The purpose of this fitness test is to assess an individual’s fitness level. This test uses 6 exercises that combine speed, strength, and cardio to determine how many fitness points are scored within each exercise. For this test to be accurate it is important that the exercises are completed in the correct order. Between each exercise up to 3 minutes rest is allowed. The test should take around 30 minutes depending how long the run takes. It is a good idea to have a second person as a timekeeper to assist with the timing of each exercise and also record your results. Once complete, enter in your results in the application below to determine what category of athlete you are. Tips for the test • Stretch before each exercise • Use the full 3 minutes to recover after each exercise • Focus on breathing to ensure sufficient oxygen is getting to your muscles during exercise. • Try and pump out the repetitions as quick as possible before the body fatigues. • Plan a suitable 2.5km run from your house/gym where you are training. • Avoid hills during the run • ‘Wall Sit’ and ‘Plank’ require tough mental strength, try not to think about the pain during this exercise. Push-ups Push-ups are performed in a prone position by lowering the body using the arms. The back and legs are to be straight and off the floor. Sit-ups A sit-up begins with lying with the back on the floor, typically with the arms across the chest or behind the head and the knees bent in an attempt to reduce stress on the back muscles and spine, and then elevating both the upper and lower vertebrae from the floor until everything superior to the buttocks is not touching the ground. Wall-sit To do a Wall-sit, first stand in front of a wall (about 2 feet in front of it) and lean against it. Then slide down until your knees are at about 90-degree angles and hold, keeping the abs contracted. Burpees Begin in a squat position with hands on the floor in front of you. Kick your feet back to a push-up position. Immediately return your feet to the squat position. Leap up as high as possible from the squat position. Repeat, moving as fast as possible. Plank Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending. Your head is relaxed and you should be looking at the floor. Hold this position as long as you can. 2.5km Run Running 2.5km run should be done at a jogging pace increasing speed in the end half of the run. This run should be done on a flat surface, hard road or treadmill being the most suitable.