Follow the Firm Move Fitness Test
No specialist equipment required.
Suitable for all fitness levels.
Assess endurance, strength, core stability, flexilbility, body fat.
Provides and instant, basic assessment of your current fitness level.
However please use your common sense and consult your physician if you are taking medication.
What do you need?
Scales, Calculator, Stopwatch, Piece of chalk, tape measure.
Warm up:
Always warm up doing about 6 mins of movement, skipping, walking, jogging.
Endurance:
What ever you choose replicate it next time.
Cardiovascular fitness: Flat piece of road, run/jog/walk for 12 mins. Mark start and finish. Measure distance in miles in car. Could do a step test - how many steps in 60secs.
| Men Age | Good | Average | Below Average |
| 20-40 | > 1.5m | 1.2m - 1.5m | < 1.2m |
| 40+ | > 1.3m | 1m - 1.3m | < 1m |
| Women Age | Good | Average | Below Average |
| 20-40 | > 1.4m | 1.1m - 1.4m | < 1.1m |
| 40+ | > 1.2m | 0.8m - 1.2m | < 0.8m |
Strength:
Remember to replicate the same actions next time
Upper body strength and stability: As many press ups as possible in 60 secs. Start on toes and hands and then knes and hands - note how many of each before you change to the knees.
| Good | Average | Below Average | |
| Men | > 30 | 20-30 | < 20 |
| Women | > 25 | 15-25 | < 15 |
Lower body strength and stability: See how long you can hold a wall squat or ski sit position - knees bent to 90degrees.
| Good | Average | Below Average | |
| Men | > 75s | 58s - 75s | < 58s |
| Women | > 45s | 36s - 45s | < 35s |
Abdominal strength and stability: As many sit ups as possible in 60 secs. Try to keep posture.
| Good | Average | Below Average | |
| Men | > 30 | 20 - 29 | < 20 |
| Women | > 25 | 17 - 24 | < 17 |
Core strength and stability: Adopt plank positions. Aim to keep posture as long as possible
| Good | Average | Below Average | |
| Men & Women | > 60s | 40s - 60s | < 40s |
Flexibility:
Shoulder Flexibility: Standing reach left arm behind back and try to touch fingers with right hand over head.
| Good | Average | Below Average | |
| Men & Women | Link Fingers | Touch Fingers | Gap Between |
Back and Leg Flexibility: Standing touching toes.
| Good | Average | Below Average | |
| Men & Women | Shin - Ankle | Mid - Shin | Knees |
Body Fat:
Waist:Hip Ratio: Measure largest circumference of hip/buttocks; plus measure narrowest waist. Divide hip by waist measurement.
| Satisfactory | Unsatisfactory | |
| Men | < 0.9 | > 0.9 |
| Women | < 0.8 | > 0.8 |
Body Mass Index (BMI):
Measurements either all metric or imperial - do not mix Weigh yourself, measure height, Look at chart below:
Resting Heart Rate Test:
Measure Heart Rate first thing in the morning, before getting out of bed. Take index & second finger and place next to adams apple in neck. Count number of beats in 30s, double this to get number in 60s.
| Good | Average | Below Average | |
| Men & Women | 60bpm or less | 72bpm | above 72bpm |
THESE TEST ARE NOT FINITE AND ARE GENERAL, BUT THEY CAN BE USED AS A BASIS FOR YOU TO SEE WHERE YOU ARE NOW AND WHETHER YOU ARE GETTING FITTER OR NOT.
THEY ARE TO BE USED AS A GUIDE TO HIGHLIGHT WHERE YOUR WEAKER AREAS ARE.
IF THE RESULTS ARE NOT AS EXPECTED PLEASE CALL US AND WE CAN HELP YOU.
