Remember back in high school when you were the push-up champ? Or maybe you were a sit-up or V-sit champ during those Presidential Fitness campaigns that gym teachers always ran…
How many push-ups can you do?
I remember struggling to keep up with stronger classmates as we did as many push-ups as we could in a minute.
While I could handle the push-ups, the V-sit and the the pull-down bar, often I would struggle in other areas. I expect I would still struggle in those same areas.
Try The President’s Adult Fitness Test on for size. Make it a challenge for the whole family.
The fitness test is broken down into categories. First is the aerobic measure, which tells you to write down your heart rate after a 1 mile walk or 1.5 mile run.
The second is muscular strength and endurance, where you will meet your old friends the sit-up and the push-up. The third is a flexibility test and the final is a look at your body composition.
Here’s an excerpt from the website:
“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).”