1. Perform a warm-up

2. Position yourself on a mat, with your hands shoulder width apart and arms fully extended.

3. Next, lower your body until the elbows are at 90 degrees.

4. Return to the starting position, with your arms fully extended.

5. Make sure your pushup is continuous, with no rests in between

1. The total number of press-ups is recorded for 1 minute.

Females may choose to perform a modified press-up technique (box press-ups).

RatingMales (per

minute)Females (per

minute)

Excellent 45+ 34+

Good 35-44 17-33

Average 20-34 6-16

Poor <19 <5

1. Perform a short warm-up

2. Sit with your heels placed against the edge of the sit and reach box.

3. Keep your legs flat on the floor, i.e. keep your knees down.

4. Place one hand on top of the other and reach forward slowly.

1. Your fingertips should be in contact with the measuring portion of the sit and reach box.

2. As you reach forward, drop your head between your arms and breathe out as you push forward.

3. The best of three trials should be recorded.

Rating Males (in cm) Females (in cm)

Excellent 25+ 20+

Very Good 17 17

Good 15 16

Average 14 15

Poor 13 14

Very Poor 9 10

Measured using:

A digital blood pressure monitor

Blood pressure is measured as:

Systolic pressureDiastolic pressure(measured in mmHg)

Avg = 120/80 mmHgAbove avg = 140/90 mmHg

High blood pressure = 160/100 mmHg

Whilst pinching your nose, take a deep breath in and then tightly seal your lips around the mouthpiece of the spirometer.

Blow out as hard and as fast as you can until your lungs are completely empty.

Repeat the test three times again to ensure reliability of results.

Men can have values up to

100l/m less than the required range.

Females can have values up to 80l/m

less than the required range.