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fitness testing, strength tests

The following fitness tests can be done within a few minutes, most of them without special equipment or skills. Just try them to find out whether you´re in shape or in need for some training.
max. push ups test
1 min. crunches test
max. squats test
1-rep-max bench press test

max. push ups test

Here´s one of the most popular fitness tests. Lie prone on floor and do as many push ups as possible without pausing.

Males: Put toes on floor, keep body straight in a line and place hands slightly wider than shoulders. With every rep move torso down until chest stops just above floor. Return until arms are fully extended. Repeat.
Females: Put knees on floor with feet slightly up, keep body straight and place hands slightly wider than shoulders. Move torso down until elbows are flexed right-angled. Return until arms are fully extended. Repeat.
Men:
age
very poor
poor
fair
avergage
good
very good
excellent
15-19
<4
4-10
11-19
20-35
36-46
47-57
>57
20-29
<4
4-9
10-17
18-30
31-40
41-50
>50
30-39
<3
3-7
8-13
14-25
26-34
35-43
>43
40-49
<2
2-5
6-10
11-21
22-30
31-36
>36
50-59
0
1-4
5-8
9-18
19-25
26-32
>32
60-69
0
1-2
3-5
6-16
17-23
24-29
>29
Women:
age
very poor
poor
fair
avergage
good
very good
excellent
15-19
0-1
2-5
6-11
12-20
21-28
29-36
>36
20-29
0-1
2-6
7-12
13-23
24-30
31-37
>37
30-39
0
1-4
5-10
11-22
23-28
29-35
>35
40-49
0
1-3
4-8
9-18
19-24
25-32
>32
50-59
0
1-2
3-6
7-14
15-20
21-25
>25
60-69
0
1
2-4
5-12
13-17
18-23
>23
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1 min. crunches test

Lie supine on floor and do as many crunches as possible in one minute.

Preparation: Lie on carpet or soft mat, supine positioned, keep knees flexed right angled, put heels on floor and pull toes slightly towards knees. Place hands on thighs.
Execution: Flex spine by squeezing abs while pushing lower back on floor until fingertips touch the top of your knees. Keep neck in neutral position and lower back on floor.
Men:
age
very poor
poor
fair
avergage
good
very good
excellent
15-19
<25
25-30
31-34
35-38
39-43
44-49
>49
20-29
<22
22-28
29-30
31-34
35-39
40-45
>45
30-39
<18
18-22
23-26
27-29
30-34
35-41
>41
40-49
<13
13-17
18-21
22-24
25-28
29-35
>35
50-59
<9
9-12
13-16
17-20
21-24
35-31
>31
60-69
<7
7-10
11-14
14-18
19-21
22-28
>28
Women:
age
very poor
poor
fair
avergage
good
very good
excellent
15-19
0-1
2-5
6-11
12-20
21-28
29-36
>36
20-29
0-1
2-6
7-12
13-23
24-30
31-37
>37
30-39
0
1-4
5-10
11-22
23-28
29-35
>35
40-49
0
1-3
4-8
9-18
19-24
25-32
>32
50-59
0
1-2
3-6
7-14
15-20
21-25
>25
60-69
0
1
2-4
5-12
13-17
18-23
>23
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max. squats test

There are only few fitness tests for legs, that can be done without special equipment. This one is simple, all you need is a chair.

Preparation: With feet shoulderwide apart stand in front of a chair or bench or anything with similar height to sit on, facing away from it. Put hands on hips or hold them in front of you with stretched arms.
Execution: Squat down until butt slightly touches chair. Your knees should be flexed about right-angled. Stand up again and repeat as often as possible.
Technique: Remember to keep knees above feet throughout motion.
Men:
age
very poor
poor
fair
avergage
good
very good
excellent
17-25
<27
27-31
31-35
36-39
40-44
50-51
>51
26-35
<24
24-29
30-33
33-37
38-41
42-47
>47
36-45
<19
20-23
24-27
28-31
32-36
37-42
>42
46-55
<12
13-17
18-22
23-27
28-31
32-36
>36
56-65
<9
10-13
14-18
19-22
23-26
27-32
>32
65+
<7
8-11
12-16
17-20
21-24
25-29
>29
Women:
age
very poor
poor
fair
avergage
good
very good
excellent
17-25
<18
18-25
26-30
31-34
35-38
39-46
>46
26-35
<14
14-20
21-25
26-29
30-33
34-39
>39
36-45
<11
10-15
16-19
20-23
24-28
29-35
>35
45-55
<7
7-11
12-15
16-18
19-23
24-29
>29
56-65
<4
4-7
8-11
11-14
15-19
20-25
>25
65+
<3
3-5
6-8
9-12
13-17
18-24
>24
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bench press 1-rep-max. test

One of the most popular fitness tests for chest is the bench press one-rep-max. test, measuring the maximum power of chest muscles.
Preparation: Have a short warm up of about 10-12 reps with light-moderate weight, followed by a rest of about one minute. Then have another set, increase weight and perform about 3-6 reps. After resting another 3-4 minutes the max. test can begin.
Execution: Perform the one rep-max-test. Use high resistance. After accomplishing test, increase weight 5-10% and have another try after four minutes of rest. If you fail, rest for 2-3 minutes and try 5% less weight.
Technique: The one-rep-max test has to be done with a buddy to support you. Lay on bench, face underneath barbell. Dismount barbell from rack, lower it until with controlled speed it slightly touches mid chest and push weight up until arms are fully extended.
score = weight lifted / bodyweight
score
<0,90
0,91-0,99
1,00-1,14
1,15-1,29
1,30-1,60
>1,60
rating
very poor
poor
fair
average
good
excellent
Details: Keep barbell in horizontal position throughout motion and don´t bounce it on chest. Lower back may be arched slightly, not excessively. Keep butt on bench. Spotting buddy should follow your motion to provide support just when you fail, not before.
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