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.

[/ QUOTE ]

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