Check out these 10 assessments that measure different areas of fitness.
1. Bench 1.5 Times Your Body Weight
The Test: Use a bench-press machine and keep your feet flat on the floor during the entire lift. To get your score, divide the heaviest weight you can lift one time by your body weight.
The Scorecard:
Less than 1.0: Weak
1.0-1.49: Ordinary
1.5 or more: You rule on the bench
2. Run 1.5 Miles in 10 Minutes
The Test: Run 1 1/2 miles on a flat path as fast as you can.
The Scorecard:
12 minutes or more: Slow
Between 10 and 12 minutes: Ordinary
10 minutes or less: Endurance excellence
3. Vertical Jump
The Test: You'll need a small bag of chalk to do this test. Chalk your fingers and stand flat-footed next to a wall. Place your chalked hand as high as possible on the wall and mark it with your fingertips. Then, without taking a step, dip your knees, swing your arms up, and jump as high as you can, again marking the wall with your fingertips. The distance between the two marks is your vertical-jump height. Do at least 5 jumps in order to get your best jump.
The Scorecard:
20 inches or less: Grounded
Between 20 and 26 inches: Ordinary
Higher than 26 inches: High flyer
4. Leg-Press 2.25 Times Your Weight
The Test: Assume the position in the leg-press machine. Lower the weight until your knees are bent 90 degrees, then push the weight back up. To get your score, divide the highest amount of weight you can lift one time by your body weight. Make sure you warm-up first, and do a couple of reps at a comfortable weight to get the nuerons warmed up.
The Scorecard:
Less than 1.8: A shaky foundation
1.8 to 2.2: Ordinary More than
2.2: Serious strength
5. Swim 700 Yards in 12 Minutes
The Test: Swim as far as you can in 12 minutes. Your total distance in yards is your score.
The Scorecard:
Less than 500 yards: You're sunk
500-700 yards: Ordinary
More than 700 yards: Aquatic excellence
6. Do 40 Pushups
The Test: Lower your body until your upper arms are parallel to the floor, then push yourself up. Repeat as many times as you can.
The Scorecard:
25 or fewer: Weak
26-39: Ordinary
40 or more: Strong and tough
7. Measure
The Test: The easiest method of determining your risk level is a comparison of your waist and hip circumferences. Grab a measuring tape and measure the circumference of your waist at the narrowest point. Then measure the distance around the widest part of your hips and butt. Divide your waist circumference by your hip circumference for your score.
The Scorecard:
0.92 or higher: Your wife and kids are going to miss you
0.82 to 0.91: Ordinary
0.81 or less: Flat and happy
8. Run 300 Yards Sub 1 Minute
The Test: Run as fast as you can between two lines spaced 25 yards apart. Do six round-trips, for a total of 300 yards.
The Scorecard:
More than 70 seconds: Slow
60 to 70 seconds: Ordinary
Less than 60 seconds: Fast and agile
9. Touch Your Toes
The Test: One of the best measures of flexibility is the sit-and-reach test.
Here's How to Do It: Place a yardstick on the floor and put a foot-long piece of masking tape across the 15-inch mark.
Sit down with your legs out in front of you and your heels at the edge of the tape, one on each side of the yardstick.
Put one hand on top of the other and reach forward on the yardstick as far as you can by bending at your hips. Your score is the number your fingertips touch.
10. Toss a Basketball 75 Feet Kneeling
The Test: Kneel on the court, just behind the baseline. Throw the basketball overhand as far as you can. The top of the key at the far end of the court is 73 feet—just short of the Fit Man standard.
The Scorecard:
Less than 60 feet: Lousy arm
60 to 74 feet: Ordinary
More than 74 feet: Cannon fire
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