Notes

Military Fitness Test
How do you stack up?

Yes I know it is the dreaded term most of us hear, either at the gym as we watch staff post the monthly gym challenge on the board, or within our fitness training with a trainer, or even within our working lives.

It's also something some of us never even think about; we go to the gym, or run, swim, cycle and strength train day in and day out and sometimes see the benefits of what we reap. However, do we really know if we have been making progress.

Some people are disciplined enough to help keep training diaries and will see progress on the sort of training we have been conducting. But! Do we actually know it's working - well that is where fitness tests or fitness assessments enter into their own.

Generally speaking, there are unlimited numbers of tests some standard, some invented by trainers or coaches for a specific purpose; however they all do the same thing. They give set up a baseline on the standard of fitness a person has and additional tests evaluate progress.

Most general fitness tests cover the next main areas

Strength

Speed

Suppleness

Stamina

Don't worry about the "intricacies" of the test and the "why", all we have to know is that it's a means of testing and evaluating our progress in relation to our programme. In the primary, we have to test ourselves approximately every six weeks and make an effort to make sure that the tests are conducted as close as possible to the prior test conditions.

After this, we are able to incorporate the tests into our training programme and make the necessary alterations to ensure we progress rather than regress.

Try check here next time your at the fitness center or outside and observe how you stack up. You do not need any fancy equipment, most of it can be done outside or within the confines of a gym, make sure you have a pen and paper to record your outcomes.

Military Fitness Test

The following test is an adaptation of the non-public fitness test, used by the Army to check fitness standards. All you need is really a stopwatch and partner to count and score your results.

The test includes a group of basic exercises made to test strength and stamina:

� A timed 1500 meter run (best effort)

� Maximum repetitions of the next exercises over a 2 minute period:-

Sit ups

Press ups

Burpees

The scoring system is as follows:

How to Score the Assessment

Exercise Level Novice

1500m Run 7.40mns+

Press Ups 1-20 reps

Sit Ups 10-37 reps

Burpees 1-15 reps

Exercise Level Intermediate

1500m Run Under 6.30mins

Press Ups 21-40 reps

Sit Ups 38-61 reps

Burpees 15-30 reps

Exercise Level Advanced

1500m Run 4.20-6.25

Press Ups 41-60 reps

Sit Ups 62+ reps

Burpees 31+ reps

Press Ups- for 2 2 minutes- Standard full press up, arms just over shoulder width apart, legs together, back straight. You should lower your body until it really is one inch from the ground, if you have a training partner start to see the following:

Male - One fist your chest should touch your partners fist that is placed on the ground below your chest thumb on top
Female - Half press ups knees on floor, your partner must have one fist on top of the other.

Sit Ups - for 2 2 minutes- Lie on your back, feet flat, knees bend, neck only should touch the bottom, hands on thighs. When you start the sit up, your wrists must pass your knees to be counted, along the way back your neck only should touch the bottom

1500m run as fast as you can- this is often done as a walk, run, cycle, row.

Treadmill, Static cycle, *1% incline, level 1, speed as fast as you possbly can

Ergometer - Level 4 ( roughly same fluidity as water)

Outside- if you can't measure 1500m, try walking or running for 5-20 minutes then note down where you are e.g outside number 14, lamppost number 16NW (all lampposts are numbered)
*Incline on treadmill

The test and assessment are only a guide to your overall fitness ability and many factors such as

� Rest

� Training

� Eating

� Competing

� Commitment to the test

May [and can] affect your results each time.

That's the end of the Military Fitness Test. All you have to do is conduct the test, score your results and tweak your training to boost in every areas, weak and strong alike. Remember to conduct the tests as near to the original test conditions as you possibly can each and every time. Over testing is simply as bad as over training!

get more info : Table Reference: McArdle W.D. et al; Essential of Exercise Physiology; 2000

Health and fitness
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