Here is our average joe or jane physical fitness test. This is not designed for extremes. If your chasing ironmans or strongman competitions this is not for you! However, if you are chasing a standard level of fitness that allows you to get the most out of life give this a shot.
This test is designed to be a set of physical standards that you should be able to accomplish in any season of life. The training should not be extreme but will require a level of consistency to maintain all aspects of the test. The goal is to perform this test every three months.
This might not be enough to survive the zombie apocalypse but it should help you not be one of the first ones eaten!
There is a 1 hour target time limit. The order of events is up to you. However, when performed with a group the order will be similar as laid out here if not identical. The shuttle runs will be done last. You can choose the order of everything else.
1. STAND ON ONE LEG FOR AT LEAST 20 SECONDS
Description: Take turns balancing on each foot in the yoga pose, Standing Tree Pose. Have the bent leg placed on the opposite knee or upper thigh. Hold hands together centered in front of the chest.
Level 1: > 20 secs
Level 2: > 30 secs
Level 3: > 30 secs with eyes closed
2. SITTING-RISING TEST
Description: Sit down on the floor without using hands, knees, or shins. To add difficulty and to test your flexibility even more add getting up without using your hands, knees, or shins. To learn more about about the sitting-rising exercise and a link to the published research.
This test officially has some other scoring criteria that can provide some additional granularity. For our purpose however we will stick with the following.
Level 1: Sit down
Level 2: Sit down and get up
3. WALL SQUATS
Description: Stand facing a wall with your feet shoulder-width apart and toes 2 inches from the baseboard and turned slightly out. Keeping your feet flat, chest up, and back naturally arched, see how far you can lower your body without touching the wall or falling backward.
Level 1: Hands down and to the side
Level 2.: Hands up with PVC pipe
Level 3: Hands up
4. RUN 1.5 MILES IN 16 MINUTES
Description: Regular aerobic exercise lowers your cholesterol and helps keep your body fat low—both of which significantly decrease your risk of heart disease. You can also use the following guidelines for gender and age to determine your goal.
Men Level 1: < 16 mins / Women Level 1: < 18 mins
Men Level 2: < 12 mins / Women Level 2: < 14 mins
Men Level 3: < 10 mins / Women Level 3: < 12 mins
5. DO 20 UNBROKEN PUSHUPS
Description: Pushups measure upper-body endurance—the ability to use your strength over time. According a published study being able to do at least 11 push ups unbroken begins to reduce your risk of cardiovascular disease. Those who can do at least 40 unbroken pushups lowered their risk of cardiovascular disease by 96%. Read more about the study.
In this test do as many unbroken pushups as possible. You can rest in the up position only. For custom goals based on gender and weight take a look at the following guidelines.
Men Level 1: 20+ / Women Level 1: 7+
Men Level 2: 35+ / Women Level 2: 14+
Men Level 3: 50+ / Women Level 3: 20+
6. HOLD DEAD HANG FOR 30 SECONDS
Description: Hang from the bar for at least thirty seconds with feet off the ground. Keep hands in starting positions once you start hanging for the duration.
Level 1: 30+ seconds
Level 2: 60+ seconds
Level 3: 120+ seconds
7. HOLD PLANK FOR AT LEAST 1 MINUTE
Description: Hold this plank with a level back while on your toes and elbows.
Level 1: > 60+ seconds
Level 2: > 120+ seconds
Level 3: > 180+ seconds
8. HOLD WALL SIT FOR AT LEAST 1 MINUTE
Description: Wall sit is performed with your back and head on the wall with your hip crease below your knees. Hands must stay off your thighs.
Level 1: > 60+ seconds
Level 2: > 120+ seconds
Level 3: > 180+ seconds
9. RUN 300 YARD SHUTTLE RUN IN < 80 SECONDS
Description: Set up a running lane so that there are two horizontal parallel lines 25 yards apart. Begin behind one of the lines. Start the timer and sprint to the line that’s 25 yards away, making foot contact with it; then, sprint back to the first line. Do six round trips (12 total trips).
Level 1: < 80 seconds
Level 2: < 70 seconds
Level 3: < 60 seonds
YouTube Playlist for Video References
Additional Resources
In preparation for this test I have found the following resources to be very helpful.
Stretching Videos
This guy has some very effective videos that have been helpful in prepping for the mobility tests and rehabbing my hamstring. These are the videos I have tried there are plenty more.
Tabata Approach
I have also been using Tabata approach of (20 secs of work and 10 secs rest for 8 rounds) to train for the push ups, wall squats, dead hangs and planks. I have also at times increased the work time to build up to longer durations. Seems to be helping. Read more about Tabata.