three areas can be
called reasonably fit. Our clients - in FitBoot and for one-to-one training - attain "Above
Average" to "Excellent" standards before we declare them truly physically fit.
Proper Exercise Technique: Lie face down on the floor (or mat) with hands under shoulders (or
slightly wider than the chest, if desired), fingers straight, legs straight and parallel (slightly apart
if desired). Straighten the arms, pushing the upper body up and keeping the back and knees
straight, then bend the arms to lower the upper body until the elbows are at a 90-degree angle,
upper arms parallel to the floor. Perform as many repetitions as possible without resting.
Male: Average = 30; Excellent = 50
Female: Average = 7; Excellent = 25
Proper Exercise Technique: Hang from a (safe, anchored) horizontal bar with arms fully
extended, feet off the floor, using either an over- or under-hand grip. Pull your body up until
your chin clears the bar and lower back down to the starting position (arms fully extended).
Perform as many repetitions as possible without allowing the body to swing excessively, without
kicking the legs, and without jumping up to clear the bar.
Male: Average = 8; Excellent = 13
Female: Average = 1; Excellent = 8
Flexed Arm Hang: (Alternative to pullups, if no pullups can be completed)
Proper Exercise Technique: Using same hand position as pullups and beginning from a chair or
other platform or with assistance from a spotter, assume the top of the pullup position with the
chin clearing the bar. Objective, hold the flexed arm position for as long as possible without
touching the chin to the bar or straightening the arms. Be sure the body doesn't swing. Timing
stops when the chin touches or falls below the plane of the bar.
Flexed Arm Hang Standards:
Male: Average = 30 seconds (no Excellent standard for males as they should be able to complete
Female: Average = 7 seconds; PFT perfect score 1 min.,10 seconds
Curl-ups (Situps): (NOTE: measures abdominal strength plus endurance)
Proper Exercise Technique: Lie on your back on a cushioned (but not soft or giving) surface with
kness bent and feet together and about 12 inches from buttocks. Have a partner hold your feet.
Cross your arms across your chest with hands on opposite shoulders and elbows in close. Begin
lying flat and curl up so that elbows touch thighs, uncurl so that shoulder blades touch floor -
is one repetition. Timing is for as many repetitions as possible in one minute. Repetitions
completed by bouncing off the floor or by raising the buttocks should not be counted.
Male: Average = 44; Excellent = 55
Female: Average = 34; Excellent = 44
Sit and Reach Test
Proper Technique: Find or construct a box that is 12" high (a milk crate works well). Tape
a yardstick or ruler to the top so that the first nine inches hang over the edge and the 9" mark is
exactly on the edge against which you will place your feet. Place the box against a wall, take off
your shoes, and sit with legs outstretched straight in front of you, soles placed flat against the
front side of the box (the 9" of the ruler overhanging should be pointed into your chest or
midsection). Legs must remain straight and flat on the floor feet shoulder width apart;
preferably, have someone place her hands on your knees to keep them from bending. Take a few
slow, easy practise stretches forward, then with hands one on top of the other palms down, reach
along the ruler 3 times without bouncing; on the 4th time reach as far as possible, hold the
farthest point for at least three seconds, and record the measurement.
Sit and Reach Standards:
Male: Average = 15.5"; Excellent = 18.6"
Female: Average = 16"; Excellent = 19"
V-Sit and Reach (Alternative to using the sit and reach box)
Proper Technique: Mark a straight line, 2 feet long, on the floor. This line is the baseline. Mark a
measuring line perpendicular to the baseline, beginning at the midpoint of the baseline and
extending 2 feet on either side of the baseline. This line is the measuring line. Mark off half-inch
measurements on the measuring line with 0 at the baseline, negative measures on the near side
of the baseline, and positive measurements on the far side of the baseline. Take off your shoes
and sit straddling the measuring line with legs straight, heels 8-12 inches apart, and soles just at
the edge of the baseline. Clasp thumbs together with palms down touching measuring line and
have a partner hold your legs flat to the floor. Take a few practise stretches forward keeping toes
pointed upward, then stretch forward 3 times without bouncing. On the 4th time reach as far as
possible, hold the farthest point for at least three seconds, and record the measurement to the
Male: Average = 3"; Excellent = 7"
Female: Average = 4.5"; Excellent = 8"
One mile run/walk
Proper Technique: Map out a flat course that is exactly one mile. Be sure to warm up for 5-15
minutes before beginning. Be sure to pace yourself so that you can complete the entire
One Mile Standards:
Male: Average = 7:35; Excellent = 6:30
Female: Average = 10:51; Excellent = 8:22
3 Minute Step Test (alternative to 1 mile run) (NOTE: this test is used as a predictor of
cardiovascular endurance by measuring the heart rate to which the participant returns after
completing 3 minutes of easy to moderate exercise)
Proper Technique: NOTE: requires a use of a metronome, because exercise must be completed
at a precise pace, and a partner using a stethoscope because heart rate must be taken directly (not
pulse)). Use a box or freestanding step that will support the participant's weight and that is 12"
high ( a milk crate is fine). Have your partner listen for your heart beat with a stethoscope before
beginning to ensure that he knows exactly where to find it (you don't want to waste time
searching once the measurement should begin). Set the metronome for 96 beats per minute and
take a few practise steps on and off the box to make sure you're comfortable. Participant will
step on and off the box, alternating feet, for three minutes (that is left up, right up, left down,
right down, etc.) to the metronome beat for 3 minutes. Be sure to take one step per beat - no
more no less. At 3 minutes, sit down in a chair and have your partner count your heart beat for 1
The more quickly it slows, and the lower it slows the better.
3-min. Step Test Standards:
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©, and the
FitBoot logo ©1998, 1999 & 2000 by Charla T.-McMillian. You may neither reprint nor
distribute any text from this website, in part or in its entirety, without the author's express
The information contained on this website is not intended to substitute for medical advice or for
the advice of a qualified nutritionist. Individual needs and results may vary. You should seek the
advice of your physician or a qualified trainer before starting or significantly modifying any
exercise or diet program.