There are many different steps you can take when beginning a strength and conditioning program.  The first step is to get your doctor’s approval!  With your doctor’s permission you can begin by assessing your fitness level.  The big question in terms of fitness is “where are you at?”  It’s best if you determine at least a few things about your current fitness level so you can set realistic goals and have a standard for measuring your improvement.

The three key components that encompass total physical fitness are strength, flexibility, and endurance. The following physical fitness tests and corresponding desired norms for physical fitness are based on the nationally accepted fitness test standards for ages 18 and older.  Tests can be performed in any order and you have the option to test yourself in all areas or only a few.  Testing is intended to give you a good representation of your current fitness level and how well you will perform specific training activities. 

The President’s Challenge Adult Fitness Test website is an excellent resource for the physically active.  The website has links that will take you to in depth instructions and tips on performing each test.  After completing the tests you can enter your data online to receive an evaluation. 

The President’s Challenge Adult Fitness Test Website Link

Data Entry Online Link

Physical Assessment Tests and Desired Norms

STRENGTH

1.  Pushups

Pushup Standards:

Male: Average = 30; Excellent = 50

Female: Average = 7; Excellent = 25

2.  Pullups

Pullup Standards:

Male: Average = 8; Excellent = 13

Female: Average = 1; Excellent = 8

Flexed Arm Hang: (Alternative, if no pullups can be completed)

Flexed Arm Hang Standards:

Male: Average = 30 seconds (no Excellent standard for males as they should be able to perform pullups)

Female: Average = 7 seconds; PFT perfect score 1 min.,10 seconds

3.  Curl-ups (Situps):

Situps Standards:

Male: Average = 44; Excellent = 55

Female: Average = 34; Excellent = 44

FLEXIBILITY

1.  Sit and Reach Test

Sit and Reach Standards:

Male: Average = 15.5"; Excellent = 18.6"

Female: Average = 16"; Excellent = 19"

2.  V-Sit and Reach

V-Sit Standards:

Male: Average = 3"; Excellent = 7"

Female: Average = 4.5"; Excellent = 8"

ENDURANCE

1.  One mile run/walk

One Mile Standards:

Male: Average = 7:35; Excellent = 6:30

Female: Average = 10:51; Excellent = 8:22

2.  3 Minute Step Test (alternative to 1 mile run)

3-min. Step Test Standards: