Evaluate your physical fitness
This test is offered as a self-assessment tool for healthy adults without any condition restricting their ability to exercise or increasing their risk of injury. It should be used with caution and common sense.
This test provides a very rough assessment of different important aspects of fitness such as flexibility, strength and endurance. Please consult a certified Physical Education Instructor or Kinesiologist for a detailed physical fitness assessment.
Caution : This test does require some physical efforts and, as any other physical effort, does involve reasonable risks, including the risk of accidental injury. If you decide to perform this test, you also accept full consequences. Anyone who is physically inactive and 40 years of age or over should consult a physician for assessment prior to engaging in physical activity.
Section 1
Caution : This section of the self-assessment requires light to moderate effort and some flexibility. To minimize risk of injury you must respect the following instructions :
- This test must be performed gently without any abrupt movement
- If you feel a burning sensation or pain in your back your legs or elsewhere, stop. Continuing may result in injury.
Step 1 : Trunk flexibility test
Test:
- Sit down on the floor with your legs straight together or slightly apart (25 to 30 cm / 10 to 12 inches apart) and your feet flat against a wall.
- Bend down forward slowly without flexing your knees and try reaching the wall either with your fingers or, if you can, with your fists and hold for 2 seconds.
- Rest and repeat once. Record your best score.
Result Flexibility Fists reached the wall Excellent Finger tips reached the wall Good Finger tips could reach 3 to 15 cm (1 to 6 inches) away from the wall Fair Fingertips could reach a maximum of 15 cm (6 inches) from the wall Poor (failed)
Step 2 : Basic abdominal and lower back strength test
Test:
- Lie down on the floor
- Lift your legs, keeping them straight, until your heels are about 15 cm (6 inches) off the floor and hold this position as long as you can without feeling pain.
- Rest and repeat. Record the best score.
Result Strength Could hold the position for 89 seconds or more Excellent Could hold the position for 60 second to 89 seconds Good Could hold the position for 30 to 59 seconds Fair Could not hold position for more than 15 seconds Poor (failed)
Section 2
Caution : This section of the self-assessment requires a significant cardiovascular effort and some strength.
It should not be attempted if :
- You failed Step 1 and 2 of this test or
- You have been physically inactive for 12 months or more and are at least 40 years of age, or
- You are obese (Body Mass Index 30 or over), regardless of your age, or
- You have occasional chest pains or
- If you have any known health condition restricting your ability for physical effort including cardiovascular, respiratory conditions or musculo-skeletic conditions.
To minimize the risk of injury, you must follow these instructions :
- Make sure that you rest 5 to 10 minutes between each of the following steps.
- Stop immediately if you feel pain anywhere, dizziness or discomfort.
Step 3 : Step cardiovascular endurance
Test:
- Using a 25 to 30 cm (10 to 12 inches) high bench (or stair), step on and off for 3 minutes. Step up with one foot and then the other, then bring down one foot followed by the other. Go at a steady and consistent pace.
- After 3 minutes, remain standing and immediately check your heart rate by taking your pulse for one minute.
Men Age : | 18-25 | 26-35 | 36-45 | 46-55 | 56-65 | 65 and up |
| Excellent | Under 79 | Under 81 | Under 83 | Under 87 | Under 86 | Under 88 |
| Good | 79-89 | 81-89 | 83-96 | 87-97 | 86-97 | 88-96 |
| Above average | 90-99 | 90-99 | 97-103 | 98-105 | 98-103 | 97-103 |
| Average | 100-105 | 100-107 | 104-112 | 106-116 | 104-112 | 104-113 |
| Below average | 106-116 | 108-117 | 113-119 | 117-122 | 113-120 | 114-120 |
| Poor | 117-128 | 118-128 | 120-130 | 123-132 | 121-129 | 121-130 |
| Very poor | Over 128 | Over 128 | Over 130 | Over 132 | Over 129 | Over 190 |
Women Age : | 18-25 | 26-35 | 36-45 | 46-55 | 56-65 | 65 and up |
| Excellent | Under 85 | Under 88 | Under 90 | Under 94 | Under 95 | Under 90 |
| Good | 85-98 | 88-89 | 90-102 | 94-104 | 95-104 | 90-102 |
| Above average | 99-108 | 100-111 | 103-110 | 105-115 | 105-112 | 103-115 |
| Average | 109-117 | 112-119 | 111-118 | 116-120 | 113-118 | 116-122 |
| Below average | 118-126 | 120-126 | 119-128 | 121-129 | 119-128 | 123-128 |
| Poor | 127-140 | 127-138 | 129-140 | 127-135 | 129-139 | 129-134 |
| Very poor | Over 128 | Over 138 | Over 140 | Over 135 | Over 139 | Over 134 |
Step 4 : Push-up test - arm strength assessment
Test:
This test consists in doing as many subsequent push-ups as possible. Repeat the movement until you're fatigued. Do not push yourself to exhaustion. Keep your back straight at all times.
Men should use the "standard" push-up position with only the hands and the toes touching the floor.
Women can either use the "standard" position or the "bent-knee" position (knees in contact with the floor).
Count the total number of push-ups performed and compare results with the appropriate chart :
Men Age : | 17-19 | 20-29 | 30-39 | 40-49 | 50-59 | 60-65 |
| Excellent | Over 56 | Over 47 | Over 41 | Over 34 | Over 31 | Over 30 |
| Good | 47-56 | 39-47 | 34-41 | 28-34 | 25-31 | 24-30 |
| Above average | 35-46 | 30-39 | 25-33 | 21-28 | 18-24 | 17-23 |
| Average | 19-34 | 17-29 | 13-24 | 11-20 | 9-17 | 6-16 |
| Below average | 11-18 | 10-16 | 8-12 | 6-10 | 5-8 | 3-5 |
| Poor | 4-10 | 4-9 | 2-7 | 1-5 | 1-4 | 1-2 |
| Very poor | Under 4 | Under 4 | Under 2 | 0 | 0 | 0 |
Women Age : | 17-19 | 20-29 | 30-39 | 40-49 | 50-59 | 60-65 |
| Excellent | Over 35 | Over 36 | Over 37 | Over 31 | Over 25 | Over 23 |
| Good | 27-35 | 30-36 | 30-37 | 25-31 | 21-25 | 19-23 |
| Above average | 21-37 | 23-29 | 22-30 | 18-24 | 15-20 | 13-18 |
| Average | 11-20 | 12-22 | 10-21 | 8-17 | 7-14 | 5-12 |
| Below average | 6-10 | 7-11 | 5-9 | 4-7 | 3-6 | 2-4 |
| Poor | 2-5 | 2-6 | 1-4 | 1-3 | 1-2 | 1 |
| Very poor | 0-1 | 0-1 | 0 | 0 | 0 | 0 |
Step 5 : Leg strength assessment
Test:
This test consists in doing as many subsequent squats as possible. You will need a chair or a bench that allows your knees to bend at a 90-degree angle when you are sitting. Stand-up in front of the seat with your legs shoulder-width apart. Squat down until you lightly touch the seat and stand back up. Repeat the movement until you're fatigued. Do not push yourself to exhaustion.
Count the total number of squats performed and compare results with the appropriate chart :
Men Age : | 18-25 | 26-35 | 36-45 | 46-55 | 56-65 | 65 and up |
| Excellent | Over 49 | Over 45 | Over 41 | Over 35 | Over 31 | Over 28 |
| Good | 44-49 | 40-45 | 35-41 | 29-35 | 25-31 | 22-28 |
| Above average | 39-43 | 35-39 | 30-34 | 24-38 | 21-24 | 19-21 |
| Average | 35-38 | 31-34 | 27-39 | 22-24 | 17-20 | 15-18 |
| Below average | 31-34 | 29-30 | 23-26 | 18-21 | 13-16 | 11-14 |
| Poor | 25-30 | 22-28 | 17-22 | 13-17 | 9-12 | 7-10 |
| Very poor | Below 25 | Below 22 | Below 17 | Below 9 | Below 9 | Below 7 |
Women Age : | 18-25 | 26-35 | 36-45 | 46-55 | 56-65 | 65 and up |
| Excellent | Over 43 | Over 39 | Over 33 | Over 27 | Over 24 | Over 23 |
| Good | 37-43 | 33-39 | 27-33 | 22-27 | 18-24 | 17-23 |
| Above average | 33-36 | 29-32 | 23-26 | 18-21 | 13-17 | 14-16 |
| Average | 29-32 | 25-28 | 19-22 | 14-17 | 10-12 | 11-13 |
| Below average | 25-28 | 21-24 | 15-18 | 10-23 | 7-9 | 5-10 |
| Poor | 18-24 | 13-20 | 7-14 | 5-9 | 3-6 | 2-4 |
| Very poor | Under 18 | Under 20 | Under 7 | Under 5 | Under 3 | Under 2 |