Fitness Test

Test your fitness at home

Name: _______________________________ Date: ________________________________

Basic Information

Age: ____________ Weight: ___________ Height: ___________ Body Fat %: _______ BMI: ____________

Physiological Assessment
Resting heart rate: _________ beats per minute

Blood Pressure: _______/_______

Maximum Heart Rate: 220 - age = ____________

To find your target heart rate in beats per minute, take your maximum heart rate (220 - age) and multiply it by your target heart
rate percentage.
Example: I am a 25 year old female. My maximum heart rate is 195 beats per minute (220 - 25). I want to improve my fitness by
exercising at a moderate intensity. So I calculate 70-80% of my maximum heart rate.
195 x 0.70 = 136.5
195 x 0.80 = 156
So I want to aim to keep my heart rate between 136 and 156 beats per minute.

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 Step Test
The 3-Minute Step Test measures your aerobic (cardiovascular) fitness level based on how quickly your
heart rate returns to normal after exercise.

Step on and off a 12 inch high box for three minutes. Alternate feet each time you step up. Try to maintain
a steady four beat cycle. It's easy to maintain if you say "up, up, down, down". Go at a steady and
consistent pace. You want to aim to complete 24 step-ups per minute.

At the end of 3 minutes, remain standing while you immediately check your heart rate. Take your pulse for
one minute.

The lower your heart rate is after the test, the fitter you are. Compare your heart rate results to the table
below. Remember, these scores are based on doing the tests as described, and may not be accurate if the
test is modified at all.

Age 18-25 26-35 36-45 45-55 56-65 65+

Excellent <85 <88 <90 <94 <95 <90

Good 85-98 88-99 90-102 94-104 95-104 90-102

Above Average 99-108 110-111 103-110 105-115 105-112 103-115

Average 109-117 112-119 111-118 116-120 113-118 116-122

Below Average 118-126 120-126 119-128 121-129 119-128 123-128

Poor 127-140 127-138 129-140 130-135 129-139 129-134

Very Poor >140 >138 >140 >135 >139 >134

Rockport Walk Test

The objective of the Rockport Fitness Walking Test is to monitor the development of your VO2 max.
Walk 1.6km (1 mile), as fast as you can control on a treadmill. Record the time it takes to complete the
walk. Immediately record your heart rate (beats per minute) at the one mile mark. Use the following
formula to determine the V02 score.

132.853 - (0.0769 x Weight) - (0.3877 x Age) - (3.2649 x Time) - (0.1565 x Heart Rate) = _______________
As calculated:
Weight is in pounds (lbs)
Time is expressed in minutes and 100ths of minutes
Heart rate is in beats/minute
Age is in years
It can also be calculated using an online calculator here.

Age 20-29 30-39 40-49 50-59 60+

Superior > 41 > 40 > 37 > 36 > 31
Excellent 37-41 36-40 33-37 32-36 30-31
Good 33-37 32-36 29-33 27-32 25-31
Fair 29-33 27-32 25-29 23-27 20-25
Poor 24-29 23-27 21-25 20-23 18-20
Very Poor < 23 < 23 < 21 < 20 < 18

© Inspire Women’s Fitness | www.inspirewomensfitness.com

 Upper Body Strength Test (Push Up Test)
Do as many push ups as possible until exhaustion. Count the total number of push ups performed.

Push ups performed: _______

Age 17-19 20-29 30-39 40-49 50-59 60-65

Excellent > 35 > 36 > 37 > 31 > 25 > 23

Good 27-35 30-36 30-37 25-31 21-25 19-23

Above Average 21-27 23-29 22-30 18-24 15-20 13-18

Average 11-20 12-22 10-21 8-17 7-14 5-12

Below Average 6-10 7-11 5-9 4-7 3-6 2-4

Poor 2-5 2-6 1-4 1-3 1-2 1

Very Poor 0-1 0-1 0 0 0 0

Lower Body Strength Test (Squat Test)

Do as many squats as possible until exhaustion (on bench or chair). Count the total number of squats
performed.

Squats performed: _______

Age 20-29 30-39 40-49 50-59 60+

Excellent > 29 > 26 > 23 > 20 > 17

Good 27-29 24-26 21-23 18–20 15-17

Above Average 24-26 21-23 18-20 15-17 12-14

Average 21-23 18-20 15-17 12-14 9-11

Below Average 18-20 15-17 12-14 9-11 6-8

Poor 15-17 12-14 9-11 6-8 3-5

Very Poor < 15 < 12 <9 <6 <3

© Inspire Women’s Fitness | www.inspirewomensfitness.com