It’s also something some of us never even think about; we go to the gym, or run, swim, cycle and lift weights day in and day out and sometimes see the benefits of what we reap. However, do we really know if we are making progress.
Some of us are disciplined enough to keep training diaries and can see progress on the type of training we are conducting. But! Do we actually know it’s working – well that’s where fitness tests or fitness assessments come into their own.
Generally speaking, there are unlimited numbers of tests some standard, some invented by trainers or coaches for a specific purpose; however they all do the same thing. They give a baseline on the standard of fitness a person has and further tests evaluate progress.
Most general fitness tests cover the following main areas
Strength
Speed
Suppleness
Stamina
Don’t worry about the “ins and outs” of the test and the “why”, all we need to know is that it’s a way of testing and evaluating our progress in relation to our programme. In the main, we should test ourselves approximately every six weeks and try to ensure that the tests are conducted as close as possible to the previous test conditions.
After this, we can incorporate the tests into our training programme and make the necessary alterations to ensure that we progress rather than regress.
Try thie simple tests next time your at the gym or outside and see how you stack up. You don’t need any fancy equipment, most of it can be done outside or within the confines of a gym, make sure you have a pen and paper to record your results.
Military Fitness Test
· A timed 1500 meter run (best effort)
· Maximum repetitions of the following exercises over a 2 minute period:-
Sit ups
Press ups
Burpees
How to Score the Assessment
1500m Run 7.40mns+
Press Ups 1-20 reps
Sit Ups 10-37 reps
Burpees 1-15 reps
Exercise Level Intermediate
1500m Run Under 6.30mins
Press Ups 21-40 reps
Sit Ups 38-61 reps
Burpees 15-30 reps
Exercise Level Advanced
1500m Run 4.20-6.25
Press Ups 41-60 reps
Sit Ups 62+ reps
Burpees 31+ reps
Female – You should attempt to complete full press ups alternatively- Half press ups knees on floor, your partner should have one fist on top of the other.
Sit Ups – for 2 minutes- Lie on your back, feet flat, knees bend, shoulder blades only should touch the ground, hands on thighs. When you start the sit up, your wrists must pass your knees to be counted, on the way back your shoulder blades only should touch the ground
1500m run as fast as you can-
Treadmill, incline, level 1, speed as fast as you can
The test and assessment are only a guide to your overall fitness ability and many factors such as
· Rest
· Training
· Eating
· Competing
· Commitment to the test
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