Fitness Testing

Resting Heart Rate - To measure your resting heart rate, place two fingers either on your neck, just below your jawline (carotid artery), or on your wrist (radial artery), and then count the number of beats you feel in 10 seconds. Multiply that number by 6 and that gives you your beats per minute. Perform this test before doing any exercise.

Number of push-ups performed in a row without stopping or pausing. They can be kneeling push-ups or regular push-ups.

Perform a plank and record the time you are able to hold that position (in seconds). Be sure that your back is flat and your hips are not too high or too low.

Perform a wall sit and record the time (in seconds) that you are able to hold that position. Your back must be flat against a wall, with your legs bent at a 90 degree angle. Hands should not rest on your legs.

Perform as many body weight squats as possible within 1 minute. When performing the squat, be sure that your weight is in your heels and that your knees bend to 90 degrees, but not beyond.

3 Minute Burpee Test - perform as many burpees as possible within 3 minutes and record your results. Refer to the image to determine the proper technique for a burpee.

Sit-up Test - perform as many sit-ups as possible within a minute. You may take a break and then continue, however, the time continues to run as you rest.