How To Assess Your Own Fitness
Watch this film for an easy to follow guide on how to check how fit you really are. Learn to asses your own fitness with VideoJug and stay healthy!
Step 1: You will need
- Comfortable clothing
- 30cm high step
- pad and pen
- training chart - available from most sports shop
Step 2: Exercise 1, Step test
Step 3: Start position
This exercise is to measure cardiovascular endurance. Begin by standing facing the step with your feet shoulder width apart.
Step 4: The movement
Step onto the step with one foot and then the other.
Step down with one foot and then with the other to complete one repetition.
Step 5: Breathing
You need to follow a regular breathing pattern breathing in through your nose out through your mouth.
Step 6: Review
You should perform this assessment for 3 minutes. Use your watch to time yourself and then record how many steps you have managed to do.
Step 7: Exercise 2, Press ups
Step 8: Start position
Position yourself on your mat with your hands shoulder-width apart and elbows slightly bent. Women should have their knees bent and the bottoms of their thighs resting on the mat whilst men should position themselves on the balls of their feet with the body outstretched.
Step 9: The movement
Bend at the arms and lower the body towards the floor
Push up with the arms to the start position.
Step 10: Breathing
When you lower your body breathe in through your nose.
And then when you push up to the first position, breathe out through your mouth.
Step 11: Review
You should perform this exercise for the maximum amount of times you can manage, and then note down your results.
Step 12: Exercise 3, Sit ups
Step 13: Start position
Lie on the mat with your knees bent and feet together and flat on the floor. Put your hands on top of your thighs and flex your upper body slightly off the floor.
Step 14: The movement
Squeeze your stomach, push your lower back into the floor and raise your hands to touch the top of your thighs.
Then return to the start position to complete one repetition.
Step 15: Breathing
Whilst you lift up breathe out through your mouth.
Then when you lower down to the first position, breathe in through your nose.
Step 16: Review
You should do this for 1 minute then write down how many repetitions you manage to do in this time and you will be able to compare this result with the next assessment that you do. The last two exercises will assess your muscular strength and endurance.