Formula Fitness

Self Assessment

Before you start on your programme you may wish to do a simple self-assessment. So you get an idea of your current fitness level. You can then re-test yourself every
8 –10 weeks to see how you are progressing.

We have three tests to look at covering the following areas:

CV
Muscular endurance
Flexibility

Here’s how they work. The results that we quote are guidelines for fair/good levels of overall fitness within each category.

Cardio-respiratory fitness:

Fitness test

1.5 mile run either on a track or treadmill.
You're looking for less than 12 minutes 30 seconds or less.
This tests is maximal, you should only attempt this test if you
are in good physical shape. If in any doubt contact your GP.

Muscular endurance:

2-minute push up test

This test will give you an indication of your chest, shoulder and triceps endurance. The idea is to complete as many push-ups in a 2-minute period. You can rest at anytime during the test (you cannot though move your hands) by dropping onto your knees.

You must take the elbow to the right angle for the push up to count, best to use a friend to adjudicate and take the time. You are looking for a minimum of 40+ push-ups in the 2-minute test.

2-minute sit up test

This test will give you an indication of your core endurance. The idea is to complete as many sit-ups in a 2-minute period. You can rest at anytime during the test.

You will need someone to hold you feet and you must have a bent knee. Your arms need to be folded across your chest with your hands resting on your shoulders. The sit up does not count if you do not return your shoulders to the floor after each sit up, if you lift your arms off of your chest or if you lift your hips off the ground. You are looking for a minimum of 30+ sit-ups in the 2-minute test.

Flexibility:

Sit and reach

Do this simple flexibility test after you have completed the fitness test, you will be nice and warm and will get a true indication of your flexibility levels. This test will look at you hamstring and lower back flexibility.

Sitting on your bottom, with your legs out in front of you. There should be a gap between your legs for you to place a tape measure. The tape measure should show 15 cm at your heels and continue outwards.

Keeping your knees on the floor coming forward with a straight back with your hands stretched out on the tape measure between your legs, see how far you can reach. You need to hold the stretch for 2 seconds, this stops you from bouncing the stretch and thus cheating. Record the result. You are looking to achieve 15 - 25 cm or more. Below this level is a poor result

Anthropometric measurements

As part of self assessment it is always good to know whether your shape is changing due to the exercise programme that you are under taking. It may seem obvious that you can see and feel the changes but for the purposes of self assessment please take a few minutes to measure yourself.

With a tape measure you will need to measure your waist and chest.

Waist: This is quite simple the narrowest part of you torso and is above your hips. You may already have an idea because of the size of trousers you wear. Use either inches or CM which every you feel most comfortable with.

Chest: Measure around yourself at nipple level. Again use either inches or CM which every you feel most comfortable with.

Hopefully as time goes by your chest size should increase and the waist measurement decrease.
8 /10 inches differance between your chest and waist is ideal.

Please download and print the Self Assesment Form below to track your results.

Download the Self Assesment Form in PDF format (suitable for printing)

"When I started F1, Formula Fitness trained me. They made very hard workouts fun with their many different training methods."
Alex Yoong (CART)