Lets come up with a test of basic fitness.

[El Diablo]

Alobar,

Good thread. Here are the FBI fitness test numbers:

http://www.fbijobs.gov/1113.asp#1

1. Maximum number of sit-ups in one minute
2. Timed 300-meter sprint
3. Maximum number of push-ups (untimed)
4. Timed one and one-half mile (1.5 mile) run
5. Standard pull-ups.

The pullups used to be standard, but at some point in the last few years they removed them in the basic test, but still do them as part of a full fitness test.

Here are the minimum numbers a male has to do in each individual event. This won't get you a pass, but it's the minimum threshold that you must pass in each event regardless of total score. So, this seems like a good "minimum fitness" level measure. (women's scores included in links below):

1. 38
2. 52.4s
3. 30
4. 12:24
5. 2

3 points in each event gets you a pass. So this is perhaps a good "basic fitness" measure:

1. 43
2. 49.4s
3. 40
4. 11:34
5. 6

Here's what you need to do to get a perfect score. This is a good "peak fitness" measure:

1. 58
2. 40.9s
3. 71
4. 8:59
5. 20

Exercise scoring
http://www.fbijobs.gov/11131.asp
http://www.fbijobs.gov/11133.asp

Exercise protocol
http://www.fbijobs.gov/11132.asp
http://www.fbijobs.gov/11133.asp

[Assani Fisher]

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1) Bench 1.5 times bodyweight
2) Run 1.5 miles in 10 minutes
3) Touch the rim on a basketball goal
4) Leg press 2.25 times bodyweight
5) Swim 700 yards in 12 minutes
6) Do 40 pushups
7) Run 300 yards in one minute
8) Touch toes
9) Through a basketball 75 feet (from knees)

[/ QUOTE ]

this is pretty hilarious. 1.5 miles = ~2400 meters, which is like 2500 yards i think. that means you have to run a mile and a half at almost as fast a pace as 300 yards. completely ridiculous.

[/ QUOTE ]

This is a test for a FIT MAN!!! This is not the same thing that OP was talking about. I would think that if you could do this, you're probably at least a semi pro or college athlete.

[Assani Fisher]

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What do you use your chest for in daily life? I can't think of many things where at the end of the day my chest was sore from being used. I can think of plenty of things where at the end of day my back was sore from being used.

Maybe if you are really weak like I am you use your back more to carry things around. When I carry things I use my back, not my arms, because my arms are really weak so it is basically not possible for me to carry heavy things with them. If something is heavy I let my arm hang down and my neck and back take all the weight. If you are slightly stronger I can see you using your arms and chest more and therefore having stronger arms and chest without working out.

Also when doing pullups, the hands out kind, you use that forearm muscle a lot, I dunno what it is called.. That muscle doesn't get tons and tons of use in daily life, at least in my life, so a person who is very light like I am can do more pullups since that muscle doesn't have to be as developed to lift them up. I think that muscle gets used if I am holding heavy shopping bags and stuff, though.

[/ QUOTE ]Anytime you push something you're using your chest, and anytime you pull something you're using your back.

[Assani Fisher]

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I think swimming, by and large, isn't a fair test. I've never really been taught how to swim, but that has nothing to do with my fitness level.

[/ QUOTE ]

very true ... but swimming is still a bit better than running at determining overall physical fitness ... if only everyone knew how to swim correctly (i suck at it still)

[/ QUOTE ]I consider myself to be at least in the top 10% of the world when it comes to fitness, and I can't swim more than a few laps without getting overly tired. I actually thought about making a thread asking for advice and maybe I still will.

[Assani Fisher]

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I feel like I am in pretty decent shape. 5'10" 155-160 pounds and I don't think I could run a mile in 7'30". Maybe 8'15". I run about 6-10 miles a week on average at a pace about 9 minute miles. I would put the O/U for an out of shape person mile at around 10'30". My stats:

Bench Press 200 pounds 4-5 times.
15-20 pullups(palm out)
About 150 pushups at a time.

[/ QUOTE ]I'm not trying to be a d-bag here, because as I've noted I'm horribly out of shape, but: why do you run so slow?

Your other exercises indicate that you are, in fact, in good shape. So why not run faster? Do you have physical problems when you run, or do you hate it? There's no reason that someone in your shape shouldn't be able to consistently run 7:30 miles when you're doing them 2 or 3 at a time.

[/ QUOTE ]

I am just bewildered at how these little dudes put up so much weight on the bench...I am 160 and do sets of 10, with ~145 lbs...I dont think I could put up 200 even twice. Also, FWIW, 9 min miles arent that slow....they arent fast, thats for damn sure, but its like 6.5 mph, and over a while, it will cut fat off pretty quick.

Like I said before, I run alot and play squash at a D1 level, and I only run 8:30 miles, (7mph) for a hlf hr daily

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7:30 would be a terrible time for a kid in 9th grade gym class , while 150 push-ups is amazing for anyone anywhere. I was kinda shocked at the disparity, too.

[/ QUOTE ]I refuse to believe that this is true.

[Assani Fisher]

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for adults I'd say 8 minute mile
benchpress body weight
8-10 pullups
30 situps no stopping
8-10 minutes on rowing machine at a moderate speed no stopping.

Doing that would be a 'passing level' of fitness.

[/ QUOTE ]I know we've been through this argument already, but your standards for pull ups are way too high in proportion to the other tests for many people(note: I did not say 'all people').

[IVPanda]

I think there should be some sort of flexibility aspect added to this test too. Many people do not consider flexibility important, but it keeps your joints healthy and allows you to challenge yourself more during weight training and cardio.

[Alobar]

[ QUOTE ]
Alobar,

Good thread. Here are the FBI fitness test numbers:

http://www.fbijobs.gov/1113.asp#1

1. Maximum number of sit-ups in one minute
2. Timed 300-meter sprint
3. Maximum number of push-ups (untimed)
4. Timed one and one-half mile (1.5 mile) run
5. Standard pull-ups.

The pullups used to be standard, but at some point in the last few years they removed them in the basic test, but still do them as part of a full fitness test.

Here are the minimum numbers a male has to do in each individual event. This won't get you a pass, but it's the minimum threshold that you must pass in each event regardless of total score. So, this seems like a good "minimum fitness" level measure. (women's scores included in links below):

1. 38
2. 52.4s
3. 30
4. 12:24
5. 2

3 points in each event gets you a pass. So this is perhaps a good "basic fitness" measure:

1. 43
2. 49.4s
3. 40
4. 11:34
5. 6

Here's what you need to do to get a perfect score. This is a good "peak fitness" measure:

1. 58
2. 40.9s
3. 71
4. 8:59
5. 20

Exercise scoring
http://www.fbijobs.gov/11131.asp
http://www.fbijobs.gov/11133.asp

Exercise protocol
http://www.fbijobs.gov/11132.asp
http://www.fbijobs.gov/11133.asp

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damn, go FBI! The minimum scores look really good for the purposes of this thread. Throw in the ability to touch your toes and that looks pretty solid. I think 2 is a little low for pullups, but I still think my initial 5 is too hard, and given the other numbers look pretty good, im sure 2 is prolly more in line with that range of fitness.

[traz]

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Of course its hard for anyone who hasn't worked out in a while...its a list of things that a FIT MAN could do.

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Yea, but a person can be "fit" without having worked out for 1 year.

[Duke]

Why aren't we just using presidential physical fitness numbers?