The fitness tests below will test various aspects of your body and give you ratings based on your performance or strength. As you go through these tests the first week, write these numbers, calculations, and category ratings as you do the exercises. Then, fill out the Fitness Tests Assessment below at the bottom of the page.
Side note: You can’t save the Fitness Tests Assessment below, so I ask you to write these numbers, calculations, and category ratings.
The 12-minute Running/Walking Assessment will
- see the distance you will travel in twelve minutes either by running, walking, or a combination of both
- rate your cardiovascular system between very poor and excellent based on your distance and age
- calculate your oxygen intake based on your gender, age, and the distance you travel in twelve minutes
- rate your oxygen intake from poor to excellent based on your gender, age, and the distance you travel in twelve minutes
The Push-up Test will assess
- your upper-body strength and endurance based on how many push-ups you can do until failure and your age
- how many push-ups you can do until failure
- rate your upper body strength and endurance from very poor to superior by seeing how push-ups you can do until failure and your age
The one-rep leg press assessment will assess
- your overall lower body strength based on how much your one-rep max is on the leg press and your age
- your one-rep max by using the 12-Rep Max method and applying it to the leg press machine
- rate your overall lower body strength from fair to excellent based on your one-rep max and your age
The one-rep bench press assessment will assess
- your overall upper body strength based on how much your one-rep max is on the leg press and your age
- your one-rep max by using the 12-Rep Max method and applying it to the leg press machine
- rate your overall upper body strength from fair to excellent based on your one-rep max and your age
You will complete these fitness tests at the end of your weight loss challenge as well. You will compare these initial benchmark numbers in each of your fitness tests to the fitness tests you complete at the end to assess your progress.
Book me to be there for your Fitness Tests
Some may not feel comfortable doing these fitness tests alone. On the other hand, some will completely be confident in all of them. If you would like me to be there while you do your fitness tests, choose a time and date by clicking the button below.
The fitness tests assessment day will cost If you have any questions, please email Brandon@BPTrainingCoaching.com.
12-Minute Running/Walking Assessment
I would like you to perform a 12-Minute Running/Walking Assessment.
The focus of this assessment is to test your cardiovascular endurance by seeing how far you can go by running and/or walking in 12 minutes. The goal of this assessment is to do four things.
1) I want to test how far you can go.
2) The chart below developed by K. Cooper in 1980, which is still in use today, will classify your cardiovascular fitness into one of five categories based on how far you go in 12 minutes and your age. I want you to understand which category you are currently in and help you set a goal to reach a higher level of endurance category. Of course, this does not apply to those who are already in the classification of excellent. If you place into the cardiovascular endurance category of excellent, my focus is to help you go further than you do in the first initial 12-minute Walk/Run Assessment.
Painter B. (2021) Screenshot of Screenshot of Cooper, K.’s 12-minute running/walking assessment in 1985 Fitness Norms (1985) [image file] (Hatfield, 2019, 404).
3) I would like you to plug in your distance of how far you went in miles into Cooper’s 12 Minute Test Calculator that Calculator Pro provides to calculate your VO2 (oxygen intake levels) after your assessment. It is essential to calculate your oxygen intake because it allows you to understand how much oxygen you use during exercise. A VO2 max measurement determines how much oxygen your body consumes by the millimeter in one minute, per kilogram, per kilogram of your body weight.
My focus is to help you increase your oxygen intake levels because it can improve your overall health, lessen your risk of health challenges and chronic diseases, and enhance the way your body functions. It can also help you enhance your performance, strength, and power when it comes to your running, exercising, or any other physical activity you may do.
Write down what your estimated VO2 is in mls/kg/min and what category it tells you are in from poor to excellent. To calculate your O2 max, go to https://www.calculatorpro.com/calculator/coopers-12-minute-run-test/. The link will open the calculator in a new web browser window.
4) The last thing I want you to do for this assessment is to compare yourself from the start of this challenge and at the end. You will compare
- distance between how far you did the first time and at the end
- if there were any changes in your cardiovascular fitness categories based on the chart developed by K. Cooper
- if there were any changes in your VO2 intake by mls/kg/min and the respective change in VO2 category levels from poor to excellent
Push-up Test
I would like you to perform a push-up test. The focus of this test is to assess your upper-body strength and endurance by seeing how many push-ups you can do until exhaustion. The goal of this assessment is to do three things.
1) I want to test how many sit-ups you can do until exhaustion.
2) I would like you to plug in how many push-ups you do, your age, and gender into the Push-up Test Calculator that Calculator Pro provides to categorize your upper-body strength and endurance as poor, average, good, or excellent.
Write down what your upper-body strength and endurance category it is you are in from poor to excellent. To calculate the upper body strength and endurance category you are in, go to https://www.calculatorpro.com/calculator/push-up-test/. The link will open the calculator in a new web browser window.
3) I want you to understand which category you are currently in and help you set a goal to reach a higher level of endurance category. Of course, this does not apply to those who are already in the classification of excellent. If you are already in the excellent category, we will focus on doing more push-ups than you did in the first initial assessment to beat your old record.
4) The last thing I want you to do for this assessment is to compare yourself from the start of this challenge and at the end. You will compare
- how many push-ups you do at the beginning and the end
- see if there were any changes in your upper body strength and endurance category based on the Push-up Test Calculator above.
Men will do military-style push-ups with their hands and toes only touching the floor to perform the push-up test. Women can have the option of bending their knees to touch the floor as well if needed.
Perform as many push-ups as you can with good form until exhaustion.
One-rep max leg press assessment
I would like you to perform a one-rep max leg press assessment. The focus of this assessment is to test your overall lower body strength by seeing what your one-rep max is on the leg press. The goal of this assessment is to do three things.
1) I want to see how much you can do by performing the 12-Rep Max Test on a leg press. Please follow the guideline that the How to figure out your one-rep max weight safely lesson mentions and apply it using the leg press. My guess is that you will need to increase the weight by 50-75 lbs. each time you increase your weight instead of the 20 lbs. that the lesson mentions.
Go to the Calculating your one-rep max weights lesson figure out how much your one-rep max is on the leg press based on how much weight/reps you do on the 12-Rep Max Test.
2)The chart below was developed by the Institute for Aerobics Research in 1985, which is still in use today by classifying your leg strength into one of five categories based on your one-rep max and age on the seated leg press. I want you to understand which category you are currently in and help you set a goal to reach a higher level of leg strength and its correlating category. Of course, this does not apply to those who are already in the classification of excellent. If you are already in the excellent category, we will focus on lifting more than you did in the first initial assessment to beat your old record.
Painter B. (2021) Screenshot of The Institute for Aerobic Research’s Values for Seated Leg Press in 1RM/body weight in pounds in 1985 Fitness Norms (1985) [image file] (Hatfield, n.d., 408).
3) The last thing I want to do for this assessment is to compare your beginning one-rep max at the start of this challenge and what you can lift at the end. You will compare
- your one-rep max leg strength on the leg press at the beginning and the end of this challenge
- see if there were any changes in your leg strength category based on the chart developed by The Institute of Aerobics Research
*Side note: I would not do this test if you have knee or hip problems. You will need to ask your physician how you should strengthen your legs in an exercise plan.
To learn how to do the seated leg press, go to https://www.google.com/search?q=seated+leg+press+machine
One-rep max bench press assessment
I would like you to perform a one-rep max bench press assessment. The focus of this assessment is to test your overall upper body strength by seeing what your one-rep max is on the bench press. The goal of this assessment is to do three things.
1) I want to see how much you can do by performing the 12-Rep Max Test on a bench press. So please follow the guideline that the How to figure out your one-rep max weight safely lesson mentions and apply it using the bench press.
Go to the Calculating your one-rep max weights lesson figure out how much your one-rep max is on the bench press based on how much weight/reps you do on the 12-Rep Max Test.
2) the chart below was developed by the Institute for Aerobics Research in 1985, which is still in use today by classifying your upper body strength into one of five categories based on your one-rep max and age on the bench press. I want you to understand which category you are currently in and help you set a goal to reach a higher level of upper body strength and its correlating category. Of course, this does not apply to those who are already in the classification of excellent. If you are already in the excellent category, we will focus on lifting more than you did in the first initial assessment to beat your old record.
Painter B. (2021) Screenshot of The Institute for Aerobic Research’s Values for Bench Press Strength in 1RM/body weight in pounds in 1985 Fitness Norms (1985) [image file] (Hatfield, 2019, 407).
3) The last thing I want to do for this assessment is to compare your beginning one-rep max at the start of this challenge and what you can lift at the end. You will compare
- your one-rep max upper body strength on the bench press at the beginning and the end of this challenge
- see if there were any changes in your upper body strength category based on the chart developed by The Institute of Aerobics Research
References
Painter B. (2021). Screenshot of The Institute of Aerobic Research’s Values for bench press strength in 1RM/body weight in pounds from 1985 Fitness norm [image file]. In F.C. Hatfield (2019). Fitness: The complete guide (9thEdition). Retrieved from https://www.issatrainer.com/certification-courses/textbooks/453/fitness-the-complete-guide-ninth-edition/407.cfm?product_id=453
Hatfield, F.C., (2019). Screenshot of Cooper, K.’s 12-minute running/walking assessment [image file]. Retrieved from https://www.issatrainer.com/certification-courses/textbooks/453/fitness-the-complete-guide-ninth-edition/404.cfm?product_id=453
Special thanks to CalculatorPro.com for letting me use
Cooper 12 Minute Run Test Calculator received free from https://www.calculatorpro.com/calculator/coopers-12-minute-run-test/
Fitness Tests Assessment