Test 1 – 1.5 MILE RUN
This test requires the participant to continuously run a distance of 1.5 miles (2.4 km) for time. The lower the time taken to cover the distance, the better is the score. Maximum points are 10. Scoring is based on both age and gender. For the 20-29 age group, max points for men are for times less than 10:15, and for women less than 11:00, and the times become slower as age groups increase.
Test 2 – PUSH UPS
Full range of motion pushups: from the toes, body straight without sagging or arching (pelvis in line with the shoulders and legs), full elbow extension at the top, elbows flexed to less than 90 degrees at the bottom. Participant is allowed to rest in the up position before continuing until exhaustion, technique failure, or maximum pushups are completed. Scoring based on age and gender. Maximum 48 pushups for males 20-29; 29 pushups for females. Numbers lower as age group increases.
Test 3 – SIT UPS
Full range of motion sit ups: starting in the full upright sitting position, knees and ankles flexed to 90 degrees; hands remain at the side; lower and curl down to shoulder blades touch floor, and return to full upright position without the heels coming off the floor OR without using hands/arms for momentum. Maximum number for all participants is 30 repetitions.
Test 4 – SIT AND REACH
Sitting on the floor with legs fully extended, toes pointing towards the ceiling and soles of the feet flush with the platform of the measuring device. Middle fingers from each hand are placed on the measuring bar/pad, participant smoothly and slowly presses the pad forward towards and pass the feet to the furthest distance possible WITHOUT the knees coming off the floor, without momentum, and with both fingers remaining in contact with the pad.
Test 5 – GRIP STRENGTH
Hand dynamometer is used to measure the grip strength of both hands. Maximum force is applied to the device by squeezing the grip as hard as possible for about 5 seconds. No part of the test hand/arm OR the device may touch the body of the participant at any time. Each hand is alternately tested twice.
Test 6 – BARBELL BENCH PRESS
Lying supine on a bench, the Olympic barbell (45 pounds) is loaded with enough weight so that the participant can produce 6-20 repetitions with a maximal effort. Address the weight by starting in the fully extended arm position, lower the weight under control until the bar lightly touches the chest (no bouncing the bar off the chest), and push the weight back up to fully extended arm position. The test score chart does tend to favour the heaviest weight lifted for 20 repetitions.
Pass is 40 out of 60 points.
