Fri | Jan 20, 2017


Published:Tuesday | January 13, 2015 | 12:00 AM

Physical Fitness standards are different for different people. For example, someone who plays sports usually has to meet higher standards. If you don't play sports, you should try to meet healthy standards. Either way, fitness is acquired through physical activity.

Physical fitness can be tested and assessed through various ways.

Maximum Strength

1. The one repetition max test - using free weights or multi-gym equipment. Add weight gradually to work to maximum you can lift. Allow recovery between each lift.

2. Hand grip dynamometer test - used to measure hand grip strength. The handle of the equipment is squeezed as hard as possible. The equipment will give readings of the strength of the grip.

Muscular Power

1. Standing broad jump - Stand with feet comfortably apart behind a start line, bend knees, jump as far as possible. Measure the distance.

2. Sergeant jump - Stand next to a wall, reach up with arm nearest to the wall and mark the highest point you can reach with both feet planted on the ground. Chalk your fingertips and leap upwards marking the wall at the highest point. Measure the distance between marks.

Muscular Endurance

1. Sit-ups test - measures muscular endurance of abdominal muscles. Lie on the floor with knees bent, hands across the chest, and feet flat on the floor. Raise your trunk until your elbows are touching the knees. Then lower yourself to the floor again. Complete as many as possible within 30 seconds.

Men Women

High Score >26 >23

Low Score 90 >86

Low score >55 >50

3.Cooper's 12mins Run - Run for 12 minutes around a marked area. The total distance ran is recorded.

Men Women

High score >2800m >2300m

Low score