Foundation Chiropractic

Dr. Lindsey Crook, Dr. Janine Johnson, and Dr. Hanne Polden

At Home Fitness Testing

Have you ever wondered what exactly is fitness? What does it actually mean to be fit?

As defined by the CDC “Physical fitness is defined as the ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with ample energy to enjoy leisure time pursuits and respond to emergencies (aka stress)”.  The areas used to define this are cardiovascular endurance, muscle strength, muscle endurance, flexibility and body composition.

Have you ever wondered how to evaluate your own fitness level? Do you remember when we were in elementary school and we had to perform the fitness tests for our Physical Education classes?  As adults we can perform a simple little test at home to see how well we are performing. The following exercises and their standards can give us a good baseline and a starting point to figure out the areas we need to improve on and ways to do it!

These tests, the information about them, and the tables are from http://www.topendsports.com. Please visit their website for more information and more tests.

Cardiovascular Fitness/VO2 Max

Maximum Velocity (Vmax)

The maximal velocity (Vmax) achieved at the end of a maximal exercise test has been shown to correlate well with changes in running performance (Noakes et al. 1990). This test is similar to the VO2max test, without the expensive metabolic analysis equipment.

  • aim: to estimate aerobic fitness
  • equipment required: a treadmill, stopwatch, heart rate monitor(optional).
  • procedure: Exercise is performed on a treadmill. The exercise workloads are selected to gradually progress in increments (~1 km/hr or 1 mph) starting from moderate to intensity such as 8 km/hr (5 mph). The speed should be increased every few minutes (between 1-4 minutes)  The speed is increased continuously until the athlete/person reaches exhaustion.
  • scoring: Vmax is taken as the final speed the athlete/person can maintain for at least one minute. 
  • target population: Any person who wants to test their aerobic endurance.
  • advantages: This test does not require expensive VO2 analysis equipment, though can give similar results. You can also get a direct measurement of maximum heart rate by recording heart rate during the test, which can then be used for setting training target heart rate zones.
  • other comments: This test is best conducted with athletes who are familiar with exercising at high intensity.
  • CAUTION: This test is a maximal test, which requires a reasonable level of fitness. It is NOT recommended for people with health problems, injuries or low fitness levels.
  • reference: Noakes, T. D., Myburgh, K. H., & Schall, R. (1990). Peak treadmill running velocity during the VO2max test predicts running performance. Journal of Sports Sciences, 8, 35-45.

Maximal oxygen uptake norms for men (ml/kg/min)

  Age (years)
rating 18-25 26-35 36-45 46-55 56-65 65+
excellent > 60 > 56 > 51 > 45 > 41 > 37
good 52-60 49-56 43-51 39-45 36-41 33-37
above average 47-51 43-48 39-42 36-38 32-35 29-32
average 42-46 40-42 35-38 32-35 30-31 26-28
below average 37-41 35-39 31-34 29-31 26-29 22-25
poor 30-36 30-34 26-30 25-28 22-25 20-21
very poor < 30 < 30 < 26 < 25 < 22 < 20

Maximal oxygen uptake norms for women (ml/kg/min)

  Age (years)
rating 18-25 26-35 36-45 46-55 56-65 65+
excellent > 56 > 52 > 45 > 40 > 37 > 32
good 47-56 45-52 38-45 34-40 32-37 28-32
above average 42-46 39-44 34-37 31-33 28-31 25-27
average 38-41 35-38 31-33 28-30 25-27 22-24
below average 33-37 31-34 27-30 25-27 22-24 19-21
poor 28-32 26-30 22-26 20-24 18-21 17-18
very poor < 28 < 26 < 22 < 20 < 18 < 17

 Wall-sit test

This is a simple test of lower body muscular strength and endurance.

  • purpose: to measure the strength endurance of the lower body, particularly the quadriceps muscle group.
  • equipment required: smooth wall and a stopwatch
  • How to do it: Sit against a wall at a 90° angle. The timing starts when one foot is lifted off the ground and is stopped when the subject cannot maintain the position and the foot is returned to the ground. After a period of rest, the other leg is tested.
  • scoring: the total time in seconds that the position was held for each leg is recorded. The table below gives a general guideline to expected scores for a single leg for adults, based on clinical experiences. Comparing the scores for each leg may indicate muscle weakness on one side.
rating males (seconds) females (seconds)
excellent >100 > 60
good 75-100 45-60
average 50-75 35-45
below average 25-50 20-35
very poor < 25 < 20

Squat Test at Home

How many squats can you do? Stand in front of a chair or bench with your feet at shoulder’s width apart, facing away from it. Place your hands on your hips. Squat down and lightly touch the chair before standing back up. A good sized chair is one that makes your knees at a 90 degree angles when you are sitting. Keep doing this until you’re fatigued.

Write down how many squats you can do.

After you work out for a while, take the test again to see how much your lower body strength has improved.

How did you go?

Compare your results to the table below. Remember, these scores are based on doing the tests as described, and will lose accuracy if the test is modified, including using a higher or lower chair. In reality, you shouldn’t worry too much about how you rate – just try and improve your own score. These figures can just be a guide.

Squat Test (Men)

Age  20-29 30-39 40-49 50-59 60+
Excellent > 34 > 32 > 29 > 26 > 23
Good 33-34 30-32 27-29 24-26 21-23
Above average 30-32 27-29 24-26 21-23 18-20
Average 27-29 24-26 21-23 18-20 15-17
Below Average 24-26 21-23 18-20 15-17 12-14
Poor 21-23 18-20 15-17 12-14 9-11
Very Poor < 21 < 18 <15 <12 <9

Squat Test (Women)

Age 20-29 30-39 40-49 50-59 60+
Excellent >29 >26 >23 >20 >17
Good 27-29 24-26 21-23 18-20 15-17
Above average 24-26 21-23 18-20 15-17 12-14
Average 21-23 18-20 15-17 12-14 9-11
Below Average 18-20 15-17 12-14 9-11 6-8
Poor 15-17 12-14 9-11 6-8 3-5
Very Poor <15 <12 <9 <6 <3

Push Up Test at Home

You can easily test your upper body strength yourself at home using this simple test. How many push ups can you do?

Technique

Men should use the standard “military style” pushup position with only the hands and the toes touching the floor in the starting position. Women have the additional option of using the “bent knee” position. To do this, kneel on the floor, hands on either side of the chest and keep your back straight. Lower the chest down towards the floor, always to the same level each time, either till your elbows are at right angles or your chest touches the ground.

Do as many push ups as possible until exhaustion. Count the total number of pushups performed. Use the chart below to find out how you rate.

How did you go?

Compare your results to the table below. Remember, these scores are based on doing the tests as described, and may not be accurate if the test is modified at all. Don’t worry too much about how you rate – just try and improve your own score, and keep doing them the same way each time.

Table: Push Up Test norms for MEN

Age 17-19 20-29 30-39 40-49 50-59 60-65
Excellent > 56 > 47 > 41 > 34 > 31 > 30
Good 47-56 39-47 34-41 28-34 25-31 24-30
Above average 35-46 30-39 25-33 21-28 18-24 17-23
Average 19-34 17-29 13-24 11-20 9-17 6-16
Below average 11-18 10-16 8-12 6-10 5-8 3-5
Poor 4-10 4-9 2-7 1-5 1-4 1-2
Very Poor < 4 < 4 < 2 0 0 0

Table: Push Up Test norms for WOMEN

Age 17-19 20-29 30-39 40-49 50-59 60-65
Excellent > 35 > 36 > 37 > 31 > 25 > 23
Good 27-35 30-36 30-37 25-31 21-25 19-23
Above Average 21-27 23-29 22-30 18-24 15-20 13-18
Average 11-20 12-22 10-21 8-17 7-14 5-12
Below average 6-10 7-11 5-9 4-7 3-6 2-4
Poor 2-5 2-6 1-4 1-3 1-2 1
Very Poor 0-1 0-1 0 0 0 0

* Source: adapted from Golding, et al. (1986). The Y’s way to physical fitness (3rd ed.)

Sit Up Test at Home

Abdominal muscle strength and endurance is important for core stability and back support. This sit up test measures the strength and endurance of the abdominals and hip-flexor muscles. How many sit-ups can you do in 1 minute? Count how many you can do in one minute and then check the chart below for your rating.

Starting Position: Lie on a carpeted or cushioned floor with your knees bent at approximately right angles, with feet flat on the ground. Your hands should be resting on your thighs.

Technique: Squeeze your stomach, push your back flat and raise high enough for your hands to slide along your thighs to touch the tops of your knees. Don’t pull with you neck or head and keep your lower back on the floor. Then return to the starting position.

How did you go?

Compare your results to the table below. Remember, these scores are based on doing the tests as described, and may not be accurate if the test is modified at all. Don’t worry too much about how you rate – just try and improve your own score.

1 Minute Sit Up Test (Men)

Age  18-25 26-35 36-45 46-55 56-65 65+
Excellent >49 >45 >41 >35 >31 >28
Good 44-49 40-45 35-41 29-35 25-31 22-28
Above average 39-43 35-39 30-34 25-28 21-24 19-21
Average 35-38 31-34 27-29 22-24 17-20 15-18
Below Average 31-34 29-30 23-26 18-21 13-16 11-14
Poor 25-30 22-28 17-22 13-17 9-12 7-10
Very Poor <25 <22 <17 <13 <9 <7

1 Minute Sit Up Test (Women)

Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent >43 >39 >33 >27 >24 >23
Good 37-43 33-39 27-33 22-27 18-24 17-23
Above average 33-36 29-32 23-26 18-21 13-17 14-16
Average 29-32 25-28 19-22 14-17 10-12 11-13
Below Average 25-28 21-24 15-18 10-13 7-9 5-10
Poor 18-24 13-20 7-14 5-9 3-6 2-4
Very Poor <18 <13 <7 <5 <3 <2

Source: adapted from Golding, et al. (1986). The Y’s way to physical fitness (3rd ed.)

Step Test at Home

This simple test is designed to measure your cardiovascular endurance.

Equipment: a 12 inch high bench (or a similar sized stair or sturdy box), watch for timing minutes.

Procedure:Step on and off the box for three minutes. Step up with one foot and then the other. Step down with one foot followed by the other foot. Try to maintain a steady four beat cycle. It’s easy to maintain if you say “up, up, down, down”. Go at a steady and consistent pace. This is a basic step test procedure – see also other step tests

Measurement: At the end of 3 minutes, remain standing while you immediately check your heart rate. Take your pulse for one minute (e.g. count the total beats from 3 to 4 minutes after starting the test). Go here for more information about measuring your heart rate.

How did you go?

The lower your heart rate is after the test, the fitter you are. Compare your heart rate results to the table below. Remember, these scores are based on doing the tests as described, and may not be accurate if the test is modified at all. This home step test is based loosely on the Canadian Home Fitness Test and the results below are also based from data collected from performing this test. Don’t worry too much about how you rate – just try and improve your own score.

3 Minute Step Test (Men) – Heart Rate

Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent <79 <81 <83 <87 <86 <88
Good 79-89 81-89 83-96 87-97 86-97 88-96
Above Average 90-99 90-99 97-103 98-105 98-103 97-103
Average 100-105 100-107 104-112 106-116 104-112 104-113
Below Average 106-116 108-117 113-119 117-122 113-120 114-120
Poor 117-128 118-128 120-130 123-132 121-129 121-130
Very Poor >128 >128 >130 >132 >129 >130

3 Minute Step Test (Women) – Heart Rate

Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent <85 <88 <90 <94 <95 <90
Good 85-98 88-99 90-102 94-104 95-104 90-102
Above Average 99-108 100-111 103-110 105-115 105-112 103-115
Average 109-117 112-119 111-118 116-120 113-118 116-122
Below Average 118-126 120-126 119-128 121-129 119-128 123-128
Poor 127-140 127-138 129-140 130-135 129-139 129-134
Very Poor >140 >138 >140 >135 >139 >134

Source: Canadian Public Health Association Project (see Canadian Home Fitness Test)

Vertical Jump Test at Home

This test is designed to measure your explosive leg power. You need a high wall, such as the outside of a building, and a bit of room so you can jump and land safely.

Start by standing side on to a wall and reach up as high as you can with the hand closest to the wall. Make note of how high you can reach. This is called the standing reach height. Then stand a little away from the wall, and jump high as possible using both arms and legs to assist in projecting the body upwards.

Attempt to touch the wall at the highest point of the jump. Make note of where you touched the wall at the height of the jump. Measure the distance between the standing reach height and the maximum jump height, and that is your result.

You can assist in recording your score by holding a piece of chalk in your had and using it to mark the wall. If the wall already has horizontal lines, such as a brick wall, it will be easier to mark your jump height. 

Have as many attempts as you need to get the best possible score. Practice your technique, as the jump height can be affected by how much you bend your knees before jumping, and the effective use of the arms.

For a demonstration, there is a video example of using the wall technique in the Vertical Jump Videos. This method uses the counter movement technique. For discussion of other ways to perform this test, see vertical jump techniques.

How did you go?

Compare your results to the table below. Remember, these scores are based on doing the tests as described, and may not be accurate if the test is modified at all. Don’t worry too much about how you rate – just try and improve your own score.

rating males (inches) males(cm) females (inches) females (cm)
excellent > 28 > 70 > 24 > 60
very good 24 – 28 61-70 20 – 24 51-60
above average 20 – 24 51-60 16 – 20 41-50
average 16 – 20 41-50 12 – 16 31-40
below average 12 – 16 31-40 8 – 12 21-30
poor < 12 < 30 < 8 < 20

Sit & Reach Flexibility at Home

This simple test is designed to measure the flexibility of your hamstrings and lower back. The sit and reach test has long been used as a test to represent a person’s flexibility, though actual flexibility may differ around the body.

Equipment:ruler, step (optional, you could make your own sit and reach box if keen too)

Procedure: If you have completed the home tests in order, you will be well warmed up by the time you are up to the sit and reach test. Otherwise, go for a jog and do some stretching (see warm up for testing). Remove your shoes and sit on a flat surface, legs extended in front of the body, toes pointing up and feet slightly apart, with the soles of the feet against the base of the step (if there is no step, just any flat surface will do). Place the ruler on the ground between your legs or on the top of the step. Place one hand on top of the other, then reach slowly forward. At the point of your greatest reach, hold for a couple of seconds, and measure how far you have reached. If you have trouble straightening you legs, get a friend to help by holding the knees down flush with the ground. See also video demonstrations of the Sit and Reach Test.

Measurement: Mark or take note of your best score, take a measure in cm or inches beyond the base of your foot, or you did not reach your toes, measure how far before the feet you were (a negative measurement score).

How did you go? Compare your results to the table below. Remember, these scores are based on doing the tests as described, and may not be accurate if the test is modified at all. Don’t worry too much about how you rate – just try and improve your own score.

  men women
cm inches cm inches
super > +27 > +10.5 > +30 > +11.5
excellent +17 to +27 +6.5 to +10.5 +21 to +30 +8.0 to +11.5
good +6 to +16 +2.5 to +6.0 +11 to +20 +4.5 to +7.5
average 0 to +5 0 to +2.0 +1 to +10 +0.5 to +4.0
fair -8 to -1 -3.0 to -0.5 -7 to 0 -2.5 to 0
poor -20 to -9 -7.5 to -3.5 -15 to -8 -6.0 to -3.0
very poor < -20 -8.0 < -15 < -6.0

table source: topendsports (based on personal experience)

If you have any questions regarding any of these tests or your results, ask any of the chiropractors at Foundation Chiropractic!