Sit Up Test
The sit up test measures core strength, or the strength of your abdominal muscles. You'll need a stopwatch for this test and a friend or family member to time you. Lie on your back on the floor or on an exercise mat. Bend your knees and place your feet flat on the floor. Place your hands lightly on the tops of your thighs. Have your partner time you with a stopwatch for 60 seconds. Contract your abdominal muscles and when your assistant says "go", do as many sit ups as you can, curling up enough so that your hands slide up to the top of your knees. Return to your starting position after each repetition. At the end of 60 seconds record your total and use the chart in the references section to see how you did for your age group and gender.
Sit-and-Reach Test
The sit-and-reach-test measures your flexibility, specifically your hamstring flexibility. You will need a ruler and a step for this test. Warm up for this test by going for a quick jog around the block. Take off your shoes and sit down on the floor facing the bottom step of a stairway with your legs extended out in front of you, feet flexed and legs slightly apart. Keep your legs straight throughout the exercise. Place your ruler on the top of the step, extending out over your feet. Make sure it does not move during the exercise. Reach your arms out in front of you and place one hand on top of the other. Inhale and sit up tall. Exhale all the air out of your lungs as your reach your arms forward as far as you can. When you have reached your farthest, touch your fingertips to the ruler and make note of the distance between your toes and your fingers. Use the chart in the references section to see how well you did for your age group and gender.
Squat Test
The squat test is a measure of your muscular endurance. Find a chair, such as a dining room chair, that sets your knees at right angles when you sit down into to it. Stand a little bit in front of the chair with your back to it. Put your hands on your hips and squat down as if your are sitting on the chair. Touch your bottom to the chair lightly and then stand back up. Do this as many times as you can, maintaining proper form. Record how many you did and use the chart in the references section to see how you measure up.
Step Test
The step test is a measurement of your cardiovascular endurance. You'll need a stopwatch and a step about 12 inches high for this activity. Make sure you know how to find your pulse on your neck with your index finger before you start the test. You will need to count your heartbeats at the end of the test to find your score. Set your stopwatch for 3 minutes. Stand in front of the step, and begin to step up and down. Step on with the right foot, then step the left foot up. Step the right foot off and step the left foot off. Continue this rhythm for 3 minutes. At the end of 3 minutes, find your pulse and count the number of beats in 60 seconds. This is your score. Check the chart in the references section to see how you did.
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