Share |


Like any measurement, your fitness profile won't make a difference in how fit you are, but it will help you both set reasonable goals, and track your progress in a fairly objective manner. Take these simple tests every so often and watch your results.

 Getting Started  
Before an evaluation can begin, please enter some basic information about yourself in the spaces provided at the right. This information is required to calculate your various profile indices.
Clear Data
Enter Basic Information
Height (ft) (in)
Gender Male Female

Modified Sit and Reach: For this test you will need a box about 12 in (30.5) high, and a yard/meter stick. Sit on the floor with your back straight, and against a wall. Extend your legs straight out and place them against the box. Put the yardstick on top of the box. With your back still against the wall, extend your arms straight out toward the yardstick. Position the end of the yardstick at your fingertips. This is your starting position. Then, bend forward from the waist as far as you can. As you bend over slide your hand down the yardstick so that it measures the distance from the starting position. Enter that value in the right column. Enter your toe touch distance here. Use the same units - in or cm - that you used for your height.

Your Flexibility index is:
on a 0 to 100 scale
Your Flexibility age is:

The test below is a simple, sub-maximal test. It is not intended to be used as an alternative to any regular physician contact. Test Protocol:
The test uses a 16.25 in (41.3 cm) bench.
Before you start, relax for 5 minutes. Prepare to step up at a rate of 22 steps/minute for women, 24 steps/minute for men.

Step at this rate for three minutes. Stop the test if you feel faint or lightheaded.

At the end of the three minute step period, remain standing, wait 5 seconds, then take a 15 second pulse. Enter the pulse on the right.

Enter Beats in 15 Seconds

Your Cardiorespiratory index is
on a 0 to 100 scale
Your Cardiorespiratory age is

 Body Composition
There are many ways to measure body composition - the approximation of the percentage of fat versus lean muscle mass, bone, blood, etc. We use a circumference based method.

Measurements: Measure the circumference at your waist, neck, and hips (for women) or at the level of the navel (for men). Use the same measurement units that you used for your height. Enter these measurements on the right.

Enter Measurements For
 Navel (M) /Hips (F)
Your body is approximately
percent fat

This test will use a basic push-up to evaluate your upper body strength and endurance.

Procedure: Men perform standard push-ups, women perform modified push- ups (knees bent at 90 degrees, ankles crossed). Perform as many full push-ups as possible without stopping. Enter that number on the right

Enter Number of Push-Ups:

Your strength index is:
on a 0 to 100 scale
Your strength age is
Calculate Your overall fitness index is: on a 0 to 100 scale
Your overall fitness age is