Fitness Test

TEST YOUR STRENGTH (Four simple tests to establish your baseline)
Measuring your beginning fitness level is a great way to monitor your progress. Hey, we all like to compete and see if we can better ourselves. So a baseline is great to start with, as you will be amazed at how quickly you will progress. It only takes 3 weeks to lower blood pressure in over 90% of people who maintain an active exercise program. The great thing about this is that you don’t need to get a gym membership or hire a pricey personnel trainer.
The best part is that you probably have everything you need in your own house!

Most military, police and fire departments have varying numbers of tests to assess baseline fitness levels.  But to prep for the LAPD you just need these four tests. Push-up, sit-up, stair climber, and pull up. Usually timed for a few minutes. Plus a 1 to 1.6 mile run. We will use the brisk 1 mile walk as our baseline instead of the run. There are many more tests but these basic ones will evaluate your strength and endurance.

 

The Push-Up Test

The Push-Up Test measures muscular strength and endurance, a combination that better reflects your fitness level than strength tests like the one rep max (I’ll discuss that in the strength training section). Besides being dangerous, single rep max tests also require a lot of equipment (bench press or squat rack, barbells, and other weights). A timed push up test, on the other hand, can be done anywhere and gives valuable information.

Equipment needed: A stop watch or timer that can measure one full minute; a friend to help keep count and time you (optional).

Goal: Do as many push-ups as you can in one minute.

push up girl push up

Directions: Men will assume a traditional push-up position and females can use the modified push-up position(on knees). Start the clock when you start the pushup’s. Press yourself up with arms fully extended and lower yourself back until your chest is three inches from the floor (but do not touch your body to the floor). Repeat as many times as you can in one minute. You may rest in the “up” position if you have to.

Measures: Strength and endurance in your chest, shoulders, and triceps.
Scoring: Here are the age-adjusted standards based on guidelines published by the American College of Sports Medicine (ACSM):

Ratings for Men (Full Pushup’s), based on Age

push-Up

 

Ab Crunch Test

Ab Crunch Test, technically referred to as the “partial curl-up” test, measures abdominal strength and endurance, a combination that more truly reflects your fitness level than strength tests alone. This test is a better choice over the standard sit-ups because crunches are safer for the lower back and target the abs better. A timed crunch test can also be done anywhere.

Equipment needed: A stop watch or timer that can measure one full minute; a ruler; a friend to help keep count and time you (optional).

Goal: Do as many crunches as you can in one minute.

Execution: Lie down on your back with your knees bent, feet flat on the floor and your heels about 16 inches away from your behind. Place your arms at your sides, palms down, fingertips next to your hips. This is like the Pilates move you see where you just come up a little and back down. You should move your hands at least six inches towards you feet on each repetition.

 

pilates sit up

Keep your hands on the floor throughout the test. Just like abdominal crunches, engage the abs to lift your head, neck, and shoulder blades off the floor. Repeat this as many times as you can in 60 seconds, counting only the number of repetitions that your fingertips successfully reach the 6-inch marker. You may rest in the starting position (relaxed), but the clock continues to run.

What this measures: Strength and endurance in your abdominal muscles.

Scoring: Here are the age-adjusted standards based on guidelines published by the American College of Sports Medicine (ACSM):

situps

No I didn’t forget the woman but it should be the same.

The 3-Minute Step Test

The 3-Minute Step Test measures your aerobic (cardiovascular) fitness level based on how quickly your heart rate returns to normal after exercise.

Equipment needed: Stopwatch or clock with a second hand; a friend to help you keep count; a 12-inch bench, box, or step.

Goal: Step on and off the bench for 3 minutes straight while keeping a consistent pace and then see how quickly your heart rate will come back down.

Execution: This test is based on a 12-inch step, so use one as close to 12 inches as possible, otherwise your results will be skewed. Stand facing the step. When ready to begin, start the clock or stopwatch and march up and down on the step to steady beat for 3 consecutive minutes. (You can rest if you need to, but remain standing.) When 3 minutes are up, stop immediately, sit down on the step, and count (or have a friend count) your pulse (use your wrist or neck) for one full minute.

What this measures: This test assesses your fitness level based on how quickly your heart rate recovers after exercise. The fitter you are, the quicker your heart rate will return to normal after exercise.

Scoring: Here are the age-adjusted standards based on guidelines published by YMCA.

 

satir step chart

1 MILE WALK TEST

This one is pretty easy.  Just walk one mile at a brisk pace and time your self.  What happens is as you retest yourself you will lower the time very rapidly.  Scientists were actually amazed at how fast the body responded to fast walking and how quickly people lowered their times.

There is no chart for this one,  Where you start is where you start. There is no right or wrong on this one.

 

After the fitness test move on to the Beginner exercise level.

What you say there is no pull up test? Yes, the walking test will do fine. Most people can’t even do one pull up. If you can great. then try to add to that every couple of days.

The push ups will increase your arm strength so that will help.  I still struggle with pull ups.  The police are big on this as they have to tackle, grasp, climb walls  and subdue criminals.  So if you want to tackle the kids or wife for practice go right ahead. (Just kidding you silly goose.) But as a father the thought has crossed my mind.