Lets come up with a test of basic fitness.
 

Remember back in grade school when you had to take the "presidents test of physical fitness"? Well I was thinking we should come up with one like that for adults. Then when someone starts a thread about wanting to get in shape, they will have a goal to shoot for in terms of basic fitness. Or someone who doesnt work out much can try and go "hey I can come close, I bet I can get there, lets do it!"

What I would like this thread to be:
Like I said, a basic test of fitness. I was thinking the criteria should be what could be accomplished if a completely average adult male who wasnt overweight, but hadnt spent any time working out, could accomplish in 12 weeks if he worked out 3 times a week for 30-45 minutes. Id like all the "tests" we come up with to be readily available to anyone to do. i.e. you dont need a gym membership or free weights to do these tests.

What I DONT want this thread to be:
pointless dickwaving and retarded arguments. "I run a 3:42 mile and if you cant do a mile in under 5 minutes after 3 months you are a complete pussy!" or "omg, I bench 405 everyone should be able to at least bench 1.5x their body weight!". Remember its what someone who is in zero shape (but not overweight) could do after 3 months of moderate exersise and test without a gym membership. Im all for another thread tho where we come up with an "exceptional test of fitness" where you criteria is sub 5 miles and 2x benches and stuff, I just dont want that here.

Sound good?

Ok, so what are some tests and decent numbers for them? Im sure there will be lots of debate over the numbers cuz I think its hard for people who are in shape to remember what was possible when they first started, and for people out of shape to think they could ever do.

For starters I was thinking

mile run: <7:30
pushups: 30
pullups (palms out): 5
jump rope (you can make one for $1 so I think its ok): for at least 2 minutes

what are some other tests and what numbers should the ones above be?

Re: Lets come up with a test of basic fitness.
 

Is the jump-rope 2 minutes without messing up? Or just 2 minutes continuously?

I'll add one: Being able to go up 10 flights of stairs in under 4 minutes (If there are any professional stair climbers out there feel free to adjust the time.)

Re: Lets come up with a test of basic fitness.
 

Alobar:

Here's a link to the Army's fitness requirements. It requires 39 pushups, 45 situps and a 17 minute 2 mile run to pass.

Swede

Re: Lets come up with a test of basic fitness.
 

[ QUOTE ]
Is the jump-rope 2 minutes without messing up? Or just 2 minutes continuously?

I'll add one: Being able to go up 10 flights of stairs in under 4 minutes (If there are any professional stair climbers out there feel free to adjust the time.)

[/ QUOTE ]

I walk 4 flights of stairs multiple times a day to get to my room, and I normally am not in a hurry. I don't think it takes me more than a minute or so.

Re: Lets come up with a test of basic fitness.
 

Mile time seems very easy compared to the other components.

Re: Lets come up with a test of basic fitness.
 

Cool idea.

I just started working out for the first time in my life about 2 months ago, Im about 6 ft 170 and there is no way that I could do the described 5 pullups but everything else seems about right for me.

I dont do any ab workouts currently but I think sit-ups should be added: 30 consecutive situps with no breaks in a minute.

Re: Lets come up with a test of basic fitness.
 

There should be a speed component, like 100m in under a certain time.

Re: Lets come up with a test of basic fitness.
 

[ QUOTE ]
Mile time seems very easy compared to the other components.

[/ QUOTE ]
30 pushups shouldn't be too hard unless you're really, really out of shape (this coming from a guy who is out of shape). If it's 30 in under a certain time, that'd be tougher.

Re: Lets come up with a test of basic fitness.
 

[ QUOTE ]
Is the jump-rope 2 minutes without messing up? Or just 2 minutes continuously?

I'll add one: Being able to go up 10 flights of stairs in under 4 minutes (If there are any professional stair climbers out there feel free to adjust the time.)

[/ QUOTE ]

I was just thinking 2 minutes straight, but I kinda like the no messing up rule as it adds some co-ordination demands.

Stair climb is a good one! I think we should change it to some form of bleacher lap tho as not everyone has access to a building with enough flights of stairs, but even small towns have bleachers. I have no idea whats a good number tho. 200 steps in 5 minutes?

Re: Lets come up with a test of basic fitness.
 

[ QUOTE ]
Mile time seems very easy compared to the other components.

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That would be the hardest for me... I guess that makes me a fatass...

Re: Lets come up with a test of basic fitness.
 

Pull ups are very hard in this test. Jump rope component is ridiculous. Its far too skill based. Its marginal utility decreases greatly for getting in shape once you "master" the skill.

Re: Lets come up with a test of basic fitness.
 

i think most 'fit' people, even those that don't work out, could do 30 pushups. 5 full-extension pullups would basically require being really skinny or lifting.

Re: Lets come up with a test of basic fitness.
 

I had to take a test like this a couple years ago in college when I was planning on entering the fitness program here. The components of the test were:

Running (the test was done to get your VO2 max which most people obviously can't do, so replace this with a mile run or something similar)
Pushups (just however many you could do without stopping)
Crunches (number you could do in 1 minute)
Flexibility Test (the standard sit and reach test, this is an important and often forgotten factor of basic fitness)
Body Composition (again this is obviously one that can't be done)

Re: Lets come up with a test of basic fitness.
 

If you let people use a inwad-palm grip, I think 5 pullups should be easier than 30 pushups for most people

Re: Lets come up with a test of basic fitness.
 

TME,

what do you think the average out of shape person runs the mile in? I was thinking it was prolly likr 8:30-9(to slow?) and figured knocking a 1-1:30 would be pretty good after 3 months of only running a couple times a week.

goodsam,

thats a good one, whats a good time to shoot for? <13? or is that too fast? I cant even remember what a 100m felt like or any time ive ever done, heh.

Re: Lets come up with a test of basic fitness.
 

Ugh, body comp is possibly the worst measure of "fitness"
in this sense.

Re: Lets come up with a test of basic fitness.
 

[ QUOTE ]
pullups (palms out): 5
jump rope (you can make one for $1 so I think its ok): for at least 2 minutes

[/ QUOTE ]

I don't understand why you're concerned about people having a jump rope or not, but just assume that everyone has a pull-up bar somewhere.

Re: Lets come up with a test of basic fitness.
 

[ QUOTE ]
If you let people use a inwad-palm grip, I think 5 pullups should be easier than 30 pushups for most people

[/ QUOTE ]

with full extensions i'm gonna say "no way" regardless of grip.

Re: Lets come up with a test of basic fitness.
 

[ QUOTE ]


goodsam,

thats a good one, whats a good time to shoot for? <13? or is that too fast? I cant even remember what a 100m felt like or any time ive ever done, heh.

[/ QUOTE ]

Not sure, hopefully some track people can chime in about whats reasonable.

Also, heart rate is another very good indicator of fitness, but I'm nt sure when you'd want to measure it and what the bench mark should be.

Re: Lets come up with a test of basic fitness.
 

[ QUOTE ]
what do you think the average out of shape person runs the mile in?

[/ QUOTE ]

i think the average out of shape person would have to walk some portion of the time if they're actually required to run. and even if they got to jog people aren't that good at estimating a sustainable speed.

Re: Lets come up with a test of basic fitness.
 

I like the idea of it, but I think your run distance should be longer. It would mess more with traditional cardio workouts and not broach in to anaerobic.

Re: Lets come up with a test of basic fitness.
 

ok, so pullups is too hard. is 3 a better number?

flexibility is a great one. How far did you have to go on the sit and reach? Is touching toes doable for most?

sit ups/cruncehs is obviously standard (cant believe I forgot that one)

Re: Lets come up with a test of basic fitness.
 

[ QUOTE ]
There should be a speed component, like 100m in under a certain time.

[/ QUOTE ]Except that speed and fitness have nothing to do with one another.

The Marine Corps Physical Fitness Test is a good one. Dead-hang pullups (hands either way, can switch midway so long as you don't dismount the bar), crunches (2 minutes), and a 3-mile run. A 300 (perfect score) requires 20 pullups, 100 crunches, and an 18 minute run. Obviously anyone who scores a 300 is in excellent shape, not just ok, average-adult-guy shape. Generally a 225 ("1st class") is considered "passing," though that's very much below average in the Marine Corps. Scoring works like this:

*5 points per pullup
*1 point per crunch
*-1 point for every ten seconds over 18:00 on run

So, for example, if I do 13 pullups, 85 crunches, and run a 22:00, that's (65) + (85) + (76) = 226.

Re: Lets come up with a test of basic fitness.
 

[ QUOTE ]
[ QUOTE ]
pullups (palms out): 5
jump rope (you can make one for $1 so I think its ok): for at least 2 minutes

[/ QUOTE ]

I don't understand why you're concerned about people having a jump rope or not, but just assume that everyone has a pull-up bar somewhere.

[/ QUOTE ]

I dont think everyone has a pullup bar, but I think most people live near enough a park that it wouldnt be hard to do after their run a few times a month

Re: Lets come up with a test of basic fitness.
 

I'm pretty sure I couldn't run a mile in under 7:30, but 5 pull ups (either grip) would be no problem. I guess smoking has a lot to do with that.

Re: Lets come up with a test of basic fitness.
 

I bet lots of ppl would struggle to do 30 "legit" pushups.

Re: Lets come up with a test of basic fitness.
 

[ QUOTE ]
5 full-extension pullups would basically require being really skinny or lifting.

[/ QUOTE ]This is false.

Are you looking for something that you're trying to train to, or something that any regular "in-shape" guy could do today?

If you're not fat and have the upper-body strength required to simply not be disadvantaged in every day life, you can absolutely build up to doing ten pullups, probably in less than a month.

Re: Lets come up with a test of basic fitness.
 

[ QUOTE ]
TME,

what do you think the average out of shape person runs the mile in? I was thinking it was prolly likr 8:30-9(to slow?) and figured knocking a 1-1:30 would be pretty good after 3 months of only running a couple times a week.

[/ QUOTE ]

The average out of shape person would have a hard time breaking a 10:00 minute mile. Your target is a little high. I'd think going with the Army standards would be better. Something like 18:00 minutes for 2 miles. Not too easy for someone who is out of shape.

Maybe you should think of a scale:

Minimum - 18:00
Good - 16:00
Very Good 14:00

Or something like that.

Re: Lets come up with a test of basic fitness.
 

I can't get a link directly to the chart, but if you go to the crossfit san diego web page on the left side underneath the About CFSD section, you'll see a link to "What level do you fall under". This is a 12 page document describing each level of fitness and an extensive list of benchmarks for each "Well Rounded Beginner", "Intermediate Athlete", "Advanced", and "Elite". I think this is pretty much exactly what you're trying to do.

Re: Lets come up with a test of basic fitness.
 

[ QUOTE ]
If you let people use a inwad-palm grip, I think 5 pullups should be easier than 30 pushups for most people

[/ QUOTE ]

I don't think so.

Re: Lets come up with a test of basic fitness.
 

[ QUOTE ]
[ QUOTE ]
If you let people use a inwad-palm grip, I think 5 pullups should be easier than 30 pushups for most people

[/ QUOTE ]

I don't think so.

[/ QUOTE ]

Pullups would be easier for me.

Re: Lets come up with a test of basic fitness.
 

Guys, there's nothing wrong with setting the bar a little high. I think the numbers that Alobar has come up with so far are very reasonable. I don't think we should be setting numbers that any schlub can beat by just staying away from the big macs.

Re: Lets come up with a test of basic fitness.
 

FWIW, i've always been able to do lots of push-ups but pretty much no pull-ups. i'm not sure what the reason is--but i really struggle just to do a few.

Re: Lets come up with a test of basic fitness.
 

How about something to test leg strength/endurance like squats or pistols (one-legged squats), maybe?

Re: Lets come up with a test of basic fitness.
 

We def. need a vertical leap test in there. I just hit 19".

Re: Lets come up with a test of basic fitness.
 

5 pullups is much harder than 30 pushups IMO. Hands facing any direction.

Also, FWIW, a 22 min 3mile run would be really hard for the avrg person. I run a hlf hr a day and I dunno if I could make that without pushing rly hard. (I run slow, 7 mph)

Re: Lets come up with a test of basic fitness.
 

[ QUOTE ]
We def. need a vertical leap test in there. I just hit 19".

[/ QUOTE ]

This is more a test of squat v. leg length.

Re: Lets come up with a test of basic fitness.
 

People who can do 30 pushups but not do 5 pullups,

are you sure that you are doing your pushups correctly?

Re: Lets come up with a test of basic fitness.
 

[ QUOTE ]
People who can do 30 pushups but not do 5 pullups,

are you sure that you are doing your pushups correctly?

[/ QUOTE ]

before I started lifting, I could do 30 pushups but couldn't do 2 pullups.

They're completely different.

Re: Lets come up with a test of basic fitness.
 

[ QUOTE ]
[ QUOTE ]
If you let people use a inwad-palm grip, I think 5 pullups should be easier than 30 pushups for most people

[/ QUOTE ]

I don't think so.

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I think the problem here is the vast majority of casual weightlifters tremendously overemphasize bench pressing and neglect their back strength. 5 pullups should not be that hard for someone who can do 30 pushups. Having a disproportionately strong chest as compared to back is a recipe for shoulder injuries.