Fitness Tests


WELCOME TO YOUR FITNESS TESTING HUB!

Every succesful plan (fitness or otherwise) requires:

1. An informed means of establishing realistic goals

2. A consistent means of measuring progress

Whether your motivation is weight loss, strength, endurance, aerobic fitness or general health, this fitness test help you establish both  the above elements.

 

The GET testing program is based on 5 international testing standards and will provide insight into the following areas:

  • control
  • endurance
  • stablisation
  • aerobic capacity
  • coordination
  • agility
  • strength across all key muscle groups  

The following five tests should be done one straight after the other with only a short break in between.  Please ensure you follow the instructions for each test carefully.

You will receive your results within 7 days, providing you with a report on how you perform against the international standards for your age group, as well as providing you with a new goal for advancing to the next level.

 

We can't wait to see you smash new personal & team records so GET amongst it and give it a crack!

 

 

 



1. 12 MINUTE RUN

(NUMBER OF METRES COVERED)


The 12 minute run (or Cooper Test) measures aerobic fitness (the ability of the body to use oxygen to power it while running)

INSTRUCTIONS

You will require a fitness tracking app on your phone or a fitness tracking watch (a free option is Runkeeper).

NB: Ensure your settings are set to kilometres for this test.

Set a 12 minute timer and record the distance you cover in this time.

 

 

 



2. PLANK

(MINUTES TO FATIGUE)


The plank test measures the control & endurance of the back/core stabilizing muscles. 

INSTRUCTIONS

  1. Lie face down with your forearms on the floor and your elbows directly beneath your shoulders.  
  2. Keep your feet flexed with the bottoms of your toes on the floor.
  3. Clasp your hands in front of your face, so your forearms make an inverted "V".
  4. Rise up on your toes so that only your forearms and toes touch the floor - keeping your body hovering a few inches off the floor in a straight line from shoulders to feet.
  5. Draw your navel towards your spine & clench your butt.  Look at the floor to keep your head in a neutral position and breathe normally.

 

 



3. PUSH UPS

(NO. COMPLETED IN 90 SECONDS)


The Push-Up fitness test (also called the press-up test) measures upper body strength & endurance.

INSTRUCTIONS

  1.  Set your hands at a distance slightly wider than your shoulder width - do not have them too wide. 
  2.  Keep your head looking slightly ahead of you, not straight down.
  3. Men prop yourselfs up onto your toes, ladies onto your knees.
  4. With your arms straight, butt clenched and abs braced, steadily lower yourself until your elbows are at least at a 90 degree angle.  
  5. Try not to let your elbows fly way out with each repetition.  Keep them relatively close to your body, and keep note of when they start to fly out as you tire.
  6. Breath out as you push yourself back up, keeping your back straight, your butt in line (not sagging or sticking up) and your core locked.

 

 



4. BURPEES

(NO COMPLETED IN 90 SECONDS)


Burpees hit almost every part of your body, while also intensely elevating yourheart rate.  They measure coordination, agility & cardio under resistance.

INSTRUCTIONS

  1. Stand with your feet hip-width apart, with your entire body weight aligned over your heels, and your arms hanging loosely by your sides.

  2. Drive your hips back (like you are about to sit on a chair), bend your knees, and lower your body into a (nearly) full squat.

  3. Plant your hands on the floor, right in front of your feet and shift your weight onto your hands.

  4. Hop your feet back to softly land on the balls of your feet in a plank position.

  5. Do one push-up.

  6. Hop your feet back up to your hands and shift your weight onto your feet.

  7. Stand up while reaching your arms over your head and then jump up into the air.

  8. Land softly and immediately start the movement again from the beginning.

 

 



5. CRUNCHES

(NUMBER COMPLETED IN 60 SECONDS)


The Crunch Test measures abdominal strength & endurance, a combination that more truly reflects your fitness level than strength tests alone.

INSTRUCTIONS‚Äč

  1. Lie down on your back.

  2. Bend your legs and stabilize your lower body.

  3. Cross your hands to opposite shoulders, or place them behind your ears without pulling on your neck.

  4. Lift your head and shoulder blades from the ground. Exhale as you rise.

  5. Lower, returning to your starting point. Inhale as you lower.

 

 



SUBMIT YOUR RESULTS

(BE HONEST! THIS IS FOR YOU!!)


Metres covered in 12 minutes
Mins:Seconds held in full position
Number completed in 90 seconds
Number completed in 90 seconds
Number completed in 60 seconds