How Fit Are You?
Jeff Donatello, D.C.
Fitness levels are like fingerprints in that they greatly vary from person to person. Since everyone is so different, how do you test yourself to see where you fit in? Most people have their own idea of perfection even though attaining this perfect body can seemingly be futile if not unhealthy. How many of you have thought to yourselves, “If I could just get back the muscle tone I had during my senior year in high school or “I really felt good before I started having babies, that weight was perfect for me.” Our fitness goals should be realistic. Lets face it, our bodies aren’t the same as they were fifteen years ago, but with the right attitude, they may get to be pretty close. Here are five components which, in my opinion, make up a fit person.
Muscular Strength: Do you need help lifting the dog food into the trunk of the car?
Muscular Endurance: Do you have to bring your arms down to your side every five seconds as you attempt to change an overhead light bulb?
Balance: Do you fall at least two times a year on ice or snow?
Flexibility: Do your hamstrings scream when you bend over to tie your shoelaces or pet your cat?
Cardiovascular Endurance: Can you take a brisk walk or jog without being winded?
I have developed a mini-test to give you a rough idea what level of shape you may be in. Keep in mind this is not the Presidents Council of Physical Fitness test, but it will give you a pretty good idea as to where are physically. Of course, I must include a disclaimer. If you have any inkling you may pass out and die or hurt yourself in any other way, shape or form from physical exertion of any sort, do not perform the following tests as they may be dangerous to you. That said, here goes;
Part One: To test how strong you are (muscular strength) assume the standard push up position. Men use straight legs while women can touch their knees to the ground. Do as many a you can without stopping.
Men
One pushup or less = 0 points
Two to Ten = 5 points
Eleven to Thirty = 10 points
Thirty One to Fifty = 15 points
Over Fifty = 20 points
Women
One or less = 0 points
Two to Ten = 5 points
Eleven to Twenty = 10 points
Twenty One to Thirty = 15 points
Over Thirty = 20 Points
Part Two: To test how your muscles stand up to repetitive stress (muscular endurance) we are going to use a test called the flexed arm hang. Find a chin up bar and pull yourself up so just your chin is above the bar. Hold this position for as long as you can while someone times you.
Women
If you get your chin over the bar = 0 points
Hold on for one to three seconds = 5 points
Hold on for four to ten seconds = 10 points
Eleven to Thirty seconds = 15 points
Over Thirty seconds = 20 points
Men
If you cant get your chin over bar = 0 points
Hold on for Ten seconds = 5 points
Hold on for Twenty seconds = 10 points
Hold on for Thirty seconds = 15 points
Hold on for One Minute = 20 points
Part Three: To test your balance, simply stand on a flat surface. Take one foot and lift it off the ground and place it onto top of the other foot. Take you arms and stretch them out straight to the side. Look straight up at the sky or the ceiling. Close your eyes.
If your other foot touches the ground within five seconds you get 0 points.
If you can stand on one foot for five seconds in this position you get 10 points.
Part Four: This tests basic flexibility. Without warming up, slowly bend at the waist with your arms outstretched. Do not cheat by bending your knees. As soon as you feel the knees bending, the test is over.
Men
Cant touch your knees = 0 points
Can touch your shins = 5 points
Can touch the tops of your feet = 10 points
Touch the floor and you get 15 points.
Women
Can touch your shins = 0 points
Can touch the tops of your feet = 5 points
Touch the floor with your fingertips = 10 points
Put both palms flat on the floor = 15 points
Part Five: This tests your cardiovascular fitness level. Measure out a mile course on a road with your car or go to a local high school track which is a standard quarter-mile in length. Run the mile as fast as you can and time it. Women subtract 45 seconds from your time.
Fifteen minutes and over = 0 points
Twelve to Fifteen Minutes = 5 points
Nine to Twelve Minutes = 10 points
Seven to Nine Minutes = 15 points
Under Seven Minutes = 20 points
After completing the five tests add up your scores
Results based on the Seinfeldian Scoring System
0-10 Points = Newman
10-27 Points = George
28-50 Points = Jerry
51-65 Points = Elaine
66-84 Points = Kramer
85 Points = With a perfect score you can be whoever you want to be!
Please comment how you did on the test. I look forward to your responses. Thanks
