http://www.adultfitnesstest.org
The Adult Fitness Test
The link will take you to detailed instructions and tips on performing each test event. You can do the adult fitness test events alone, but they are easier to do with a partner. Find a partner who would like to do these tests with you. In addition, exercising with a partner is a good way to stay active in the long run.
When you are ready to test, download the data collection form. You do not have to complete all the tests at once. Be sure to do a short warm-up of easy stretching and slow walking before you perform each event.
After you have completed all the testing events, enter your data online to receive an evaluation. Later, you can take the test over again and compare your results to see how your fitness has changed.
The adage "use it or lose it" says it all. For example, not using your muscles results in a loss of strength and function. Please refer to the FITT box for more information. A FITT box is provided with each test item to help you improve.
You can improve your fitness with additional exercise that includes changes to the frequency, intensity, time, and type of each exercise. Remember the FITT principle:
F (Frequency) How many times you do an exercise each week or month. (For example, I walk 7 days a week; I lift weights 3 times a week.)
I (Intensity) How strenuous or heavy the exercise is in terms of weight lifted, speed of movement or effort exerted. (For example, I walk at 3.5 miles per hour; I lift weights that are 70% of the maximum I can lift.)
T (Time) How long you do the exercise per session. (For example, I walk for 30 minutes; I lift the weight 10 times with a 1-minute rest at the end, and repeat that twice.)
T (Type) What kind of exercise you do (for example, biking vs. walking, or lifting weights vs. doing push-ups).
