top of page

Fitness Assessment

What you need:

  • Stopwatch/Timer

  • Measuring Tape or Meter Stick

  • Masking Tape

  • Someone to count and record numbers for you


Aerobic fitness: Resting heart rate

Check this when you wake up or after a period of sitting down, like after a Netflix binge.

Find your pulse either on the side of your neck under your jaw, or on your wrist below your thumb. 

Once you can feel your pulse, count the number of beats in 15 seconds. Then multiply that by 4 for your heart rate per minute. 

eg. You counted 20 beats in 15 seconds x 4 = 80 beats per minute

Women                       Men

Aerobic fitness: Running or jogging test

Time yourself in a 1.5 mile or 2.4 km run/jog.

These are considered good results:


Muscular strength and endurance: Pushup test

Do as many push ups as you can until you need to stop for rest. If you're just starting out, you can do a modified push up on your knees.

These are considered good results:

Muscular strength and endurance: Situp test

Do as many sit ups as you can in one minute. To count the situp, you must raise your head and shoulders off the floor, without lifting your buttocks off the floor. 

These are considered good results:


Flexibility: Sit-and-reach test

  1. Secure a tape measure or meter stick on the floor by placing a piece of tape across it at the 15 inch (38 cm) mark. 

  2. Place your heels on both sides of the meter stick, lined up to the 15 inch mark.

  3. Slowly reach forward as far as you can and hold the position for 1 second.

  4. Record the distance.

  5. Repeat the test 2 more times and take the best of 3.

These are considered good results:

bottom of page